Nutrition
Dzenkple
Red-Velvet-Cake
Dzenkple/Akpledze is one of the numerous Akple recipes of the Ewes.
It is cooked with stew to gain itsreddish colour, hence the name Dzenkple literally Red Akple.
Ingredients
2 kilograms of Palm nuts
1 pound of meat (steamed)
3 large crabs
Herrings
1 large onion
4 tomatoes
3 garden eggs
4 scotch bonnet pepper
1 tablespoonful of ground ginger
Roasted corn flour
Red beans (boiled)
Method for making Dzenkple
-Wash palm nuts and pour them into a saucepan.
-Add water and some green local peas to it and boil for an hour. Check if the coat of the palm nut slips off the nut when rubbed with your fingers. (That means it is ready).
-Pound the palm nuts, add water and sieve to separate the chaff and nuts from the liquid after adding water.
-Put another saucepan on the fire and add your steamed meat with its stock. Also add the tomatoes, chopped onions, tin tomatoes, ginger and salt.
-Sieve the palm nut mixture again into the saucepan on the fire and stir.
-Leave it to cook for some time.
-Boil your garden eggs and pepper in another small saucepan.
-Blend the garden eggs, pepper and tomatoes, sieve it and pour into the soup on fire.
-Let it boil for a while and add your crabs and herrings.
-Allow it to boil for some time and taste to see if it is ready.
-If it is ready, remove it from the fire and set aside.
-Put another saucepan on the fire and pour some of your palm nut soup into it. Add some crabs and herrings.
-With a wooden spoon, stir the roasted corn flour into the palm nut soup and stir consistently for some time.
-Leave it to cook for a while and serve.
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
