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Mirror recipe:Mpotompoto
Three pieces cocoyam/yam
• Two medium-size tomatoes
• One large onion
• Pepper
• Five pieces of herrings
• Three pieces of mushrooms
• Half cup of palm oil
• One small size salted fish
• Salt to taste
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Directions
•Peel and wash cocoyam, cut into smaller pieces.
•Pour into a clean saucepan and add water, pepper, onion and tomatoes.
Add salted fish, herring and salt. Cook for five minutes.
•Take out pepper, onion and tomato and blend (you can add a clove of garlic and a little ginger).
•Pour into the boiled cocoyam, stir, add your palm oil, salt and taste.
•Allow to simmer for five minutes.
•Taste cocoyam if it’s extra soft.
The mpotompoto has to be like porridge with some soft cocoyam in there.
Serve and enjoy.
Why you need herrings in your meals
Herrings are among the healthy, affordable and delicious type of oily fish that is packed with nutrients.
It is packed with ample amounts of nutrients. It provides minerals such as calcium, phosphorus and magnesium which help to maintain the bone or teeth health.
It is rich in Omega-3 fatty acids which help to maintain the function of brains.
It is important to note that the daily intake of fish helps to maintain healthy eyes.
Research shows that Omega-3 fatty acids prevent the eyesight from getting macular degeneration.
It has retinol which is a form of Vitamin A that helps to promote the night vision as well.
Although it has not been decisively proven, the Omega-3 fatty acids and vitamin D in herring may
decrease the risk of getting certain cancers, as well as help reduce the severity of the side effects associated with chemotherapy and other cancer treatments, such as nausea and low red blood cell counts.
Another benefit of herring is that, it helps children and infants to grow healthily.
The combination of good bone health and developing a strong immune system helps young ones get a healthy start in life.
Having plenty of vitamin also helps children grow strong.
People who have type-2 diabetes should consume more foods with herrings.
This is because the omega-3 acids help to lower blood pressure and triglyceride levels, assisting patients to avoid heart disease, a condition that often goes hand-in-hand with diabetes.
The writer is a Registered Nutritionist,
Public health practitioner at the
Greater Accra Regional Hospital