From: Mineral and phytate contents of some prepared popular Ghanaian foods
Foodstuff | Food | Description |
---|---|---|
(a) Yam (Dioscorea rotundata) | Yam and nkontomire stew | Boiled yam with stew prepared from boiled cocoyam leaves, tomatoes, onion and palm oil with fried/smoked fish |
Yam and garden egg stew | Boiled yam with stew prepared from boiled and ground garden eggs, tomatoes, onion, pepper and palm oil with fried and smoked fish | |
(b) Plantain (Musa sapientum) | Plantain and nkontomire stew | Boiled plantain with stew prepared from cocoyam leaves, tomatoes, onion and palm oil with fried/smoked fish |
Plantain and garden egg stew | Boiled plantain with stew prepared from boiled and ground garden eggs, tomatoes, onion, pepper and palm oil with fried and smoked fish | |
(c) Cassava (Manihot esculenta) | Fufu with palm nut soup | Boiled cassava and plantain was pounded to a smooth paste in a wooden mortar. Soup contained tomatoes, onions, pepper, garden eggs, salt, water and fish/meat |
Fufu and peanut soup | Boiled cassava and plantain was pounded to a smooth paste. Soup was prepared from peanut paste, tomatoes, pepper, garden eggs, salt, water and fish/meat | |
Konkonte and palm nut soup | Fermented cassava flour cooked to a paste with water. Soup contained tomatoes, pepper, onions, salt, water and fish/meat | |
Konkonte and peanut soup | Fermented cassava flour cooked to a paste with water. The soup was prepared from peanut paste, tomatoes, pepper, garden eggs, salt, water and fish/meat | |
(d) Maize (Zea mays) | Akple and okro soup | Cooked non-fermented corn dough and cassava dough. Soup contained okro, tomatoes, pepper, garden eggs, onions, salt and smoked/grilled fish or meat |
Kooko with bread (fermented corn meal porridge) | Porridge prepared from fermented corn dough and served with bread | |
Kenkey with fried fish and pepper. | Fermented corn dough boiled and stirred into a smooth paste. Paste was moulded into balls, wrapped in clean corn shooks and steamed for 2–3 h. It was served with fried fish, sliced onions and pepper sauce | |
(e) Rice (Oryza sativa) | Jollof rice and stew | Rice cooked with tomatoes, pepper, salt, onions, meat, lard, thyme, water and meat |
Plain rice and stew | Boiled rice served with stew prepared from tomatoes, onions, pepper, salt, cooking oil and fish/meat | |
Omo tuo with palm nut soup | Cooked rice made into balls and served with palm nut soup (as described above) | |
Omo tuo with groundnut soup | Cooked rice made into balls and served with groundnut soup | |
Waakye with stew | Rice cooked together with beans and served with macaroni, gari and stew prepared with tomatoes, onions, pepper, salt, cooking oil and fish/meat | |
(f) Millet (Pennisetum typhoides) | Hausa kooko with bread and akara | Ground millet and about one-third pepper cooked with water to form porridge and served with sugar, bread and akara |
Tuo Zaafi | Boiled and thickened porridge ball prepared from millet and served with soup containing tomatoes, pepper, onions, okro, kontomire leaves and fish/meat | |
(g) Cowpea (Vigna ungiculata) | Beans and fried ripe plantain (red–red) | Cooked beans served with palm oil, gari and fried ripe plantain |