Palava sauce in Liberia is a combination of jute leaves, dry fish, meat, chicken, palm oil, and spices. Ultimately, you will have a tasty sauce that is great for fufu or rice.
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There are many varieties of palava sauce across West Africa, specifically in Ghana, Nigeria, and Sierra Leone.
In Ghana, for example, jute leaves are called ademe or ayoyo, mainly used with okra to prepare okra soup.
Below is the recipe for Liberian palava sauce. Enjoy!
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How to Prepare Liberian Palava Sauce
Ingredients
- Dry fish
- Seasoning
- 2 big onions
- 1 lb. Chicken
- Black pepper
- 2 Stock cubes
- ½ cup Palm oil
- 2 cups of water
- ½ tbsp. Salt to taste
- 5 habanero peppers
- 2 cloves of garlic, minced
- Fresh salmon, cut into pieces
- 3 packs of Jute leaves or palava sauce
Instructions
- Blend the onion, pepper and garlic
- Marinate the chicken and fresh fish with the mixture and other seasonings or spices of your choice
- Add the stock cube
- Add 1 and ½ half cups of water
- Put the chicken and fresh fish on low heat and cook for 30 minutes
- Remove the fresh fish and set it aside. This is to prevent it from breaking into pieces.
- Add the palava sauce and stir
- Add the dry fish
- Taste and adjust seasoning
- Allow the sauce to cook on low heat until the water runs dry
- Stir occasionally to prevent burning
- Once the water dry out, add the palm oil
- Allow the palava sauce to simmer for 5 minutes
- It’s ready! Serve with fufu or rice.
Why You Should Cook with Jute Leaves
Protects Your Eye Health
Poor diets and nutrient deficiencies are the main causes of most eye diseases. Vitamin B6 and folate, present in jute leaves, are two nutrients that have been linked to enhancing eye health and preventing eye diseases and disorders, among other vitamins.
The amount of vitamin B6 in jute leaves, 0.0496 mg, is more than 30% of the daily value. Thus, regularly eating jute leaves can delay the onset of some eye conditions, such as age-related muscular degeneration.
Contains Various Vitamins
Vitamins E, A, and C are abundant in jute leaves. These three foods are strong antioxidants that guard your cells from free radical damage. Among other advantages, the antioxidants in these leaves can aid in enhancing fertility and vision.
Additionally, Jute leaves are a rich source of vitamin C, which is also important for boosting your immune system and protecting you from viruses and colds.
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Improve Digestion
Jute leaves contain a lot of fiber, one of the key components that helps control the digestive process. You can prevent constipation, bulk up your stool, and hasten digestion by regularly eating jute leaves.
Improves Restless Leg Syndrome
Iron deficiency is a common condition that frequently results in restless legs syndrome. Eating jute leaves frequently can help the condition because they are high in iron.
According to research, jute plants have an iron content of up to 2.73mg, which is more than a third of the daily recommended value.
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Promote a Healthy Weight
Additionally, studies have demonstrated jute leaves, rich in copper, can help raise good cholesterol and lower LDL cholesterol levels. A healthy weight can be maintained by eating jute leaves, which contain approximately 13.10 mg of copper. Copper can reduce the risk of cardiovascular disease and support a healthy diet.
Video Credit: Ulla’s Liberian Kitchen
Ulla is a Liberian living in Texas. She shares various recipes from Africa, with a focus on Liberian cuisine.
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Liberian Palaver Sauce
Equipment
Ingredients
- Dry fish
- Seasoning
- 2 big onions
- 1 lb. Chicken
- Black pepper
- 2 Stock cubes
- ½ cup Palm oil
- 2 cups of water
- ½ tbsp. Salt to taste
- 5 habanero peppers
- 2 cloves of garlic minced
- Fresh salmon cut into pieces
- 3 packs of Jute leaves or palava sauce
Instructions
- Blend the onion, pepper and garlic
- Marinate the chicken and fresh fish with the mixture and other seasonings or spices of your choice
- Add the stock cube
- Add 1 and ½ half cups of water
- Put the chicken and fresh fish on low heat and cook for 30 minutes
- Remove the fresh fish and set it aside. This is to prevent it from breaking into pieces.
- Add the palava sauce and stir
- Add the dry fish
- Taste and adjust seasoning
- Allow the sauce to cook on low heat until the water runs dry
- Stir occasionally to prevent burning
- Once the water dry out, add the palm oil
- Allow the palava sauce to simmer for 5 minutes
- It’s ready! Serve with fufu or rice.
Video
Nutrition
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