BENEFITS OF KENKEY JUICE

Kenkey which originates from the Ga tribe in Ghana, is made from fermented corn meal that’s steamed in the husk of the corn till it’s soft and pliable. Kenkey is usually enjoyed with spicy Salsa sauce, the Ghanaian Black Chilli sauce known as Shito, fried Fish, Eggs and sometimes one enjoys it with soup.

There are varied versions of Kenkey which includes the Fanti Kenkey (from the Central Region of Ghana) and a similar Jamaican version known as Tie-A-Leaf or Dukunu. 

Interesting to know that Kenkey is referred to as ‘Dokuno’ in the Ashanti and Fanti language from Ghana.

The Jamaican version is wrapped in Banana leaves and usually mixed with Sweet Potatoes, Cassava or Yam.

The Fanti Kenkey on the other hand is steamed in smoked Banana/Plantain leaves which lends its smoky flavour to the Kenkey

The version of Kenkey I’ll be using today is the Ga Kenkey (steamed in the husk of the corn).

During my childhood Kenkey water (the water derived from boiling the Kenkey)was given to anyone who was ill  . The benefits of Corn used in making the fermented Kenkey juice includes;

1. High Fibre which aids digestion 
2. B Vitamins which prevents infections, increases ones Red blood cells and a healthy brain function to mention but a few
3. Minerals such as Zinc,Magnesium, Copper, Iron and Manganese 
4. Packed with anti oxidants such as Carotenoids, Lutein and Zeaxanthin which promotes eye health 
5. Due to its high starch contents Diabetic patients must only consume it in small quantities and not often 

You can also use the Kenkey itself for a Kenkey Smoothie as shown above.

INGREDIENTS 

250ml of Kenkey juice

1-2 slightly over ripened Banana

20g of toasted Almond flakes (or any nuts of your choosing)

Garnish with fresh mint (optional)

METHOD 

Watch how to make this healthy and tasty fermented Kenkey smoothie below;

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HOW TO MAKE THE TASTIEST SMOKY JOLLOF STEW

Happy World Jollof Rice Day! 

Starting with the most important part of any Jollof; THE STEW!

I opted for smoked Turkey in making my Jollof stew to intensify the smoky flavour of the Jollof Rice; in the first of a 3 part series,  ‘How to throw a Jollof Rice Party’.

INGREDIENTS 

1kg of fresh sun ripened Tomatoes of your choice

2 large Red Peppers

3 large Onions

5 tablespoonful of Groundnut or Coconut oil

1kg of Smoked Turkey 

2 large sliced Shallots

2 tablespoonful of Tomato paste

1 litre of Water

1 teaspoonful of Mixed Herbs

3 Bay leaves

Salt and Pepper to taste

Spice Mix

30g of Ginger

3 cloves of Garlic

1 tablespoonful of Aniseed

1 large Onion

1 Habanero Chilli (Optional)

Method

Watch how to prepare this amazing smoked Turkey stew below; 

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HOW TO PREPARE BAMBARA BEANS - A QUICK CASSOULET RECIPE

Bambara nuts or beans originates from the Bambara people of West Africa.

‘Bambara’ means ‘unbeliever’ as history dictates the ethnic group resisted  Islam when it was introduced in 1854 by Tukulor conqueror, El had Umar Tal.

The Bambara ethnic group are spread across West Africa ( in countries such as Guinea, Senegal, Mali and Burkina Faso) particularly now in Mali where they make up the majority of the  Mande ethnic group.

Bambara pods ripens underground (just like Peanuts), hence they’re referred to as nuts, even though it’s popularly known as Bambara Beans.

Bambara beans / nuts do have a high protein content and it’s perfect to enjoy as a snack or a meal. In Ghana, Bambara Beans are slow cooked with the inclusion of sugar, spices and served with a spicy Plantain Pancake known as Tatale.

INGREDIENTS

300g of Bambara nuts

250g of Smoky Spicy Salsa (Raw Pepper)

5 Pettie Belle Chillies or any Green Chillies

3 strands of Grains of Selim or Star Anise

20g of sliced Ginger

2.25 litres of water or Chicken stock

3 Bay leaves

6 Chipolatas or any Sausage that’s available to you. Better still try using Goat Meat.

2 tablespoonful of Olive oil

2 tablespoonful of Coconut oil

1 teaspoonful of blended Green chillies, Onion and Garlic.

1 teaspoonful of a Ginger, Onion and Aniseed blend.

1 teaspoonful of Thyme or 4 leaves of Ghanaian Basil

1 thinly sliced Onion

Optional diced charred Red Peppers, Parsley and Mint.

1 teaspoonful of Lime or Lemon juice

Salt to taste

METHOD

Watch how to prepare this creative and easy to follow recipe below including Tatale and other Beans recipes below;

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FONIO and MILLET JOLLOF RECIPE - GLUTEN FREE

‘Jollof’ originates from the Wolof or Jolof empire during the 14th-16th century. The former empire was situated where modern day Senegal, The Gambia and Mauritania are now.

 I’ll talk about the history of Jollof in another blogpost. 

For now I’ve created a recipe using Millet and Fonio which both have high nutrient contents and a must try. To start you’ll need the following; 

INGREDIENTS 

500g of Chipotle sausages or any sausages of your choice. You can use any protein of your choice (Beef, Lamb, Goat Meat, Fish and Seafood) as substitutes.

2 tablespoonful of your preferred oil

300g of Jollof Stew or any Tomato based stew of your choice

JOLLOF STEW RECIPE

100g of sliced Carrots

400ml of Water

100g of small grain Millet

Optional 2 medium sized grilled Corn on the Cob

2 Bay leaves

150g of Fonio

300ml of your preferred Stock or Water

2 large quartered Onions

30g of sundried Tomatoes (optional)

10g of Fennel leaves which you can substitute with Basil leaves.

SERVE WITH

2 ripened peeled and sliced Plantains

250ml of your preferred oil for frying. For a healthier option you can bake the Plantain instead.

Salt to taste.

GOAT MEAT STEW RECIPE 

TIPS

Do soak the Millet overnight.

PLEASE NOTE

 Cook the Millet for at least 30 minutes before adding the Fonio. 

METHOD

Watch how to prepare this gluten free and nutrient packed Jollof below; 

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Reproducing the recipe for commercial use is prohibited unless permitted by the owner. 

WHY NOT TRY THIS EASY AND TASTY CORN FRITTERS RECIPE

I spend my free time in recreating recipes as I find joy in enhancing their flavours. 

In researching about Corn Fritters I noticed most recipes used the whole Corn kernels and I wanted to blend half the kernels to see if it did taste better.   Secondly I wanted to incorporate smokiness to the dish, hence I proceeded in dry roasting the remaining half.

 For this recipe I the fresh Corn on the cob and infused with Rosemary for an aromatic flavour. How did it taste?

Absolutely incredible!!

To try this recipe you will need the following ingredients;

INGREDIENTS

1 fresh Corn on the cob 

500ml of water

1 sprig of Rosemary (optional)

Salt to taste

You can omit the above ingredients and grab a tin of sweetcorn. 

To continue you will need; 

1 large Egg

40g of chopped Spring Onions 

2 tablespoonful of any Chilli sauce

Salt and Pepper to taste

To Fry

25ml of Coconut oil or your preferred oil

To Serve

2 tablespoonful of all Natural Yoghurt

2 tablespoonful of Extra Virgin Olive oil

1 tablespoonful of Chilli sauce

Salt to taste

You can add your preferred herbs to the sauce. 

METHOD

Watch how to prepare this Gluten free Corn fritters which doubles up as a Bun for your Burgers below; 

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RECIPES TO TRY

All photos, recipes and videos are by the owner of this blog and are available to all for personal use ONLY. 

Reproducing the recipe for commercial use is prohibited unless permitted by the owner.

HOW TO MAKE AN AUTHENTIC STIR FRY - TIGER PRAWNS and SPRING BEANS STIR FRY RECIPE

In my previous video I showed you how I seasoned my new Wok. A first experience that was laborious and equally rewarding after I made my first dish.

Seasoning of the Wok allowed for a smoky flavour  to infuse into the ingredients and the even heat distribution cooked everything to perfection.

I used Hoisin sauce which has a perfect sweet and sour taste for this recipe. In the absence of Hoisin sauce you can add Dark Soy Sauce and Oyster sauce.

Since you will be cooking on a high heat the best oil to use is Groundnut oil. I used Sesame oil which worked perfectly. Avoid using olive oil for this recipe.

To make this quick and tasty stir fry you will need the following ingredients 

METHOD 

1. Add your preferred oil to the Wok and heat it up for 1 minute on a high heat
2. Add your quartered Onions and stir fry for 40 seconds
3. Add your Tiger/King Prawns/ Shrimp, grated Ginger and Salt
4. Stir fry for 2 minutes and add your precooked Spring Beans
5. Add your Chilli flakes (you can use fresh chilli) and stir fry for 30 seconds 
6. Add your Garlic and Hoisin sauce
7. Stir fry for a minute 
8. Add your Sesame seeds and mix everything till it’s well combined.
9. Serve and enjoy with a glass of Watermelon Lemonade 

WATERMELONADE RECIPE 

PRAWN & SPRING BEANS STIR FRY VIDEO RECIPE 👇🏾

Watch how to prepare this amazing Prawns and Spring Beans stir fry below;

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OMEGA 3 RICH MACKEREL and FENNEL SALAD RECIPE

Are you looking for a quick healthy lunch? Why not try this grilled Mackerel and Fennel salad packed with natural flavours.

You can add Potatoes to the salad if you need to bulk it up. 

I used Houmous as a base for my salad dressing. Make your own Houmous by following the video link below;

INGREDIENTS

1 large Mackerel

1 large thinly sliced Fennel bulb

1 sliced large Onion

2 tablespoonful of Houmous

3 tablespoonfuls of Extra Virgin Olive oil

2 tablespoonful of Organic Cider Vinegar

1 tablespoonful of Chilli sauce

30g of sun dried Tomatoes

1 medium sized peeled Avocado chunks

30g of Basil leaves (Optional)

Salt and Pepper to taste

Method

Watch how to prepare this refreshing lactose free creamy and aromatic Mackerel salad below; 

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How about serving this with a glass of Lemonade?

LEMONADE RECIPE 

All photos, videos and recipes are by the owner of this blog. 

THE AMAZING BITTER KOLA TEA RECIPE - A WEST AFRICAN REMEDY

Bitter Kola has been enjoyed for centuries by our forefathers for treating liver disorders, coughs, colds to mention but a few. Adding Grains of Selim (Etso/ has been used to help with one respiratory system whilst the inclusion of Ginger also helps with your digestive system. 

Warning - Please note this concoction should not be taken if you suffer from high blood pressure. 

Most importantly seek medical advise before you try this recipe. 

INGREDIENTS 

1 crushed Bitter Kola

6 crushed Grains of Selim pods (Hwentia/Etso)

40g of Ginger

500ml of Water

METHOD 

Watch how to prepare this metabolic boosting tea which also helps with your respiratory and digestive system below;

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