Spotlight on healthy Ghanaian cooking
In our previous blog, award-winning Ghanaian chef Patti Sloley guided us on a journey to discover affordable, fresh ingredients at a local shop—showing how accessible healthy eating can be. Patti takes it a step further in this edition by demonstrating how to turn those affordable ingredients into delicious, Ghanaian-inspired dishes in a fun, pop-up kitchen-style video alongside a group of young people. [Watch the video here].
Patti shares her inspiration, explaining, “I chose three vibrant, healthy, and delicious dishes that are staples in many Ghanaian homes.”
This hands-on experience taught participants about Ghana’s rich culinary traditions and how to create affordable, flavourful, nutritious meals.
Kelewele and beans are to the Ghanaian what fish and chips are to the British. The dish is packed with nutrition and spices, like Grains of selim, ginger, garlic, and scotch bonnet chillies. Beans are brain food and are loaded with fibre. Plantains are vegan, gluten-free, and full of vitamins. Kelewele is ripe plantain, diced, spiced, and traditionally fried. I prefer to bake it to cut down on oil.
Chicken and chips, a universally loved dish, gets a healthy makeover in Chef Patti’s kitchen. The chicken is spiced with garlic, onion, chilli, and herbs, adding flavour without excessive oil. The chips, a combination of potato, sweet potato, and shallots, are oven-baked, reducing unnecessary calories from oil. This dish not only satisfies your cravings but also keeps your health in check.
Patti explains that growing up in Ghana, we had an abundance of fresh fruits, like watermelon, papaya, mangoes, and pineapple. So, I made a fresh fruit salad with fresh herbs for our dessert.
Thank you, Chef Patti, a Lutonian Legend bringing the fun factor to cooking and dispelling any fears you may have when attempting African dishes
This article from nhs.uk suggests that the traditional African diet can be balanced and healthy! For instance, staples like plantain, maise, yam, and tropical fruits are rich in fibre, vitamins, and minerals. Whole fruits can be a much better choice than fruit juices. However, we must be mindful of the quantities consumed in one sitting.
Why is it important to attend a diabetes review?
It is important to attend a diabetes review so that the healthcare provider can regularly assess and review individual treatment plans, providing support with diet and well-being.
Early detection and intervention can prevent many diabetes-related complications like renal disease, retinopathy, raised BP and cholesterol, which can lead to strokes and heart disease.
If you would like to understand the science behind current lifestyle advice and how it applies to chronic health conditions like diabetes, prediabetes, obesity, hypertension and polycystic ovary syndrome (PCOS), please join the interactive SMART initiative webinars delivered by Dr Kunal Kothari find out more here.
Dr Kunal Kothari is a GP at Bute House Medical Centre (one of Hatter’s Health Networks practices). He is interested in lifestyle medicine and has delivered many webinars on weight loss and diabetes reversal over the last few years.
For more information please click link below
Join is in making small, powerful changes that can lead to big results. Your path to a healthier life starts here.
Coming up next…
In our next blog, we explore the connection between South Asian cuisine and diabetes awareness with a group of inspiring women from the ESOL college. They’ll share their personal experiences with food, health, and community, offering insights on how to adapt traditional dishes for healthier living. Join us as we discuss the importance of understanding the impact of food choices on diabetes and share practical tips on making small but meaningful changes for a healthier lifestyle—without sacrificing the rich flavours of South Asian cuisine.
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We’re excited to announce the launch of our new recipe book, celebrating the joy of cooking with healthy, affordable dishes from diverse cultures. We want to make this book even more special by including your favourite recipes—whether it’s a family tradition, a creative twist on a classic, or something new. Share your recipe with us for a chance to be featured! To submit, email nchristophi@maryseacoleha.com. Let’s cook up something truly delicious together!
We’re thrilled to announce that we’ve already received an amazing recipe for our community recipe book, a celebration of culture and flavour! From treasured family traditions to innovative takes on beloved classics, these submissions showcase the beauty in diverse recipes. Let’s keep the momentum going! If you have a favourite dish, whether it’s a heritage recipe or something new you’ve created, we’d love to include it. Submit your recipe today and join us in celebrating the joy of food!
