Nutrition
Ga Kenkey
Ga kenkey, a staple in Ghanaian cuisine, is prepared with fermenting corn dough, then cooking a portion of it to create ‘aflata’ or ‘banku’. It is a popular food in the southern part of Ghana.
Ingredients:
-8 cups of dried corn
-Dried corn leaves (for wrapping)
-2 tablespoonful of stew
Preparation
-Soak corn in water overnight
-Grind corn into a powder form
-Mix the ground corn with water (dough)
-Mix part of the dough with water and put it on fire to cook
-Take the pot off the fire and mix in the remaining dough .
– When ready shape mixture into balls and set every prepared ball on a corn leaf.
– Cover each ball by wrapping the corn leaf around it
– Put water on fire. Add wrapped kenkey to boil for 45 minutes.
– When ready take them out carefully and serve them along with shito, ground pepper and fish.
‘Yake Yake’ is a traditional Ghanaian dish from the Volta Region made from steamed, grated cassava
It is similar to Attieke but typically steamed in a different, more rustic, or water-free style
Ingredients
-4 tubes of cassava
-4 tablespoonfuls of salt
Preparation
–Peel the cassava tubers, remove the fibrous inner core, and wash thoroughly to remove soil and starch
– Grate the cassava using a blender or grater until it is fine and grainy
–Place the grated cassava into a muslin or cheesecloth and squeeze out as much water as possible
–Squeeze cassava through a strainer to separate coarse chunks, ensuring a fine, powdery texture
– Line a steamer (or a pot with a perforated insert) with a cheesecloth. Pour the cassava flakes into the cloth, forming a dome shape
– Steam for about 3–4 minutes until fluffy
–Turn the ‘Yake Yake’ out onto a plate. It should appear as a soft, cake-like dome
-Pair with tilapia, hot pepper, and sliced onions for a complete, authentic Ghanaian meal.
The cassava plant (Cassava) is a perennial woody shrub with edible roots rich in Nutrients with a higher carbohydrate content than rice and corn.
Used to make traditional tapioca flour but also the key ingredient for a diverse range of common products including sweeteners, alcohol, confectionery, animal feeds, personal care and cosmetics and many other commercial, pharmaceutical and industrial uses.
The best part is that this plant can survive for very long in soil that is poor in quality. Cassava is thought to improve health by boosting immunity and regulating digestion.
The root of the plant is rich in vitamin C, while the leaves contain beta-carotene, lysine, and other compounds beneficial to the skin and metabolism. Below are the various possible benefits of Cassava.
– Cassava sugar is healthier than sucrose
-Improves digestive system, weight loss
-Boost energy and improves brain functions
– Strengthens immunity
– Prevents cancer
– Lowers blood pressure
– Supports healthy muscles
– Helps prevent rheumatic disease
– Healthy eyesight
