Nutrition
‘Kpokpoi’
‘Kpokpoi’ is a traditional meal of the Gas during their annual Homowo festival.
It is prepared with primary ingredients of steamed and fermented cornmeal, palmnut oil and okro.
Ms Alberta Dede Kuma Tackey, Chief Executive Officer of Tackey’s Kitchen takes readers through how ‘Kpokpoi’ is prepared.
Ingredients
– 1 kilogram of maize
– 2 kilogram of palm nut
– 5 fingers of okro
– 5 large fresh tomatoes
– 5 large smoked fish (salmon)
– 7 large fresh pepper
– 2 small ginger
– 2 garlic
-salt
Preparation of Palmnut soup
– Wash palm nuts and boil it for about 50 minutes.
– When ready pour the boiled nuts into a mortar and pound until the nuts look fibrous and the black kernels are loose.
-Pour the mixture into a large bowl and add water (Use your hand to take the fibre part of the mixture until you get liquid free of fibre and kernels. (Use a colander to separate the juice from the fibre)
– Wash fish with clean water and put it on fire.
– Blend ginger, onion, pepper, garlic and add to fish.
– Add salt and steam the mixture for about 4-6 minutes.
-Wash fresh tomatoes and add it to the steaming pot.
– Proceed with pouring the palm nut solution over the steaming pot with fish, and others.
– Blend steamed tomato and add to the mixture
– Stir and leave soup to cook for some time (Stirring thoroughly and carefully to prevent the dry fish from breaking into pieces).
Corn for ‘Kpokpoi’
-Remove any bad grain or stones from maize. (Soak corn overnight or three days)
– Wash in clean water and grind into smooth flour.
– Sprinkle water on the ground maize and leave it for some time.
– Pour the corn flour into a bowl and flake with your hands to make flour smooth. (You can also sieve the milled corn on a wooden mat)
-Fill a saucepan with water to about halfway and place a clay pot steamer or any utensil that has little bits of holes in them that steam can pass through.
– When the water starts boiling sprinkle corn flour in sieve.
– Cover tightly and leave to steam for about 15 minutes.
– When ready, fetch red oil and mix with the steamed corn to get the yellowish colour.
-Also prepare salt water which will be sprinkled onto the steam corn flour before pounding and set aside.
– Pour yellowish mixture into mortar, sprinkle a little bit of salt water, palm oil onto it and start pounding.
– Pour out into a bowl. You can choose to add cooked okro to it.
-Sieve the pounded ‘kpokpoi’ using the wooden sieve. This makes it finer and separates the rough clumps from the others.
-Serve with your already cooked palm-nut soup.
By Linda Abrefi Wadie
Ingredients
-2 cups of cooked rice
-Oil
-2 pounds of fresh lobsters
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut lobsters into bite-sized pieces and toss for 2minutes.
-Put a saucepan on fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, peas, carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
Benefits of Lobsters
Snack (Baobab drink)
Ingredients
-Condensed milk
-5 tablespoonful of honey (optional)
-1 teaspoonful of flavour (vanilla or strawberry essence)
Preparation
-Place 2 tablespoonful of baobab powder in a bowl and mix with water.
-Set mixture aside for it to dissolve properly.
-Sieve the baobab mixture to remove lumps and fibre for a smooth drink.
– Add honey or sugar, milk and flavour to your taste.
-Best served chilled.
By Linda Abrefi Wadie
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Lobster is a nutritious seafood that provides several health benefits. It is rich in protein, vitamins, minerals and healthy nutrients that support the proper functioning of the body.
– Builds and repairs body tissues: Lobster is rich in high-quality protein, which helps build muscles and repair damaged tissues.
-Supports brain health: It contains vitamin B12, which helps maintain healthy nerves and supports proper brain function.
Strengthens the immune system: Lobster contains zinc and selenium, minerals that help the body fight infections and protect cells.
– Promotes healthy bones: It provides phosphorus and some calcium, which contribute to strong bones and teeth.
–Supports heart health: Lobster contains omega-3 fatty acids, which may help support cardiovascular health.
–Prevents anaemia: Its vitamin B12 and iron content help the body produce healthy red blood cells.
–Supports thyroid function: Lobster contains iodine, which the thyroid gland needs to produce hormones that regulate metabolism.
–Helps maintain healthy skin: Its protein and zinc contribute to skin growth, repair and maintenance.
Supports energy production: Vitamin B12 and other B vitamins help the body convert food into energy.
Helps maintain healthy muscles: Its protein and potassium support muscle function and maintenance.Health.com
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