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
Staying migraine-free with our diet
Eggs
In this chapter, we will be discussing how we can live a migraine-free life with our diet.
Migraine is a very painful and miserable type of headache. Migraine comes with a pulsating and throbbing pain in one part of the head. Other signs and symptoms include; nausea and vomiting, dizziness, and a high sensitivity to light and sound.
Some people can even tell when they are about to have a migraine because they see flashing light or zigzag lines, or they temporarily lose their vision. Other people may suspect a migraine is coming after they encounter something that commonly cause migraines. Many things can trigger a migraine, including anxiety, stress, lack of food or sleep, exposure to light and hormonal changes in women.
Drugs can help prevent migraine attacks or relieve symptoms of attacks when they happen. Lifestyle changes and nutrition also help a lot in preventing future migraines.
Foods to include
Magnesium rich foods such as oatmeal and sweet potatoes.
Melatonin rich foods such as oats, cherries and sweet corn.
Omega-3 fatty acid rich foods such as flaxseed, salmon, and herrings.
Riboflavin rich foods such as milk, eggs, and lean beef or pork.
Lifestyle modification
Cessation of cigarette smoking.
Moderation of alcohol.
Adequate rest/ sleep; at least 7 hours a night.
Adequate water intake; at least 8 glasses a day.
Adequate stress management.
Avoid very bright light and excessive noise.
Adequate exercise; at least 45 minutes a day for at least three times a week.
When migraines attack, they can distort our whole mood and prevent us from chasing our daily goals. That should never be taken lightly, and active application of the diets and lifestyle modifications mentioned above should be natural habits in our lives, to maintain that peace of mind we all deserve.
The writer Dr Bernice Korkor Asare is the CEO of Holistic Health Consult.
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
Nutrition
Ayikple
Ayikple
Ayikple is one of the delicious and nutritious akple recipe of the Ewes. Ayi in English means (beans). Beans contains protein and fiber that aids in the digestive system of the human being.
Beans also contains antioxidants that prevents chronic diseases. Ayikple is highly nutritious and gives energy.
Ingredients
– 1 cup of red beans
– Roasted corn flour
– 1 coconut
– Pounded/dried Herrings
– Anchovies (Aborbi)
– 1 large onion
– Tomatoes (fresh and paste)
– Ginger and garlic
– Pepper
– Oil (coconut or groundnut oil)
– Salt
– Seasonings
Method
– Wash and cook the red beans until it is well cooked and set it aside.
– In another saucepan, pour oil and chopped onions into it
– Add tomato paste
– Add blended Pepper, garlic and ginger
– Stir well and add salt and seasonings
– Add pounded/dried Herrings
-Add Anchovies (aborbi)
– Stir till the stew is well cooked
– Dish it and set it aside
– Crack coconut and blend it
– Sieve the blended juice
– Add coconut juice to the cooked red beans
– Add water and salt to taste
– Stir and allow to boil
– Add roasted corn flour and stir until it is evenly cooked
– Dish ayikple out and serve with the stew
