Palmnut soup

Published

3 years ago

April 29, 2023

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• Palmnut soup

Palm nut soup is a popular soup in West Africa. In Ghana it is one of the most consumed soups.

Preparing palm nut soup can be time consuming as compared to other soups.It can be eaten with ampesi, fufu, rice balls, banku etc.

Ingredients

– An olonka of palmnuts

-Two pounds of meat

-Five pieces ofcrabs

-One smoked of salmon

-Three pieces of large onions

-Five pieces of medium-sized garden eggs

-Five pieces of red bell pepper

-Four pieces of garlic gloves

-Two Maggi cubes

-One pound of wele

-One ginger

-One tablespoonful of salt

Preparation

-Pour palmnuts into a clean bowl and wash thoroughly with clean

water.

-Place in a large cooking pot and boil under high heat for about 30

minutes until its soften

-Remove from fire, drain water and pour into a mortar.

-Pound gently until all the covering of the palmnuts fall off the nuts.

-Place the pounded mixture into a bowl and cover it.

-Wash meat and cut into smaller pieces and place into a clean cooking

pot.

-Wash ginger, garlic and onions and blend together.

-Pour the blended ingredients over the chopped meat.

-Add some spice and steam until the meat softens.

-Clean the crabs Salmon and set aside.

-Add fresh tomatoes, garden eggs, pepper and onions into the steam

-Add little amount of water and increase heat to boil.

-Add a litre of hot water to the pounded palmnut you set aside earlier.

-The water should be moderately hot so that you can put your hands inside.

-Mix thoroughly with your hands.

-Take the fiber part of the mixture bit by bit and squeeze the liquid out and set aside.

-Sieve the mixture until you have enough liquid with no fibers in it.

-Place a colander over the pot of meat and gently pour the palmnut mixture into it.

-Allow the soup to cook over high heat.

-Remove the tomatoes, onions, garden eggs and pepper and mash together.

-Add it back into the cooking pot.

-Add Maggi cubes

-Add crabs

Add salmon

Stir gently to avoid mashing the fish.

Cook for over 15 to 20 minutes until the surface turns oily.

Source: recipejoint

Can Ghana feed its people well? Building a nutrition-sensitive food system

Published

5 days ago

August 29, 2026

WeeklySpectator

When we talk about nutrition in Ghana, the conversation often focuses on individual choices: eat more vegetables, reduce sugar and salt, drink more water and exercise regularly.

These messages are important, but they tell only part of the story. Good nutrition is not just a personal responsibility; it is also a food-system issue.

What Ghanaians eat is influenced by what farmers produce, what food costs, how it is processed and marketed, what is served in schools, and what information consumers receive.

Ghana has the agricultural capacity to produce a wide variety of nutritious foods, including vegetables, fruits, legumes, fish, eggs, roots and tubers. Yet production alone is not enough. Poor storage, transportation challenges and weak market access mean that an estimated 30 per cent of food in Ghana can spoil before reaching consumers or retailers, according to a 2025 study by the International Growth Centre. The losses are particularly significant for fruits and vegetables, reducing both farmers’ incomes and the availability of nutritious foods. This is where policy becomes important.

Agricultural policies should consider not only how much food Ghana produces, but also whether that food contributes to healthy diets. Greater support for diverse crops, local vegetables, fruits and legumes could strengthen both agriculture and nutrition.

The food-processing industry has a role as well. Processing can reduce food waste, improve convenience and create new markets for local produce. But greater attention should be paid to the nutritional quality of processed foods, particularly those high in salt, added sugar and unhealthy fats.

Public education must also become more practical. Telling people to “eat healthy” is not enough when nutritious foods may be unaffordable or unavailable. Consumers need information, but they also need a food environment that makes healthier choices realistic.

Good nutrition begins on the farm, continues through the market and food industry, reaches the school and household, and ultimately ends on the plate.

What is needed is greater coordination.

A successful nutrition strategy should connect agricultural production with health objectives, school feeding with local agriculture, food processing with nutritional quality, and public education with the realities of household income and food prices.

The ultimate goal is not simply to produce more food.

It is to ensure that Ghanaians have reliable access to safe, affordable and nutritious food throughout their lives.

Feature Article by Women, Media and Change

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