Nutrition
Palmnut soup
• Palmnut soup
Palm nut soup is a popular soup in West Africa. In Ghana it is one of the most consumed soups.
Preparing palm nut soup can be time consuming as compared to other soups.It can be eaten with ampesi, fufu, rice balls, banku etc.
Ingredients
– An olonka of palmnuts
-Two pounds of meat
-Five pieces ofcrabs
-One smoked of salmon
-Three pieces of large onions
-Five pieces of medium-sized garden eggs
-Five pieces of red bell pepper
-Four pieces of garlic gloves
-Two Maggi cubes
-One pound of wele
-One ginger
-One tablespoonful of salt
Preparation
-Pour palmnuts into a clean bowl and wash thoroughly with clean
water.
-Place in a large cooking pot and boil under high heat for about 30
minutes until its soften
-Remove from fire, drain water and pour into a mortar.
-Pound gently until all the covering of the palmnuts fall off the nuts.
-Place the pounded mixture into a bowl and cover it.
-Wash meat and cut into smaller pieces and place into a clean cooking
pot.
-Wash ginger, garlic and onions and blend together.
-Pour the blended ingredients over the chopped meat.
-Add some spice and steam until the meat softens.
-Clean the crabs Salmon and set aside.
-Add fresh tomatoes, garden eggs, pepper and onions into the steam
-Add little amount of water and increase heat to boil.
-Add a litre of hot water to the pounded palmnut you set aside earlier.
-The water should be moderately hot so that you can put your hands inside.
-Mix thoroughly with your hands.
-Take the fiber part of the mixture bit by bit and squeeze the liquid out and set aside.
-Sieve the mixture until you have enough liquid with no fibers in it.
-Place a colander over the pot of meat and gently pour the palmnut mixture into it.
-Allow the soup to cook over high heat.
-Remove the tomatoes, onions, garden eggs and pepper and mash together.
-Add it back into the cooking pot.
-Add Maggi cubes
-Add crabs
Add salmon
Stir gently to avoid mashing the fish.
Cook for over 15 to 20 minutes until the surface turns oily.
Source: recipejoint
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
