Nutrition
Shito
Shito is a Ghanaian hot pepper sauce, made with ingredients like dried chili peppers, dried fish, ginger, and oil, and is used in various dishes, especially rice-based meals and swallows.
Ingredients
-5 litre of oil
-70 grams of fresh onion
-100 grams of tomato paste
– 40 grams of powdered pepper
– 30 grams of ginger
– 30 grams of fish powder
– 10 grams of powdered garlic
-30 grams of powdered shrimps
-30 grams of powdered herrings
– 5 tablespoonfuls of salt to taste
Preparation
-Pound or blend dry hot pepper together with fresh ginger
– Pound or blend dried shrimps and dried herrings
-Grind onion, garlic and hot pepper
-Heat oil
-Add grinded or blended onions, garlic and pepper.
– Allow it cook for a while.
– Add powered shrimps and powered dried herrings to it.
– Cover and allow to cook further until all water has evaporated
– Add pounded hot pepper, stir, cover and allow to cook
– Add fish powder and continue stirring to avoid burning
– Cook until sauce is dark brown in colour
-Take off the heat and serve with rice, waakye, gari, jollof etc
By Linda Abrefi Wadie
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
