Nutrition
Aklor
Aklor is a simple Ghanaian dish typically prepared with fish and pepper sauce and often served with banku.
The process involves boiling the fresh fish, grinding pepper and spices, and mix with the cooked fish for a meal.
Traditionally, Ga fishermen eat this meal while at sea, using seawater to boil the fish, which sustains them until they return to shore.
It’s one of the quickest and most delicious meals they enjoy.
Ingredients
-I kilogram of fresh fish
-3 tablespoonfuls of grinded pepper
-3 tablespoonfuls of grinded onion
-2 tablespoonful of grinded garlic
Spices of choice and salt to taste
Preparation
– Wash, clean and cut the fish into a bowl
-Season with salt and other optional spices
– Put the fish in a pot with water and place on fire to boil
– Allow fish to cook until tender
-While the fish is boiling, add grinded red pepper onions, ginger, garlic, and salt to taste
-Once the fish is cooked, remove it from the sauce and place it in a bowl
-Add the pepper sauce and mix well
-Serve with banku (or other preferred accompaniment)
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
