African village life#Cooking delicious lunch (Akankye3) a Ghanaian local dish

groundnut paste

🥗Healthier: peanut butter

💰Cheaper: sunflower seed butter

Peanut butter provides similar flavor with lower cost.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based protein alternative.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola is budget-friendly.

leafy greens

🥗Healthier: kale

💰Cheaper: spinach

Spinach is often more accessible and less expensive.

Prepare fresh corn by removing the husk and extracting the seeds.

Pound the groundnut, fresh corn, ripe plantain, pepper, and onion together in a mortar.

Add a bit of water to the pounded mixture to soften it.

Prepare plantain leaves by burning them slightly to make them soft for wrapping.

Wrap the mixture in the softened plantain leaves and tie with corn husk.

Boil water in a pot and place the wrapped mixture into the boiling water.

Allow to boil for 30 minutes until cooked.

Prepare a sauce by grinding pepper, onion, ginger, and tomatoes together, then add fish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens