Nutrition
Palm nut soup
-One Kilogram of Palm nut
-One pound of meat
-3 smoked salmons
-4 large herrings
-4 tablespoonfuls of tomatoe puree
– 2 large onions
– 5 large tomatoes
-Pepper to taste
-Ginger to taste
– 3 gloves of garlic
-Salt to taste
Method
– Wash the palm nuts and boil for about 40 minutes to an hour.
– Wash the meat and herrings with clean water twice and put in a large saucepan
-Blend garlic, ginger, onion and add the puree to the meat
-Add salt to it and allow meat to cook
-Wash the salmon and set aside
-Pound the nuts in a mortar until it looks fibrous and the black kernels are loose.
-Pour it all out into a large bowl add about a litre of hot water. (Using your hand, take the fibre part bit by bit and squeeze the liquid out and set aside. Then remove the kernels, shaking off the liquid back into the bowl. Keep doing this until you have mostly liquid with a few fibre in it).
– Place a colander over a saucepan and gently pour the palmnut mixture into it.
– Pour it over the steaming meat and let it continue to cook
-Blend the tomatoes, pepper, and onion and add it to the soup.
-Again add the salt, salmon and reduce heat
-Serve with rice, fufu and konkonte
Linda Abrefi Wadie
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
