While ampesi is widely known across Ghana as boiled yam, plantain, cassava or cocoyam served with stew or pepper sauce, the Bono Region has a lesser-known traditional variation that offers a distinctly rustic and flavorful experience.

Known locally as “mpaka” or “poko,” the dish involves cooking yam, plantain or cocoyam without peeling the produce first. The food is thoroughly washed and boiled with its skin intact, with the peel removed only after the produce has been fully cooked.

The traditional cooking method has long been associated with farming communities in the Bono Region, where freshly harvested crops could be taken from the farm and placed directly into a pot after the soil had been cleaned from them.

A simple method with a distinct taste

Unlike conventional ampesi, where the food is peeled before boiling, mpaka allows the natural skin of the crop to remain during cooking.

The peel serves as a protective layer around the flesh, helping to limit excessive contact with the cooking water. Traditional cooks and consumers often say this results in food that is firm, fluffy and naturally sweet, with a richer taste and texture.

The practice is also believed to help preserve some nutrients that could otherwise be lost in cooking water, although the nutritional impact depends on the particular crop and cooking method.

For generations, the simplicity of mpaka made it particularly convenient for farmers. During busy farming periods, there was little need for elaborate preparation. Fresh yam, cocoyam or plantain could be washed, boiled over a wood fire and peeled once ready.

The cooked peel generally comes away more easily, revealing the soft, steaming food underneath.

Popular sauces and accompaniments

Like other forms of ampesi, mpaka is rarely eaten by itself.

One of its popular accompaniments is kontomire stew, prepared with cocoyam leaves, palm oil, onions, tomatoes, and smoked fish, with eggs or meat sometimes added.

Garden egg stew is another traditional pairing, offering a smoky and savoury flavour that complements the natural sweetness of boiled yam or plantain.

Depending on household preference, mpaka may also be served with palm nut soup, light soup, groundnut soup or freshly prepared pepper sauce made from tomatoes, onions, fresh chilli and local spices.

Smoked fish, salted fish, boiled eggs, avocado and grilled meat can also be added to create a more substantial meal.

The fun of peeling after cooking

Beyond its taste, mpaka comes with a small but memorable eating ritual: peeling the food after it has been cooked.

Experienced eaters can sometimes remove the skin in one long strip, almost like taking off a glove. For children and less experienced eaters, however, the process can be considerably messier, with small pieces of peel sticking to their hands and even between their teeth.

The dish is also often eaten while still steaming hot. Someone may eagerly pick up a piece immediately after it comes out of the pot, transfer it from one hand to another, blow on it repeatedly and eventually take a bite—only to start searching for water after discovering that it is still too hot.

Such moments have helped make mpaka more than just food. In many homes, it is part of the family experience surrounding traditional meals.

A meal rooted in Bono farming culture

Mpaka reflects the close relationship between food and farming traditions in the Bono Region.

The cooking method requires minimal preparation and allows freshly harvested produce to retain much of its natural character. For families accustomed to eating food directly from their farms, cooking crops in their skins was both practical and satisfying.

Many older people continue to maintain that freshly harvested yam, cocoyam or plantain cooked in its peel has a distinctive taste that is difficult to reproduce through more elaborate cooking methods.

An overlooked Ghanaian food tradition

Ghanaian cuisine is often represented internationally by popular dishes such as fufu, jollof, banku and other widely recognised meals. Yet traditional foods such as mpaka demonstrate the diversity that exists within Ghana’s regional culinary traditions.

For visitors exploring Bono cuisine, mpaka or poko provides an opportunity to experience locally grown produce in a simple and traditional form.

Its appeal lies not in complicated ingredients or elaborate presentation, but in the quality of the produce, the traditional cooking method and the cultural experience surrounding the meal.

Ultimately, mpaka represents a culinary philosophy built around simplicity, patience and respect for fresh ingredients.

The lesson behind the dish is perhaps as traditional as the meal itself: peeling the food too early only creates unnecessary work. Wait until it is properly cooked, and the skin practically removes itself.

For many Bono families, that simple approach is what makes mpaka or poko a treasured part of traditional cooking.

In the Bono Region, some of the most memorable meals are not necessarily the ones prepared with long lists of ingredients or elaborate cooking techniques. One such dish is ampesi, a traditional meal that celebrates the natural taste of locally grown food through simple preparation.

Ampesi is typically made from boiled yam, plantain, cassava or cocoyam. The boiled food is served alongside a variety of rich stews, pepper sauces, smoked fish and fresh vegetables, creating a meal that is simple in appearance but full of flavour.

The dish has remained popular in Bono and other Akan communities for generations, largely because of its versatility, nutritional value and connection to traditional Ghanaian cooking.

A celebration of natural flavours

The word ampesi is associated with the Twi word pɛse, referring to boiling. True to its name, the cooking process is straightforward. The chosen root crop or plantain is peeled, cut into manageable pieces and boiled until tender.

Unlike meals that require extensive seasoning or complicated preparation, ampesi allows the main ingredients to retain much of their natural character. Well-boiled yam, for instance, brings a soft and slightly creamy texture, while ripe or unripe plantain can provide varying degrees of sweetness and firmness.

Cassava and cocoyam offer their own distinctive textures and flavours, giving diners several options depending on preference and availability.

The stew makes the difference

Although the boiled food forms the foundation of ampesi, the accompanying stew is what often gives the meal its strongest character.

A plate may be served with kontomire stew, prepared from cocoyam leaves, which provides a rich and savoury complement to the boiled food. Garden egg stew is another popular option, offering a combination of smoky, tangy and mildly sweet flavours.

For those who enjoy heat, fresh pepper sauce adds another dimension to the meal. Its sharp and fiery taste can completely transform a simple serving of boiled yam or plantain.

Smoked fish is also a popular accompaniment. Its deep, smoky flavour adds richness to the meal while still allowing the natural taste of the boiled food to come through.

Fresh vegetables can complete the plate, adding colour, texture and freshness.

More than just a meal

What makes ampesi particularly important to Bono food culture is the simplicity behind its preparation.

The dish reflects a traditional approach to cooking in which fresh, locally available ingredients are valued rather than heavily altered. Farmers’ produce can move directly from the farm to the kitchen, where it is prepared in a way that allows its original flavour to remain noticeable.

This makes ampesi more than just a convenient meal. It represents a connection between the land, farming communities and generations of families who have continued to prepare and enjoy the dish.

A taste of home and tradition

Ampesi also carries a strong sense of familiarity. It is the kind of food that can appear at a family table, in a local chop bar or in a traditional kitchen without needing elaborate presentation.

Its appeal lies in the comfort it provides. A hot serving of boiled yam with kontomire stew and smoked fish can be both filling and satisfying, while a plate of plantain with garden egg stew and fresh pepper offers a different but equally traditional experience.

For many people, such meals are closely associated with family gatherings, conversations and memories of home.

An introduction to Bono cuisine

For visitors exploring the Bono Region, ampesi provides an uncomplicated way to experience an important part of Ghanaian culinary culture.

Behind every plate are ingredients connected to farming and seasonal harvests. The dish therefore offers a taste of the region’s agricultural heritage while reflecting cooking traditions passed down from one generation to another.

Its simplicity is perhaps its greatest strength. Ampesi demonstrates that a memorable meal does not always require expensive ingredients, sophisticated techniques or elaborate presentation.

Sometimes, good food can be as simple as fresh produce, careful cooking and a well-prepared stew.

So, for anyone travelling through the Bono Region, a plate of ampesi should not be overlooked. Whether paired with boiled yam, plantain, cassava or cocoyam, and served with stew, smoked fish and fresh pepper, the dish offers a genuine taste of the region’s culinary heritage—simple, satisfying and deeply rooted in tradition.

Few fruits announce their arrival quite like the mango. When mango season begins in Ghana, it is almost impossible not to notice. Mango trees that once stood quietly become heavy with green, golden and orange fruits, while markets and roadside stalls fill with colourful piles of mangoes.

For many Ghanaians, mango is more than just a fruit. It is part of the season, a reminder of childhood, family, generosity and the simple pleasure of eating something freshly picked from the land. In many communities, mango season is something people look forward to every year.

A ripe mango has a combination that is difficult to resist. It is sweet, fragrant, soft and juicy, with a tropical flavour that makes even a simple snack feel special.

Ghana’s warm climate and fertile soils provide favourable conditions for mango cultivation. Different varieties are grown and enjoyed across the country, and each can have its own taste and texture. Some are exceptionally sweet, while others have a pleasant tang. Some are so juicy that eating one can quickly become a wonderfully messy experience.

And perhaps that is part of the fun.

Eating a fresh mango is not always a neat activity.

You may start carefully, taking the first bite with the intention of keeping your hands clean. Before long, juice is running down your fingers, your hands are sticky, and the mango has become more difficult to control.

But nobody really minds.

For many people, the mess is part of the experience. The sticky fingers and mango stains are almost evidence that the fruit was enjoyed properly.

Mangoes also carry memories for many Ghanaians. Some remember climbing mango trees as children, picking ripe fruits directly from the branches or sharing mangoes with friends after school. Others remember sitting under a mango tree with family members while enjoying freshly picked fruit.

For this reason, the taste of mango can be closely connected to memories of home.

Mangoes can be enjoyed in several simple ways. They can be eaten fresh, sliced and served at breakfast, blended into refreshing juice or smoothies, or added to fruit salads.

The fruit is also valued for its nutritional content. Mango provides vitamins, minerals, fibre, antioxidants and a significant amount of water, making it a refreshing addition to a balanced diet.

Supports the immune system: Mango contains vitamin C and other nutrients that contribute to normal immune function.

Supports healthy digestion: Its fibre content can help support regular digestion and bowel health.

Good for the eyes: Mango contains nutrients, including vitamin A-related compounds and antioxidants, that support eye health.

Provides natural energy: Its natural carbohydrates and sugars can provide a quick source of energy.

Supports healthy skin: Vitamins and antioxidant compounds found in mango contribute to overall skin health.

Supports heart health: Mango contains fibre and various plant compounds that can form part of a heart-friendly eating pattern.

Helps with hydration: Because mango contains a substantial amount of water, it can contribute to daily fluid intake, although it should not replace drinking water.

As delicious as mango is, more is not always better.

Mango contains natural sugars, which are responsible for much of its sweetness. People living with diabetes or those monitoring their blood sugar may therefore need to pay attention to portion sizes. This does not necessarily mean mango has to be completely avoided. Depending on an individual’s dietary needs, a moderate portion can be included as part of a balanced eating plan.

Anyone managing diabetes should consider advice from a qualified healthcare professional or dietitian, particularly if blood-sugar control is a concern.

Eating very large amounts of mango may also cause digestive discomfort in some people. Because mango contains fibre and certain naturally occurring carbohydrates, consuming a lot at once can sometimes lead to bloating, stomach discomfort or loose stools.

People who are not accustomed to eating large quantities of high-fibre fruit may notice these effects more easily.

There is a simple lesson that can be drawn from mango and many other traditional foods: even sweetness is best enjoyed with wisdom.

Mango is one of nature’s delicious gifts—colourful, refreshing, nourishing and deeply connected to Ghanaian culture and memories. Whether it is eaten straight from the tree, bought from a roadside seller or served as part of a breakfast or fruit salad, the fruit has earned a special place in Ghanaian food culture.

The important thing is balance.

For most people, fresh mango can be a delicious part of a healthy and varied diet. Enjoy it, share it, and savour the season—but listen to your body and choose portions that suit your individual health needs.

After all, perhaps the real beauty of mango is not simply in its sweetness, but in the memories, traditions and moments of togetherness that come with every juicy bite.

Ghana’s fertile soils, warm tropical climate and rich agricultural traditions have made the country home to an impressive variety of fresh and flavourful fruits. From busy city markets and roadside stalls to farms and village gardens, colourful displays of seasonal fruits are a familiar part of everyday life, offering a delicious reminder of the country’s agricultural wealth.

Across Ghana, fruits such as mangoes, pineapples, watermelons, oranges, pawpaw, bananas, coconuts and many others are enjoyed in different ways. Some are eaten fresh as quick snacks on hot afternoons, while others are blended into refreshing juices, added to meals or shared among family and friends.

As different fruit seasons arrive, Ghana’s landscape seems to come alive with shades of yellow, orange, red and green. Mango trees become heavy with ripe fruit, pineapples fill markets with their distinctive aroma, and watermelons become a popular choice for families looking for something cool and refreshing.

But Ghana’s relationship with fruit goes beyond taste.

For many people, fruit is closely connected to memories, community and generosity. It is common for a neighbour with a fruit tree to share part of the harvest with others. A farmer may proudly offer visitors mangoes or oranges from the farm, while roadside sellers sometimes cut open a pineapple or watermelon for customers to taste before making a purchase.

These simple moments reveal an important part of Ghanaian culture—the tradition of sharing.

Fruit is also closely connected to Ghana’s seasons. Every fruit has its time, and many Ghanaians eagerly anticipate the arrival of particular harvests. Mango season, for instance, brings excitement to homes, schools and neighbourhoods as ripe mangoes become widely available. The first sweet pineapples of the season can equally be a welcome treat for families and visitors.

This seasonality creates a natural connection between consumers and the farmers who produce the food. Behind every basket of mangoes, bunch of bananas or pile of pineapples is the work of farmers who cultivate the land, nurture their crops and wait patiently for the harvest.

In Ghana’s towns and cities, the fruit trade also provides livelihoods for many people. Vendors at markets, roadside sellers, farmers and small-scale processors all play a role in moving fruits from farms to consumers.

Beyond the economic value, fruits also contribute to healthy diets. Many locally available fruits provide vitamins, minerals, fibre and other nutrients that are important for the body. Their natural sweetness also makes them an appealing alternative to heavily processed snacks and drinks.

Yet perhaps the most beautiful thing about Ghana’s fruits is the way they bring people together.

A neighbour gives you mangoes from a tree in their compound. A roadside seller cuts a pineapple and offers you a slice to prove just how sweet it is. A family buys a large watermelon, cuts it open and, before long, everyone is gathered around sharing pieces.

These are ordinary moments, but they tell a bigger story.

In Ghana, fruit is rarely just fruit. It represents generosity, abundance, changing seasons, childhood memories, farming traditions and the simple joy of sharing food with others.

As we explore Ghana’s wonderful world of fruits, the journey will begin locally—looking at the fruits grown across the country, their seasons, cultural significance, nutritional value, farming communities and the people whose livelihoods depend on them.

From there, the exploration will eventually extend beyond Ghana to discover how fruits connect communities, cultures and economies around the world.

For now, however, the journey begins at home—with the taste, colour and sweetness of Ghana’s own sunshine.

Fufu is more than just a popular Ghanaian dish. For many Ghanaians, it is a taste of home, family and tradition. From the boiling of the ingredients to the rhythmic pounding in a wooden mortar, preparing fufu is a process that combines skill, strength, timing and teamwork.

One of the most fascinating parts of making traditional fufu is the pounding. Usually, one person handles the pestle while another turns the fufu between the strokes. As the person with the pestle pauses, the second person quickly dips their hand in water, folds the mixture over itself and uses a swift circular motion to roll it around the inside of the mortar.

The mixture is repeatedly turned from the edges towards the centre before the next strike of the pestle. This process requires remarkable speed and precision. The person turning the fufu must carefully time every movement, moving their hand in and out of the mortar between the rhythmic strikes.

For an experienced cook, the movement becomes almost instinctive. It can look like a carefully rehearsed dance of pounding, rolling, turning and folding.

The rolling and folding are important because they help combine the ingredients evenly, remove remaining lumps and develop the smooth, stretchy texture associated with good fufu. The movement also helps shape the finished fufu into a smooth, rounded ball that can easily be transferred into a serving bowl.

For people watching the process for the first time, the coordination between the two people can be particularly fascinating. It is not simply about pounding food; it requires trust and communication between the person holding the pestle and the person turning the mixture.

There is even some humour attached to the experience. Beginners are sometimes warned: “Don’t watch the pestle—listen to the rhythm.” A moment of hesitation can result in the pestle coming dangerously close to the fingers.

In many Ghanaian homes, those close calls and the laughter that follows have become part of learning how to make fufu. Anyone who takes on the role of turning the mixture quickly learns two important lessons: trust the person holding the pestle and keep your fingers moving.

For many families, making fufu is therefore more than cooking. It is a shared activity that brings people together and passes culinary skills from one generation to another.

Ingredients

Serves 4

• 3 medium cassava, peeled and cut into chunks
• 1 medium yam, peeled and cut into chunks; alternatively, use 10 medium cocoyams or 2–3 unripe plantains
• Water, for boiling

How to Prepare Traditional Ghanaian Fufu

1. Prepare the ingredients

Peel the cassava and remove the tough inner core. Peel the yam, cocoyam or plantains, depending on the combination being used, and cut everything into evenly sized pieces so they cook properly.

2. Boil the ingredients

Place the cassava and the chosen second ingredient—plantain, yam or cocoyam—in a large pot. Add enough water to cover them and boil until they become soft and can easily be pierced with a fork.

Cooking time usually ranges from about 20 to 40 minutes, depending on the size of the pieces and the ingredients being used.

Yam and cocoyam can be used on their own to prepare fufu. Cassava is traditionally paired with plantain, while plantain can also be used alone by people who prefer it.

3. Pound the mixture

Drain the cooked ingredients and transfer them into a traditional wooden mortar, commonly known as a wɔduro.

Using a pestle, pound the cassava until it becomes smooth and stretchy. Gradually add the plantain, yam or other chosen ingredient and continue pounding until the mixture becomes soft, elastic and free from visible lumps.

Depending on the method being used, the ingredients may also be pounded separately before being combined and worked together.

Traditionally, one person pounds while another turns the mixture by hand between the strokes. The turning, rolling, and folding help create the smooth texture that makes Ghanaian fufu distinctive.

4. Roll and shape the fufu

Once the ingredients have been thoroughly combined, continue rolling the mixture around the mortar until it becomes smooth and elastic.

Shape the finished fufu into a neat, rounded ball and transfer it carefully into a serving bowl.

5. Serve

Fufu is best served immediately with a favourite Ghanaian soup. It can be enjoyed with soups such as light soup, groundnut soup, palm-nut soup or other traditional soups, accompanied by meat, fish or vegetables.

Traditionally, fufu is eaten with the fingers. A small piece is pinched off, gently shaped with the fingers and a small depression is made in the centre with the thumb. The piece is then dipped into the soup before being eaten.

There is also a traditional way of eating fufu without chewing, although first-time visitors often find it difficult to resist chewing it.

Ultimately, fufu is not just about the food on the plate. It is about the process, the rhythm of the pounding, the teamwork, the laughter and the memories created around the mortar.

And, as many Ghanaians would probably agree, one good bowl of fufu can settle more arguments than a group chat ever could.