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Nutrition

Vegetable stew

Ingredients

– 1/5 cup vegetable oil

– 3 large onions

– 5 large fresh tomatoes

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– 4 tablespoonfuls of tomato paste

– 5 carrots

– 1 clove of garlic

– 1 piece of ginger

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– 1 Maggi Shrimp

– 5 green pepper bell

– 5 red pepper bell

– 10 green beans

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– 3 smoked large salmon

– 3 tablespoonfuls of powdered pepper

–  I large Cabbage

– Salt to taste

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Preparation

  • Peel garlic, ginger and onions
  • Wash ginger, garlic, onions, and tomatoes and blend together
  • Wash and remove seeds then cut green and red bell pepper into chunks or medium sizes
  • Cut onions and carrots into chunk sizes.
  • Under medium heat, pour oil in a saucepan and add sliced onions and stir
  • Add tomato paste and powdered pepper
  • Pour in blended ingredients and cook for five minutes or until stew thickens.
  • Add chopped green beans, carrots, cabbage, red and green bell pepper and allow the stew to simmer for four minutes.
  • Break salmon into chunk sizes and put them in the stew.
  • Add Maggi and salt to taste.
  • Allow the stew to simmer under low heat for five minutes.
  • Serve with rice, yam or preferred accompaniment.

By Elizabeth Agyeibea Ackon

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Nutrition

 Orange Juice

Orange juice

Orange juice

 Ingredients

Oranges

Water

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Method

—Wash and peel oranges

—Cut the oranges into two and remove seeds

—Put oranges in a blender

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—Add water to cover par

tially and blend until smooth

—When properly blended, strain juice with a fine mesh strainer to remove the pitch

—Serve with ice cubes and enjoy

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By Elizabeth Agyeibea Ackon

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Nutrition

Garden egg stew

Garden egg stew

Garden egg stew

Ingredients:

-Ten large garden eggs

-Half cup of palm oil

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-2 red bell pepper

-3 large tomatoes (Optional)

-2 large onions

-One large wele

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-2 medium-sized smoked fish

– A medium size Momoni (Salted fish)

Preparation

-Washgarden eggs and cook

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-Wash pepper, onions, tomatoes and blend

-Put oil on fire and add Momoni

– Add blended onions, tomatoes, pep­per to cook for sometime

– Blend or grind garden eggs and add to blended onion, tomatoes and pepper.

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-Add fish and salt to the mixture and allow it to cook for sometime.

– Serve with rice, plantain or yam

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