Nutrition
Tubani
• Tubani
Ingredients
-800 grammes of cowpea flour
-6500 millimetre of water
-Banana leaf or corn husk
Preparation
• Mix water with cowpea flour and beat in circu lar motion until
mixture is fluffy
• Wash leaves (some people usually use banana leaf or corn husk) and wrap a small portion of themixture in each
• Boil water on a separate fire
Cooking
• Put (enough) water on fire and cover
• Place some of the (empty) leaves in the sauce pan to form a
base and then again on top to cover the water
• Put the wrapped mixture on the leaves in the boiling water,
cover and steam for about two hours
• Occasionally add hot/boiling water, pouring around the sides
of the saucepan to prevent burning
• Continue to steam until cooked
• Take off fire, unwrap and slice
• Serve hot with tomato sauce or spiced groundnut powder
Source: recipejoint
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
