• Two cups of Ghana rice • Five medium sized tomatoes • Two scotch bonnet pepper • One medium sized onion, roughly chopped • Three tablespoons of cooking oil • One tablesoonp All purpose seasoning or spice(s) of choice • Salt to taste Directions • Blend tomatoes and pepper in a food processor
• In a medium-sized pot, heat your oil on medium-high heat. Once the oil is heated add the onions and fry just until they turn golden brown.
• Add the blended tomato mixture and cook for about 15 minutes. Make sure you stir consistently so that the tomato mixture does not burn.
•Turn the heat down to medium, and your spices and salt and let simmer for about five minutes
•Wash rice well and add to the tomato stew. Mix very well till uniform and add water depending on the quantity of stew.
• Cover pot and cook on medium heat for 15-20 minutes.
Benefits of Ghana rice Aside from boosting rice production in Ghana and reducing dependency on imported rice, Ghana rice has some unique health benefits.
Here are some reasons you should eat our locally grown rice:
• Protein helps in building up and repairing of body tissues.
• Carbohydrate – The carbohydrate component in Ghana rice serves as fuel for the body
• Manganese – This helps in metabolism, for bone formation and blood clotting and reduces inflammation.
• Folate – Folate is needed for making healthy red blood cells and Ghana rice has the right amount of it.
• Ghana rice is also a good source of thiamine, selenium and niacin which provides the body with glucose for metabolism, builds the immune system and eases arthritis respectively.
• Iron – This provides energy for our body by reducing tiredness and fatigue.
• Zinc helps in building the body’s defense and helps with the senses of smell and taste.
• Phosphorus which can be found in rice helps in the formation of stronger bones and teeth.
The writer is a Registered Nutritionist, Public health practitioner at the Greater Accra Regional Hospital
<<Print>>