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Capstone Presentations School of Medicine

2016-03-07

Connecting with the Ghanaian Community through Church-Based Connecting with the Ghanaian Community through Church-Based

Workshops: Healthy Ghanaian Cookbook Workshops: Healthy Ghanaian Cookbook

Samantha Harrington University of Massachusetts Medical School

Et al.

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Repository Citation Repository Citation Harrington S, Stencel J, Koshy J, Yarnie S. (2016). Connecting with the Ghanaian Community through Church-Based Workshops: Healthy Ghanaian Cookbook. Capstone Presentations. https://doi.org/10.13028/8k5d-pc88. Retrieved from https://escholarship.umassmed.edu/capstones/1

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1

PeggyAkufo

TheApostolicChurch

BethsaidaChristianCenter

HealthyGhanaianCookbook

2

Thiscookbookwascreatedinordertooffer

healthycookingoptionsforallGhanaian

communitiesintheUnitedStates,basedoff

theideasandrecommendationofthosein

Worcester,MA.

Ourgoalwastoselectsomeofthemost

commonGhanaianrecipesinordertorespect

theirpopularityandpreservetheirrichflavor,

butalsotoadjusttherecipestoreflect

commonhealthyeatingguidelines.

Weencourageeveryonetoeatfreshvegetables

andfruits,whilelimitingaddedsalt,sugarand

friedfoods.

Simplyreducingportionsizesofsuchitemsas

bread,fufu,bankuandkenkeycanbeagreat

waytoliveahealthierlifestyle.

SamanthaHarrington,JacobKoshy,Jason

StencelandShellyYarniecontributedtothe

makingofthisbook.

Introduction

3

Contents

RecipesKoose 6

LightSoup 7

PeanutButterSoup 8

PalmnutSoup 9

SalmonSoup 10

SpinachStew 12

BeefStew 15

ChickenStew 16

GrilledTilapia 17

MeatPie 18

RiceBalls 20

BakedPlantains 21

Waakye 22

JollofRice 25

Bofrot 26

4

Recipes...............................................................

5

Recipes...............................................................

6

Koose

Blackeyed-beanfritters

1.Soakblack-eyedbeansinwaterovernight.Washanddrainthebeans

underrunningwater.

2.Preheatovento370degrees.

3.Removelooseskinsandpourinafoodprocessor,withthepepper,onions

andsalt.

4.Addpepper,ginger,onionsandsalt.Blenduntilcoarselysmooth.

5.Correctseasoning.Mixinthewheatflourandbakingpowdertobindthe

mixture.Addpepper,ginger,onionsandsalt.

6.Pourmixtureintogreasedbakingpan.

7.Placeintheovenandbakeforabout30to40minutes.

8.Removeandplaceonacoolingrack.

9.Cutintopiecesandserve.

Calories:200

Totalfat:14g(saturated2g)

Cholesterol:0mg

Sodium:311mg

Potassium:183mg

TotalCarbohydrate:16g(fiber4g,sugar3g)

Protein:4g

1/4cupwheatflour

3/4bagblack-eyed

beans

1/4tsp.bakingpowder

1/4tsp.pepper

1inchginger

1largeonion

1/4cupoliveoil

1/4tspsalt

Ingredients

Serves4

Directions

7

LightSoup

Alsoknownastomatosoup

1.Washandcutmeatintostewingsize.

2.Placemeat,salt,tomatopaste,andchoppedonioninpanovermedium

heat.

3.Coverandsteamforabout6minutes.

4.Inanotherpan,cookonions,freshpepperandtomatoesuntiltender.

5.Removeonionmixtureandpuree.

6.Add3cupsofwaterandbringtoaboilfor15minutes.

7.Removeonions,freshpeppersandtomatoes.Blendintopuree.

7.Pourpureesauceintosoup.Addmeattobroth.

8.Cleanandcutfishintotwopieces.

9.Addmushroomsand/orcrab(optional)intosoup.

10.Boilfor15minutesuntilready.

Calories:359

Totalfat:18g(saturated7g)

Cholesterol:40mg

Sodium:270mg

Potassium:724mg

TotalCarbohydrate:14g(fiber3g,sugar7g)

Protein:36g

1lbbeef

1wholefish

(suchastilapia)

8ozmushrooms

2mediumcrabs

1largeonion,chopped

3mediumtomatoes

1/2tintomatopaste

1largejalapeñopepper

1/4tspsalt

3cupswater

Ingredients

Serves4

Directions

8

PeanutButterSoup

Canbeservedwithfufu,riceballs,cookedriceoryams

1.Washandcutmeatintostewingsize.Seasonwithsalt(optional).

2.Cookmeat,tomatopaste,choppedonionsonmediumheatfor8-10

minutesuntiltenderinlargesaucepan.

3.Cooktomatoes,peppersandonionsinseparatepanforabout10minutes.

4.Cleanmushrooms,fishandcrabs.Breakintopieces.Addtomeat.

5.Blendtomatoesandonions.Pourmixtureonthemeatwith1/4pintof

water.Bringtoboil.

6.Mix1/4pintwaterwithpeanutbutterinblender.Pourintosaucepanover

mediumheatuntilgoldenbrownandsmooth.

7.Addpeanutbuttermixturetosoupandcookfor20minutes.Stir

frequently.Themeatshouldbesoftandsoupshouldnotbeseparatedfrom

water.

Calories:389

Totalfat:21g(saturated3g)

Cholesterol:26mg

Sodium:170mg

Potassium:653mg

TotalCarbohydrate:17g(fiber4g,sugar8g)

Protein:37g

1canpalmnut

1lbchickenbreast

1wholefish(i.e.tilapia)

8ozmushrooms

2mediumcrabs

1/2lbpeanutbutter

1largeonion,chopped

3mediumtomatoes

1/2tintomatopaste

2mediumjalapeños

Serves6

DirectionsIngredients

9

PalmnutSoup

LikeotherGhanaiansoups,youcanuseyourmeatofchoiceorkeepitvegetarian.Servewithfufu,ampsie,banku,omotuoorrice.

1.Washandcutmeatintostewingsize.

2.Addmeat,tomatopaste,onechoppedonionandsalt(optional)to

mediumsaucepanovermediumheatfor8-10minutesuntilonionsaresoft.

3.Cookfreshtomatoes,peppersandonionsinseparatepanfor10minutes.

4.Cleanmushrooms,fishandcrabs.Breakfishintotwopiecesandcutcrabs

intotwo.Addtosimmeringmeat.

5.Blendtomatoesandonions.Pourmixtureonmeatwith1/3pintofwater.

Bringtoaboil.

6.Addpalmnuttomeatmixture.Add1canofwater.

7.Stirsoupuntilsmooth.

8.Cookfor25minutesorwhenredoilissecretedontopofsoup.Reduceto

lowheatfor5minutes.

Calories:293

Totalfat:15g(saturated7g)

Cholesterol:68mg

Sodium:223mg

Potassium:257mg

TotalCarbohydrate:11g(fiber4g,sugar5g)

Protein:27g

1canpalmnut

1lbchickenbreast

1mediumfish(i.e.

tilapia)

8ozmushrooms

3bluecrabsor1rock

crab

2mediumonions,

chopped

3mediumtomatoes

1/2tintomatopaste

1mediumjalapeño

Ingredients

Serves6

Directions

10

SalmonSoup

1.Cleanandcutfishintoabout6pieces.

2.Seasonwithsaltandpepper.Setaside.

3.Cooktomatoes,pepper,gingerandonionsinapanforabout10minutes.

4.Removemixtureandblendintopuree.

5.Pourpureesauceinasaucepan,withabout1/3pintofwater.

6.Cookforabout20minutes.

7.Addseasonedsalmon.

8.Cookonmediumforabout15minutes.

9.Turnoffheatandserve.

Calories:329

Totalfat:14.2g(saturated2g)

Cholesterol:100mg

Sodium:253mg

Potassium:1137mg

TotalCarbohydrate:6.4g(fiber1.8g,sugar3.7g)

Protein:45.2g

2lbssalmon

2ozfreshginger

1largejalapeñopepper

1largeonion

3mediumtomatoes

1/4tspsalt

Ingredients

Serves4

Directions

11

12

SpinachStew

1.Cutsmokedfish(orsmokedturkey)intomediumpieces.Cookfor30

minutesanddrain.Setaside.

2.Thawanddrainliquidformspinach.

3.Sliceonionandplaceinmediumsaucepanwitholiveoil,kobiandpepper.

Cookovermediumheatfor4minutes.

4.Slicetomatoesandaddtoonionmixture.AddMaggiecubeandcookfor

10-15minutes.

5.Addsmokedfish(orturkey)tostew.Letsimmerfor5-8minutes.

6.Mixegushi(groundmelonseeds)with1/2cupofwaterandaddtotomato

stew.Cookfor5minutes.

7.Adddrainedspinachwith3/4cupoffishstockandallowtosimmerfor6

minutes.

8.Continuetosimmerfor4minutes.Turnoffheatandallowtocool.

9.Canbeservedwithriceorampesie.

Calories:619

Totalfat:61g(saturated6g)

Cholesterol:35mg

Sodium:1828mg*

Potassium:648mg

TotalCarbohydrate:14g(fiber2g,sugar2g)

Protein:31g

*Foralowsodiumversion,replaceMaggicubewith1/4tspofsalt

2boxesspinach

4mediumtomatoes

1tbsppepper

1largeonion

4ozkobi(salted

tilapia)

6ozsmokedfishor

smokedturkey

10ozegushi

1cupoliveoil(or

palmoil)

1Maggicube

Ingredient

Serves6 Directions

13

14

15

BeefStew

1.Sautemeatwithslicedonions,choppedgarlicandsaltinmediumcooking

panfor10minutes.

2.Removeandplacemeatinbakingpanat350degreesfor20minutesuntil

tender.

3.Insamemediumcookingpanthatheldthemeat,placeonionswitholive

oilandcookfor10minutes.

4.Blendtomatoesandpepper.Placeinmediumsaucepanwithparsley.

5.Removebakedmeatwithsaucesandaddtotomatosauce.

6.Letmeatsaucesimmeronlowheatfor10minutes.

7.Simmerfor4minutesandturnoffheat,allowingtocool.

8.Servewithwake,boiledbrownrise,ampesie.

Calories:546

Totalfat:46g(saturated8)

Cholesterol:73mg

Sodium:389mg

Potassium:761mg

TotalCarbohydrate:10g(fiber2g,sugar5g)

Protein:26g

2lbstewingbeef

1/4cupoliveoil

1tspsalt

4mediumonions,

sliced

4tbsptomatopaste

3tspfreshordried

parsley

1garlicclove,

chopped

2.5tspredpepper

Ingredients

Serves8 Directions

16

ChickenStew

1.Washandseasonchicken.Addonions,garlic,1/2tspofpowderpepper

and21/2tspofsalt.Preheatovento250.

2.Sautemeatinmedium-cookingsaucepanfor10minutes,

3.Removeandplacechickeninbakingpanat250untiltenderandgolden

brown.Stiroccasionally.

4.Cookonionswitholiveoilinsaucepanfor5minutes

5.Blendtomatoesandjalapeñopepper.Pourontoonionmixture.

6.Addparsley,basil,saltandseasoningsofyourchoice.

7.Addtomatopaste.Stiroccasionallyandcookonlowheatfor20minutes

untilredoilisformedonthesurface.

8.Addchickentotomatostewwithstock.Simmeronlowfor10minutes.

9.Correctseasoningasneededandsimmer4minutes.

10.Servewithcookedbrownrice,ampesieorkenkey.

Calories:194

Totalfat:11g(saturated2)

Cholesterol:25mg

Sodium:34mg

Potassium:711mg

TotalCarbohydrate:15g(fiber4g,sugar8g)

Protein:12g

2lbchicken

1/4cupoliveoil

2mediumonions,

sliced

1smallonions,diced

4largetomatoes,

sliced

4tbsptomatopaste

3tspdriedparsley

4basilleaves,

chopped

1largegarlicclove,

chopped

1jalapeño

Ingredients

Serves6

Directions

17

GrilledTilapia

1.Cutfishintotwoorthreepieces.Cleanandplacetheminabowl.

2.Blendjalapeñopepper,onions,garlic,gingerandoliveoil.Pourontopof

fish.Letmarinatefor15-20minutes.

3.Pre-heatovento380degrees.

4.Broilonlowfor8minutesoneachside.

5.ORgrillfish5minutesperside.

6.Garnishwithfreshredpepper,yellowpepperandonions.Servewith

banku,kenkeyorfriedyams.Or,servealonewithvegetables.

Calories:138

Totalfat:7g(saturated1)

Cholesterol:8mg

Sodium:311mg

Potassium:316mg

TotalCarbohydrate:14g(fiber2g,sugar4g)

Protein:5g

2tilapiaormackerel

2ozfreshginger

1largejalapeñopepper

1largeonion

3piecesofgarlic

1/4tspsalt

1tbspoliveoil

Ingredients

Serves2

Directions

18

MeatFilling

1.Seasonbeefwith1/2tspblackorwhitepepper.Sauteuntildarkgrayishor

brown.Removefromheatandsetasideinabowl.

2.Sautedicedonionswith2tbspofoilinalargefryingpan,stiroccasionallyon

mediumheatuntiltender.

3.Adddicedtomatoesandcookforthreeminutes.

4.Addbayleave,thyme,carrots,peasandcookfor5minutes

5.Addbeefbackintomixture.Cookfor3moreminutes.

6.Turnoffheat,removebayleaveandallowmixturetocool.

PieDough

1.Pre-heatovento380degrees.

2.Spraybakingoilonabakingsheet.Sprinkleflouroveritandsetaside.

3.Inamixingbowl,blendtogethertheflourandmargarinesticksfor8minutes

ORrubwithhandstocreatecoarsemixture.

4.Sprinkle1/8cupofwaterevenlyovermixturetocreatepastry.Mixgently.

Thepastryshouldnotstickbutshouldfallfreelyfromspoon.

5.Pressdoughtogethertoformfistsizeball.

6.Withaflouredrollingpin,rollthepastryballsonaflouredcuttingboardor

onacleansurface.

7.Useabakingbrushorfingerstodipintowaterandbrushlightlyaroundthe

rolledpastry.

8.Fillpastrywithmeatsauceincenter.

9.Sealitoffbyliftingoppositesideoftheplainpastryandrolltocoveroverthe

meatsauce,stretchingtothefrontofthepastry.

10.Dipaforkintoflourandusetopressfilledpastrytosealoff.

11.Arrangeonabakingsheet.Brushwithevaporatedmilkforagoldenbrown

pastrypieappearance.

12.Reduceheatto350andbakefor30minutes.

13.Testwithaskewerinthecenter.Ifitsticks,continuetobake.Ifitdoesnot

stick,itisready.

MeatPie

Ingredients

Serves8

Directions

2cupswhiteflour

1cupwheatflour

3sticksbutteror

margarine

1/2lbleanbeefor

groundturkey

1largeonion,sliced

2tomatoes,diced

2tbspoliveoil

1cupcarrots,diced

1/4cuppeas

1/8cupevaporated

milk

2largebayleaves

1tspthyme

Meatpieisknowninthewesternworldasshepherdpie(withoutthepotatoes),whichcanhaveanykindofmeatorvegetablefilling.

19

Calories:512

Totalfat:33g(saturated7)

Cholesterol:26mg

Sodium:414mg

Potassium:413mg

TotalCarbohydrate:41g(fiber4g,sugar3g)

Protein:14g

20

RiceBalls

AlsoknownasOmoTuo.PalmnutandPeanutsoupcanbeservedwithfufu,riceballs,cookedrice,plantainsoryam.

1.Ina10"saucepan,combinericewith4cupsofwater.

2.Coverandbringtoaboil.

3.Reduceheattomediumandcookfor20minutes.

4.Opensaucepanandfluffgentlywithservingfork.

5.Pouranothercupofwaterevenlyoverriceandletcookfor10minutes.

6.Openandcheckconsistencyofrice.Itshouldbesofterthanregularrice

butfirmerthanrisotto.Continueaddingwaterandcookingasneeded.

7.Removefromheatandmashwithpotatomasherorwoodenstick.

8.Withanicecreamscooper,scoopriceandrollwithmoisthandsintogolf

ballsize.Continuerollingallthericeintoballs.

9.Servewithpeanutbuttersoup,palmnutsouporsideofblack-eyedbeans.

Calories:320

Totalfat:0g(saturated0)

Cholesterol:0mg

Sodium:6mg

Potassium:0mg

TotalCarbohydrate:74g(fiber0g,sugar0g)

Protein:4g

3cupscarolinaor

Jasminrice*

6-7cupsofwater

*Forbetter

consistency,tryusing

shortgrainricewith

higherstarchcontent.

Youcanalsotry

combiningwith

brownrice.

Ingredients

Serves6

Directions

21

BakedPlantains

1.Preheatovento380degrees.

2.Peelandcutplantainsinto4slices.

3.Placethemonabakingrack.

4.Bakeinovenfor30minutesoruntilgoldenbrown.

Calories:328

Totalfat:1g(saturated0)

Cholesterol:0mg

Sodium:11mg

Potassium:1340mg

TotalCarbohydrate:86g(fiber6g,sugar40g)

Protein:3g

6RipePlantains

Ingredients

Serves4

Directions

22

1.Washandplaceblackeyedbeansinamediumsaucepan.

2.Cover¾fullofwater,cookonhighheat,forabout20minutes.

3.Reduceheatafterarapidboiltomediumtosimmer.

4.Addabout2cupsofwateriftheblackeye-beansarenotsoftand

tenderforabout10minutes.

5.Addthericeandcoconutmilktothecookingblackeye-beans,with

about1.5cupofwater.

6.Addsaltandbakingpower,stirandcookforabout20minutes.

7.Stirwithaservingfork,reducetolowheatandsimmerabout10

minutes.

8.Atthispointthecolorofthericeandbeanswillhavechangetoalight

burgundy.

9.Turnofstoveandallowtocool.

10.Servewitheitherbeef,goat,fishorchickenstewwithother

condiments.Suchasgariandcookedspaghetti.

Calories:386

Totalfat:12g(saturated10g)

Cholesterol:1mg

Sodium:1002mg

Potassium:57mg

TotalCarbohydrate:68g(fiber20g,sugar3g)

Protein:21g

Waakye

Ingredient

Serves6

Directions

1cuprice

3cupsblackeyed-

beans

1/2tspsalt

1/3tspbakingsoda

1cancoconutmilk

6cupswater

23

24

25

1.Brownmeat,drainthestockandsetbothasideforlateruse.

2.Ifyouareusingfreshjalapeñopepper,thenblendthepepper,fresh

tomatoesandonionstogetherandpourintothesaucepan.OrPlacesliced

ordicedonionsandpepperinasaucepanandfryforabout5minute.

4.Addslicedordicedtomatoes,tomatopaste,basil,choppedgarlic,bay

leave,saltandanydesiredspices.

5.Allowcookingforabout10to15minuteswhenthesauceturnsabit

darkandoilisred.

6.Addsomeofthesaucemeatorthedriedherrings.

7.Addinthebrothandletitboilrapidlyandaddtherice.

8.Lowertheheatandletcookforabout10minutes.

9.Thenaddgreenbeansandstirorfluffwithafork.

10.Leavetosteamforabout5minutes.

11.Removefromheatandservewiththesautémeatontheside.

Calories:584

Totalfat:10g(saturated2g)

Cholesterol:44mg

Sodium:1981mg*

Potassium:1066mg

TotalCarbohydrate:95g(fiber2g,sugar4g)

Protein:25g

*Foralowsodiumversion,reduceaddedsalt

JollofRice

Ingredient

Serves6

Directions

3cupsrice

1/4cupoliveoil

1lbchickenbreast(or

1.5lbdriedherring)

2largetomatoes

1largeonion,diced

2jalapeñopeppers

1/2tintomatopaste

2tspfreshparsley

2tspfreshbasil

2driedbayleaves

1/2tbspsalt

4clovesgarlic

1boxlowsaltbeef

broth

1/2lbfreshgreenbeans

Optional:green

peppers,carrots,

cabbageorpeas

JollofisthefavoriteofmanyAfricancountries,butisverypopularinWestAfrica

26

1.Pourwarmwaterinamixingbowl.

2.Addyeastwithapinchofsaltandletitriseoruntilyouseefoamontop.

3.Mixinflour,nutmeg,egg,sugarandsalt.Mixwellforabout5minutes.

4.Allowmixturetositforabout2-3hoursoruntildoublesinsize.

5.Inamediumsaucepan,poutinthevegetableoilandletitheatforabout

8minutesonthestoveonmediumheat.

6.Useyourhandoratablespoontoscoopthedoughmixtureinsmall

piecesintotheheatedoil.

7.Usethekebabsticktoturn.

8.Aftercookingfor3minutesuntilgoldenbrown,removewithaflat

strainerandcool.

9.Canbeservedwithhoneyorsprinklewithpowderedsugar.

Calories:289

Totalfat:2g(saturated1g)

Cholesterol:47mg

Sodium:167mg

Potassium:69mg

TotalCarbohydrate:61g(fiber1g,sugar25g)

Protein:6g

Bofrot

Ingredients

Serves4

Directions

1.5cupsflour

1.5tspactiveyeast

1/4cupsugar

1cupwater

1/8cupwarmwater

1egg

1/4tspsalt

1/2tspgratednutmeg

1/4tspvegetableoil

2kebabsticks

Frosteddonutwithoutthepowderedsugar

27