how to cook this delicious Ghanaian traditional food in my village.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur wheat

Quinoa is a healthier alternative with more protein.

chicken

🥗Healthier: tofu

💰Cheaper: pork

Tofu is a plant-based option that reduces fat.

plantains

🥗Healthier: sweet potatoes

💰Cheaper: bananas

Sweet potatoes offer similar texture with added nutrients.

fish

🥗Healthier: chicken

💰Cheaper: canned tuna

Canned tuna is more affordable and still nutritious.

Cut the Garden eggs and wash them, then put them in a saucepan with te berries and pepper.

Add water to the saucepan and put it on fire to boil.

Wash cocoyam leaves in salt water to prevent itchiness, then rinse and add to the boiling vegetables when they are about 80% cooked.

Peel the plantains and place them in water to prevent juice from sticking to your fingers.

Cut the plantains and add salt before putting them on fire to cook.

Grind the te berries, pepper, and Garden eggs for the sauce, leaving it slightly chunky.

Add roasted peanuts or peanut butter to the sauce (optional).

Roast stinky fish over an open fire for flavor.

Add chopped onions and salt to the sauce, then mix everything together.

Prepare palm oil by frying sliced onions in it.

Drain the cooked plantains and rinse with cold water, then clean them with your hands for the perfect texture.

Combine the oil with the sauce and serve with eggs and sorted tilapia.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary