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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TOM BROWN (ROASTED CORN PORRIDGE) RECIPE

'Tom Brown'  is the name of a popular porridge in Ghana. I've always wondered why this roasted corn porridge is known as 'Tom Brown '. I'm sure once this recipe goes out, someone might have an explanation or the history behind the name.

Ghanaian breakfasts are varied and surprisingly gluten free. Even though the recipe is easy to follow, one can end up with a lumpy porridge. 

The key to achieving is a silky smooth porridge is to stir constantly, especially at the initial stage of cooking. 

The roasted corn flour (the base for this  porridge) is made from harvested corn on the cob , that is dried, separated from the cob and roasted. 

The roasted corn is then milled into flour, which is then used for various recipes including 'Zowey' (a spicy peanut ball). 

The flour is mixed with water and cooked on a medium heat till you have a silky smooth double cream consistency. 

The porridge is traditionally served with sugar, milk and bread. 

The recipe here has my own nutty and spicy twist, the Ndudu twist. Enjoy 

Serves 4

Ingredients 

170g of roasted corn flour

600ml of water

3 tablespoonfuls of brown unrefined sugar 

Half a teaspoon of salt

1 tablespoon of ground Ginger 

A pinch of red chilli

1 tablespoon of smoothly ground peanut butter 

Method 

Video recipe

Add all the ingredients including the water to a saucepan. 

Using a wooden spatula mix everything together till completely mixed with no lumps. 

Tip;

The key to  a smooth porridge is to constantly stir the mixture, till you can feel  it thicken like a custard.

Place the saucepan on a medium heat and stir ) in the figure of eight)  for 7 minutes or until you have a slightly firm ,smooth, silky consistency. 

The recipe makes for a thicker porridge to accommodate the milk. Alternatively  use your preferred milk (Tiger nut or almond milk) or just add 150ml water instead for a single cream consistency. 

Take the saucepan off the heat and serve in a bowl or calabash. 

Add your milk and serve. 

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

CRISPY GRILLED CHICKEN WINGS WITH HEALTHY NATURAL FLAVOURS

Chicken Wings are my favourite particularly when it has a crispy skin and moist flesh. Enjoy this healthier version using all natural ingredients for flavour.
  

INGREDIENTS

1kg of Chicken Wings (£2 per pack from Marks and Spencer)

1 teaspoonful of Fennel seeds

1 teaspoonful of Chilli flakes or 4 chopped Green Chillies

Half a teaspoon of freshly milled Black Peppercorns

Salt to taste

SPICE BLEND

30g of fresh Ginger

1 medium sized Onion

2 cloves of Garlic

1 leveled tablespoon of Aniseed

20g of fresh Turmeric or 1 teaspoonful of Turmeric Powder

GARNISH

20g of chopped fresh Chillies

1 teaspoonful of Fennel seeds

30g of chopped Spring Onions

Watch how prepare this quick and equally healthy recipe below; 

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3 MUST HAVE GHANAIAN CHILLI SAUCES

The 3 main Chilli sauces consumed by most Ghanaian households are the Green Chilli sauce made from Pettie Belle Chillies locally known as KpaKposhito. 
'Shito' translated from the Ga language (spoken by most Ghanaians, particularly by the Ga tribe from Accra, the capital of Ghana) means 'Chilli'. 

In Ewe (language spoken by the Ewe tribe from the Volta region) Chilli is 'Atadi' and the Ashanti's also refer to it as 'Meko'. 

How do you describe 'Chilli' in your language? Please share by leaving comments below. 

 Red Chilli Sauce 
 A spicy Salsa  made from Red Chillies, Onions, Tomatoes and Salt which are grounded (using the Ghanaian earthern clay bowl with internal ridges, known as 'Asanka' and its accompanying wooden pestle) into a textured smooth consistency. 
The inclusion of Garlic and Ginger (apart from their great nutritional content) to the salsa has gently crept into the recipe and its a welcome distraction. 

For that smoky flavour, why not try to char grill your Tomatoes? 

GREEN CHILLI SAUCE
Using the aromatic Green chillies from Ghana (Kasoa Pepper or Kpakposhito)Onion, Garlic, Ginger and salt to taste(which are grounded into a textured consistency) this sauce is cooked to intensify it’s flavours. Most individuals do include Aroma or Shrimp stock to this sauce which is optional for that added flavour. My recipe excludes the aforementioned food enhancers but instead incorporates Green Peppers and Coconut oil for that added flavour. Most Green sauces loose their bright Green colour and instead have an Olive green colour when cooked. I microwave my sauce to ensure I retain the bright Green colour of the sauce.
  This particular sauce is enjoyed with Kenkey, boiled Yam, Banku, Akple etc 

A must try sauce

BLACK CHILLI SAUCE (SHITO)

The ultimate Chilli sauce is the slow cooked Black Chilli sauce popularly known as 'Shito' which is made with Chillies , Spices, Onions, Shrimp powder and Herring Powder. Each household has its own version hence the flavours can be varied. The sauce can have either a smooth or textured consistency depending on each individuals preference. 

I have a few friends who cannot enjoy a meal without incorporating any of the above sauces  to their dish. 

Find the step by step video guide on how to make these 3 incredible sauces below; 

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

GREEN BANANA FUFU RECIPE

‘The Banana has to be green and hard’ as I listened to the instructions from Tina. With raised brows I emphasised Tina’s statement, as we both burst into laughter. I was rather intrigued by Tina’s suggestion of Green Bananas, after following my ‘Fresh Fufu in a pot’ recipe. 

You can watch my informal conversation with Tina below on my YouTube channel, ‘Ndudu by Fafa’;

INGREDIENTS 

5 Green Bananas 

150ml of water

Salt to taste

METHOD 

Inspired by my fresh Fufu in a pot recipe, where you can enjoy the traditional Ghanaian Fufu recipe without the hassle of pounding is this Green Banana Fufu.

Watch how to prepare this creative Green Banana Fufu recipe on my YouTube channel, ‘Ndudu by Fafa’ below;

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

THE GHANAIAN SPICY PEANUT BALLS (ADAAKWA, DAKUWA, DONKWA, DZOWEY, DZOWOE)

Dzowoe, Dzowey, Zowey or Adaarkwa is a spicy and sweet snack made from Peanuts or Groundnuts. It’s a popular snack across Ghana, Togo, Nigeria and Benin.

Ewes

Ewes inhabit Southern Eastern part of Ghana, Southern Benin, South West of Nigeria  and Southern Togo currently. The  journey of Ewes to their current settlements is one that fills you intrigue and one that will make you appreciate their resilient nature. The Ewes are traced to the original settlement in the Oyo state of Western Nigeria and later to Notsie, Togo in the 17th century. Due to the harsh treatment of the Ewes, (with the help of the women weakening the walls , by the use of water) the Ewes were able to run free from their tyrant King Agorkoli. Due to this forced migration the Ewes settled across the coastal regions of Benin, Togo and the South East of Ghana.

When I decided to research the origins of Dzowoe, I was plied with conflicting and convincing stories and came to the conclusion of the Ewe Land been the originators of Dzowoe. I was particularly intrigued  but not surprised when I heard Nigeria had a similar snack called ‘Donkwa’ by the Hausas in the Northen part of Nigeria.

Last year, I asked where Zowey originated from and the varied responses, including a few coupled with stories, gave a resounding response to the Ewes and Hausa’s of Ghana. Some of the responses included

Yawa Tsagli had this to say;

‘So my dad has answered. He’s my historian when it comes to our tribe

Dzowoe is purely an Ewe diet. Dzowoe was one of the few preparations our ancestors prepared as one of the seasoned food for warriors in battles who would not have time to prepare food.

Mariam Bugri-Caren said;

Growing up in tamale we always called it Dakuwa pronounced as it’s spelt Da-ku-wa. I struggled to find it in Accra but it was a common snack in tamale alongside kuli-kuli (a deep fried rolled peanut butter ring or stick- very crispy and a bit spicy but yummy)

Francesca Bakare said;

It is hausa, I grew up in the north and we sometimes use tigernuts to make it as well. The Hausa groundnuts pyramids were a wonderful sight until a couple of decades past and they had a lot of recipes using g/nuts in them. I believe in West Africa anywhere you see dakuwa you will find it has a Hausa settlement or tribe. In west Africa there are more things that connects us than separate us.

Been schooled about the Ewe language by Torgbui Yegblemenawo Kumahor 1.

The Name! “Dzowoe”; Thats again “Dzowor”, meaning: fire powder = spicy powder, since its pasty rather than powdery, The “r” in wor has to be replaced by “e” for fine tuning. #Anlo finetuning strategies. Nevertheless, its culture, its African and it has crossed borders.

RESEARCH

However upon further research it turns out it’s also popular in Togo, Nigeria and Benin. It’s fair to then say ‘Zowey, Dzowoe, Dzowey, Adaakwa, Dakuwa, Donkwa etc is a West African snack first and foremost, which has been adopted by other cultures due to the migration.

Migration of tribes across the continent has influenced similar cooking methods, using of similar ingredients and the culture of most  tribes. I love to know the history of most of our dishes as it gives one an indepth knowledge into our heritage. If you know more about the history of this snack, please share by leaving comments below.

CONCLUSION

This recipe makes for a mildly spiced Dzowoe or Zowey. However you can increase the amount of spices to your preferred heat level. I’ve also reduced the amount of Sugar required but , yet again you can increase the quantity to your preference.

Zowey is a gluten free snack packed with Peanuts, spices and Sugar. It’s incredibly easy to make and must be avoided if  you’ve got nut allergies.

Ingredients

150g of Groundnut paste

150g of toasted corn flour (Tom Brown flour)

1 tablespoon of Cayenne pepper or 1 teaspoon of Chilli powder

1 tablespoonful of Ginger powder

Half a teaspoon of salt (optional)

Half a teaspoon of clove powder

1 tablespoonful of Sugar

METHOD

Watch the full video including the method to make this incredible snack. Don’t forget to subscribe and share. Find more inspiring recipes on my YouTube channel, ‘Ndudu by Fafa’.

THE GHANAIAN YAM PORRIDGE RECIPE, MPOTOMPOTO

Yam Porridge (MPOTO-MPOTO) or Yam Pottage is a tasty one pot dish (popular in both Ghana and Nigeria), made with either Yam, Cocoyam, Plantain, Hannah Sweet Potatoes or Japanese Sweet Potatoes. I have made different creative versions of this recipe, however I kept to the authentic recipe this time.

An authentic Yam Porridge recipe is smoky in flavour (derived from the inclusion of smoked Fish) and has a distinctive mustard colour due to the inclusion of Palm oil or Zomi.

Please ensure your Palm oil is sustainably produced and it is best to use  Zomi for this recipe.

Zomi is Palm oil infused with secret spices which adds a fragrant nutty taste to the dish.

Let’s start

INGREDIENTS

2 large smoked Fish

1 large Onion

5 Green chillies

400g of peeled and cubed Yam pieces

700ml of Water

Salt to taste

GARNISH

6 whole Green chillies

1 sliced Onion

Watch how I made this authentic recipe on my YouTube channel, ‘Ndudu by Fafa’ below,

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Please leave comments with your feedback below.

CHARRED PEPPERS & COCONUT INFUSED BEANS RECIPE

INGREDIENTS

250g of Black Eyed Beans soaked overnight

2 litres of Water

2 tablespoonful of cold pressed, extra virgin Coconut oil

1 sliced large Onion

1 tablespoonful of Tomato Puree

1 tablespoonful of a blend of Ginger, Onion and Cumin

350g of blended smoky Ghanaian Salsa. Watch how to create this smoky Salsa below;

SCENTED GARI

30g of fresh Basil

75g of Gari

1 tablespoonful of Coconut oil

20g of diced Onions

METHOD

Watch how to prepare this flavour packed Ghanaian inspired Vegetarian dish on my YouTube channel, 'Ndudu by Fafa',below; 

Find more creative Vegetarian recipes below; 

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

GHANAIAN GARDEN EGGS STEW RECIPE

Garden Eggs (Egg Plant or Aubergines) are rich in Pottasium Thiamin, Vitamin B1 and a good source of fiber to mention but a few. Garden Eggs do have a slight bitter taste and pairs well with boiled Yam, Plantain , Rice etc. It is a popular vegetable in West Africa including Ghana, Nigeria and at times are eaten raw. I try to use Garden Eggs as of the as I can and include it in most of my recipes, particularly when I prepare soup. This recipe is inspired by my Mum, using clear, unscented oil, Tomatoes, Fish and spices. You can be creative and use any Meat, Poultry or Seafood that you prefer, it's a must try.  

INGREDIENTS 

400g of Garden eggs

20ml of Rapeseed / Groundnut oil/ Sunflower oil

1 large sliced Onion 

30g of Tomato purée 

1 Habanero chilli 

1 stock cube

Blended 5 large Tomatoes

1 tablespoonful of a blend of Ginger, Onion, Garlic and Aniseed 

2 tinned Pink Salmon or any Fish of your choice 

2 chopped Green chillies

Salt to taste

METHOD 

Watch how to make this classic Ghanaian stew on my YouTube channel, ‘Ndudu by Fafa’ below;

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

THE GHANAIAN GREEN CHILLI SAUCE (PETTIE BELLE, KPAKPO SHITO)

'Shito' in the Ga language from the capital Accra, Ghana, West Africa means 'Chillies'. There are variations of the Chilli sauces in Ghana, ranging from the fresh type (which is more of a spicy, ground Salsa in an earthen clay bowl ) to the cooked variation which is the black Chilli sauce and Kpakpo Shito (The Green Chilli sauce). The sauces are usually enjoyed with Kenkey, Grills, Banku , Yam etc.

This recipe is for the famous Green Chilli sauce, known as 'Kpakpo shito'. It's known as 'Kpakpo shito' due to the type of Chillies used in preparing the sauce. Kpakpo shito are Pettie Belle Chillies, which have a unique spicy and fragrant taste. You can use other Green Chillies for this recipe particularly Jalapenos, however it's best to get the Pettie Belle Chillies for this recipe. 

I've included Green peppers in this recipe to help reduce the spiciness of the sauce, however this can be omitted completely or replaced with Green Tomatoes. 

The sauce has been microwaved for 20 minutes, to allow the sauce to maintain it's fresh Green colour. 

Most people will include Stock cube to the sauce, however I've omitted that. You can use powdered Shrimp instead. This recipe is an inspiring one, hence you have the flexibility of been creative. 

Ingredients

50g of  Pettie Belle Chillies

1 large Onion

1 clove of Garlic

10g of fresh Ginger

30g of Green Peppers

Half a teaspoon of Salt

20g of Coconut oil

Method

Watch how to make this sauce below on my YouTube channel, 'Ndudu by Fafa'. 

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BABA GHANOUSH (SMOKY AUBERGINE DIP) RECIPE

Baba Ghanoush, is a smoky dip made from Aubergine that's char grilled and enjoyed in the Eastern Mediterranean.

Baba Ghanoush, (a Levantine dish) is one of my favourite dips. Smear some of this dip into your bread when making a sandwich, instead of using butter. You'll thank me later.

This is the perfect recipe, which has the right balance of nuttiness and smokiness. The inclusion of Lemon juice, gives the dip a refreshing taste.

This dip is similar to the Ghanaian Abom using Garden Eggs.

Ingredients

3 cloves of Garlic

2 Tablespoonful of Tahini paste or 50g of toasted Sesame seeds

1 teaspoon of natural Yoghurt

Juice of half a Lemon or Lime

A pinch of Cayenne Pepper

10g of chopped fresh Mint or Coriander

Half a teaspoon of Salt

Method

Watch how to make this delicious vegetarian dip below; 

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PERFECT T BONE STEAK INFUSED WITH SUYA

Over the years I have learnt it is important for your guest to enjoy Steak the way they want it. It is a personal choice and I frown upon imposing how one is supposed to enjoy their steak. 

This recipe displays the meat at a Medium, Medium rare and Rare state.

If you wish to cook your meat for longer, you can for an extra 4 minutes to guarantee you a moist meat.

Leave a comment below on how you like your meat? 

INGREDIENTS:

1Kg T-Bone steak/ Siloin/ Filet Mignon/ Rib-eye 

2 tablespoonfuls of Suya spice (See recipe below)

1 teaspoonful of Chipotle chilli (Optional)

1 teaspoon of Avocado oil

Half a teaspoon of Salt to taste

HOW TO MAKE YOUR OWN SUYA SPICE MIX

Method

Watch how to cook your perfect Steak below; 

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GHANAIAN CHILLI BEEF and EGG FRIED RICE RECIPE

What do you mean by the ‘ Ghanaian fried Rice recipe’? With a cheeky grin, I described the recipe was inspired by the Ghanaian boarding school experience.

 One had to enjoy their black chilli sauce (Shito) with most things including boiled rice (after sneaking it out of the dinning room to our various dormitories). 

I particularly enjoyed mixing my Rice with Sardines, the Black Chilli sauce and wish I could add some sliced Onions. 

As I looked into my fridge for something quick for lunch, I decided to create this recipe. Funny how ones experience shapes their decisions for the future. I decided to also film the recipe with the limited time I had, before I went to work.

Watch how to prepare the perfect Coconut rice below, which works perfectly with this recipe.

The best tasting Black Chilli sauce (Shito) recipe is available on my YouTube channel, ‘Ndudu by Fafa’.

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I decided to use cured Beef for this recipe, since it’s what I had available. The Beef was cured only for 12 hours, hence wasn’t as salty. Please avoid adding Salt if you’re using cured Beef. You can use any Meat, poultry, Fish or Seafood for this recipe. Be creative!

INGREDIENTS

1 teaspoonfull of Coconut oil

250g of boiled Rice

2 tablespoonful of Black Chilli sauce (Shito)

180g of thinly sliced Sirloin steak

1 deseeded and diced Green Pepper

2 Eggs

Watch how to make this easy to follow recipe on my YouTube channel below;

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