Nutrition
Kokonte and hot pepper
Kokonte is a staple food eaten in many parts of Ghana, Togo and other West African countries. It is primarily made of dried cassava flour.
The method of preparation is similar to that of banku and tuo zaafi. It has a unique brown colour which differentiates it from banku, fufu, akple or tuo zaafi.
Kokonte or konkonte is mostly taken as lunch or dinner and served with groundnut soup, okro stew, light soup, palm nut soup or ground pepper.
Kokonte also known as ‘face the wall’ is sold in local eateries (chop bars) in Ghana and can also be prepared at home.
Ingredients
Dried cassava flour Water
Ingredients for hot pepper
Three large tomatoes
Three peppers
Two large onion
Two tablespoonfuls of salt
Preparation
-Pour two cups of water into a metallic cooking pot
-Place it on the source of heat and boil
-Whiles boiling, fetch some of the hot water and set aside.
-Add two and half cups of cassava flour to the boiling water in bits
-Stir with the wooden spatula whiles adding to ensure there are no lumps formation.
-Knead the mixture with the wooden ladle to form a thick and consistent paste.
-Continue kneading till you get the texture you need with no lumps.
-When cooked, use a small bowl to scoop and mould into desired sizes.
-Serve whiles hot with groundnut soup or palm nut soup.
-Store the remaining into a refrigerator or food container.
-Wash tomatoes, pepper and onion under running water.
– Grind pepper and onion and add salt to taste.
-Add tomatoes, when ready and serve with kokonte.
Source: Recipejoint
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
