Nutrition
Homemade Ghanaian salted beef
Homemade Tolo beef
In Ghana, salted beef is commonly used as a flavour enhancer in soups, stews, and sauces. It is added to dishes when cook ing to infuse a rich, salty, and slightly fishy flavour.
It adds a unique taste and flavour to tra ditional Ghanaian recipes.
Ingredients
• 2 pounds of beef
• 1 cup of salt
• 1 tablespoonful of ground ginger
• 1 tablespoonful of ground cloves
• 1 tablespoonful of ground coriander
• Water for boiling
Preparation
-Rinse beef under cold water and pat it dry with paper towels. Cut beef into large, manageable pieces.
-Combine the salt, groundginger, ground cloves, ground allspice, ground coriander, and ground black pepper in a bowl and mix.
-Rub spice mixture all over the beef, en suring that it is evenly coated. You can use your hands to massage the spices into the meat for better flavour.
– Place the spiced beef in a large, resealable plastic bag.
-Seal bag, removing as much air as possible. Place the bag of beef in the refrigerator and let it marinate for at least 24 hours or up to 48 hours. The longer it marinates, the stronger the flavours will be.
-After marinating, remove the beef from the refrigerator and rinse off the excess salt and spices under cold water. (Pat the beef dry with paper towels).
-Fill a large pot with water and bring it to boil. Add beef to the boiling water and reduce the heat to low. (Let the beef sim mer gently for about 2-3 hours or until it becomes tender).
-Once the beef is tender, remove it from the pot and let it cool. Slice beef into thin strips or chunks, depending on your preference.
-Store salted beef in an airtight container in the refrigerator for up to one week.
-Enjoy y
Salted beef
Ingredients
• 10 strawberries,
• 3 fingers of banana
• 100 millimetres of orange juice
Preparation
-Wash strawberries, banana and blend
– Add orange juice to strawberries, banana and blend
until smooth.
-Pour the smoothie into a tall glass and serve.
Source: receipejoint
Nutrition
Benefits of shrimps
-High in protein:
Shrimp is a lean protein source, providing essential amino acids for muscle building and repair.
– Low in calories:
Due to its low calorie content, shrimp can be incorporated into weight loss diets.
– Omega-3 fatty acids:
These healthy fats in shrimp can improve heart health by lowering bad cholesterol levels.
– Antioxidants
This pigment found in shrimp is a powerful antioxidant that may help protect cells from damage and potentially reduce inflammation.
-Essential minerals:
Shrimp provides important minerals like selenium, zinc, iodine, and vitamin B12 which are crucial for immune function, thyroid health, and cognitive function.
– Bone health:
The calcium and vitamin D content in shrimp can contribute to maintaining strong bones.
Potential cancer prevention:
Some studies suggest that the antioxidants in shrimp may have anti-cancer properties.
Source;foods.com
Nutrition
Shito
Shito is a Ghanaian hot pepper sauce, made with ingredients like dried chili peppers, dried fish, ginger, and oil, and is used in various dishes, especially rice-based meals and swallows.
Ingredients
-5 litre of oil
-70 grams of fresh onion
-100 grams of tomato paste
– 40 grams of powdered pepper
– 30 grams of ginger
– 30 grams of fish powder
– 10 grams of powdered garlic
-30 grams of powdered shrimps
-30 grams of powdered herrings
– 5 tablespoonfuls of salt to taste
Preparation
-Pound or blend dry hot pepper together with fresh ginger
– Pound or blend dried shrimps and dried herrings
-Grind onion, garlic and hot pepper
-Heat oil
-Add grinded or blended onions, garlic and pepper.
– Allow it cook for a while.
– Add powered shrimps and powered dried herrings to it.
– Cover and allow to cook further until all water has evaporated
– Add pounded hot pepper, stir, cover and allow to cook
– Add fish powder and continue stirring to avoid burning
– Cook until sauce is dark brown in colour
-Take off the heat and serve with rice, waakye, gari, jollof etc
By Linda Abrefi Wadie
