AMPESI WITH GARDEN / EGGS STEW

THE INDIGINOUS FOOD OF THE BONOS

THE FOOD 

Ampesi is a traditional meal in the Ghanaian cuisine and is prepared with boiled yam, boiled plantain, boiled cocoyam or boiled cassava or a mix of these and is served with a spicy gravy or vegetable stew. The origin of Ampesi can be traced to the people of the Brong Ahafo region in Ghana. Most people enjoy Ampesi because it doesn't take long to prepare and you can even prepare the stew however you want it in an ansaka. This combination is a delicious way to lose weight. It is very easy to prepare but serves as a  healthy source of food. The delicacy is both consumed by the elites, the average and  health-conscious people.

PREPARATION PROCESS

Peel your yam and cut it into slice depending on the size you want. Wash and pour it into the boiling water. Peel your unripe plantain, wash them and arrange them on top of the yam and add eggs to boil fast Boil on medium heat for about 10 min and then after its well cooked strain the water and allow it to cool. Cut your garden eggs into quarters and rinse them. Boil them in enough water on medium heat until they are soft. Strain water and allow to cool. Peel off the leathery skin and seeds. Blend the skin and seeds until smooth. Use your hand to mash the fleshy part in to a pulp. Set aside for use later. Put enough oil into a saucepan on medium heat. When the oil is hot enough, slice up your onions and pour into the oil. Fry until onion turns slightly brown. Add your pepper, blended onion, garlic and ginger. Allow simmering for 2 min. Add your tomato paste and stir to perfectly mix up. Let simmer for about 4-5 min to remove the metallic taste. Pour in your chopped tomatoes and allow to simmer until water has significantly reduced. Add both blended and mashed garden eggs into the saucepan with some smoked tuna and salmon with a little salt and seasoning to taste.  Allow simmering for about 8-10 min. Remove off heat and serve with your Ampesi.

HEALTH BENEFITS

A crucial garden eggs benefit is that it helps in controlling blood sugar level. People with diabetes can easily control sugar levels by consuming garden eggs stew. To accomplish this, one must take it often. Garden eggs have almost all the nutrients that a pregnant woman would require. Garden egg is a great source of vitamin c and folic acid.

PROMOTION

The delicacy should be part of the mainstream meals across the senior high school feeding plan.  Citi FM organizes an annual food bazaar activities  as part of its heritage month’s  activities. These programs are hugely attended by tourists  from other countries  and  parts of the country where Ampesi is not popular.  

CONCLUSION 

Everywhere in Ghana, one could easily get tubers of yam, cassava and plantain as well as garden eggs.  Ampesi and garden eggs stew is easy to prepare and not expensive at all. For those who need a lot of carbohydrate to work with can rely on this for energy. END.

Written by:  Harriet Wilson Kumah  (Ghana Institute of Journalism)