Nutrition

Octopus vegetable sauce Octopus vegetable sauce

Published

4 years ago

January 7, 2023

admin

• Octopus sauce

Ingredients

• 1 medium sized fresh octopus

• Vegetables (carrot, bell pepper [green, red orange, yellow], chili pepper, cucumber, onions)

• 5 tablespoonfuls of oil

• Salt

• Corn flour

• Spices (according to preference)

• Soy sauce

• 1 cup of water

Procedure

1. Thoroughly wash octopus and cut into sizeable pieces.

2. Season and put octopus in a refrigerator for about five minutes.

3. Wash and cut vegetables.

4. Add chili to seasoned octopus and sauté for about five minutes.

5. Add ¼ cup of water to sautéed octopus and leave to simmer for 2 to 3 minutes

6. Mix two tablespoonfuls of corn flour with water, add enough water to get a thinner mixture

7. Add one tablespoonful of soy sauce to corn flour mixture

8. Add corn flour mixture to simmering octopus.

9. Add salt to taste.

10. Add a little water if sauce is too thick.

11. Add chopped carrot to sauce and let it simmer for about one minute and add the remaining vegetables.

12. Leave to simmer for two minutes.

13. Serve with rice or preferred accompaniment.

By Josephine Nyorkor Ntreh

Nutrition

Wheat ‘angwa mo’ recipe

Published

1 day 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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