Nutrition
Octopus vegetable sauce Octopus vegetable sauce
• Octopus sauce
Ingredients
• 1 medium sized fresh octopus
• Vegetables (carrot, bell pepper [green, red orange, yellow], chili pepper, cucumber, onions)
• 5 tablespoonfuls of oil
• Salt
• Corn flour
• Spices (according to preference)
• Soy sauce
• 1 cup of water
Procedure
1. Thoroughly wash octopus and cut into sizeable pieces.
2. Season and put octopus in a refrigerator for about five minutes.
3. Wash and cut vegetables.
4. Add chili to seasoned octopus and sauté for about five minutes.
5. Add ¼ cup of water to sautéed octopus and leave to simmer for 2 to 3 minutes
6. Mix two tablespoonfuls of corn flour with water, add enough water to get a thinner mixture
7. Add one tablespoonful of soy sauce to corn flour mixture
8. Add corn flour mixture to simmering octopus.
9. Add salt to taste.
10. Add a little water if sauce is too thick.
11. Add chopped carrot to sauce and let it simmer for about one minute and add the remaining vegetables.
12. Leave to simmer for two minutes.
13. Serve with rice or preferred accompaniment.
By Josephine Nyorkor Ntreh
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
