KETA SCHOOL BOYS (DRIED ANCHOVIES) STIR FRY RECIPE

Whilst sipping my Pineapple Tea, my mind wandered to Ghana and how everyone was coping with the virus.  I smiled at my decision to create new recipes using cost effective ingredients, packed with nutrients and the need for portion control.

 A perfect time to follow a healthier diet starting with this Omega 3  and calcium  rich dried Anchovies (popularly referred to as ‘Keta School Boys’ in Ghana) recipe.

It’s best to prepare your Jollof stew , portion it into containers, freeze and use as and when a recipe requires it.

JOLLOF STEW RECIPE

You can enjoy this Keta School Boys recipe on its own, with Rice or as filling for a sandwich. 

You can also try the Beef stew recipe below;

INGREDIENTS 

200g of Keta School Boys (dried Anchovies) washed slightly in a lukewarm water. This rids the fish of any excess salt and tiny sand particles.

1 large thinly sliced Onions

1 sliced Green Pepper

1 sliced Orange or Red Pepper

3 cloves of sliced Garlic

1 tablespoonful of Coconut oil or your preferred oil

3 tablespoonfuls of Jollof stew

METHOD 

Watch how to prepare this incredible stir fry below;

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

TURMERIC & BLACK PEPPERCORN SMOOTHIE

Using everyday ingredients is the Turmeric & Vitamin C packed smoothie recipe. 

In the absence of the fresh Turmeric you can use the powdered one. 

I prefer the fresh ones as they don't have the 'woody' taste, that the powdered one has.

Turmeric contains anti inflammatory and anti oxidant properties due to the presence of Curcumin.

However the human body cannot absorb the Curcumin when consumed. It’s best to include black peppercorns as they contain piperine which helps the body to absorb the benefits of Curcumin.

INGREDIENTS 

50g of Pineapple 

200ml of Orange juice

Half a teaspoon of black peppercorns 

20g of fresh Turmeric or 1 levelled teaspoon of powdered Turmeric 

METHOD 

Watch how to make this powerhouse smoothie below;

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DISCLAIMER  

Please seek medical advice before using this recipe; particularly if you have a pre-existing condition and are on medication. Do not use if you’re suffering from any autoimmune o disease.

HOW TO GRILL THE BEST AND TASTIEST LIVER RECIPE EVER

Rich in Vitamins B12, A, Riboflavin (B2), Folate (B9), Iron to mention but a few, is this flavour packed powerhouse of grilled Lambs liver served with a sweet and sour Onion salad.

INGREDIENTS 

250g of diced Liver

4 levelled tablespoon of Suya/Yaji spice mix

4 tablespoonfuls of Olive oil

1 Green pepper cut into sizeable cubes

1 large Onion cut into sizeable cubes

1 tablespoonful of Corn starch or flour

1 litre of water

Salt to taste

ONION SALAD

1 large thinly sliced Onions

2 tablespoonfuls of Olive oil

1 levelled teaspoon of Sugar

20g of chopped Parsley

6-10 whole Green Chillies

A pinch of Salt to taste

METHOD 

Watch how make this flavour packed grilled Lambs Liver recipe which includes a secret method below👇🏾

 

MAKE YOUR OWN SUYA RECIPE 

BEST ENJOYED WITH THIS WATERMELONADE RECIPE👇🏾

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

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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PAN FRIED GINGER SALMON AND VEGETABLES STIR FRY

INGREDIENTS 

200g of slightly smoked Salmon from Sainsbury’s 

1 tablespoonful of Coconut oil

30g of sliced fresh Ginger

1 sliced Green Peppers

1 sliced Orange Peppers

40g of sliced Spring Onions

Salt and Pepper to taste 

METHOD 

Watch how to prepare this quick and healthy dish below;

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QUICK MILLET & PRAWNS STIR FRY RECIPE

INGREDIENTS 

100g of Barnyard Millet ( available in most Asian grocers)

150ml of water

1 sliced Green/Red/Orange/Yellow peppers 

1 sliced large Onion

5 tablespoonfuls of Olive oil

40g of chopped Celery

1 Bayleaf 

1 tablespoonful of Oyster sauce

1 tablespoonful of light Dark Soy Sauce

Salt and Pepper to taste

METHOD 

Watch how to prepare this quick and equally healthy dish below;

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EASY CHORIZO AND GARLIC SOUP

Just as I opened my fridge  I knew I had to create more recipes and refrain myself from buying more food.

In the end I created 7or 8 recipes over the weekend starting with this moorish and flavour packed Chorizo soup.

INGREDIENTS 

80g of peeled and diced Chorizo 

2 tablespoonfuls of Olive oil

1 teaspoon of smoked Paprika 

1 green Chilli (optional)

1 large Onion 

1 bulb of peeled Garlic

50g of chopped Celery 

2 peeled and diced medium sized Potatoes 

1 Bayleaf (optional)

Zest of half a Lemon

1 litre water

Salt and Pepper to taste

TOPPINGS 

30g of Chorizo sliced lengthways 

1 small sliced Onion

1 teaspoon of chopped fresh Thyme

METHOD 

Watch how to prepare this delicious soup below;

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