Nutrition
Ga kenkey
Ga kenkey
Ga kenkey is a popular carbohydrate food in Ghana.It is mostly served with pepper sauce, (shito) and fried fish or tilapia.
Ingredients
-6 Cups of fermented corn dough
-1 Tablespoonful of salt
-3 Cups of water
-Corn husks
-4-5 Cups water (to cook the kenkey)
Preparation
-Carefully peel the husk from the fresh corn and leave it for 24 hours to dry a bit.
-After 24 hours, wash the husk very well and soak in hot water for five minutes.
-Take them out and set on the side.
-Take fermented corn dough and divide it into three equal parts to make it two cups each.
-Take one part which is two cups of the fermented corn dough and place it in a pot.
-Add three cups of water, a tablespoonful of salt and mix well.
-Place the pot on a medium heat and cook until the dough is halfway cooked. Use a wooden spatula to stir and press against the pot as it cooks and thicken.
-Once the dough is halfway cooked, take it off the heat and add the rest of the uncooked fermented dough (which is four cups). Mix very well until everything is mixed.
-Take the corn husk and scoop the mixture onto the husk. Mould the dough with extra husk until the dough is fully covered.
-Hold the bottom of the husk and twist tight. Then find a spot where you can stick the twisted bottom inside the dough. Cover the gap by pulling the husk back in place.
-In a large pot, line the pot with corn husk and place the now wrapped corn dough in the pot.
-Add four to five cups of hot water and cover with more corn husks. Cover with a lid and cook for three to four hours.
-Make sure to check often and add more hot water as needed. About 30 minutes to an hour. Do not add cold water, always add hot water instead. Adding cold water will slow down the cooking time.
After four hours turn the heat off and enjoy with fried fish, ‘shito’ and red pepper sauce on the side.
Source: thefoodihouse.com
Benefits of corn
-Aids digestion and gut health.
-Helps improve good eyesight
-Provides nutrients and vitamins
-Moderately affects blood sugar
-Offers a healthy gluten-free option
Every baby deserves a healthy start. But in Ghana, too many children are being born already behind, too small, too fragile, and at far greater risk than their peers. Low birth weight, defined as weighing less than 2.5 kilograms at birth, affects an estimated one in seven newborns in this country.
That is a significant proportion of children beginning life at a disadvantage, often due to preventable causes.
Children born with low birth weight face a steeply uphill journey from their very first breath. They are more susceptible to birth asphyxia, infections, hypothermia, and respiratory complications.
They are more likely to die in their first month of life. Those who survive face higher risks of stunting, impaired cognitive development, and a greater likelihood of developing non-communicable diseases including type two diabetes, hypertension, and heart disease later in life.
Low birth weight does not just harm the child today. It shapes their health for decades.
The most powerful determinant of a baby’s birth weight is what the mother eats, and how healthy she is before and during pregnancy. Research in Ghana has consistently shown that maternal anaemia, poor dietary diversity, and inadequate antenatal care are all strongly linked to low birth weight.
A study in Cape Coast found that mothers with low dietary diversity during pregnancy were significantly more likely to deliver low birth weight babies. In Northern Ghana, maternal anaemia in both the first and third trimesters of pregnancy increased the risk of low birth weight. What a woman eats is what her baby weighs.
Education matters too. Mothers with secondary or higher education have been found to be less likely to deliver a low-birth-weight baby, a difference attributed to better nutrition knowledge, improved antenatal care attendance, and healthier health-seeking behaviour overall.
This points clearly to the need for a whole-of-society response, not just a clinical one.
Ghana has made some progress on low birth weight, but the burden remains unacceptably high and in some parts of the country, it is worsening. Other important risk factors must not be overlooked.
Adolescent pregnancy, which remains prevalent in several regions, is strongly associated with low birth weight because young mothers are often still growing and competing with the fetus for nutrients.
Malaria infection during pregnancy, particularly in endemic areas of Ghana, damages the placenta and restricts nutrient transfer, further increasing the likelihood of a low-birth-weight baby.
These risk factors compound the effects of poor maternal nutrition and limited antenatal care. Leaders in government, health facilities, and communities must prioritise maternal nutrition before, during, and after pregnancy.
Reducing low birth weight is not complicated. It requires feeding mothers well, supporting them through antenatal care, ensuring access to iron-folic acid supplementation and malaria prevention during pregnancy, and treating their health as a national priority, not an afterthought.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
Cabbage may not be the most attractive vegetable, but it is full of nutritional benefits that keeps the body strong and healthy.
This common leafy green vegetable comes in a range of colours, shapes and sizes that you can use for soups, salads, sandwiches and more. It can be eaten raw or stir-fried.
-Fights inflammation
Cabbages contains anthocyanins, which are naturally occurring antioxidants. A research showed that people who eat cabbages have lower inflammation levels than those who do not eat.
– Keeps one strong
Vitamin C, also known as ascorbic acid, does a lot of work for the body. It helps make collagen and boosts the immune system. It also helps your body absorb iron from plant-based foods.
– Improves digestion
Cabbages contain phytosterols (plant sterols) and insoluble fibre. These help keeps the digestive system healthy and bowel movements regular. It fuels the good bacteria in your gut that protects your immune system.
– Protects your heart
The anthocyanins found in cabbage helps with more than inflammation. Research suggests they add to the health benefits of cabbage by reducing your risk of heart disease.
Scientists have found 36 different kinds of anthocyanins in cabbage, which could make it an excellent option for cardiovascular health.
– Lowers your blood pressure
Potassium is a mineral and electrolyte that helps your body control blood pressure. This could help lower your blood pressure, reducing your risk for heart disease.
-Lowers cholesterol
Cabbage contains two substances — fibre and phytosterols (plant sterols) — that compete with cholesterol to be absorbed by your digestive system. They wind up reducing your bad cholesterol levels and improving your health.
– Maintains bone health and healthy blood clotting
Vitamin K is essential to our well-being. Without it, you’d be at risk of developing bone conditions like osteoporosis, and your blood would not be able to clot properly. According to research, eating cabbage everyday keeps our bones strong and blood cells clotting well. -clevelandclinic.org
