APPETIZER

                               SALTFISH ACCRA

                                       

The saltfish is scaled and deboned, it is finally flaked and combined with flour baking powder, green seasoning, garlic, onion and hot pepper. Water is added to make a soft mixture and then it is fried until golden brown. This can be served hot with a tamarind chutney.

Nutrition Facts ( Serving Size 164g): 365 Calories, with 141 from Fat
                                                            15.7g Fat, with 2.4 being Saturated
                                                            2.3g Sugars
                                                            20.6g Protein

Daily Percentage Value: 3% Vitamin A
                                        8% Vitamin C
                                        20% Calcium
                                        17% Iron  

                                       SOYA PIES

                                       

The process is the same as making potato pies. The soya is washed, seasoned and stewed dry with carrots and sweet peppers. When this filling is cooled, it will then be filled in the dough and deep fried. This can be best served with cucumber chutney.

Nutrition Facts (Serving Size 110g): 228 Calories, with 94 from Fat
                                                           10.4g Fat, with 1.5g being Saturated
                                                            0.5g Sugars
                                                             4.1g Protein

Daily Percentage Value: 0% Vitamin A
                                        15% Vitamin C
                                        9% Calcium
                                        10% Iron  

                                           PHOLOURIE

                                               

You combine ground split peas, garlic, saffron powder, baking powder, flour, salt and hot pepper and mix with a cup of water. You will deep fry until golden brown. It is best served with mango chutney.

Nutrition Facts (Serving Size 13g): 26 Calories, with 11 from Fat
                                                         1.3g Fat, with 0.2g being Saturated
                                                         0.1g Sugars
                                                         0.5g Protein

Percentage Daily Nutrition: 0% Vitamin A
                                             1% Vitamin C
                                             4% Calcium
                                             1% Iron 

                                 PUMPKIN FRITTERS

                                                     

This is a very unusual appetizer. It is cooked crushed pumpkin with flour, baking powder, salt, egg, hot pepper, butter and milk. You will then mix and deep fry until golden brown. This can be served hot with or without a dip.

Nutrition Facts ( Serving Size 34g): 65 Calories, with 36 from Fat
                                                          4.0g Fat, with 0.9g being Saturated
                                                          0.8g Sugars
                                                          1.3g Proteins

Daily Percentage Value: 4% Vitamin A
                                        1% Vitamin C
                                        2% Calcium
                                        3% Iron  

                           SHRIMP COCKTAIL

                                    

Ketchup, onion, garlic, mayonnaise, parsley, lime juice, worcestershire sauce and hot peppers is combined and chilled for a few hours. You will then pour it over your steamed shrimp and serve with lettuce.

Nutrition Facts ( Serving Size 199g): 150 Calories, with 20 from Fat
                                                             2.2g Fat, with 0.5g being Saturated
                                                             3.6g Sugars
                                                             24.8g Protein

Daily Percentage Value: 29% Vitamin A
                                        44% Vitamin C
                                        8% Calcium
                                         23% Iron