Nutrition
Toasted groundnuts
• roasted-peanut-peeled
Ingredients
• 300 grammes of groundnuts
• 2 tablespoonfuls of salt
• 550 millimetres of water
• Sea or river sand
Preparation
• Sort fresh groundnuts and remove foreign materials,
stones or dirt
• Sort to have even sizes
• Sieve, wash and clean.
Preparation
• Put water (enough) in saucepan and add salt.
• Cover and allow to boil.
• Add groundnuts and allow to boil for two minutes.
• Strain water. Spread out groundnuts and leave in the sun to dry.
• Heat pot with river 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.
• Put off fire when groundnuts are light brown in colour and
cooked.
• Pour into a metal colander or cane basket and shake to
separate sand from the toasted groundnuts.
• Spread out to cool.
• Serve with corn, millet or sorghum porridge.
Source: https://avrdc.org
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
