PROPER WAAKYE STEW RECIPE - that distinctive Zongo style stew

Reminiscing about the amazing GHANA street food flavours inspired this slow cooked well spiced and flavour packed stew that’s usually served with Waakye.

Waakye is a popular Ghanaian street food dish made from Beans, Rice and Sorghum leaves which is packed with great antioxidants.

I always marvel at the creation of these incredible sauces and flavours by the respective Chefs. No stew is ever the same as each vendor has their own unique flavours. The Hausa tribe of GHANA are known for their slow cooked, well spiced flavour packed stew and I’m paying homage to them with this Fish stew. You can use any Meat of your choice for this recipe.

Please note I do not use stock cubes for my recipes, however you’re free to do so. 

Inspired by the flavours of thy Zongo (various suburbs of Ghana) stew , I present a proper Waakye stew using Ghee.

You can use any oil that you have available, particularly one that you have already used to fry the fish.

INGREDIENTS 

2 heaped tablespoonfuls of Organic Ghee (clarified Butter). You can use Groundnut oil instead.

4 large peeled and sliced Onions

1 teaspoonful of organic dried Rosemary

1 teaspoonful of a nutmeg based mixed spice

2 tablespoonfuls of Tomato purée or paste

1 teaspoonful of a clove based mixed spice

Half a teaspoon of milled white peppercorns 

1-2 Bayleaves

1kg of blended Tomato 

4-6 boiled Eggs

Salt to taste

METHOD 

Watch how to prepare this flavour packed all natural Fish stew below;

RECIPES TO TRY

How about this grilled Fish stew version?

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

THE CARROT GREEN PALAVA SAUCE OR EGUSI SOUP RECIPE

Carrot Greens (the leaves on the taproot of Carrots) are nutritious and can be used for various recipes including this West African classic Spinach Stew mixed with Melon seeds.

Carrot leaves are rich in Potassium, folate, Iron to mention but a few (full benefits in recipe video).

The taste can be compared to fresh Parsley and it’s imperative you use the Organic Carrot leaves. To make this recipe you’ll need the following ingredients;

INGREDIENTS 

350g of Carrot Greens / Kale / Spinach 

20ml of Zomi or Palm oil

3 large peeled and sliced Onions

1 diced large Tomato

200g of ground Melon seeds (Egusi)

150ml of water

1kg of smoked Basa fish / Cod / Hake/ Mackerel 

Salt to taste

SPICE BLEND

30g of Ginger

1 large Onion

3 cloves of Ginger

1 tablespoonful of Aniseed 

1 Habanero Chilli 

METHOD 

Watch how to prepare this healthy West African Carrot Green stew below;

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TO SERVE

How about a glass of the classic Ghanaian Hibiscus drink, ‘Sobolo’?

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SOBOLO or ZOBO RECIPE- HOW TO CREATE DIFFERENT FLAVOURS

Description

‘Sobolo’ (a spice Hibiscus drink) affectionately referred to by most Ghanaians, is also known as Roselle juice, Bissap, Wonjo, Dabileni, Tsobo, Zobo in Nigeria, Sorrel in the Caribbean, Agua de Jamaica in Mexico.

Sobolo is made out of Hibiscus flowers a variety of the Roselle plant.

Recipe for Sobolo varies from country to tribes and individual preferences, hence one can be creative in its preparation. The Hibiscus flower has a tart cranberry like flavour and can be enjoyed both hot and cold.

INGREDIENTS 

HIBISCUS TEA

30g of Hibiscus leaves

20g of Orange peel

30g of Prekese (Tetrapleura Tetraptera)

5 pods of Grains of Selim (Etso/Hwentia)

3-4 dried Red Chillies (optional). Can be substituted with Ginger instead 

2 stalks of Lavender flowers (optional)

500ml of Water

Use Honey or your preferred sweetener to your personal sweetness level.

SPICY ORANGE SOBOLO

150g of Hibiscus flowers 

1kg of Pineapple skins

2 litres of Water

3 African Nutmeg (substitute with All Spice)

10 Grains of Selim stalks (Hwentia/Etso)

1 levelled tablespoonful of Cloves

50g of chopped fresh Ginger 

10 dried Red Chillies (reduce their amount to suit your palette)

1 tablespoonful of Alligator/ Guinea peppers (optional)

Orange and Pineapple syrup (yet again you can use any sweetener for this recipe)

1 teaspoonful of Salt 

AROMATIC SOBOLO RECIPE 

1kg of Pineapple skins

2 litres of Water

3 African Nutmeg (substitute with All Spice)

10 Grains of Selim stalks (Hwentia/Etso)

1 levelled tablespoonful of Cloves

50g of chopped fresh Ginger 

10 dried Red Chillies (reduce their amount to suit your palette)

3-4 Lemongrass stalks

1 tablespoonful of Vanilla Bean Extract

1 Cinnamon stalk

50g of Palm Sugar (Jaggery. You can use any sweetener to your personal preference.

1 teaspoonful of Salt

120g of Hibiscus flowers 

TO SERVE 

500g of Ice Cubes

Mint leaves 

Lavender flowers 

Orange peels 

METHOD 

Watch the amazing and different ways to add flavours to your Hibiscus/Sobolo/Zobo drink below; 

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THE PERFECT ROAST CHICKEN RECIPE

In the 3rd episode of my Perfect Chicken recipes series, I share my hacks on how I achieve a moist and perfectly roasted Chicken. 

The first episode covered 'Washing your Chicken'; ‘How to Brine your Chicken’ for more flavour was covered in the second episode. Video links have left below for your convenience.

INGREDIENTS 

1.2kg of a whole Organic or Free Range Chicken

1 litre of lukewarm water

5-10 Organic Carrots (keep the leaves as they can be used for various recipes - coming soon)

2-3 tablespoonful of Honey

1 tablespoonful of whole AllSpice

1 teaspoonful of freshly milled Black Peppercorns 

4 Bay leaves 

30g of Tarragon (you can substitute it with a tablespoonful of Aniseed or 1 teaspoonful of Caraway seeds)

2 Sprigs of Lavender flowers (optional)

20 unpeeled Garlic Cloves

4 tablespoonful of Olive oil

30g of Butter

250ml of White Wine / Prosecco / Palm Wine

500ml of Chicken stock (I omitted this as I roasted my Chicken in a ClayPot, which traps in all the juices of the Chicken)

5 large peeled whole Shallots( in the absence of Shallots you can increase the amount of normal Onions you use)

2 large peeled whole Onions 

HOW TO CLEAN YOUR CHICKEN

SPICES & HERBS FOR THE BRINE

1 Habanero Chilli 

1 tablespoonful of whole AllSpice

1 tablespoonful of whole Black Peppercorns 

4 Bay leaves 

30g of Tarragon (you can substitute it with a tablespoonful of Aniseed or 1 teaspoonful of Caraway seeds)

HOW MAKE YOUR CHICKEN BRINE

NOTES

• Use the herbs and spices in the Brine when roasting your Chicken
• Cook the Chicken for 20 minutes (breast side up), then turn it over and roast for a further 30 minutes). 
• Your cooking time depends on the weight of your Chicken
• Use a thermometer to check the temperature of thickest part of the Chicken. Its should read a minimum of 75*c
• Serve your Chicken with any vegetables of your choosing
• Please don't forget to like the video and leave your comments below. 

METHOD

Watch how to prepare the perfectly moist Chicken below; 

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

CHICKEN BRINE RECIPE

‘Brining’ is a process of tenderising and adding flavours to your Meat, Poultry, Fish and Seafood.

This recipe centres on Chicken as a main ingredient.

I’m currently writing a piece about ‘Why you shouldn’t and How to wash your Chicken’. A culturally sensitive piece that requires an in-depth view.

I have shared an overview of this in the video below;

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In the second episode of my ‘Chicken series’, I talk about Brining of your Chicken where you’ll need the following ingredients;

1.2kg of a whole Organic or Free Range Chicken

1 litre of lukewarm water

1 Habanero Chilli 

1 tablespoonful of whole AllSpice

1 tablespoonful of whole Black Peppercorns 

4 Bay leaves 

200g of Kosher Salt

200g of Sugar

30g of Tarragon (you can substitute it with a tablespoonful of Aniseed or 1 teaspoonful of Caraway seeds)

The above ingredients were carefully selected to represent both the African and Caribbean heritage with a touch of a ‘diasporan’ diversity.

METHOD 

Watch how to prepare this African and Caribbean inspired Chicken Brine below;

How about lessons on how to use spices? Full recipe link below 👇🏾

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

GLUTEN FREE PEANUT PORRIDGE RECIPE

During a conversation with a sister friend of mine, she indicated she’d just made a bowl of Peanut Butter porridge. She enthused about how delicious it was and her favourite ‘go to’,  Autumn porridge.

Interestingly enough, most of my recipe creations rely heavily on these type of conversations as I pick up on the warm, fuzzy feeling some dishes emanates.

TOM BROWN RECIPE 

Secondly Tom Brown (a Ghanaian Roasted Corn porridge) happens to be a favourite of another great friend of mine. In paying homage to great friends I decided to combine their two favourite dishes together for this recipe.

I have used Peanut flour for this recipe as it has less fat content , however you can use fresh Peanuts or Peanut butter  instead.

The Jamaican Peanut Porridge uses fresh Peanuts for this recipe.

HEALTH BENEFITS 

Peanut flour contains 40-50% of protein as most of its fat is extracted.

Peanut flour contains;

Folate, which helps convert carbohydrates into energy, produce both red and white blood cells, DNA and RNA. It’s also known as Vitamin B-9 and perfect for pregnant women.

Zinc promotes a healthy immune system, reduces the duration and severity of Colds and helps reduce diarrhoea 

Potassium & Magnesium which helps maintain normal blood pressure 

Fiber which helps prevent constipation, a healthy weight and lowering your risk of diabetes 

Phosphorus helps filter waste and repairs tissues and cells in your body. It’s also keeps your bones strong and healthy.

Please note high or low levels of Phosphorus in your body can cause medical complications 

Niacin - A Vitamin prescribed for its heart protecting qualities 

Peanut flour contains Arginine which helps open up blood vessels to improve blood flow

The above reasons influenced my choice of using Peanut flour for this recipe.

INGREDIENTS 

150g of Roasted Corn flour

150g of Peanut flour or 2 tablespoonfuls of Peanut Butter 

350ml of Water

Quarter of a teaspoon of Cinnamon powder or 1 Cinnamon stalk

A pinch of freshly grated Nutmeg

100ml of Coconut milk or your preferred milk

Salt and Sugar to taste

METHOD 

Watch how to prepare this healthy and filling Peanut porridge below;

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RECIPES TO TRY

GRILLED FIG RECIPE

A visit to my local grocer yielded amazing results as I bought Black Grapes, Heirloom Tomatoes, Watermelon, Yam, Plantain, Mushrooms, Padron Peppers and of course a box of Figs.

The Grocer echoed Figs were in season and I had to try a box (which he sold for £3.00).

BENEFITS 

*Great antioxidant 

*High in soluble fibre which keeps you fuller for longer

* Natural laxative 

*Rich in Potassium which lowers blood pressure 

*Contains prebiotics which promotes good bacteria in the gut

*Good source of calcium 

INGREDIENTS 

6 quartered whole Figs

6 slices of Salami/ Prosciutto 

6 diced Mozzarella / Goats cheese

2 tablespoonfuls of Honey

A pinch of Lavender flowers (optional)

A pinch of Aniseed 

Mint flowers (optional)

2 tablespoonfuls of Garlic infused Olive oil

Salt and Pepper to taste

METHOD 

Watch how to prepare this quick and equally tasty Grilled Fig recipe below;

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RECIPES TO TRY👇🏾

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

How to fry the perfect Fish

INGREDIENTS 

2kg of your preferred Fish. (I used SeaBass and SeaBream for this recipe). Try Red Snapper, Tilapia, COD etc

4 tablespoonfuls of Corn starch

1 tablespoonful of dried Organic Rosemary

Salt to taste

METHOD;

1. Get your fishmonger to gut and descale your fish
2. Once home take the fins off using a serrated pair of Scissors 
3. Use a serrated knife (preferably a steak knife) to check all the scales are indeed off the fish
4. Wash the fish in cold water and use a strainer to grab any fish scales, fins and discard
5. Place the fish on a rack and add salt to taste
6. Leave the fish to air dry (covering it with a Kitchen paper towel) for 15 minutes 
7. Depending on the size of the fish, cut it into 3-4 equal parts
8. Transfer the fish into a bowl and add your dried Rosemary
9. Add your Corn starch and mix everything together till it’s well combined
10. Place a non stick Wok or Saucepan with your preferred oil on a high heat
11. Use a wooden skewer to check if your oil is hot enough. Once you see rapid bubbles escaping the skewer (when dipped into the oil), then your oil is ready
12. Using a tong gently add the fish and allow it to fry for 10 seconds before submerging it into the oil
13. Fry the fish for 4 minutes on both sides till it’s crispy
14. Remove the fish and place it in a colander over a bowl, as this will get rid of any excess oil. You can also use a Kitchen paper towel (which is likely to stick to the fish).

Now watch how to prepare, spice and fry your fish below;

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GRILLED FISH STEW RECIPE

Inspired by the Adabraka Kenkey House Fish stew which had chunks of sliced Onions included, is this grilled Fish stew version.

Instead of Tilapia fish, you can use Red Snapper, SeaBream, Hake, SeaBass, Mackerel etc.

There are other incredible Fish stews I’ve made over the years, hence you’re spoilt for choice.

INGREDIENTS 

2 tablespoonfuls of Coconut oil

4 large sliced Onions 

1 sliced Celery stalk

2 tablespoonfuls of Tomato purée 

1 tablespoonful of Cayenne Pepper

450g of Tomato Passata/ Sauce

2 Bayleaves 

1 teaspoonful of Mixed Spice with a nutmeg base

2 fresh Rosemary stalks (optional)

10 Basil leaves

Salt to taste

GRILLED TILAPIA

1 teaspoonful of Chilli powder

1 teaspoonful of smoked Paprika 

2 tablespoonfuls of Coconut oil

1 teaspoonful of dried Rosemary 

SPICE MIX

40g of Ginger

1 large Onion

1 tablespoonful of Aniseed 

4 cloves of Garlic

2 tablespoonfuls of Coconut oil

Salt to taste

METHOD 

Watch how to prepare this amazing healthier Fish stew below;

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

GOAT SAAG (SPINACH) STEW RECIPE

Inspired by the Indian dish Saag (Spinach) where one can either use Beef, Lamb, Chicken and or Paneer (a Vegetarian Indian Cheese; this recipe used Goat meat and Paneer in making a Goat Saag recipe. 

You can replace the Paneer cheese with the Ghanaian cheese known as Wagashi.

The video recipe delves into the benefits of  Carom seeds and how to use Shea Butter for cooking.

I served this healthy Spinach and Goat stew with Waakye (the Ghanaian Rice and Beans dish).

WAAKYE RECIPE 👇🏾

INGREDIENTS 

1kg of Goat Meat

1 tablespoonful of Garam Masala spice mix

4 pods of Cardamom 

5 chopped Green Chillies

1 teaspoonful of ground Cumin

4 tablespoonfuls of your preferred oil (I used Shea Butter for this recipe)

1 teaspoonful of freshly milled Black Peppercorns 

1 large sliced Onion

250g of Paneer Cheese or Wagashi(the Ghanaian Cheese)

400g of blended Spinach

SPICE MIX

30g of Ginger

1 teaspoonful of Ajwain/Carom seeds

3 Cloves of Garlic

1 large Onion

METHOD 

Watch how to prepare this healthy Spinach dish below;

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To serve

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HOW TO STIR FRY OKRA PERFECTLY and HEALTHY BENEFITS

Okra, which biologically is a fruit contains protein, Vitamins C, A, K, B6, Mangnesium etc is used as one would use vegetables  in most African and South Asian countries. 

In the Ewe tribe from Ghana, Okra soup is a traditional dish made with either Fish, Chicken, Meat, SeaFood or Vegetables.

The soup can be made with or without oil and it’s a favourite amongst most Ghanaians and Nigerians.

Over the years the consumption of Okra has increased which means it’s readily available in most grocery shops and supermarkets across the UK. 

The benefits of including Okra in your daily diet includes;

1. Weight loss - Okra promotes weight loss due to its high fibre content which keeps you fuller for longer; it also helps lower your sugar and cholesterol levels.
2. Fibre - Okra’s fibre and mucilaginous structure helps relieves constipation and stomach illnesses such as Irritable Bowel Syndrome (IBS) and indigestion 
3. Blood pressure- Okra is rich in Magnesium which helps regulates your blood pressure levels. A perfect reason to enjoy it daily.
4. Okra is rich in the protein Lectin (which fights against breast cancer) and Folate which prevents the risks of most cancers.
5. Okra is packed with antioxidants which means it removes toxins from your bodies, aids in reversing skin damage, slows down the ageing process and promotes a youthful skin

With these amazing benefits of Okra it’s fair to say it’s a power house ingredient that needs to be enjoyed daily.

OKRA SOUP RECIPE 👇🏾

INGREDIENTS 

450g of chopped Okra

2 large Shallots or any Onion of your choice 

4 finely diced fresh chillies

6 cloves of finely chopped Garlic

1 teaspoonful of grated Ginger

2 tablespoonfuls of your preferred oil 

2 tablespoonfuls of Dark Soy Sauce (optional). You can replace the dark soy sauce with Dawadawa (fermented locust beans) or Fish sauce

Salt to taste

METHOD 

Watch how to prepare this healthy Okra recipe below;

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