Ghanaian food – FAFA GILBERT

BAMBARA BEANS (NUTS) CASSOULET

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.

BAMBARA BEANS & TATALE RECIPE

This recipe is inspired by the French Cassoulet and of course I have added my own twist. In the absence of Bambara beans try using Chickpeas or Cannelloni beans which are readily available in most supermarkets.

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.

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

Nutrition, RECIPES, YOUTUBE

THE GHANAIAN YAM PORRIDGE (MPOTOMPOTO)

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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.

LIFESTYLE, RECIPES, YOUTUBE

GOAT & CHOCOLATE MINT TURNOVER (PIE)

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INGREDIENTS

PIE

500g of Plain flour

1 levelled tablespoon of baking powder

(Alternatively use self raising flour)

1 teaspoonful of dried Rosemary

250g of cold butter

1 Egg yolk

1 teaspoonful of Salt to taste

60ml of cold water

GOAT MEAT

500g of diced Goat Meat without the bones

20g of Ginger

1 large Onion

1 teaspoonful of Aniseed

3 Cloves of Garlic

Salt to taste

FILLING

500g of diced steamed and tender Goat Meat

2 large chopped Ramiro Peppers

1 medium sized and roughly chopped White Onion

1 medium sized and roughly chopped Red Onion

1 tablespoonful of Coconut oil

2 tablespoonful of natural Yoghurt

20g of Chocolate mint leaves or Mint

Salt and Pepper to taste

METHOD

Watch how to make this flavour packed Goat Meat recipe and more on my YouTube channel, ‘Ndudu by Fafa’ below;

Dont forget to subscribe, like the video, try the recipe and share.

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

LIFESTYLE, Nutrition, RECIPES, YOUTUBE

SMOKY CORN SALAD RECIPE

Featuredby Fafa GilbertLeave a Comment

Inspired by the Ghanaian snack of Roasted Corn on the Cob with Coconut, enjoy this smoky and spicy Corn and Coconut salad.

For a Vegetarian version use the baby flesh of Coconut for your dressing, as described below;

INGREDIENTS

2 large corn on the cobs

100g of fresh Coconut shavings

1 medium sized, peeled and thinly sliced Red Onion

10ml of Olive oil

2 sprigs of fresh Rosemary (optional)

1 deseeded and chopped Red Chillies

50g of Chopped Coriander or Parsley. Alternatively you can use the Ghanaian Basil (Akuko Mesa or Koklo Gbe)

Juice of half a Lemon

Salt to taste

DRESSING

50g of Parmesan shavings

1 teaspoon of horseradish

3 tablespoonful of Olive oil

Half a teaspoon of freshly milled Black Peppercorns

Alternative Dressing inspiration;

Use 100g of Almonds or Baby Coconut flesh in place of Parmesan.

A teaspoonful of grated

METHOD

Watch how to make this refreshing, nutritious and flavour packed recipe on my YouTube channel, ‘Ndudu by Fafa’ below;

Don’t forget to subscribe to my YouTube channel, ‘Ndudu by Fafa’, try the recipe, leave comments with your feedback and share.

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

Nutrition, RECIPES, Stews

CABBAGE & CORNED BEEF STEW

July 7, 2017July 20, 2017by Fafa GilbertLeave a Comment

This dish fills me with nostalgia, as it was my Mums favourite dish to make on Fridays. The dish is usually paired with a mixture of boiled ripened Plantain and Yam thinly sliced.

The best part of the dish was sharing it with my cousins, as we all ate from the same bowl. Yes! We ate from the same bowl with our fingers. My mum was very strict with hygiene and especially when one had to eat with their fingers. Actually I’ll do a separate write up about eating with your fingers in my next blog.

When I finished preparing and filming the dish, I called one of my cousins to relive the nostalgia of eating together. She quickly advised she had some Yam (I didn’t have any, as I served it with rice) and I should drive 45 minutes to her to relive this memory. Sadly I had to decline the offer and arrange it for another day; as I had to edit the video and write this piece for Friday.

This recipe is somewhat of a ‘topsy turvy’ one, as I made it after filming the ‘The Ghanaian Fried Chicken’ recipe. I used the stock from the Chicken to prepare this, hence I didn’t add anymore spices. I loved the simplicity and quick way I created this. Watch how I made it on my YouTube channel, ‘Ndudu by Fafa’ and don’t forget to subscribe.

Traditionally this dish is prepared by making the GHANAIAN STEW of frying the Onions first, adding the tomatoes, then the cabbage and Corned Beef, however enjoy the ‘twisted version’.

Enough of my chit chats let’s start cooking.

INGREDIENTS

250g of Tomatoes

50g of Tomato Purée

30g of Ginger

1 clove of Garlic

1 large Onion

1 Habanero chilli

10ml of oil (optional)

200g of sliced and washed Cabbage

340g of Corned beef

100ml of Chicken stock

20g of Spring Onions

Half a teaspoon of salt

METHOD

Blend the Tomatoes, Onions, Garlic, Ginger & Chilli into a smooth paste.

Warm the Chicken stock up and add the Tomato purée

Add the optional oil (if the sauce requires it).

Cook gently for 5 minutes and add the spicy Tomato blend.

On a medium heat cook for 15 minutes and set aside.

TIP

Avoid adding any salt at this stage, as the Corned Beef is salty.

In a Wok or Saucepan, add 500ml of water and place it on a medium heat.

Slice the Cabbage into medium sizes and boil for 7 minutes.

Strain the water from the Cabbage by using a colander and add it to the Tomatoes sauce.

Divide the Corned Beef into sizeable chunks and add it to the Cabbage and Tomato stew.

TIP

The Corned Beef should be the last but one ingredient you add to the sauce; if you want the Corned Beef chunks to retain the their shape.

Reduce the heat to its lowest setting, cover the Saucepan with its lid and cook the stew for 6 minutes.

Taste the stew and if it requires salt , add no more than half a teaspoon to salt. Stir gently without breaking the Corned Beef chunks and serve with your favourite carbohydrate.

I served mine with some boiled rice and also ripened Plantain.

Watch the full video on my YouTube channel, ‘Ndudu by Fafa’ and don’t forget to subscribe.