Nutrition
Garden egg stew
Garden egg stew
Ingredients:
-Ten large garden eggs
-Half cup of palm oil
-2 red bell pepper
-3 large tomatoes (Optional)
-2 large onions
-One large wele
-2 medium-sized smoked fish
– A medium size Momoni (Salted fish)
Preparation
-Washgarden eggs and cook
-Wash pepper, onions, tomatoes and blend
-Put oil on fire and add Momoni
– Add blended onions, tomatoes, pepper to cook for sometime
– Blend or grind garden eggs and add to blended onion, tomatoes and pepper.
-Add fish and salt to the mixture and allow it to cook for sometime.
– Serve with rice, plantain or yam
Tubani is a meal mostly consumed in the northern region of Ghana.
Ingredients
-Black-eyed pea flour(white beans flour) /cow pea flour
-Water
Method
-Add water to the black-eyed pea flour in a bowl and beat the mixture until it becomes fluffy
-Pour some water into a saucepan and boil
-Wash corn husk and put some at the base of the saucepan on the fire
-Put some of the fluffy mixtures of black-eyed pea flour and water into some of the leaves and wrap
-Put the wrapped food gently into the water on the fire and let it cook for some time
-Cover the top of the water in the saucepan with some of the leaves
-Cover with the saucepan’s lid and let it cook for about 20 minutes.
-Served with fried seasoned tomatoes and onions (chopped) and pepper. -Pulse.gh
Benefits of Black-eyed pea
-Rich source of plant-based protein
-Supports digestive health
-Helps manage blood sugar levels
-Promotes heart health
-Enhances bone strength
-Boosts immune function
-Supports weight management
-Improves mental health and cognitive function
Groundnut oil has essential nutrients. It is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. Additionally, it contains vitamin E, an antioxidant that supports healthy skin and eyes. Groundnut oil also provides phytosterols, plant compounds that help lower cholesterol levels, and resveratrol, known for its anti-inflammatory properties.
– Heart Health
The high content of unsaturated fats in groundnut oil makes it an excellent choice for heart health. These fats help reduce bad cholesterol levels (LDL cholesterol) and increase good cholesterol levels (HDL cholesterol), thereby reducing the risk of heart diseases.
-Rich in antioxidants
Wood Pressed Groundnut oil contains vitamin E, a potent antioxidant that protects cells from oxidative stress. Antioxidants play a crucial role in neutralising harmful free radicals in the body, reducing the risk of chronic diseases like cancer and diabetes.
-Aids digestion
Groundnut oil is gentle on the digestive system, making it easy to digest. It also helps in the absorption of fat-soluble vitamins like A, D, E, and K, promoting overall digestive health.
-Boosts immune system
The presence of antioxidants and anti-inflammatory compounds in wood pressed groundnut oil enhances the immune system’s ability to fight off infections and diseases.
– Weight management
Despite being calorie-dense, cold pressed groundnut oil can be part of a balanced diet. Its healthy fat content helps in making you feel full and satisfied, reducing overall calorie intake.
– Stable at high temperatures
Groundnut oil has a high smoke point, making it ideal for deep frying and high-heat cooking methods. Unlike some other oils, it does not break down and release harmful compounds at high temperatures.
Using groundnut oil can contribute to your overall well-being. However, like all oils, moderation is key. It’s important to use any oil, including groundnut oil, in moderation to maintain a balanced and healthy diet.
In conclusion, groundnut oil stands as a testament to nature’s bounty, offering not only a delightful culinary experience but also a myriad of health benefits.
