- Home
- Nutrition
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.
27 recipes
Avocado and Egg Salad
A quick salad of avocado, egg, lettuce and cucumber with lemon.
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 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.
Chickpea and Spinach Stew
A quick tomato stew with chickpeas and spinach. Vegan and ready in under half an hour.
Fried Plantain with Beans Stew
Ripe plantain with beans stew and fish ("red red"). Frying makes it richer, so enjoy it now and then.
Garden Egg and Tomato Soup with Fish
A light soup of garden eggs and tomatoes with fish.
Ghana Jollof Rice (Lighter Version)
Ghana jollof made with less oil and plenty of tomato, served with chicken or fish.
Grilled Chicken Salad
A fresh salad with grilled chicken breast.
Grilled Tilapia with Sweet Potato
Grilled tilapia with boiled sweet potato and vegetables.
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.
Moi Moi (Steamed Bean Pudding)
A West African steamed pudding made from blended black-eyed beans and peppers. High in plant protein and fibre...
Pasta with Grilled Chicken
Pasta with grilled chicken and vegetables, good for refuelling after exercise.
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.
Vegetable Couscous with Chicken
Fluffy couscous with vegetables and grilled chicken, ready in 20 minutes.
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.
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.