Nutrition
Muskmelon Seed Soup ‘Wrewre Nkwan’
Wrewre Nkwan, or muskmelon seed soup, is a staple in Ghanaian cuisine, revered for its unique taste and nutritional value. This traditional soup is rich in protein, healthy fats and vital nutrients such as potassium, calcium and zinc, and offers substantial health benefits.
Ingredients
- 2 cups of muskmelon seeds (wrewre)
- 1 pound of chicken
- 2 large salmon
- 2 large onions
- 5 large fresh tomatoes
- Pepper
- Garlic
- Ginger
- Carrots
- Seasoning
Preparation
- Toast the muskmelon seeds in a pan over medium heat for five minutes.
- Remove from the heat and soak the seeds in water for 10 minutes.
- Wash the garlic, ginger, tomatoes, onions, pepper and carrots, then blend them.
- Wash the chicken and cook for five minutes.
- Add the blended vegetables and stir.
- Add the salmon and salt to the mixture.
- Blend the soaked muskmelon seeds into a smooth mixture, strain into the chicken stock and allow to boil for three minutes. Your Wrewre soup is ready to be served with fufu or banku.
Benefits of Muskmelon Seeds
The health benefits of muskmelon seeds lie in their balanced composition of proteins, good fats, fibre, vitamins and minerals. These nutrients help maintain optimum health and make the seeds an ideal choice for inclusion in a healthy diet.
Wellness of the Cardiovascular System
Plant sterols and healthy unsaturated fats can help keep your blood cholesterol at safe levels.
Digestive Health
Fibre in melon seeds aids the digestion process and helps prevent constipation.
Management of Hunger
The combination of fibre and protein makes muskmelon seeds ideal for weight loss. They are an efficient snack that helps you remain satiated for long hours.
Immune Health
Zinc is one of the key nutrients that help support immune system function and boost the body’s defences.
Cell Protection
Antioxidants play an important role in protecting body cells from damage caused by free radicals in the environment.
Muscle Support
The proteins and amino acids in muskmelon seeds contribute to muscle health and are necessary for proper muscle recovery after physical activity.
Sustained Energy
The fats in muskmelon seeds provide sustained energy without the quick energy spike associated with consuming sugary treats.
Bone Density
The presence of calcium, phosphorus and magnesium helps maintain bone density and supports the proper functioning of muscles.
Eye Health
Antioxidants and essential minerals present in the seeds are beneficial for eye health.
Overall Wellness
The unique nutrients in muskmelon seeds offer several health benefits. Regular consumption highlights the broad benefits of muskmelon seeds, as their combination of protein, fibre, healthy fats and micronutrients works together to nourish the body.
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Ingredients
- 2 cups of hibiscus
- Cloves
- Ginger
- Red pepper
- Pineapple
- Cinnamon
- Prekese
- Orange (optional)
Preparation
- Blend or grind the pepper, ginger, cloves and pineapple.
- Boil the cinnamon, prekese and pineapple leaves.
- Add oranges to the mixture, then pour in the ground or blended ingredients.
- Allow the mixture to cook for 20 minutes. Sieve and refrigerate before serving.
Key Health Benefits of Sobolo
- Rich in Antioxidants: Packed with compounds that fight free radicals and reduce oxidative stress in the body.
- Supports Heart Health: May help lower blood pressure and improve blood lipid (cholesterol) levels.
- Boosts Immunity: High in vitamin C, especially when brewed with additional ingredients such as ginger, pineapple or citrus.
- Aids Digestion and Reduces Inflammation: Ginger and cloves commonly added to the brew may help reduce inflammation and soothe the stomach.
- Metabolic Support: May assist with weight management and help regulate blood sugar levels.
Compiled by Vanessa Elizabeth Nkum
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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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