Nutrition

Homemade Ghanaian salted beef

Published

3 years ago

September 23, 2023

Homemade Tolo beef

In Ghana, salted beef is commonly used as a flavour enhancer in soups, stews, and sauces. It is added to dishes when cook ing to infuse a rich, salty, and slightly fishy flavour.

It adds a unique taste and flavour to tra ditional Ghanaian recipes.

Ingredients

• 2 pounds of beef

• 1 cup of salt

• 1 tablespoonful of ground ginger

• 1 tablespoonful of ground cloves

• 1 tablespoonful of ground coriander

• Water for boiling

Preparation

-Rinse beef under cold water and pat it dry with paper towels. Cut beef into large, manageable pieces.

-Combine the salt, groundginger, ground cloves, ground allspice, ground coriander, and ground black pepper in a bowl and mix.

-Rub spice mixture all over the beef, en suring that it is evenly coated. You can use your hands to massage the spices into the meat for better flavour.

– Place the spiced beef in a large, resealable plastic bag.

-Seal bag, removing as much air as possible. Place the bag of beef in the refrigerator and let it marinate for at least 24 hours or up to 48 hours. The longer it marinates, the stronger the flavours will be.

-After marinating, remove the beef from the refrigerator and rinse off the excess salt and spices under cold water. (Pat the beef dry with paper towels).

-Fill a large pot with water and bring it to boil. Add beef to the boiling water and reduce the heat to low. (Let the beef sim mer gently for about 2-3 hours or until it becomes tender).

-Once the beef is tender, remove it from the pot and let it cool. Slice beef into thin strips or chunks, depending on your preference.

-Store salted beef in an airtight container in the refrigerator for up to one week.

-Enjoy y

Salted beef

Ingredients

• 10 strawberries,

• 3 fingers of banana

• 100 millimetres of orange juice

Preparation

-Wash strawberries, banana and blend

– Add orange juice to strawberries, banana and blend

until smooth.

-Pour the smoothie into a tall glass and serve.

Source: receipejoint

Nutrition

Wheat ‘angwa mo’ recipe

Published

2 days 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.

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