Cooking Ghana’s Traditional Sacred Food| ETO| West Africa

cassava

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes provide similar texture with added nutrients.

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a healthier fat profile.

fish

🥗Healthier: tofu

💰Cheaper: canned beans

Tofu provides protein for vegetarians.

salt

🥗Healthier: herbs

💰Cheaper: no substitute

Herbs can enhance flavor without sodium.

Peel and chop cassava and plantains into chunks.

Boil cassava and plantains in water until tender, about 20 minutes.

Drain the water and let cool slightly.

Mash the cassava and plantains together until smooth.

Add salt to taste and mix well.

Heat palm oil in a separate pan until hot.

Sauté chopped onions and pepper in the oil until fragrant, about 3-4 minutes.

Pour the sautéed mixture over the mashed cassava and plantains.

Mix thoroughly to combine all ingredients.

Cooking Techniques

Spice Level: