Nutrition

Ga kenkey

Published

3 years ago

October 28, 2023

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

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day ago

October 17, 2026

WeeklySpectator

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.

SKIP THE QUEUE, TAP THE NEWS