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
Benefits of fresh cow milk
COW milk is a nutrient-rich milk produced by cows that has been a dietary staple for
humans for centuries. It is known for its rich source of essential nutrients such as calcium, protein, vitamins (B12 and D), and minerals. Cow milk is considered healthy for many individuals, providing benefits for bone health, muscle repair, and overall growth.
– Promotes strong bones
Cow milk is an excellent source of calcium and vitamin D, both of which are essential for maintaining bone density and strength. Regular consumption of milk helps prevent bone disorders like osteoporosis, especially in older adults, as it supports healthy bone development and repair.
– Boosts muscle growth and repair
Cow milk is rich in high-quality protein, containing all nine essential amino acids. This makes it an ideal post-exercise drink to help with muscle repair and growth. The protein in milk also helps sustain muscle mass, which is important as we age.
– Supports heart health
Cow milk contains potassium, a mineral that helps maintain healthy blood pressure by balancing sodium levels in the body. Drinking milk may reduce the risk of cardiovascular diseases by promoting optimal heart function and regulating blood pressure.
-Aids in weight management
The protein and fat content in cow milk can promote satiety and reduce overall calorie intake by keeping you full for longer. Additionally, studies have shown that the conjugated linoleic acid (CLA) found in milk may help reduce body fat in some individuals.
– Improves hydration
Cow milk is composed of approximately 90 per cent water, making it a hydrating beverage. Along with providing essential nutrients, milk helps to maintain fluid balance in the body, which is important for overall cellular functions and metabolism.
Source: www.ndtv.com/ health
Nutrition
Waagashi
Waagashi is a type of West African cheese made from cow milk. It is commonly made by the Fulani people, especially those from Northern Benin.
Ingredients
-1 bottle of fresh cow milk
-2 cups of apple cider vinegar
-Sorghum leaves for skin colouring (optional)
Preparation
-Mix fresh cow milk with apple cider vinegar and leave it for sometime.
-Put the mixture on fire at low to medium heat until the milk forms completely.
-Then strain in a colander to remove all the water and your cheese is obtained.
-Soak cheese obtained in cold water for a few minutes (5-10 minutes).
-After removing the cheese you can optionally dip it in boiled red leaves.
-Boil the cheese in the red solution for 10-15 minutes. (Depending on how one wants the red to look).
Serve the fried Wagashi with the West African Suya spice.
