Nutrition
Ademe Soup
• Ademe soup
Ademe soup is a green leafy soup made with Ademe leaves. It can be served with hot banku, rice and ewopkle.
Ingredients
• ½ cup of palm oil
• One piece of fermented fish(momoni)
• One medium sized onion
• Three medium sized tomatoes (in puree form)
• Six peppers
• One tablespoon of fish powder
• 100 grammes of cow hide (wele)
• 200 grammes of crabs
• 150 grammes of smoked tuna
• One kilogramme jute leaves, ayoyo/ademe/ewedu leaves
• ½ tablespoonful of saltpetre
• 1⅓ tablespoonful of salt
Preparation
-Heat palm oil in a saucepan over
medium heat, add fermented fish, sliced onion and stir.
Add the tomato puree, blended scotch bonnet pepper, stir and let it simmer for eight minutes.
-Add salt, fish powder, stir and let it simmer for a minute before adding the cow hide, crabs, stir and let it cook for 10 minutes.
-Add smoked tuna, stir and leave to simmer on low heat for five minutes.
-Pour the jute leaves into a saucepan, add water, saltpetre, stir and let it cook for seven minutes.
-Pour the cooked leaves into the stew, adjust the salt, stir and let it simmer for five minutes on low heat.
-Ademe soup ready to serve.
Source: telandeworld.com
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
