In my journey of switching to a plant based diet, one of the most delectable discoveries was the diverse wealth of indigenous Ghanaian ingredients available that I simply had no clue of. These ingredients I discovered not only align perfectly with my nutritional needs, but are also affordable and accessible, making my transition to eating mainly natural food that promote good health and vitality both practical and enjoyable.
In the many bustling markets of Ghana that I have visited, the most vibrant section I notice is the vendors who display fresh produce—and the case is no different in the small town where i live. Here, in my community and its surrounding towns, we have small scale farmers who grow commonly known crops like cassava ,cucumbers, eggplants and other leafy greenthat that are often used in our Ghanaian cuisine. These vegetables unlike exotic ones are easy to come by on the daily boosting my interest in introducing greens into my diet.
Soon, I came to the realization that, the key to my success on this healthy eating journey wasn’t in some health food store with overly priced foreign ingredients and groceries but in the vibrant bustling local market right where i live. I often start my week by picking up staples like sweet potatoes, cabbage, and many other colorful vegetables.
These ingredients form the backbone of my meals, providing a hearty base that is both filling and nutritious. For a comfort meal, I often make a quick and simple vegetable wrap which is delicious,satisfying and nutritious as well. And to satisfy a sweet craving, I roast a semi ripened plantain paired with a hand full of toasted almonds and/or sesame seeds which is crunchy and tasty.
Vegetable soups are another cornerstone of my diet. I frequently buy agushi (melon seeds),mushrooms and beans from local vendors to prepare creamy,thick and delicious soups rich in protein and essential nutrients. Another way I like to enjoy beans is preparing a flavorful beans stew infused with spices and paired with fried plantains served with a visually pleasing and colorful plating technique. Not only is this meal easy to make, it is nutritious and also fills my home with the comforting aroma of traditional Ghanaian cooking.
I am not a very big fan of sweet fruits but I add a little bananas to my oat pancakes for breakfast or snack, garnished with some toasted coconut flakes for a blend of smooth and crunchy texture. But if there’s one fruit I can eat everyday, it will have to be avocado. Not only is it delicious, it improves cholesterol by improving “good” HDL cholesterol and lower the “bad” LDL cholesterol which can reduce the risk of clogged arteries and heart disease. Avocados also incorporates well in smoothies, great for salads, adds a delightful touch to a veggie burger which melts in the mouth on a first bite. From my culinary lens, you just can’t go wrong with avocados.
Herbs and spices, such as ginger, garlic, prekese(Aidan fruit ), dawadawa(Africa locust beans),onion and peppers which are anti inflammatory are essential in my kitchen too. I love using them to create rich, aromatic dishes that celebrate the bold flavors of Ghana. In plant based cooking, a perfect blend of spices is vital because it forms the main component of the meal making it inviting as well as delicious and nutritious. Also, adding these indigenous spices to dishes can elevate any meal, turning humble ingredients into something extraordinary.
Another great health revelation was adding indigenous greens like kontomire (cocoyam leaves) —rich in B vitamins like thiamin, riboflavin, and niacin, which help protect the nervous system and convert food into energy, ayoyo(jute leaves) —rich in vitamins and minerals like vitamins A, C, and K, fiber, and calcium which is an immune booster, Okra — rich in natural folate and essential for cell growth which is particularly important for pregnant women to prevent neural tube defects. These benefits mentioned are just a scratch on the many health benefits that can be derived from these plants along with the other abundant aindigenous.
These vibrant colors and unique textures of these vegetables not only make meals visually appealing, they provide our bodies with antioxidants that help reduce the risk of health conditions like cancer, diabetes, stroke, and heart related illnesses. I often add them to my stews or soups, reaping their nutritional benefits while embracing the flavors of home, especially with Dawadaw which I call the jewel of northern cuisine. It is rich in essential micronutrients like iron, calcium, potassium, and zinc that contributes to a good and healthy body. Aside its great benefit, It has a unique aroma that lingers after cooking which reminds me of my ancestral home
Incredible to using these locally sourced ingredients is that, they connect me to my Ghanaian heritage while supporting my health goals. I feel empowered knowing that I am making healthy food choices that brings me deep pride, powers my body and also honor the traditions of my culture. Each meal from my kitchen becomes a celebration of the rich agricultural bounty of Ghana, reminding me that eating natural and healthy food doesn’t mean sacrificing flavor and/or taste.
As I move forward on this journey, I am exceptionally grateful for the accessibility of these indigenous ingredients which has made my transition from a loaded carbohydrate diet to a more rich plant-based diet feasible and enjoyable. Embracing these homegrown ingredients in my cooking, not only nourishes my body, i am also cultivating a deeper appreciation for the culinary treasures of this great land. In essence, adopting an all natural way of cooking is a simple prove that healthy eating can be rooted in our rich traditions.
Don’t let anyone convince you a plant based or a natural way of eating is boring and “extreme”. The only “extreme” bit in a plant based diet is that, it is an extremely healthy way of nourishing the body.
The writer is a Food Journalist, Healthy Food Entrepreneur, And a Sustainable Lifestyle Advocate.
