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
-2 cups of cooked rice
-Oil
-2 pounds of fresh lobsters
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut lobsters into bite-sized pieces and toss for 2minutes.
-Put a saucepan on fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, peas, carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
Benefits of Lobsters
Snack (Baobab drink)
Ingredients
-Condensed milk
-5 tablespoonful of honey (optional)
-1 teaspoonful of flavour (vanilla or strawberry essence)
Preparation
-Place 2 tablespoonful of baobab powder in a bowl and mix with water.
-Set mixture aside for it to dissolve properly.
-Sieve the baobab mixture to remove lumps and fibre for a smooth drink.
– Add honey or sugar, milk and flavour to your taste.
-Best served chilled.
By Linda Abrefi Wadie
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Buy Maps
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
Lobster is a nutritious seafood that provides several health benefits. It is rich in protein, vitamins, minerals and healthy nutrients that support the proper functioning of the body.
– Builds and repairs body tissues: Lobster is rich in high-quality protein, which helps build muscles and repair damaged tissues.
-Supports brain health: It contains vitamin B12, which helps maintain healthy nerves and supports proper brain function.
Strengthens the immune system: Lobster contains zinc and selenium, minerals that help the body fight infections and protect cells.
– Promotes healthy bones: It provides phosphorus and some calcium, which contribute to strong bones and teeth.
–Supports heart health: Lobster contains omega-3 fatty acids, which may help support cardiovascular health.
–Prevents anaemia: Its vitamin B12 and iron content help the body produce healthy red blood cells.
–Supports thyroid function: Lobster contains iodine, which the thyroid gland needs to produce hormones that regulate metabolism.
–Helps maintain healthy skin: Its protein and zinc contribute to skin growth, repair and maintenance.
Supports energy production: Vitamin B12 and other B vitamins help the body convert food into energy.
Helps maintain healthy muscles: Its protein and potassium support muscle function and maintenance.Health.com
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Buy Maps
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
