Nutrition
Roasted groundnuts
Ingredients
• 100 grams of groundnuts
• 3 tablespoonfuls of salt
• 330 ml water
• 2 cups of sea/river sand
Preparation
• Remove foreign materials like stones or dirt from groundnut.
• Wash it to make it clean.
• Put water on groundnut in saucepan and add salt.
• Cover and allow to boil
• Strain water off. Spread out and leave in the sun to dry
• Heat pot with sand (ensure the sand is hot enough)
Pour in the dried groundnuts and stir (to roast)
• Stir occasionally over low heat to avoid burning of the groundnuts
• Check for doneness by peeling and/or tasting a seed of groundnut
• Bring off fire when groundnuts are light brown in colour and roasted
• Pour into a metal colander or cane basket and shake to separate sand from the roasted groundnuts
• Spread out to cool and serve with corn, millet or sorghum porridge, fried or roasted
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
