Nutrition
ABOLO
Abolo or Ablo is a gluten free sweet and slightly sour, steamed dumpling, which is popular amongst the Ewes of Ghana, Togo, Côte D’Ivoire and Benin.
Abolo is made with corn and rice flour, sugar, baking powder andyeast.
It is best enjoyed with a spicy tomato salsa (known as raw pepper), and fried tiny white baits known as ‘one man thousand’.
Note: Steaming the Ablo or Abolo in a banana leaf, will require a thicker mixture, hence add the extra dry ingredients.
It can be Abolo with Ademe dessi, shito, okro soup etc.
Ingredients
100grammes of corn flour
60 grammes of corn starch
300grammes ofrice flour
Half teaspoonsful of baking soda
7grammes of dry yeast
2 tablespoonfuls of sugar
Water
Preparation
- Clean maize
- Wash in clean water.
- Grind into small grits.
- Wash grits in clean water to further remove the chaff.
- Mix washed grits with sifted flour and allow to stand for one hour. Mill the mixture into a fine texture.
- Divide finely milled flour into two parts.
- Add salt and a little water to one part of the flour.
- Put on fire and cook partially to obtain an aflata.
- Add the wheat flour and mix well.
- Add the rest of the cornflour, stir to form a stiff paste.
- Fetch and wrap the soft paste in clean leaves.
- Arrange in a steamer and steam for some minutes over boiling water.
- Remove from steamer and serve with your desired sauce, stew or soup with fried fish.
Source: Pulse.comgh
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
