Nutrition
Kaaweku
Kaaweku
Kwaaweku is a staple food for royals in Ada. The name ‘Kaaweku’ is derived from two syllables – Kaawe which means crab in the Ada language and ‘Ku’ which is taken from ‘banku’ because of its preparation which is similar to that of banku.
In other languages, this food made from roasted corn flour and palm nut soup has different names with the most common being ‘Apapransa’ as it is called by the Akans. In the Ewe language, it is called, Dzemkpl3, and in Ga, it is called ‘Akplijii’.
Ingredients
-1kilogram of palm nut extract
-2 large onions
-4 large peppers
– 3 large tomatoes
-Two tablespoonfuls of grinded ginger
-Two tablespoonfuls of garlic
– Half cup of roasted corn flour
– Fish/meat
-Momone
-Two tablespoonfuls of powdered shrimps
-Smoked salmon
-3 large crabs
Three tablespoonfuls of salt
Preparation
-Prepare the meat or fish to be used
-Season with your choice of seasonings, add blended onions, garlic, ginger if preferred
-Add salt to taste
-Allow fish/meat to steam for about 5-10 minutes
-Blend tomatoes and pepper
-Add to the steamed meat or fish
-Dilute palm nut extract with warm water and put on fire to boil.
– Dilute and melt the palm extract in warm water.
– Strain the palm nut extract to meat.
-Add crab after 5 minutes
-Allow soup to boil/ cook for 15- 25minutes (Normally ready when the palm oil separates to the top. Also, taste to see if the fresh taste of the palm is completely gone).
When Palm nut soup is ready, proceed to Kaaweku preparation
-Scoop about eight ladles into a separate saucepan
-Add about 9-10 tablespoonful of the cornmeal gradually and a spoonful at a time, stirring the mixture at the same time and continuously till desired pasty texture as achieved and all lumps are completely dissolved.
-Add a scoop of soup and allow to steam for a couple of minutes.
– Serve into your bowl, garnishing with the crab on top, and enjoy. Soure: Ghanafoods.com
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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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
