waakye and the meal, Saturday Morning at Auntie Ama’s

waakye and the meal 

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 Saturday Morning at Auntie Ama’s

Every Saturday morning in the small town of Koforidua, the sweet aroma of smoked fish, sizzling oil, and ripe avocado drifted through the air like a promise. It was market day, but more importantly—it was waakye day.

Ama, lovingly called Auntie Ama by everyone under thirty, woke before the sun rose. Her kitchen became a symphony of motion: rice bubbling in a deep pot dyed dark red by waakye leaves, black-eyed peas softening in a corner, and shito slowly thickening into a glossy black magic in a pan.

“Today, they’ll know I still have it,” she smiled to herself, throwing in a bit more shrimp powder.

By 9 a.m., her compound was already buzzing. Kojo, the neighbor’s son, sprinted over barefoot with a bowl bigger than his stomach. “Auntie Ama, please don’t forget the egg today!”

She chuckled. “Only if you promise to finish your homework.”

He groaned, but he knew he’d still get two eggs if he waited long enough.

Soon, her table was a palette of colors: the deep brown waakye shaped in a perfect dome, glossy meat laid beside it like jewels, a scoop of hot shito daring the bold, ripe green avocado slices for balance, a small twirl of spaghetti just because, and a rainbow salad of cabbage, lettuce, onions, and bell peppers.

People came not just to eat, but to gather. Auntie Ama’s food wasn't just nourishment—it was home. It was memories of being five years old with oily fingers and full cheeks. It was uncles arguing over football scores. It was grandmothers telling stories about cocoa farms and stolen yams. Every plate carried the past and present.

As the sun dipped lower, Auntie Ama sat back on her bench, wiping her brow with the hem of her cloth.

And with every “Ei, this waakye is something else!” shouted across her yard, she smiled.

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 This well-arranged plate of Ghanaian food, likely meant to showcase a variety of local delicacies. Here's a breakdown of what's on the plate:

1. Waakye (center) – A popular Ghanaian dish made of rice and beans (typically black-eyed peas or cowpeas), often cooked with sorghum leaves to give it a dark color.
2. Shito and meat (to the right of the waakye) – Ghanaian black pepper sauce served with assorted meat.
3. Avocado (top center) – Commonly eaten with waakye for a creamy and refreshing balance.
4. Boiled egg (beside the meat) – Often added as a protein option.
5. Cooked black-eyed peas (top left) – Likely a component of the waakye or served extra on the side.
6. Fresh vegetables/salad (bottom left) – Includes lettuce, cabbage, bell pepper, and possibly onions.
7. Spaghetti (bottom center) – A common addition to waakye meals in Ghana, usually served as a side.

This is a full and hearty Ghanaian meal that combines flavors, textures, and nutrition beautifully. 

Recipe 

Great choice! Here's a full Waakye recipe along with common sides like shito, meat, salad, and spaghetti — just like the plate you shared.

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Waakye Recipe (Rice and Beans)

Ingredients:

• 2 cups rice (preferably long grain)
• 1 cup black-eyed peas or cowpeas (boiled)
• 2–3 dried sorghum leaves (waakye leaves – optional, for color)
• Salt to taste
• Water

Instructions:

1. Boil the beans until tender but not mushy. Drain and set aside.
2. In a large pot, add water and sorghum leaves. Let it boil for about 5–10 minutes to release the color.
3. Remove the leaves and add the beans into the colored water.
4. Add washed rice, stir, and add salt to taste.
5. Cover and cook on medium heat until rice is done and all water is absorbed.
6. Fluff with a fork and set aside.

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Shito (Black Pepper Sauce)

Ingredients:

• 2 cups blended onions
• 1/2 cup blended ginger & garlic
• 1/4 cup dry ground pepper (or chili powder)
• 1/2 cup tomato paste
• 2–3 cups vegetable oil
• 1 cup dried shrimp or fish powder
• Seasoning cubes and salt to taste

Instructions:

1. Heat oil in a saucepan. Add onion and ginger-garlic blend. Fry until it reduces.
2. Add tomato paste and fry until dark and oil separates.
3. Add ground pepper, shrimp/fish powder, and seasonings.
4. Cook on low heat, stirring continuously, until dark and thick (about 30–45 minutes).
5. Let it cool and store.

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Fried or Stewed Meat

Ingredients:

• Beef or goat meat (cut into chunks)
• Onion, garlic, ginger, salt, and spices
• Water
• Oil for frying or stew base

Instructions:

1. Season meat with blended onions, garlic, ginger, and spices. Let it marinate.
2. Add water and boil until tender.
3. Fry or stew the cooked meat as desired.

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Spaghetti Side

1. Boil water with a pinch of salt and a drop of oil.
2. Add spaghetti and cook until soft.
3. Drain and optionally stir-fry with onions and pepper.

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Simple Salad

Ingredients:

• Lettuce
• Shredded cabbage
• Sliced onions
• Sliced tomatoes or bell peppers
• Optional: cucumber, carrots

Toss everything together and serve fresh. A bit of salad cream or vinaigrette works well too.

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Optional Sides:

• Boiled egg
• Avocado (ripe and sliced or chopped)
• Gari (lightly soaked, if desired)

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 The nutritional benefits of each major component of the waakye meal:

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1. Waakye (Rice & Beans)

• Protein: The beans provide plant-based protein, essential for muscle repair and growth.
• Fiber: Both rice and beans are good sources of dietary fiber, aiding digestion and keeping you full longer.
• Iron & Folate: Beans are rich in iron and folate, important for red blood cell production and energy.
• Complex Carbs: Provides slow-releasing energy to keep you energized throughout the day.

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2. Shito (Black Pepper Sauce)

• Healthy Fats: When made with moderate oil, it provides energy and helps with absorption of fat-soluble vitamins.
• Omega-3 Fatty Acids: If fish or shrimp powder is used, it contributes heart-healthy fats.
• Antioxidants: Onions, garlic, and chili peppers provide antioxidants that support immune health.

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3. Stewed or Fried Meat

• High-Quality Protein: Supports muscle health, tissue repair, and satiety.
• Iron & B12: Essential for energy production and brain function.

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4. Avocado

• Heart-Healthy Fats: Rich in monounsaturated fats that lower bad cholesterol.
• Potassium: Helps regulate blood pressure.
• Fiber & Vitamins: Contains vitamins E, C, K, and B6 for immune and skin health.

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5. Spaghetti (Optional)

• Carbohydrates: Good source of energy.
• Iron & B-Vitamins: Especially if whole wheat is used.

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**6. Salad (Lettuce, Cabbage, Pe  Salad (Lettuce, Cabbage, Peppers, etc.)

Vitamins & Minerals: Excellent source of vitamin C, K, and antioxidants.

Hydration & Fiber: Helps with digestion and hydration.

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7. Boiled Egg (Optional)

Complete Protein: Contains all 9 essential amino acids.

Choline: Important for brain and liver health.

Healthy Fats: Balanced fat profile for energy and vitamin absorption.