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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THE IMMUNE BOOSTING MEDICINAL SOUP RECIPE FROM WEST AFRICA

Inspired by the Nigerian Pepper soup recipe is this immune boosting, medicinal soup to help you combat any flu symptoms. Aptly named ‘Pepper soup’, it is a spicy soup that guarantees one a sweat you after enjoying a bowl. 

You can reduce the amount of chilli to your personal preference. 

Traditionally the Pepper soup spice mix is made using a blend of Grains of Selim, Alligator peppers and African Nutmeg, which are readily available in most African grocers.

For this recipe I’ve included Ginger, Garlic and Prekese (Tetrapleura

Description

tetraptera) as they contain great anti oxidants.

DISCLAIMER:

Even though the ingredients used are all natural products please seek medical advice if you currently taking medications for a pre existing condition. 

INGREDIENTS 

10 African nutmeg pods

10 Grains of Selim (Etso/Hwentia) with seeds removed

1 tablespoonful of Alligator pepper 

1.5kg of Goat meat/Lamb/Pork/Beef/Fish/Chicken

2 litres of Water 

3 tablespoonfuls of powdered dried Herrings or Crayfish

1 large Onion

50g of Ginger

6 cloves of Garlic 

1 Habanero chilli

1 tablespoon of Red Chilli powder

250g of Shitaake Mushrooms or any Mushroom of your choosing 

10 large Basil leaves (Scent leaves)

Salt to taste

METHOD 

Watch how to prepare this amazing soup below;

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CHICKEN GIZZARD STIR FRY RECIPE

Imagine bitting into a crunchy, moist and spicy Chicken Gizzard and the flavour changing by biting into Garden Eggs and Onions at the same time. This is food mouth heaven! Enjoy this cost effective recipe folks 😘

INGREDIENTS 

500g of Chicken Gizzard

3 Bay leaves

1 Habanero Chilli

3 stalks of fresh Rosemary or teaspoonful of dried Rosemary 

2 cloves of Garlic

3 Thyme stalks

200ml of your preferred oil for frying. Use 4 tablespoonful of the seasoned oil for the stir fry.

1 large sliced Onion

5 large diced Garden Eggs or 1 large Aubergine 

Salt to taste

4 tablespoons of the Ndudu Chilli sauce (Recipe below)

SPICE BLEND

30g of Ginger

1 levelled tablespoon of Aniseed

1 large Onion

3 cloves of Garlic

METHOD

Watch how to prepare this cost effective and equally delicious recipe below;

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

MASA - THE AFRICAN GLUTEN FREE CRUMPET RECIPE

Masa is an African crumpet originating from the Hausa tribe. Masa is made from Rice, which is fermented and fried.

This recipe is perfect for your Hors d’oeuvre or Canapés 

Are you looking for a Gluten Free snack that can be enjoyed with a sprinkle of Sugar or Honey or in a savoury way? 

Then grab the following ingredients and prepare this incredible recipe.

I enjoyed my Masa with Chicken Curry and it was an amazing combination of flavours.

INGREDIENTS

150g of uncooked rice soaked overnight or 150g of rice flour.

120g of cooked rice 

1 tablespoon of Sugar

7g of instant dry yeast

Half a teaspoon of salt

100ml of water

Half a teaspoon of bicarbonate soda (optional).

METHOD 

Watch how to prepare this amazing gluten free recipe below;

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OTHER MASA RECIPES

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THE TASTIEST RED RICE RECIPE

Enjoy this budget sensitive and equally delicious Red Rice recipe mixed with Sardines tonight. A must try recipe!

INGREDIENTS

4 tins of Sardines

2 tablespoonful of Tomato paste

1 tinned chopped Tomatoes

1 teaspoonful of Capers, Lemon or Lime juice

2 Bay leaves

1 teaspoonful of dried / fresh Rosemary (optional)

A pinch of grated Nutmeg

2 large peeled and sliced Onions

3 - 4 Kasoa pepper/ Kpakposhito (Pettie Belle chillies) or any Green Chillies

300g of washed Basmati or Jasmine Rice

250ml of water

Salt to taste

How about this amazing Jollof Rice recipe?

Spice Blend Ingredients

Ginger

Garlic

Aniseed

Onion blend

METHOD 

Watch how to prepare this budget sensitive and equally tasty Red Rice recipe below;

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THE MOST AMAZING CHILLI SAUCE AND MARINADE RECIPE

Introducing a series of budget sensitive recipes starting with this must try Chilli sauce which doubles up as a marinade. It’s imperative to try this recipe as subsequent recipes will refer to this sauce as a base. You can incorporate any spices to the base of the sauce for a different flavour. 

TIP

Best kept in an airtight container and refrigerated for not more than 14 days.

INGREDIENTS

2-3 large Ramiro Red Peppers (Any Red Peppers)

6 large mild Red chilies (Optional)

50g of fresh Ginger

4 Habanero Chillies or African Birds Eye Chillies  (The quantity of chillies used should be to your personal preference)

3 large cloves of Garlic

I large Onion

1 tablespoonful of Aniseed

1 tablespoonful of Chilli flakes

1 tablespoonful of Chipotle chilli flake (optional)

1 Cinnamon stick

3 Bay Leaves

4 pods of Grains of Selim (Hwentia)

3 tablespoonful of White Wine Vinegar

1 tablespoonful of dark Brown or Brown sugar

70g of cold pressed Organic Virgin Coconut oil

Salt to taste

SECOND SAUCE

1 tablespoonful of Caraway seeds

SHITO

Have you tried the ever popular Black Ghanaian chilli sauce known as ‘Shito’? Click recipe video below👇🏾

METHOD

Watch how to prepare this incredible sauce that doubles up as a marinade below;

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THE SMOKY GUINEA FOWL & SPINACH SOUP

On a rainy and cold Saturday morning in London, as I watched droplets of rain splash to the ground, the idea of cuddling up with a steaming bowl soup filled me with warmth particularly as I had smoked Guinea fowl in the freezer thanks to Mum and a dear friend of mine, Tina.

As I ‘patiently’ waited for the Guinea fowl to defrost I decided to write my thoughts around creating this recipe. 

During my childhood when a spent hen was killed and dressed the meat will include some eggs (specifically the yolk) which will be carefully preserved and added to the soup at a later stage. The flavour of the fresh free range and organic hen meat in the light, spicy tomato soup was incredible. 

Filled with nostalgia I decided to prepare this smoky Spinach soup with the Guinea fowl and by introducing an Umami flavour in the form of Koobi (salted & dried Tilapia) to the soup.

Traditionally the Ghanaian Spinach soup has a strong ‘gamey’ and umami flavour thanks to the inclusion of snails, mushrooms, smoked Fish and at times ‘bush meat’.

Inspired by the delicate flavour of a spent Hen and the strong ‘gamey’ flavour of a traditional Spinach soup I created this recipe. A smokey, light, somewhat ‘gamey’ Spinach soup that will please any palette.

INGREDIENTS 

1.5kg of smoked Guinea fowl/ Chicken or Turkey

20ml of Koobi stock or 20g of salted Fish

1.5 litres of water 

1 large Onion

1 Habanero chilli or 10 Kasoa peppers 

3 teaspoonfuls of Ginger and Garlic blend

Salt to taste

Chopped red mild chillies to garnish 

KOOBI STOCK 

METHOD 

Watch how to prepare this incredible healthy soup below;

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PINEAPPLE and GINGER STIR FRY RECIPE

Imagine the flavours of Pina Colada and Mojito (obviously without the alcohol) in your Vegetarian fried rice recipe. Now try this recipe 😘

INGREDIENTS 

300g of Fennel Rice

250g of cubed Pineapple 

2 diced Green Pepper

30g of chopped fresh Mint

Zest of 1 lime

1 tablespoonful of Coconut oil

 2 medium sized diced Carrots

1 diced Celery stick 

30g of chopped Spring Onions

METHOD 

Watch how to prepare this naturally flavour packed fried Rice recipe below;

MORE FRIED RECIPES 

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THE AMAZING WEST AFRICAN PUDDING RECIPE - GLUTEN FREE

During one of our conversations about life, Mum revealed her favourite childhood pudding that her Dad (Grandpa) made for the family particularly after they returned from the farm. 

I was intrigued because that was the first time of hearing of it and moreover from her description it meant I had to taste this.

I quickly got the 3 main ingredients required for the recipe and made it on a day that Mum and I were hosting family members from Togo.

The stories and fondness associated with this pudding meant I had to share this recipe. 

A must try recipe! It’s now my favourite pudding and guess what I made another version coming up next.

Don’t forget to subscribe to my YouTube channel folks for more creative recipes.

INGREDIENTS 

200g of raw Peanuts soaked for a minimum of 2 hrs

300g of fresh Corn kernels 

1 litre of water 

1 large ripened Papaya or PawPaw

METHOD 

Watch how to prepare this amazing healthy pudding recipe that can be enjoyed hot or cold below;

Don’t forget to subscribe, try the recipe and share.

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

THE AMAZING SUYA BEANS RECIPE YOU MUST TRY

Just imagine the nutty and buttery texture of beans, mixed with that Umami flavoured salted beef, the fishy taste of Tuna with the hint of heat from the Cayenne pepper and that smoky nutty taste of your preferred charcoal grilled Suya all in a pot. Now imagine savouring all these flavours in this incredible beans stew recipe which pairs well with that caramelised sweet taste of fried ripened Plantain. Gosh! 

INGREDIENTS 

250g of Cannellini beans or Black eyed beans soaked at least for an hour

1.5 litres of water 

3 Bay leaves 

4 stalks of Grains of Selim (Hwentia)

3 dried red chillies 

6 tablespoonfuls of your preferred oil

1 large sliced Onions

1 diced salted beef

4 green chillies

2 tablespoonfuls of Tomato purée 

1 tablespoonful of Cayenne pepper 

200g of Passata or blended Tomatoes 

1 tinned Tuna

250g of Goat/Lamb/Beef char grilled Suya 

30g of chopped Spring Onions or Onion flowers

Salt to taste

SPICE BLEND

30g of Ginger

1 clove of Garlic

1 large Onion 

1 teaspoonful of Aniseed 

40g of dried Shrimp

Watch how to prepare this flavour packed stew below;

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GLUTEN FREE YAM SHORTCRUST PASTRY RECIPE

How many recipes can I create using Yam? Let’s start with this gluten free shortcrust pastry.

INGREDIENTS 

300g of boiled Yam

1 tablespoonful of butter 

1 large Egg

150g of Corn starch 

20ml of Full fat milk 

Salt to taste 

METHOD 

Watch how to prepare this incredible gluten free shortcrust recipe below 

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

STUFFED YAM RINGS RECIPE (THE AMAZING THINGS YOU CAN CREATE WITH YAM)

In the second episode of ‘The many ways to enjoy Yam’ I present this creative way of enjoying Yam and Eggs.

A perfect addition to your canapés or picnic baskets. Serve with your favourite stew, chilli sauce or protein 

To start you will need;

INGREDIENTS 

Serves 2

6 thin disc shaped sliced Yam pieces 

1 large Egg

20g of finely diced Peppers 

4 finely diced Green Chillies

1 small finely diced Onions

1 teaspoonful of Corn starch/flour

Salt to taste 

METHOD 

Watch how to create this incredible recipe below;

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

STUFFED YAM RECIPE (BEST WAY TO USE YOUR LEFTOVER YAM)

Imagine bitting into a crunchy and fluffy Yam cake stuffed with gooey Mozzarella.

 What is ‘Yam’ , you might ask?

'Yam', is a tuberous root vegetable, which is synonymous but not exclusive to Africa. There are over 600 varieties, of which 95% are cultivated in Africa. 

In parts of America and Canada 'sweet potatoes' are referred to as 'Yams' , however that's not the case , as the similarity ends with both been a tuberous root vegetable and cooked the same way; they differ in taste and texture.

INGREDIENTS

200g of boiled Yam (best to use your left over Yam)

30g of melted butter

150g of sliced Mozzarella

A pinch of freshly grated Nutmeg

1 teaspoonful of Corn starch or flour 

TO SERVE 

Be adventurous and serve this with your favourite stew including the popular Egg stew below;

METHOD

Watch how to create this amazing Yam recipe stuffed with Mozzarella below;

Don’t forget to try the recipe, leave comments with your feedback and share. All photos, videos and recipes are by the owner of this blog.

MUMS AUTHENTIC EGG STEW RECIPE

In the second episode of ‘Cooking with Mum’, Mum shares her classic Egg stew recipe which was a firm favourite every Friday for dinner during my childhood.

The stew was usually served with thinly sliced Yam pieces but can also be served with Rice, Plantain, Kenkey, Banku etc.

INGREDIENTS;

3 large blended Tomatoes

3 large sliced Onions

10 Kasoa Pepper (reduce / increase the amount to your personal preference)

3 tablespoonful of Coconut oil or your preferred oil

6 large Free range / Organic Eggs

1 diced Green Pepper

SPICE BLEND;

30g of fresh Ginger

1 medium sized Onion

1 teaspoonful of Aniseed

30g of dry smoked Shrimps

3 Green Chillies / Kasoa Pepper

METHOD;

Watch how to prepare this authentic Ghanaian Egg stew recipe kind courtesy of my Mum below;

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

THE AUTHENTIC TATALE RECIPE YOU NEED TO TRY

INGREDIENTS 

2 over ripened Plantain 

1 teaspoonful of Corn starch (optional)

1 finely diced small Onion

1 finely diced Green chilli 

Salt to taste

2 tablespoonfuls of Zomi. In the absence of the tastiest Zomi infuse the following spices into your Palm oil

3-4 Grains of Selim (Hwentia)

3 African Nutmegs

3 cloves

2 Kasoa Pepper

METHOD 

Watch how to prepare this incredible Vegetarian West African Pancake (GlutenFree) below;

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

THE UNBELIEVABLY TASTY LAMB SHANK STEW RECIPE

In the second episode of the 3 part series of ‘How to create new flavours’, I have incorporated my perfectly spiced and infused aromatic Lamb shanks in this stew.

Personally this Lamb shank stew is the most challenging and equally fulfilling recipe I’ve created from scratch.

The first of its kind where I have balanced both a sour , aromatic and smoky flavour together. The challenge is in using the right ingredients for their natural flavours and quantity to achieve the perfect taste this stew required.

The main ingredient and challenge was including the Black Lime in a Tomato stew which increased the level of acidity already present (honestly I haven’t used the Black Lime before). You need to watch the recipe video to see how I ‘conquered’ the acidity and created a naturally flavour packed stew. 

BLACK LIME

Black/Dried Lime is literally Lime dried in the sun which has lost all its water content.

The flavour has a slightly smoky taste inclusive of the natural Lime flavour, which is used in most Middle Eastern dishes. It’s readily available in specialist independent grocers, online and Waitrose. I can’t wait to create more recipes using the Black Lime. 

INGREDIENTS 

1kg of Lamb shanks/ Goat Meat/ Beef Short Ribs 

250g of Passata (Spiced and cooked down Tomato sauce)

2 large sliced Onions

10 Pettie Belle Chillies 

2 tablespoonfuls of Coconut oil

1 tablespoonful of salted Butter

1 tablespoonful of Tomato purée or paste

1 black Lime (readily available in Waitrose and online)

Salt to taste

METHOD 

Watch how to prepare this incredible stew below;

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

HOW TO CREATE NEW FLAVOURS USING HERBS and SPICES (A LAMB SHANK RECIPE)

Over the years my style of cooking is fixated on improving classic flavours and creating new ones. This has improved my knowledge bank of the different flavours there are and how to combine them. Using herbs and spices for both their nutritional content and flavour, I’ve created this 3 part series where my skills and knowledge have been put to test.

I hope you enjoy this creative journey. Life is to short to eat boring dishes. 

Please note the recipes are easy to follow and most of the ingredients used are readily available online, specialist grocery shops and supermarkets. In the unlikely event you’re struggling with an ingredient, do leave comments below and I’ll suggest an alternative.

INGREDIENTS 

1kg of Lamb shanks 

1 teaspoonful of dried or fresh Rosemary 

1 teaspoonful of Sumac (readily available in most supermarkets, online or Middle Eastern grocers)

A bunch of dried or Fresh Mint leaves

A bunch of dried or Fresh English Lavender leaves

4 dried or fresh Bay leaves

100ml of water

SUMAC

Sumac is a spice mix synonymous with Middle Eastern cooking and has a tart and lemony taste. This pairs well with most Lamb dishes. The tart and lemony flavour cuts through the fatty flavour of Lamb. It great for most Salads and I love including it to my Za’atar (a Middle Eastern flat bread sprinkled with a tangy spice mix)

Click below for the recipe 👇🏾

LAVENDER 

It’s best to use the English Lavender for this recipe as the French Lavender is to strong.

The stems of the English Lavender has a similar taste to Rosemary. In the absence of the English Lavender use Rosemary as an alternative.

METHOD 

This recipe has omitted salt from it, as I’ll be using the meat for an incredible stew. The next recipe to be featured. 

Watch how to infuse Lavender, Mint and Bay leaves into your meat below;

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GRILLED LAMB CHOPS, TABBOULEH & WATERMELON LEMONADE RECIPE

Enjoy this flavour packed Middle Eastern inspired recipe packed with amazing natural flavours. A perfect Sunday lunch idea.

Happy Sunday folks!

INGREDIENTS 

1kg of Lamb chops

30g of fresh Rosemary 

20g of Mint leaves

Zest of 1 Lemon and juice of half a Lemon

2 tablespoonfuls of Olive oil 

6 sliced cloves of garlic

Cumin seeds

Salt to taste

CHILLI SAUCE RECIPE 👇🏾

I served this with a portion of Tabbouleh and Watermelon Lemonade.

Watch both recipes below👇🏾

Watch how to spice and grill the perfect Lamb Chops recipe below 👇🏾

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THE 3 FLAVOURS THAT PAIRS WELL WITH WATERMELON (A WATERMELON LOLLY RECIPE)

In a previous recipe I created the ultimate refreshing Watermelon Lemonade recipe. 

In the concluding part of my Watermelon series, I have created 3 flavoured Watermelon lollies by incorporating some herbs and spice. This recipe plays on both familiar and unusual flavours, which will get your tongue wagging and asking for more.

INGREDIENTS 

400g of deseeded and diced fresh Watermelon 

20g of fresh Mint / Peppermint 

20g of fresh Basil leaves (Akuko Mesa/Koklo Gbe)

1 teaspoonful of Fennel seeds or Aniseed

METHOD 

Watch how to prepare this flavour packed Watermelon lollies below;

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