Nutrition
Agushi stew
Ingredients
-2 cups of agushi
-5 large tomatoes
-2 large onions
-2 large salmon
-Momoni (saltered fish)
-2 tablespoonfuls of powdered pepper
-Ginger
-Garlic
-1 tin of mackerel
-1 liter of palm oil
Preparation
– Wash tomatoes, onion, garlic, ginger and blend
– Wash salmon, cut it into shanks
– Put a saucepan on fire and pour palm oil in it
-Put saltered fish in oil and fry
-Add blended onion, tomatoes, garlic and ginger to it (Allow it to cook for sometime)
– Add pepper to the blended tomatoes and onion and stir (Allow it to cook for 10 minutes)
-Add salmon, mackerel, and salt to taste.
– Mix agushie with water and add to the stew and stir.
-Allow stew to simmer
– Serve stew with plain rice and plaintain.
By Linda Abrefi Wadie
– 2 cups of fresh spinach
-1 cup of almond milk
-1 cup of coconut water
-2 slice of banana or pineapple
– 1/2 cup of greek yogurt
Ice (optional, if not using frozen fruit)
Preparation
- Blend almond milk and spinach
- Continue to blend until no large pieces remain.(This ensures a smooth, non-gritty texture
– Add frozen fruit, yogurt to the mixture
- Blend on high speed until completely smooth
-Add ice cubes and serve.
As part of the Easter celebration, the nutrition page took readers through the preparation of palmnut soup last week.
In this edition, The Spectator will share with readers how palm nut soup is used to prepare Aprapransa.
Ingredients
-Cornmeal
-Leftover palm nut soup
-Cooked beans and crabs for garnishing
Preparation
-Heat the leftover palm nut soup on fire until hot
-Scoop some into another saucepan on fire and gradually add your cornmeal whilst stirring and kneading
-Keep adding cornmeal until quantity of Aprapransa needed
-Continue to knead until smooth texture is achieved. (Add more soup if Aprapransa is too thick and heavy).
-Add some kidney beans and crabs and stir
-Scoop Aprapransa into a bowl. (Garnish with crabs and kidney beans. You may also scoop some soup to the side and serve.)
By Linda Abrefi Wadie
