Glow & Chow: 5 Ghanaian Food Recipes for a Healthy Lifestyle 🥗🇬🇭

Trying to eat clean but still love your fufu, shitor, and fried plantain? No stress, sis! Healthy living no mean say you for suffer or cut off all your favorite Ghanaian foods. In fact, some of our local dishes are natural superfoods in disguise — full of fiber, plant protein, good fats, and flavor for days.

Whether you’re doing fitness, detoxing, or just trying to feel better in your skin, these 5 Ghanaian recipes will help you glow from inside out — without sacrificing taste. Let’s chop wisely!

🥬 1. Kontomire Stew (Palava Sauce) – Iron-Packed Goodness

This classic stew is made with cocoyam leaves, which are rich in iron, calcium, and antioxidants. Paired with agushie (melon seeds), tomatoes, and palm oil (moderation please), it’s the perfect mix of hearty and healthy.

Ingredients:

Kontomire (cocoyam leaves), chopped

Agushie (melon seeds)

Tomatoes, onions, pepper

Small palm oil or substitute with olive oil

Eggs or mushrooms (for protein)

Seasoning and salt to taste

Healthy twist:

Use less oil, skip the dried fish if you’re reducing sodium, and pair with boiled ripe plantain or brown rice instead of white.

🍚 2. Brown Rice & Garden Egg Stew – Light & Filling

Garden eggs (eggplants) are low in calories, high in fiber, and help with digestion. When you turn it into a rich stew, it becomes the perfect match for nutty brown rice.

Ingredients:

Garden eggs (roasted or steamed)

Tomatoes, onions, pepper

Groundnut paste (optional)

Olive oil or small palm oil

Smoked fish or mushrooms

Seasoning

Healthy twist:

Avoid too much oil. You can even roast the stew instead of frying to cut calories.

🥣 3. Tom Brown Smoothie Bowl – Breakfast for Champs

Tom Brown isn’t just for babies o! It’s packed with grains like maize, millet, soybeans, and groundnuts, making it a high-protein, energy-boosting breakfast.

Ingredients:

2 tbsp Tom Brown powder

1 cup almond milk or coconut milk

1 ripe banana

1 tsp honey

Toppings: chia seeds, granola, fresh fruits

Healthy twist:

Use zero-sugar nut milk and add chia seeds or flaxseeds for fiber and omega-3s.

🥗 4. Abom with Avocado – The Green Queen

This is thee ultimate Ghanaian plant-based meal. Abom is mashed kontomire leaves with a touch of oil, blended onions, and pepper. Add avocado and you’ve got a rich, creamy, iron-filled power bowl.

Ingredients:

Kontomire (steamed and mashed)

Kpakpo shito or scotch bonnet pepper

Onions and tomatoes

Avocado (ripe)

Optional: boiled eggs or grilled tofu/fish

Healthy twist:

Keep oil to a minimum and let the avocado give you all the creamy vibes.

🍲 5. Light Soup with Chicken or Mushrooms – Detox King

When your body needs a reset but you still want to enjoy proper Ghanaian soup, light soup is the answer. It’s hydrating, light on oil, and packed with immune-boosting herbs.

Ingredients:

Fresh tomatoes, onions, and pepper

Ginger, garlic, and basil

Chicken or oyster mushrooms

Water and natural seasonings

Healthy twist:

Use lean chicken cuts (like breast or skinless thigh), or swap for mushrooms if you’re going plant-based. Serve with small balls of banku, rice balls, or just enjoy it as a soup.

👩🏾‍🍳 Quick Tips for a Healthier Ghanaian Kitchen

Use natural spices like prekese, bay leaf, garlic, and ginger

Cook with moderate oil—no be every stew wey oil go dey float top

Eat more local greens: kontomire, alefu, ayoyo, and basil

Steam, grill or roast instead of frying

Don’t overcook your veggies—keep the nutrients alive

🌟 Final Scoop: Chop Clean, Still Enjoy

Healthy eating no mean say food must taste boring or foreign. Our Ghanaian meals are full of flavor and potential—you just need to tweak a few things and make smart choices. Whether it’s cutting oil, adding fiber, or choosing local ingredients, you’re one step closer to that soft life glow ✨

So go ahead—cook, slay, and stay healthy. Your waistline and your tastebuds go thank you.