Kontomire stew also known as Palava sauce is a Ghanaian delicacy made with cocoyam leaves popularly called kontomire.
Kontomire is a stew made from cocoyam leaves, commonly prepared in the home and very popular in Ghanian cuisine. In Ghana, kontomire is served with variety of dishes; including steamed rice, cooled yam and plantain. Its English designation plava sauce is said to originate from the people of elmina.
Cocoyam or Taro ( CALOCASIA ESCULENYA) esculenya) is a starchy edible tuber and beats broad greenish leaves. The kontomire stew recipe can also be substituted with spinach kale and collard. It is grown in several places around the world. We usually consume the roots tubers or its leaves.
Kontomire’s flavor differs a bit from spinach- the leaves are thicker and harder,.more like kale or collard greens.
Taro leaves are a nutritious leafy green similar to spinach, commonly grown in subtropical and tropical regions.
BENEFITS OF KONTOMIRE: kontomire has numerous health benefits which includes prevention cancer as it fights against free radicals. Like all green leafy vegetables, cocoyam leaves contain plenty of calcium, which is useful for children.
Also, its rich in fibre and other important nutrients. Cocoyam and potato samples are high in carbohydrates, this agrees with the fact that tuber and root crops are generally rich in carbohydrates, hence their high caloric values.
They are rich in several important micro nutrients such as vitamin C, A and folate and calcium as well as a disease fighting antioxidant.
Cocoyam has better nutritional qualities than other roots and tuber crops such as cassava and yam, with higher protein, vitamin and minerals content. A versatile staple, cocoyam can also be use as weaning foods, while the leaves can be cooked as vegetables.
Cocoyam can be processed in several ways. It contains digestible starch, protein and other valuable nutrients. Boil cocoyam therefore is of high glycemic index and should be combined with low glycemic index food for it to be suitable for diabetes.
Side effects: excess intake may cause skin irritations, leaf may cause scratchiness in the mouth or throat and muscle cramps are the common side effects.
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