Nutrition
Yam fufu
• Yam fufu can be eaten with any soup
Yam fufu is often prepared in the traditional method by pounding the yam in a mortar into an elastic or desired texture.
Ingredients
-Two tubers of yam
-Four cups of cold water
Method
-Use a knife to peel the yam.
-Cut each tuber into five or six pieces or desirable then split each piece in the middle part.
-Wash the yam pieces thoroughly and place them into a pot.
-Add four cups of cold water to cover the yam pieces and place the pot on fire.
-Bring water to boil over high heat, use a fork to gauge if yam pieces are soft enough to be mashed or until you notice a cloudy look on yam.
-Remove the yam pieces from the pot and place them into a bowl.
-Reserve some of the yam water to use for processer/blender.
-Place the yam pieces into a bowl to cool down
-Wash the mortar and pestle neatly.
-Pound yam in a mortar until the texture is smooth and serve.
-In case one wants to use the blender or food processor (use a spoon and scoop the mashed yam pieces into a blender or processor.
-Add the water you boiled the yam with into a blender or processor.
-Use pulse speed to remove any lumps – avoid puree mixture, use low-speed setting.
-Once the mixture has an elastic texture remove it from the blender and serve with any soup of your choice.
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
