Title: “A Plate of Memories”
It was a quiet Saturday morning in Accra, and the sun peeked gently through Ama's bedroom curtains. The scent of frying plantains drifted in from the kitchen, wrapping itself around her like a warm hug. She smiled before even opening her eyes—she knew exactly what was waiting for her.
In the kitchen, her mother was humming an old Ewe tune, flipping plantains with practiced ease. The rice had already been washed and was bubbling gently on the stove. Sliced sausages sizzled in a pan beside a colorful omelette dotted with red peppers, green onions, and bits of tomato. Beside it sat a small bowl of pepper sauce, freshly blended with Scotch bonnets, onions, and a touch of oil—fiery and bold, just how Ama liked it.
Today wasn’t just any day. It was the morning of her graduation from the university. And just like every milestone before it—her first day at school, her first heartbreak, the day she got her scholarship—her mother made her this same plate of food.
To an outsider, it might seem like an ordinary meal. But to Ama, this plate told a story. The rice reminded her of the quiet strength her mother carried—always present, always steady. The sausages were her father’s touch, though he had passed years ago—he always insisted on adding them for “protein balance,” he’d say with a laugh. The plantains were her joy, sweet and golden, a symbol of the small delights in life. And the omelette, colorful and hearty, was her mother’s creativity and resilience—stretching a few ingredients into something wonderful.
Ama sat at the table, looking down at the plate. As she took her first bite, she wasn’t just eating breakfast. She was tasting memories, sacrifices, love—and the unspoken promise that no matter where life took her, she would always carry this piece of home with her.
Because sometimes, the most powerful stories aren't found in books or spoken in speeches.
Sometimes, they are served on a simple white plate.
Nutritional benefits
This meal is hearty and flavorful—perfect for a satisfying breakfast or brunch!
1.White Rice – Steamed plain rice.
Carbohydrates: Provides quick energy.
Low in fat and gluten-free.
B-vitamins (if enriched), which support energy metabolism.
Tip: Use brown rice for more fiber.
2. Fried Plantains – Ripe plantains sliced and fried until golden.
3. Sliced Fried Sausages – Sausages cut into pieces and pan-fried.
Protein and iron, important for building muscle and healthy blood cells.
Be mindful: Some sausages may be high in saturated fat and sodium—moderation is key or choose leaner/low-sodium versions.
4. Vegetable Omelette – An egg omelet with chopped vegetables like bell peppers, onions, and possibly tomatoes.
Protein: Eggs are a high-quality protein source, essential for muscle repair and growth.
Healthy fats: Especially if cooked with minimal oil.
Vitamins A, C, K and antioxidants from peppers, tomatoes, and onions.
5. Shito or Pepper Sauce – The red sauce, possibly blended pepper or shito (a popular Ghanaian hot sauce), topped with some sliced onions.
6. Green Sauce – Could be a green chili or herb-based sauce.
Potassium: Helps regulate blood pressure.
Vitamin A & C: Good for vision and immunity.
Natural fiber for digestion.
When ripe and fried, they provide healthy sugars and energy.
Overall Health Benefits:
Balanced meal: Mix of carbs, protein, healthy fats, and fiber.
Rich in vitamins and minerals.
Antioxidants from vegetables and spices support immune health.
Can be made lighter by reducing frying or switching to grilling/baking.
This meal is hearty and flavorful—perfect for a satisfying breakfast or brunch!
Recipe
Ghanaian-Inspired Breakfast Plate
Ingredients (Serves 2–3)
For the Rice:
1 cup long grain rice (e.g., jasmine or basmati)
2 cups water
Salt to taste
For the Omelette:
3 eggs
1/4 cup chopped onions
1/4 cup chopped bell peppers (red/green)
1 small tomato (chopped)
Salt and pepper to taste
1 tbsp oil
For the Fried Sausages:
3–4 chicken or beef sausages (sliced diagonally)
1 tbsp oil
For the Fried Plantains:
2 ripe plantains (sliced diagonally)
Pinch of salt (optional)
Oil for frying
For the Pepper Sauce (Shito/Blended Pepper):
3–4 fresh red chili peppers (Scotch bonnet or similar)
1/2 onion (chopped)
Salt to taste
A little oil (optional)
A few sliced onions (for garnish)
Optional Green Sauce:
A handful of green chili peppers or coriander/spinach
Garlic (1 clove)
Onion
Salt
Blend with a little water or oil
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Instructions
1. Cook the Rice:
Rinse the rice thoroughly.
In a pot, bring 2 cups of water to boil with a pinch of salt.
Add rice and cook on low heat until tender and water is absorbed. Set aside.
2. Make the Omelette:
Beat the eggs with chopped veggies, salt, and pepper.
Heat oil in a pan, pour in the egg mixture, and cook on medium heat until set.
Flip if needed and cook until both sides are done.
3. Fry the Sausages:
Slice sausages and fry in a little oil until browned and crispy on the edges.
4. Fry the Plantains:
Peel and slice plantains.
Sprinkle with a pinch of salt (optional).
Fry in medium-hot oil until golden brown on both sides. Drain on paper towels.
5. Prepare the Pepper Sauce:
Blend chili peppers and onion with a little water.
Optionally fry the blend in a bit of oil for 3–5 minutes.
Add salt to taste and top with fresh sliced onions.
6. Optional Green Sauce:
Blend green ingredients into a smooth paste.
Serve fresh or lightly sauté in oil.
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To Serve:
Plate a scoop of rice, arrange the sausage slices, a slice of omelette, a few fried plantains, and small portions of the pepper and green sauce
