What you need to know about Ghana Jollof and Waakye

Are you not just a cheerleader for these great meals but one eating them too? You are filling your nutritional stores with goodness if you eat them and the points below are to encourage and reassure you to keep enjoying these indigenous Ghanaian meals if you have no medical or other personal reasons discouraging you from eating them.
Points will be made ingredient by ingredient for us to fully appreciate this amazing meal.

GHANA JOLLOF

Main meal: Grilled chicken or Fish with a dessert bowl of plain salad

Pot dish/accompaniment: Jollof rice.

Chicken – the breast especially is a good source of low-fat protein.

Protein helps our body maintain muscle mass and in the building of muscles and for repair.

Grilled fish – grilling is one of the best cooking methods, and it ensures that much nutrients are retained unlike other cooking methods where nutrients are leached, with stocks mostly thrown away or not forming part of the meal. Fish is high in important nutrients (high quality protein) and has omega fatty acids which protects our heart, good for metabolism, reduces stress, depression and anxiety, lower in calories as compared to other animal proteins, it’s healthier and so on.

Pepper – fights flu, relieves us of joint pains, improve metabolism, promotes healthy heart also.

Garlic – has medicinal properties, improves cholesterol levels and help fight common colds as well.

Onions – boosts bone density, low in calories and high in vitamins and minerals, controls blood sugar, boosts digestive health.

Tomatoes – contains antioxidant lycopene which help reduce risk of heart disease and cancer. It contains vitamin C for growth, development and repair of all body tissues, potassium for lowering of blood pressure for example, folate for healthy red blood cells and vitamin K for bone health and wound healing.

Salad with avocado – salad is low in calories and very healthy and loaded with antioxidants which is good for reproductive health, immune health, for anti-aging, improves kidney health, improves on our sleep and so on. Avocado also contains potassium which is good for heart health and very good for weight loss.

Vegetable oil – eg., olive oil slows aging and fight free radicals in the body and also a good source of vitamin E, for healthy eyes, reduces inflammation and reduces risk of cancer.

Natural spices – eg.,sage, is good for brain function, lowers blood sugar levels (cinnamon), fights infections and for gastric relieve.

Rice – brown rice for example prevents the formation of blood clots, promotes fullness, good for cholesterol check and helps move waste to the digestive tract.

WAAKYE

Kindly note that, there will be just an add up to this information since some of the ingredients needed for this meal are same for jollof.
This is a very exciting meal and yet healthy and we love this food as Ghanaians. Below are the benefits of eating this good meal;

Waakye leaves – helps to regulate blood sugar levels for diabetic patients and helps in fighting cancer naturally.

Kidney beans – is also good for the treatment of diabetes, improves on our memory and help boost energy.

Black eyed beans – it’s a good source of fiber and also contains flavonoids which reduces the risk of heart disease and cancer.

Gari – some research supports gari and its ability to regulate blood sugar levels in diabetics.

Egg – high-quality protein which builds the body and repair the body too. It’s for bone health and for healthy blood too due to its richness in iron.

Plantain – contains fiber, vitamin A for healthy eyes for example, vitamin B, C and other minerals like potassium which reduces the risk of overall mortality by 20%. It also decreases the risk for stroke, lowers blood pressure, protects against loss of muscle mass, preserves bone mineral density and reduces the formation of kidney stones.

Shito – for gastric relief, can eliminate nausea and reduces inflammation.

Pasta – I love Ghana (in Kumasi, it is called TAALIA). Pasta helps with caloric check especially with people trying to check or watch their weight.

NB: You can also enjoy your waakye with a dessert bowl of plain salad (or you can add a teaspoon of healthy homemade mayonnaise to it as a dressing if you struggle to eat plain salads).

In all, portion control is critical to maintaining a healthy weight and body. Do not abuse portions. We need to meet our individual body needs.
To the policy makers of our dear country Ghana, I humbly request that, much research will be done concerning our meals to help us appreciate what we have, more research can be done also on the information above.

We are blessed with a lot of healthy ingredients from which we can make healthy meals. God bless our homeland Ghana and make us nutritionally great and strong.
Stay fit and well nourished for your nutritional health is your true wealth and health.

For more information and private consultation/counseling, you can contact the registered Nutritionist, Akosua Konadu Yiadom on +233243350206/+233503830655.

You can also catch her live on Citi tv on Mondays, 9:00am to 9:30am for various discussions on nutrition.

 

Columnist: Akosua Konadu Yiadom