Nutrition
Yellow rice
Ingredients
- 1 cup of rice
- 50grammes of butter
- 1 heaped tablespoonful of caster sugar
- 1 table spoonful of ground cinnamon
- 6 cardamom pods , shelled and seeds crushed
- 1 tablespoonful of ground turmeric
- 5 tablespoonfuls of raisin
Preparation
-Put all the ingredients in a large pan .
-Add one tablespoonful of salt and water.
– Heat until boiling and the butter is melted.
-Stir, cover and leave to simmer for six minutes.
-Take off the heat and leave, still covered, for five minutes.
– Fluff up and tip into a warm bowl to serve.
Source: bbcgoodfood.com
Shepherd’s pie
Ingredients of Shepherd’s Pie
- 2 tablespoonfuls of vegetable oil
- 2 bay leaves
- 1 onion, finely chopped
- 2 green chillies, finely chopped
- 450 grammes minced lamb
- 2-3 carrots (sliced), peeled
- 1/4 tablespoonful of salt
- 1 tablespoonful of ground cumin
- 25 grammes plain flour
- 300 ml lamb or chicken stock
- 1 tablespoonfuls tomato puree
- 700 grammes potatoes (boiled), peeled
- 25 grammes butter
- 4-5 tablespoonfuls of milk
- 50 grammes of cheddar cheese, grated
Preparation
-Heat the oil in a pan and add the bay leaves followed by the onion and fry for a couple of minutes.
-Then add the green chillies, lamb and carrots and continue frying for 8-10 minutes until the mince turns brown.
-Add the salt, cumin and flour and stir for a minute. Slowly blend in the stock and tomato puree.
-Cook until the mixture thickens. In the meantime, peel and boil the potatoes in boiling water for 20 minutes until soft.
-Preheat the oven at 200C. Mash the potatoes with the butter and milk.
-When the lamb mixture is thick, tip it into an oven proof dish.
Spread the mashed potatoes on top and sprinkle over the cheese.
-Place in the oven and bake for 15-20 minutes.
Source: food.ndtv.com
Egg stew is a traditional dish from Ghana. It is very healthy and easy to prepare. The dish is traditionally served with rice, plantain and any other meal of one’s choice.
Ingredients
-1 litre of vegetable oil
-2 fresh salmon
-10 large tomatoes
-5 large onions
– 6 eggs
-3 tablespoonful of pepper
-1 tablespoonful of powdered garlic and ginger
-1 tin of mackerel
– I large green pepper
-3 tablespoonful of tomatoes paste
Preparation
-Wash tomatoes, onion, green pepper and blend
-Put oil on fire and add onion and powdered pepper to it
-When onions turn golden brown, add blended tomatoes and tomato paste to it. (Allow it to cook for 3 minutes.)
-Add eggs and salmon to stew and leave it for a minute before stirring.
– Add seasoning to the stew and serve.
By Linda Abrefi Wadie
Every baby deserves a healthy start. But in Ghana, too many children are being born already behind, too small, too fragile, and at far greater risk than their peers. Low birth weight, defined as weighing less than 2.5 kilograms at birth, affects an estimated one in seven newborns in this country.
That is a significant proportion of children beginning life at a disadvantage, often due to preventable causes.
Children born with low birth weight face a steeply uphill journey from their very first breath. They are more susceptible to birth asphyxia, infections, hypothermia, and respiratory complications.
They are more likely to die in their first month of life. Those who survive face higher risks of stunting, impaired cognitive development, and a greater likelihood of developing non-communicable diseases including type two diabetes, hypertension, and heart disease later in life.
Low birth weight does not just harm the child today. It shapes their health for decades.
The most powerful determinant of a baby’s birth weight is what the mother eats, and how healthy she is before and during pregnancy. Research in Ghana has consistently shown that maternal anaemia, poor dietary diversity, and inadequate antenatal care are all strongly linked to low birth weight.
A study in Cape Coast found that mothers with low dietary diversity during pregnancy were significantly more likely to deliver low birth weight babies. In Northern Ghana, maternal anaemia in both the first and third trimesters of pregnancy increased the risk of low birth weight. What a woman eats is what her baby weighs.
Education matters too. Mothers with secondary or higher education have been found to be less likely to deliver a low-birth-weight baby, a difference attributed to better nutrition knowledge, improved antenatal care attendance, and healthier health-seeking behaviour overall.
This points clearly to the need for a whole-of-society response, not just a clinical one.
Ghana has made some progress on low birth weight, but the burden remains unacceptably high and in some parts of the country, it is worsening. Other important risk factors must not be overlooked.
Adolescent pregnancy, which remains prevalent in several regions, is strongly associated with low birth weight because young mothers are often still growing and competing with the fetus for nutrients.
Malaria infection during pregnancy, particularly in endemic areas of Ghana, damages the placenta and restricts nutrient transfer, further increasing the likelihood of a low-birth-weight baby.
These risk factors compound the effects of poor maternal nutrition and limited antenatal care. Leaders in government, health facilities, and communities must prioritise maternal nutrition before, during, and after pregnancy.
Reducing low birth weight is not complicated. It requires feeding mothers well, supporting them through antenatal care, ensuring access to iron-folic acid supplementation and malaria prevention during pregnancy, and treating their health as a national priority, not an afterthought.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
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