Nutrition
Kokonte
Kokonte is a traditional Ghanaian dish made from dried cassava flour. It is often consumed with groundnut soup, palm nut soup, or light soup.
Ingredients
-3 cups of dried cassava flour (also known as kokonte flour)
-5-6 cups of water (adjust as needed)
Preparation
-Place a pot on a low medium heat and cover to boil for 20 minutes
-Mix cassava flour and water and stir thoroughly with a wooden spatula to create a smooth, lump-free mixture. (Stirring is crucial to prevent lumps from forming and to ensure even cooking)
– Continue to stir till it turns into a thick paste gradually (The kokonte will start to pull together and form a smooth, elastic dough)
-Cook on low heat and cover for some time and knead dough in the pot for about 15–20 minutes.
-Scoop and shape portions of the kokonte in a bowl.
-Serve with soup
By Linda Abrefi Wadie
– 2 cups of fresh spinach
-1 cup of almond milk
-1 cup of coconut water
-2 slice of banana or pineapple
– 1/2 cup of greek yogurt
Ice (optional, if not using frozen fruit)
Preparation
- Blend almond milk and spinach
- Continue to blend until no large pieces remain.(This ensures a smooth, non-gritty texture
– Add frozen fruit, yogurt to the mixture
- Blend on high speed until completely smooth
-Add ice cubes and serve.
As part of the Easter celebration, the nutrition page took readers through the preparation of palmnut soup last week.
In this edition, The Spectator will share with readers how palm nut soup is used to prepare Aprapransa.
Ingredients
-Cornmeal
-Leftover palm nut soup
-Cooked beans and crabs for garnishing
Preparation
-Heat the leftover palm nut soup on fire until hot
-Scoop some into another saucepan on fire and gradually add your cornmeal whilst stirring and kneading
-Keep adding cornmeal until quantity of Aprapransa needed
-Continue to knead until smooth texture is achieved. (Add more soup if Aprapransa is too thick and heavy).
-Add some kidney beans and crabs and stir
-Scoop Aprapransa into a bowl. (Garnish with crabs and kidney beans. You may also scoop some soup to the side and serve.)
By Linda Abrefi Wadie
