Nutrition

Wrewre eloNkwan (mn soup)

Published

3 years ago

March 11, 2023

admin

• Wrewre soup

Ingredients

– Two medium-sized hard chicken

One small lemon

-Three cups of wrewre (melon seeds)

-Two medium-sized onions

-Four medium-sized tomatoes

-Two tablespoonful of tomato paste

-Six gloves of fresh garlic

-100 grammes of fresh ginger

-One small scotch bonnet pepper

-One sprig of rosemary

A handful of thyme

A handful of sage

Water – about three litres

Salt to taste

Method

Prep the chicken by washing it with lemon juice and removing any remaining feathers.

The lemon juice helps to remove the poultry smell.

Blend one onion, half of the ginger, fresh herbs and garlic together. Use a little bit of water to help with the blending.

Place the chicken in your soup pot and add salt to taste, add the spice blends and the blended onion mixture.

Stir and let it season for about 30 minutes. Also add the rest of the onions, tomatoes, tomato paste and pepper.

Also, slice the remaining ginger and add.

Now prep the (Wrewre) by toasting

it in the oven or dry toasting on the hob.

Before toasting, do check and remove any remaining debris found in it.

When toasting in the oven, pre-heat the oven to 180 degrees Celsius and toast for about 30 minutes. Use a wide oven tray to help spread out the Wrewre for even toasting. Also, stir the (Wrewre) 15minutes into the toasting time to ensure an even toasting.

Start steaming the chicken including everything else in the pot. You may need to add more water to help the chicken to tenderise to your preference.

Once the (wrewre) has browned lightly, remove it from the oven and mill it into a coarse paste.

Extract the (wrewre) milk by blending the coarse paste with water and using a fine sieve to strain it. Repeat this process a couple of times until the water becomes clear and non-milky. Then throw away the chaff. Use about three litres of water for this process.

Now using a finer sieve, re-strain the milky solution a couple of times to remove as much chaff as possible. The result should be silky smooth milk with little or no grits when passed through the fingertips.

Now check on your steaming pot, the vegetables would have softened up, ready to be removed and blended. Check the seasoning of the chicken and correct with salt.

Blend the onion, tomatoes and pepper. Add it into the soup pot, cover and let it simmer for about 10 minutes until a light layer of oil is formed.

Now add the (wrewre)milk to the pot, straining it once more.

Turn up the heat and let the soup simmer for about 20 minutes. Then turn down the heat and let it simmer gently until it is cooked to perfection. This process could take an hour, depending on your heat settings.

Serve the soup hot with fufu, boiled rice, rice balls, boiled yam, boiled potato, boiled ripe plantains or bread or can be eaten on its own.

Source: Puls.com.gh

Nutrition

Benefits of Avocado

Published

3 days ago

May 16, 2026

WeeklySpectator

Avocado

Avocado is a healthy addition to our diet, offering a rich blend of essential nutrients, heart-friendly fats, and fibre that support overall well-being.

Avocado is not merely a trendy fruit; it is a nutrient-packed powerhouse that can transform your breakfast into a healthy and satisfying meal.

From enhancing your energy levels to supporting overall well-being, here are eight detailed benefits of incorporating avocado into your morning routine:

-Rich in essential nutrients

Avocados are a treasure trove of vital vitamins and minerals. They are an excellent source of potassium, which supports muscle function and helps regulate blood pressure. Additionally, they contain vitamin K, crucial for blood clotting and bone health, vitamin E, a potent antioxidant, and B vitamins, which are essential for energy production and brain health.

– Promotes heart health

Avocados are abundant in heart-healthy monounsaturated fats, which can help lower levels of harmful cholesterol while increasing beneficial cholesterol. Regular consumption of these healthy fats as part of a balanced diet may reduce the risk of heart disease and improve overall cardiovascular health.

– Provides sustained energy

Unlike sugary breakfast options that can lead to an energy slump later in the day, avocados provide a steady source of energy. Their combination of slow-digesting healthy fats and dietary fibre keeps you feeling full and energised throughout the morning, making them an ideal choice for busy days.

– Aids in weight management

Despite their relatively high caloric content, the healthy fats and fibre in avocados can promote a feeling of fullness, helping to reduce overall calorie intake. This makes them an excellent option for those seeking to manage their weight without resorting to restrictive diets.

– Supports digestive health

Avocados are rich in dietary fibre, which plays a crucial role in maintaining a healthy digestive system. Fibre promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria, contributing to overall digestive wellness.

– Improves skin health

The healthy fats, vitamin E, and antioxidants found in avocados are highly beneficial for skin health. These nutrients help to nourish and hydrate the skin from within, protect against damage caused by free radicals, and promote a natural, radiant complexion.

– Boosts cognitive function

The fats in avocados, along with their high folate content, support brain health. These nutrients are associated with improved cognitive function and may reduce the risk of neurodegenerative diseases such as Alzheimer’s. Including avocado in your diet can help keep your mind sharp and focused.

– Highly versatile and delicious

Avocados are incredibly versatile and can complement a wide range of breakfast dishes. Their creamy texture and mild, buttery flavour make them an deal addition to sweet and savoury meals alike. Pulse.gh