Nutrition
Ofam (ripe plantain loaf)
Ofam
Ingredients
-1kilogramme of over-riped plantains
-3 fresh chillies to taste
-1 onion, finely grated
-3 tablespoonfuls freshly-grated ginger
-250millimetres good-quality palm oil
-80grammesof plain flour (either ground maize, rice flour or wheat flour)
-2 tablespoonfulsof salt to taste
Method
-Peel the plantains and mash until smooth.
-Place the mashed plantains in a large mixing bowl and add the grated onions.
-Remove seedsfrom the chillies, chop and pound to a paste andaddto the plantain and onion mix.
-Season to taste with salt and mix the ingredients together.
-Now add 50grammes of the flour and stir to make it thicker
-Stir in 200millimetres of the palm oil.
-Stir the batter well to mix the ingredients, and then set aside for 25 minutes.
-Use the remaining red palm oil to grease a cake tin.
-Pour the plantain dough into the cake tin and transfer to an oven pre- heated to 170° Degrees Celsius.
-Bake for about 30 minutes, or until lightly browned on top and cooked through.
-Allow to cool in the tin for 20 minutes.
-Turn out onto a wire rack to cool completely.
Ofam can be served warm or cold and should be accompanied by roasted peanuts.
Serve as a dessert or as a snack.
Source: celnet
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
