Nutrition
Vegetable stew
Ingredients
– 1/5 cup vegetable oil
– 3 large onions
– 5 large fresh tomatoes
– 4 tablespoonfuls of tomato paste
– 5 carrots
– 1 clove of garlic
– 1 piece of ginger
– 1 Maggi Shrimp
– 5 green pepper bell
– 5 red pepper bell
– 10 green beans
– 3 smoked large salmon
– 3 tablespoonfuls of powdered pepper
– I large Cabbage
– Salt to taste
Preparation
- Peel garlic, ginger and onions
- Wash ginger, garlic, onions, and tomatoes and blend together
- Wash and remove seeds then cut green and red bell pepper into chunks or medium sizes
- Cut onions and carrots into chunk sizes.
- Under medium heat, pour oil in a saucepan and add sliced onions and stir
- Add tomato paste and powdered pepper
- Pour in blended ingredients and cook for five minutes or until stew thickens.
- Add chopped green beans, carrots, cabbage, red and green bell pepper and allow the stew to simmer for four minutes.
- Break salmon into chunk sizes and put them in the stew.
- Add Maggi and salt to taste.
- Allow the stew to simmer under low heat for five minutes.
- Serve with rice, yam or preferred accompaniment.
By Elizabeth Agyeibea Ackon
– 2 cups of fresh spinach
-1 cup of almond milk
-1 cup of coconut water
-2 slice of banana or pineapple
– 1/2 cup of greek yogurt
Ice (optional, if not using frozen fruit)
Preparation
- Blend almond milk and spinach
- Continue to blend until no large pieces remain.(This ensures a smooth, non-gritty texture
– Add frozen fruit, yogurt to the mixture
- Blend on high speed until completely smooth
-Add ice cubes and serve.
As part of the Easter celebration, the nutrition page took readers through the preparation of palmnut soup last week.
In this edition, The Spectator will share with readers how palm nut soup is used to prepare Aprapransa.
Ingredients
-Cornmeal
-Leftover palm nut soup
-Cooked beans and crabs for garnishing
Preparation
-Heat the leftover palm nut soup on fire until hot
-Scoop some into another saucepan on fire and gradually add your cornmeal whilst stirring and kneading
-Keep adding cornmeal until quantity of Aprapransa needed
-Continue to knead until smooth texture is achieved. (Add more soup if Aprapransa is too thick and heavy).
-Add some kidney beans and crabs and stir
-Scoop Aprapransa into a bowl. (Garnish with crabs and kidney beans. You may also scoop some soup to the side and serve.)
By Linda Abrefi Wadie
