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Recipes and meal ideas
Balanced meals from the food you know and love. Every recipe lists its ingredients, method, time and approximate nutrition per serving.
58 recipes
Avocado & Egg Breakfast Bowl
Eggs, avocado and tomato in a bowl, with toast if you like.
Avocado and Egg Salad
A quick salad of avocado, egg, lettuce and cucumber with lemon.
Avocado Toast with Boiled Egg
Mashed avocado on wholemeal toast with a sliced boiled egg.
Baked Sweet Potato with Beans
A baked sweet potato filled with a quick tomato bean stew. Vegan, filling and full of fibre.
Banku with Grilled Tilapia
Banku with a whole grilled tilapia and fresh pepper: a classic Ghanaian meal.
Beans Stew with Gari
Beans stew with gari sprinkled on top, often eaten with fried plantain as "red red". Here it's made with less...
Boiled Corn with Pear (Avocado)
A Ghanaian street-food favourite: boiled corn on the cob eaten with "pear", the local name for avocado.
Boiled Eggs with Sweet Potato
Boiled sweet potato with eggs and a small salad. Quick to make before or after training.
Boiled Plantain with Beans Stew
Boiled plantain with a simple bean stew: lots of fibre and plant protein.
Boiled Plantain with Beans Stew and Fish
Boiled plantain with beans stew and a little fish. A good meal a few hours before exercise.
Boiled Yam with Egg Sauce
A Ghanaian favourite: tender boiled yam with a quick tomato and egg sauce.
Boiled Yam with Garden Egg Sauce
Boiled yam with a garden egg sauce and fish.
Boiled Yam with Kontomire Stew
Boiled yam with kontomire (cocoyam leaf) stew, smoked fish and egg: a traditional Ghanaian meal with plenty of...
Brown Rice with Grilled Fish
Brown rice with grilled tilapia and vegetables: a balanced lunch.
Chicken and Vegetable Soup
A light, warming soup with chicken and plenty of vegetables.
Chicken and Vegetable Stir-Fry
A quick stir-fry of chicken strips with cabbage, carrot and pepper.
Chickpea and Spinach Stew
A quick tomato stew with chickpeas and spinach. Vegan and ready in under half an hour.
Egg Sandwich
A quick egg sandwich with salad, good for breakfast or a packed lunch.
Fried Plantain with Beans Stew
Ripe plantain with beans stew and fish ("red red"). Frying makes it richer, so enjoy it now and then.
Fruit Salad with Yogurt
Fresh local fruit with yoghurt: a light, refreshing snack.
Fruit Smoothie
A quick, naturally sweet smoothie with banana and tropical fruit.
Garden Egg and Tomato Soup with Fish
A light soup of garden eggs and tomatoes with fish.
Garden Egg Salad
A fresh salad of garden eggs, tomato and onion with lemon. Light on its own, or as a side dish.
Gari Foto with Eggs and Fish
Gari foto: gari stirred into a tomato and onion sauce with eggs and fish. Quick and very Ghanaian.
Ghana Jollof Rice (Lighter Version)
Ghana jollof made with less oil and plenty of tomato, served with chicken or fish.
Greek Yoghurt with Fruit and Nuts
Thick Greek yoghurt with fruit and a sprinkle of nuts, for a snack or light breakfast.
Grilled Chicken Salad
A fresh salad with grilled chicken breast.
Grilled Chicken with Jollof Rice
A cup of jollof rice with grilled chicken breast and vegetables. A satisfying meal after exercise.
Grilled Chicken with Vegetables
Seasoned grilled chicken breast with colourful vegetables: a simple dinner with plenty of protein.
Grilled Tilapia with Steamed Vegetables
Grilled tilapia with steamed broccoli, carrots and green beans: a light dinner.
Grilled Tilapia with Sweet Potato
Grilled tilapia with boiled sweet potato and vegetables.
Hausa Koko with Groundnuts
Spiced millet porridge, a much-loved Ghanaian breakfast, served with groundnuts for extra protein instead of f...
Kenkey with Grilled Fish
Kenkey with grilled fish and a fresh pepper sauce, a much-loved Ghanaian meal.
Lentil and Vegetable Curry
A simple vegan curry with red lentils, tomatoes and vegetables. Cheap, filling and good for batch cooking.
Light Groundnut Soup with Chicken
Ghanaian groundnut (peanut) soup made with less oil and plenty of tomato, with chicken. Rich and filling, so a...
Light Soup with Fish and Fufu
Ghanaian light soup with fish, served with a modest portion of fufu.
Mango, Banana and Spinach Smoothie
A green smoothie that tastes of mango, with a handful of spinach you won't notice.
Moi Moi (Steamed Bean Pudding)
A West African steamed pudding made from blended black-eyed beans and peppers. High in plant protein and fibre...
Oats with Banana & Peanut Butter
A warm, filling bowl of oats topped with banana and peanut butter. Ready in about ten minutes.
Oats with Fruit
Creamy oats topped with fresh fruit.
Okro Stew with Fish
Okro (okra) stew with fish and tomato. Serve it with banku, a small portion of rice or boiled yam.
Oven-Baked Kelewele
The spicy fried plantain snack, baked in the oven with just a little oil. All the ginger and pepper flavour, m...
Overnight Oats with Fruit
Oats soaked overnight in milk or yoghurt, ready to eat in the morning. No cooking needed.
Pasta with Grilled Chicken
Pasta with grilled chicken and vegetables, good for refuelling after exercise.
Peanut Butter Banana Smoothie
A quick banana and peanut butter smoothie for an energy boost before exercise.
Peanut Butter, Banana and Oat Smoothie
A thick, filling smoothie with oats. A good snack after a workout or a quick breakfast.
Quinoa Bowl with Chicken and Vegetables
A bowl of quinoa with grilled chicken and fresh and cooked vegetables.
Rice and Beans with Vegetables
Rice and beans with mixed vegetables and fish or chicken.
Rice and Tomato Stew with Boiled Eggs
Plain rice with a tomato stew and boiled eggs: everyday comfort food made lighter.
Tilapia with Garden Eggs and Tomato Sauce
Grilled tilapia with a garden egg and tomato sauce, a traditional Ghanaian combination.
Tom Brown Porridge
A warm Ghanaian breakfast porridge made from roasted corn flour (Tom Brown), often with roasted beans or groun...
Tuna Sandwich
A quick tuna and salad sandwich for lunch or a snack.
Vegetable Couscous with Chicken
Fluffy couscous with vegetables and grilled chicken, ready in 20 minutes.
Vegetable Omelette
A three-egg omelette with tomato, onion and spinach.
Waakye with Boiled Egg and Fish
Waakye with a boiled egg, grilled tilapia and salad, and just a little shito.
Waakye with Grilled Fish (Lighter Version)
Waakye, the Ghanaian rice and beans dish, with grilled fish and salad and just a little shito.
Wholemeal Bread with Omelette
A vegetable omelette with wholemeal bread for breakfast.
Yam Porridge (Asaro)
Yam porridge (asaro): yam cooked soft in a tomato and palm oil sauce with smoked fish.
Nutrition figures are estimates for one serving and vary with portions and ingredients. If you have a medical condition or special dietary needs, follow the advice of a qualified dietitian or doctor.