Nutrition
Shito
Shito is a Ghanaian hot pepper sauce, made with ingredients like dried chili peppers, dried fish, ginger, and oil, and is used in various dishes, especially rice-based meals and swallows.
Ingredients
-5 litre of oil
-70 grams of fresh onion
-100 grams of tomato paste
– 40 grams of powdered pepper
– 30 grams of ginger
– 30 grams of fish powder
– 10 grams of powdered garlic
-30 grams of powdered shrimps
-30 grams of powdered herrings
– 5 tablespoonfuls of salt to taste
Preparation
-Pound or blend dry hot pepper together with fresh ginger
– Pound or blend dried shrimps and dried herrings
-Grind onion, garlic and hot pepper
-Heat oil
-Add grinded or blended onions, garlic and pepper.
– Allow it cook for a while.
– Add powered shrimps and powered dried herrings to it.
– Cover and allow to cook further until all water has evaporated
– Add pounded hot pepper, stir, cover and allow to cook
– Add fish powder and continue stirring to avoid burning
– Cook until sauce is dark brown in colour
-Take off the heat and serve with rice, waakye, gari, jollof etc
By 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
