Tubani

Tubani is a very popular dish in the northern parts of Ghana but know eaten in other parts of the country as well. Growing up this was a dish we frequently made at home as it was one of the main sources of protein. But we used sheabutter and some pepper and salt, but can be eaten with the tomato stew as showed in this video. In making the Tubani one can use the flour from other beans and even bambara beans works as well when it comes to the preparation of this dish. As indicated in the video, a special leave is used in Ghana for this dish but in the absence of this dish, one can use any large green leafy vegetable like the collard green, grape leaves, taro root leaves, cling rap and it should be fine as well. Traditionally we did not use steamers in making this dish, but we improvised by putting some sticks or edible leaves at the bottom, added some water before placing the covered up raw Tubanis on top, then covered and cooked till done as shown in the video. The mixture for the Tubani is the same as that of the Kosee Or Bean Fritters video on my channel except is steamed not fried. I know other west African countries may equally make this dish - Tubani. This is a vegetarian dish as well!!!

Kosee Or Bean Fritters

Beans was one of the major sources of protein and we surely ate alot of it. This recipe Kosee Or Bean Fritters also called Akara, can be made with many types of bean and even bambara beans flour. In the absence of the the black eye bean flour pea flour can be used and this is sold in most Indian stores. Kosee Or Bean Fritters is made in most homes, sold in market areas and on street corners. In its simplest form is eaten with a mixture of salt and pepper which is sprinkled over the fried Kosee Or Bean Fritters. But this can be eaten with some stew or other vegetables or goat broth. The little droplets as demonstrated in this video are very crunchy and most often we waited until the end of the Kosee making process to get a lot of it.

Parsley Peanut Soup / Biire Or Bito Soup. This soup goes well with the Tuozaafi (TZ) / Insima video on my channel.

Parsley Peanut Soup / Biire Or Bito Soup is a peanut soup that goes well with the Tuozaafi(TZ) /Insima video on my channel : https://www.youtube.com/watch?v=jk224ORdm4w. This is a low calorie soup than can be eaten with rice, yams, potatoes as well. As indicated in the video, not having the hibiscus dried leaves is no problem. Over time, I figured out that the combination of the fresh and dried parsley flakes gave about the same time to the Biire Or Bito Soup. Traditionally the Biire OR Bito Soup is made with the dawa dawa but not having that is equally fine. This soup can be prepared many ways and one can use spinach, aleifu, or pumpkin leaves and that should be fine, but the fresh and dried parsley combination makes the taste very similar to the Biire or Biko leaves. For those that are vegetarians the meat can be omitted and this soup will still come out great. Traditionally this soup is made with raw pounded peanuts but one can use the all natural creamy or crunchy peanut butter as in this video.

All About Dawa Dawa ( Parkia Biglobosa)

Dawa Dawa (Parkia Biglobosa) is a very valuable tree that produces dawa dawa. When not matured, the pods are green with a white inside, but at maturity the pods turn brownish and the inside yellow. When matured the dawa dawa pod can be opened on the sides and the yellowish parts of the dawa dawa sucked upon and the seeds kept for later use. Most often the dawa dawa is dried then pounded, and the seeds separated from the dawa dawa powder. The dawa dawa powder can be eaten in its powdered form or by fetching a little portion of this powder and mixing it with water to get a smoothie like texture and then eaten as a snack or side dish. As a result of the sweetness of the dawa dawa powder there is no need to add any sugar so is a sugar free treat which we enjoyed taking for years.

Dawa dawa was mostly used in cuisines in the northern parts of Ghana which comprise of the Northern, Upper East and Upper West Regions but is now used by many Ghanaians in all the other regions of the country in their cuisines. Other countries such as Mali, Niger, Senegal among others also use dawa dawa in their cuisines. To get the spice dawa dawa the seeds are cleaned and treated in water which may take a number of days and fermented before making the spice dawa dawa. (Will make a video on this in the near future).

This spice dawa dawa has a very foul smell but when used in dishes give the dish a very tasty and unique taste. Dawa dawa is mostly pounded alone and put in stews and soups. Or the dawa dawa is pounded with some salt, dried red chili pepper and dried herrings and used in the stews and soups. Others sometimes use the dawa dawa without pounding. It is used in the cooking of jollof rice as well.

Mango Beet Smoothie

Beets are full of nutrients and help in the lowering of blood pressure, cholesterol, and in cleansing the liver. This recipe, Mango Beet Smoothie is a low calorie, refreshing smoothie which is made with only beets,mangoes and water. Though this recipe is made with these ingredients, one could add a low fat yogurt, fat free milk, almond milk, soy milk in place of the water and that will equally be fine. Those that prefer to add some leafy greens like spinach is okay as well, the sky is the limit when it comes to reaping the benefits of beets and other fruits and vegetables. Is a very great idea since I did not add ice to refrigerate the smoothie before taking for those that like their smoothies very cold. This is a healthy sugar free recipe which is great for any day and occasion. Please give it a try and tell me what you think!! For another beet recipe Beet Banana Smoothie: http://youtu.be/AK3BA4MbCls

School Lunches

Meat Lovers and Vegetarian Pasta dishes are quick and easy to make. These are some of the meals I have made over the years for our kids to send to school for lunch. The tomato sauce can be made with any tomato sauce, or fresh or canned tomatoes, the other ingredients can be varied as well and this recipe will come out great as well. As shown in the video one can make this with ground meats or other meats or with no meat at all. One can equally prepare the vegetables a day before to further shorten the time need in recipe preparation. For those who prefer to use shrimp, that should equally be fine as well. This will be lunch for tomorrow for school.

Beet Banana Smoothie

Beets are full of nutrients and help in the lowering of blood pressure, cholesterol, in cleansing the liver. This recipe, Beet Banana Smoothie is a low calorie, refreshing smoothie which is made with only beets, banana and water. Though this recipe is made with these ingredients, one could add a low fat yogurt, fat free milk, almond milk, soy milk in place of the water and that will equally be fine. Those that prefer to add some leafy greens like spinach is okay as well, the sky is the limit when it comes to reaping the benefits of beets and other fruits and vegetables. Is a very great idea since I did not add ice to refrigerate the smoothie before taking for those that like their smoothies very cold. This is a sugar free recipe which is great for any day and occasion. For yet another sugar free smoothie : - Mango Beet Smoothie : http://youtu.be/_uDeLfzqBCI

BeetiFresh Drink

SuWhey is a light refreshing drink made from cherries, whey and Agave nectar. This is equally full of protein and healthy with low calories. One can use any other fruits in place of the cherries.

JOLLOF RICE

Jollof Rice is a dish which is very popular in Ghana, made in homes, and sold in most restaurants, in the local market areas and around street corner stores. This dish is also made in other countries in Africa such as Nigeria. It can be made with chicken, goat meat, beef, dried fish, fresh fish, shrimps/prawns, dried powered herrings or un powdered herrings as well, eggs, with canned fish like mackerel, sardines and so on. So the sky is the limit when it comes to the meats that can be used in the preparation of Jollof Rice.

The variation of the spices that is often used in its preparation is equally endless. Some spices used are, both regular and seasoning salts, garlic salts, red chilies, habanero chilies, magi cubes which is mostly used, ginger, wisa, nutmeg, onions, shallots, garlic and so on. When it comes to Jollof Rice preparation, some prefer to add cut up vegetables likes carrots, green beans, peas, and other greens to it. Depending on the tomatoes used and chilies, it can come out very red, light orange and so on but the color of this meal does not always take away the taste of the dish as it always comes out very tasty.

Also depending on ones preference various types of rice can be used; jasmine rice, basmati rice, long grain rice, brown rice and so on; but my preference in the preparation of Jollof Rice are basmati rice, jasmine and long grain rice as I feel these types of rice give a great taste, and feel to this dish- just my opinion. Jollof Rice can be served with a salad to the side, boiled eggs, fried fish and so on. Traditionally it its preparation, heat management is a must so one does not come out with a very burnt rice. cling wrap or other safe plastic bags are used to cover the Jollof Rice after all the water in it is absorbed to hasten the cooking process and to come out with a very soft texture. The amount of water one can use will depend on the quantity of rice, the length of time the meats take to cook as tougher meats need more cooking and water. Can be served as a dinner, lunch, and generally a great dish for any occasion.

Refreshing Salad

his is a very refreshing salad, that is great for any occasion. The variation of the greens is okay and if preferred any vinaigrette of your choice should be fine. Always remember to make and vary this recipes to your taste and availability of the ingredients. But this my Refreshing Salad goes well with the salmon, any fish for that matter and also goes well with meats like baked or grilled chicken, beef, mutton, pork, goat meat and so on or can just be eaten without the meats and fish.

Spicy Avocado Dip

Spicy Avocado Dip is one of my avocado dips that I have come to love. It is simple and made with California avocados in season right now. This dip can be eaten not only with the tortilla chips but goes well with pita and some crackers as well. The Himalayan salt gives it a very great taste.

BeetiFresh Drink

BeetiFresh Drink is a drink I have been enjoying for some time now. Beets are full of nutrients and are very helpful in reducing cholesterol, blood pressure, and in cleansing the liver among others. Ever since I saw Dr. Oz's show on beets it got me going on how many recipes I could make with beets. This is one of the numerous beets recipes that I have come to enjoy and would be glad if you tried it too. Is easy to make and for those who want a lighter form of the beet juice this is for you, so come on and lets rip the benefits of beets together!

Beet Juice

Beets are very nutritious as they are full of vitamins. They help in lowering cholesterol, blood pressure and simply put a great way to help improve one's life style. This is one of the numerous beets recipes that I have come to enjoy and would be glad if you tried it too. Is easy to make and one can even further make use of the residue by adding some water and getting some more nutrients out of it, so come on and lets rip the benefits of beets together!