Nutrition
Banku and Okro stew
Ingredients
Banku
-3 cups of corn dough
-2 cups of cassava dough
Salt to taste
Okro Stew
-3 cups of chopped okro
-2 cups garden eggs (chopped)-optional
Palm oil
– Momoni (Salted fish) -optional
-4 medium pieces of smoked salmon
-2 large smoked cowhide/wele
4 large crabs
2 large onions
4 medium sized tomatoes (chopped) – optional
Pepper, ginger, garlic and onion mix (blended together)
Salt to taste
Preparation
Banku
-Three parts of corn dough with two part cassava dough.
-Add some water until the mixture is slightly thick.
-Put it on high heat until the mixture starts to boil and thickens.
-Take a spatula and knead the mixture until the texture is evenly distributed.
-Keep kneading to prevent the dough from forming little hard lumps.
-When your banku is ready, roll into balls and wrap with rubber. Keep them in an air tight container to keep them warm and fresh.
Note: You can test if your banku is ready by putting a little water in the palm of your hand and touch the banku. If it does not stick to your palm it’s ready.
OKRO STEW
-Heat palm oil in a pan and add your sliced onions and momoni. Stir until onions are slightly brown.
-Add pepper and blended ginger, garlic and onion. Allow to simmer.
-Take a clean pan and put in your chopped okro, add water and cook for about eight minutes.
-Check on your simmering sauce and add tomatoes and garden eggs, if you opted for it.
-Add your smoked salmon, cooked wele (it must be precooked to soften it) and crabs. Allow to simmer for 10 minutes.
-Pour in your cooked okro and stir to mix evenly. Add salt to taste. Allow to simmer on low heat for 5 minutes.
-Okro stew is ready. It can be enjoyed with rice or kenkey. But best served with banku.
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
