" Akple " is a traditional Ghanaian dish from the Ewe tribe of the Volta Region. " Akple " is a whitish grey color that is often rolled into a spherical ball that varies in diameter depending on who the" Akple" is being served to. The main ingredients for preparation are corn flour, cassava dough, salt, and water. " Akple" is typically served with Okro soup, also known as " Fetri Detsi" among the Ewes. It is also a dish that can be served with ground pepper and fried fish, grilled tilapia, or pan roasted " Abobi" (anchovies). Abobi refers to what other Ghanaians refer to as " Keta School Boys. " Abobi is not to be confused with " One Man Thousand" ; the fish used in " Abobi Tadi" are slightly larger than those used in " One Man Thousand. " " Abobi Tadi" simply means " fish tomatoe sauce. " It is best served with hot, fresh " Akple. "
Some people, blend tomatoes, pepper and onions, prepare tomatoe stew with that before adding the " Abobi. " The most interesting recipe I came across was blending the tomatoes onion and pepper into a smooth puree before putting it on fire to cook for some time. When this sauce is appropriately cooked, the " Abobi " which at this point should have been seasoned and boiled is added to the tomatoe sauce; no oil at all is needed it is prepared as if it were a thickened light broth. " Apkle " is delicious when served with okro stew. You may also serve it with grilled fish or shito- style salsa. Let us get started now
The" Apkle" Needs The Following Ingredients
Corn flour (500g)
1 tsp of salt
2 cups of water
1. Mix the corn flour together with a little water until smooth.
2. Continue to stir over high heat. Make sure the dough is moist enough. If that does not work, keep adding water.
3. Reduce the heat to a minimum and allow the " Apkle" to steam in the pot. Allow it to steam for 5 minutes.
4. Remove the " Apkle" from the heat after another stir.
5. Scoop the desired amount into a wet bowl and swirl until balls shape.
6. Garnish with " Abobi " and freshly ground pepper (anchovies).
The " Abobi Tadi" Ingredients
- Salt to taste
1 cup of " Abobi" (anchovies
In an earthenware bowl, combine the peppers, tomatoes, and onions.
Grind them until they have a smooth texture.
Season with salt and pepper, then top with the " Abobi and serve.
Anchovies contain many vitamins and minerals that are beneficial to one' s health. They' re best known for being a source of omega- 3 fatty acids, which are good for your brain and heart. Anchovies also contain selenium, which can help to minimize the risk of some cancers if consumed regularly.
Men should consume 1. 6 grams of omega- 3 fatty acids per day, while women should consume 1. 1 grams. Anchovies contain 0. 45 grams of eicosapentaenoic acid (EPA) and 0. 77 grams of docosahexaenoic acid (DHA) per serving (DHA).
According to research, eating a diet high in omega- 3 fatty acids will lower the risk of developing macular degeneration, which can cause vision distortion.
Anchovies are high in protein, a vital building block that helps your body repair tissue, develop muscle mass, and increase metabolism. Anchovies are also a good source of:
omega- 3 fatty acids
Serving Sizes of Nutrients
Anchovies contain the following nutrients in a three- ounce serving:
There are 111 calories in a single serving of this recipe.
17 g of protein
4 grams of fat
0 grams of carbohydrates
0 gram fiber
0 gram sugar
Consider the preparation of anchovies when selecting them. The way anything is preserved can have a big effect on how it tastes. Some methods increase fat or sodium content, which can have an effect on diet.
Anchovies may be eaten raw, but they are usually smoked, salted, or wrapped in brine. To incorporate anchovies into your diet, try these suggestions:
1. To make an appealing salad, toss anchovies with mixed greens, ginger, and olives
2. . Brush with olive oil and bread crumbs before baking.
3. Soy sauce and sesame oil in a stir- fry.
4. Add the garlic, olive oil, and red pepper flakes to the pasta.
5. Simmer with bay leaves and thyme in tomato soup.
6. Toss it on a homemade pizza as a topping.
A 100- gram serving of " Apkle" has 248 calories.
3: 41 g fats
50. 56g carbs
5. 32 grams of protein
79 mg of calcium
3. 9 mg of iron
230 milligrams (mg) of potassium
0 micrograms (mcg) of vitamin A
5. 5 milligrams vitamin C
November and December are the months with the most anchovy catches. These fish, on the other hand, can be enjoyed all year because they are often preserved. They' re available in most supermarkets, fish markets, and specialty food stores.
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