Nutrition
Kontonmire stew
Kontonmire stew
Kontomire stew is a well-known Ghanaian stew made from the leaves of cocoyam plant.
It can be made solely with the leaves of the cocoyam or taro plant but it can also be mixed with agushi seeds.
Ingredients
– kontomire leaves
– 2 tablespoonfuls of ground shrimp
– 3 large smoked mackerel
– One momoni
– One koobi
– -4 large tomatoes
– 5 scotch bonnets
– ½ cup of palm oil
– 3 tablespoonfuls of agushi
– 1 large onion
2 tablespoonfuls of powdered pepper
Preparation
-Wash, remove the stems and slice the kontomire or cocoyam/taro leaves.
-Blend tomatoes,onion, scotch bonnets and pepper
-For the Koobi, boil and throw out the water to get rid of some of the salt.
-Put saucepan on the fire, pour palm oil.
-Add momoni and sliced onions to it.
-Add blended tomatoes, onion, scotch bonnets and pepper.
– Allow it to simmer for five minutes and add smoked mackerel and Koobi to it.
-Add a bit of water if the stew is too dry and then add the ground agushi.
-Finally, add the kontomire and stir stew.
-Leave to cook thoroughly and then turn off the heat.
Serve with plantain, yam, cocoyam or rice.
Nutrition
Palm nut soup
Palm nut soup is a Ghanaian dish that can be served with so many foods. It has a rich base of palm nuts combined with tomatoes and various vegetables that makes it very nutritious.
Preparation
Ingredients
– 1 kilogramme of palm nut
– Half kilogramme of beef
-One kilogramme of goat meat
-Three large salmon
-One full tuna
– A handful of turkey berries
-Two large onions
-4 large tomatoes
-3 large garden eggs
– One tin of mackerel
-Ten large peppers
– One large ginger
-2 cloves of garlic
– Four fingers of okro
– Salt to taste
Instructions
-Wash, cook palm nut, turkey berries, and pepper and add salt to it.
-Grind palm nut, turkey berries and pepper with mortar and pestle or mini food processor.
-Wash goat meat, beef, Tuna, salt and put on fire.
– Blend onion, garlic, ginger and tomatoes and pour on the goat meat.
– Add smoked tuna and salmon and okro to the soup.
-Use a spoon or ladle to skim off the surface oil.
-Garnish the soup with the okro or garden eggs as desired.
-Serve with fufu, banku or Omo tuo.
Nutrition
Cucumber and apple smoothie
Ingredients
-Two medium sized cucumber
-Three apples
-Four tablespoonful of honey
-Crushed ice
-Two cups of yoghurt
-One tablespoonful of blended ginger
– One tablespoonful of celery and mint
Preparation
-Wash and slice cucumber, apple into smaller sizes
-Blend until it is smooth
-Add honey and a little water to it
-Add crushed ice and yoghurt
-Blend it till you achieve your desired texture
– Then serve
