Nutrition
Shito (Ghanaian pepper sauce)
• Shito
Shito is a popular pepper sauce enjoyed by some Ghanaians and other West African countries. It can be eaten with several local meals and stored for quite a long time.
Ingredients
• 15 large onions
• 1 cup of dried crushed herrings
• 1 cup of shrimp powder
• 15 large fresh pepper
• 3 tablespoonfuls of dried pepper powder
• 4 tablespoonfuls of tomato puree
• Garlic
• Ginger
• Nutmeg
• Food seasonings
• Cooking oil
• Salt
Preparation
• Wash and peel off onions, ginger, and garlic.
-Chop them into big chunks.
• Pour onion chunks into cooking oil in a saucepan under medium heat.
• Blend ginger, garlic, and pepper and add to oil. Stir until tender.
• Add tomato puree. Stir for 20 minutes.
• Continuously stir the mixture until it is light brown.
• Add shrimp powder and herring then stir in seasoning and salt to taste
• Add the dried powdered pepper, nutmeg and allow simmering on a low heat till the colour is dark brown.
• Remove from fire and allow it to cool.
• Store in a dry clean bottle with enough oil on top of the sauce.
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
