Nutrition
Flavorsome soya chunks dry masala
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• Soya chunks with rice
Soya chunks are also sometimes known as meal maker or nutri nuggets. Like TVP (textured vegetable protein), they are made from defatted soy flour, a byproduct after extracting soybean oil.
Hence, they are a great source of plant based protein, where a 50g serving provides more than 25g of protein and only about 170 calories. Their texture closely resembles that of meat, making them the perfect substitute for animal protein.
Preparation:
- Soak soya chunks in hot water for around 10 minutes to rehydrate them. Make sure that sufficient hot water is used to fully cover them as they will expand upon soaking.
- Once your they have softened, drain and rinse with cold water. Using your hands, gentle squeeze out excess moisture.
- Place rehydrated chunks into a bowl and add in chili powder, garam masala and salt. Toss until everything is well incorporated. Set aside.
- Heat up a tablespoon or so of neutral oil in a non-stick pan or cast-iron skillet. Once pan is heated, add in onion and saute for 3-4 minutes until translucent. Next, add in garlic and saute for another minute.
- Now, add in tomato puree, water, garam masala, chili powder and coriander powder. Bring mixture to a boil, then lower heat to a gentle simmer. Let it simmer, covered for about 10 minutes.
- Lastly, toss in rehydrated chunks into the pan and stir to combine. Let it cook for several minutes, or until mixture appears dry. Your soya chunks masala is ready to be served!
- Rice – This soya chunks masala is best paired with rice. You can simply do some basic steamed brown or white rice.
Source: https://www.myplantifulcooking.com/
Help prevent heart disease
Regularly eating tomatoes may help lower blood pressure and improve cholesterol levels. The health benefits of tomatoes are mainly due to lycopene and other antioxidants, which help reduce inflammation and protect cells from oxidative damage, two key drivers of chronic disease.
Boost brain health
Growing evidence suggests that tomatoes support brain health by protecting nerve cells and reducing damage linked to ageing. A 2025 study involving rats found that lycopene improved memory and learning and reduced markers associated with Alzheimer’s disease, although these effects have not been established in humans.
Studies have also found that regular tomato consumption may be associated with a reduced risk of stroke. This may partly be due to lycopene’s potential to support blood vessel function.
Reduce cancer risk
Tomatoes contain nutrients and natural compounds that may help protect cells from damage and influence processes involved in abnormal cell growth. However, more research is needed to establish the extent to which eating tomatoes can reduce cancer risk.
Antioxidant protection
The vibrant red colour of tomatoes comes from lycopene, a powerful antioxidant that helps protect cells from damage and reduce inflammation. Tomatoes are also good sources of other antioxidants, including vitamins A and C, which contribute to healthy skin, immunity and overall well-being.
Improve vision and eye protection
Vitamin A is essential for good vision, and tomatoes provide nutrients that support eye health. They also contain compounds such as lutein and zeaxanthin, which help protect the eyes from oxidative damage. These nutrients may contribute to long-term eye health.
Potential anti-cancer benefits
Growing evidence suggests that antioxidants in tomatoes may be associated with a lower risk of certain cancers, particularly prostate cancer. Lycopene has been studied for its potential protective effects, although research has not established that eating tomatoes prevents cancer.
Support skin health
Rich in vitamin C, tomatoes help support collagen production, which keeps the skin firm and healthy. Vitamin C also contributes to skin repair and helps protect cells from oxidative damage caused by exposure to sunlight.
Support bone health
Tomatoes provide vitamin K and small amounts of calcium, two nutrients involved in maintaining healthy bones. Vitamin K contributes to normal bone metabolism, while calcium helps maintain bone strength. However, tomatoes alone cannot prevent or treat osteoporosis.
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With many students set to enter second-cycle and tertiary institutions this year, parents and guardians are already preparing to provide their wards with the essentials they need for school. The Nutrition page has a simple method of preparing shito.
Shito is a Ghanaian hot pepper sauce made with ingredients such as dried chilli peppers, dried fish, ginger and oil. It is used in various dishes, especially rice-based meals and swallows.
Ingredients
- 1 litre of oil
- 70 grams of fresh onion
- 100 grams of tomato paste
- 40 grams of powdered pepper
- 30 grams of ginger
- 30 grams of fish powder
- 10 grams of powdered garlic
- 30 grams of powdered shrimps
- 30 grams of powdered herrings
- Salt to taste
Preparation
- Pound or blend dry hot pepper together with fresh ginger.
- Pound or blend dry shrimps and dried herrings.
- Grind onion, garlic and hot pepper.
- Heat oil.
- Add the ground or blended onions, garlic and pepper.
- Allow it to cook for a while.
- Add powdered shrimps and powdered dried herrings.
- Cover and allow to cook further until all the water has evaporated.
- Add pounded hot pepper, stir, cover and allow to cook.
- Add fish powder and continue stirring to avoid burning.
- Cook until the sauce is dark brown in colour. Take off the heat and serve with rice, waakye, gari, jollof rice, etc.
- By Linda Abrefi Wadie
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