Nutrition
Palmnut soup
• 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
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
