COCONUT

Coconut is anti-bacterial in nature

Coconut contains the following

Food value                                                      Minerals
water                          36.3%                            iron                             11%
calories                      14%                               Calcium                      6%
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AVOCADO (PEAR) and its Health benefits

Avocado pear contains 73% water, 25% fat, mineral, carbohydrate, calcium, iron, phosphorus, vitamins A,B,C and E.

HEALTH BENEFITS OF AVOCADO:

1. It reduces the aging process: it is high in potassium which helps the body, it also contains anti-againg combination

6 Keys to prevent complications and give birth to a healthy baby

As a mother you have probably experience one of these complications or know some one who has pregnancy induced, hypertention, placetal, abruption, intra uterine growth reterdation' pretem labor and bed rest premature babies still birth etc.

Pregnancy is scary these days, especially when we are constantly told that there is no known cause or cure to any of these common complications.

TOMATO and its health benefits

WATER MELON AND ITS HEALTH BENEFITS

How to cook Abak Atama Soup

Abak Atama Soup is a delicious soup popular amongst the Ibibios of Akwa Ibom State in Southern Nigeria.

ABGONO or OGBONO

Grinded Agono or Ogbono

How to Cook Ora Soup

Ora (Oha) soup is native to the South Eastern Nigeria. It is a very traditional soup similar to the bitterleaf soup but cooked with Ora leaves. Ora (Oha) Soup is special because the tender ora leaves used in preparing this soup recipe are seasonal unlike their bitterleaf counterpart which can be found all year round.

How to cook Nigerian Nsala Soup (White Soup)

Nsala soup or White Soup is a tasty, fast and easy soup recipe that has its origins in the riverine areas of Nigeria.
How to Cook Nsala Soup [Video]
Nsala Soup is perfect for a cold rainy day due to its spicy taste. Because it is so easy to prepare, you can count on it to save the day when you run out on soup a few days before the big soup day ;)

How to cook Bitterleaf Soup (Ofe Onugbu) Read more

Bitterleaf soup is one of the most traditional soups in Nigeria. It is native to the Igbos of Eastern Nigeria.

How to cook Ogbono Soup with Okra Read more

The Ogbono Soup recipe detailed on this page is the one where Okra is added to the soup.

Using Flour as Thickener in Nigerian Soups – Best Practices Read more

When cooking Nigerian soups in which we use pastes as thickeners, we usually boil the cocoyam corms (for Bitterleaf Soup, Ora (Oha) Soup) or pieces of white puna yam (for Nsala (White) Soup), then pound them into a paste before adding to the pot of soup.

Nigerian Egusi Soup (Fried Method)

The Egusi Soup recipe described on this page is the Fried Method of preparing Nigerian Egusi Soup (Ofe Egusi / Efo Elegusi / Miyan Gushi). This is the oil before egusi method.

Ofe Achara with Akpuruakpu Egusi (Mgbam)

Ofe Achara with Akpuruakpu Egusi (Mgbam) is the most traditional way to prepare Egusi Soup. The akpuruakpu is molded egusi. This is not just ordinary molded egusi that scatters as you cook the soup. These disc shaped molds of egusi should be intact and solid by the time the soup is done such that the person enjoying the soup can bite into and chew them like meat.

How to cook Abak Atama Soup

Abak Atama Soup is a delicious soup popular amongst the Ibibios of Akwa Ibom State in Southern Nigeria. Its name is derived from the two dominant ingredients: Palm Fruit Concentrate (Abak) and Atama Leaves. The base palm fruit concentrate used in preparing Abak Atama makes it similar to the Banga soup of the Niger Delta origin and the Ofe Akwu of the Igbos but the difference is in the spices and vegetables used for each of these soups and stews.

How to cook Ofe Ugba (Shredded Oil Bean Soup) Read more

Ofe Ugba, native to Imo and Abia states of Nigeria is simply Okra Soup cooked with shredded oil beans. You can call it Ofe Ukpaka or Shredded Oil Bean Soup.
How to cook Ofe Ugba [Video]

Other versions of Nigerian Okra Soup

Kiddies Okra Soup
Okra Soup with Ogbono
Classic Okra Soup

Ingredients

For 4 servings, you will need:

• 20 okra fingers
• 1 cup of ugba (milk cup is ok)
• 2 pieces dry fish (dry cat fish or mangala fish)
• 2 pieces stockfish (dry cod fish)
• 1 smoked mackerel (smoked titus fish)
• 2 cooking spoons palm oil
• Habanero pepper (atarodo, ose oyibo, atarugu: to taste)
• 1 handful crayfish
• 1 piece of ogiri okpei (dawa dawa, iru)
• 1 onion
• Garden egg leaves (alternative: spinach)
• Salt (to taste)

For grinding the crayfish and ogiri okpei, you will need:

Notes about the ingredients

1. With most Nigerian recipes, especially Nigerian soups recipes, we go freestyle when it comes to the quantities of ingredients. The quantities of all the ingredients listed above can be adjusted to your taste. In everything you do, let the ugba shine through.
2. I used only fish in preparing this soup, feel free to add meat if you wish. Do not use chicken ooo.
3. Add palm oil to your liking.
4. For the leafy vegetables, add the quantity you like. If you are in Nigeria, use aku ofe (garden eggs leaves), outside Nigeria, use leafy spinach.
5. You can use cayenne pepper (fresh or dry) if you wish.

Before you cook Ofe Ugba

Rinse all the vegetables and fish thoroughly. In Nigerian markets, dry fish and stockfish are displayed in the open hence contain dust and sometimes fine sand. So wash these very well and rinse in plenty of water.

1. Soak the stockfish for a few minutes and clean with a food brush.
2. Soak the dry fish in cool or lukewarm water till soft. Clean, debone and break into pieces.
3. Break the smoked fish into small pieces, debone and rinse.
4. Grind the crayfish and the ogiri okpei with a dry mill.
5. Cut the okra fingers into pieces. For the best Ofe Ugba, please do not blend the okra. You can grate it but hand cut is the best.
6. Slice the onion into small pieces.
7. Cut up the pepper into small pieces. You can grind it if you wish.
8. Cut the garden egg leaves into small pieces.

Cooking Directions

1. Place the stockfish in a pot, add some water and start cooking. Add water in small amounts and top up when necessary because you want as little water as possible in the pot when done. I use a pressure pot to cook stockfish, softens in no time.
2. When the stock fish is soft, use the cooking spoon to break it into small pieces.
3. Add the dry fish, ugba, crayfish and ogiri okpei, pepper, onions, smoked fish, salt and palm oil. Cover the pot and continue cooking on high heat. Stir often so it does not burn.
4. After about 5 minutes, add the leafy vegetable and okra, stir and add salt if necessary. You want as small quantity of water as possible in the soup before adding the vegetable. I used leafy spinach, watch the video below to see how I pre-prepared the leafy spinach before adding it to the soup.
5. Take the pot off the stove and transfer to another container immediately so that the green vegetables stay green.

AGBONO/OGBONO

 AGBONO/OGBONO SEED

 PACKAGED AGBONO/OGBONO SEED

AGBONO/OGBONO SOUP also known as Draw Soup makes eating Fufu Recipes so easy because of its slimy nature which helps the lumps of fufu slide down. If your kids do not like Okra Soup because of the chunks of Okra, then try Ogbono Soup, they will surely love it. You may want to use the recipe for light Ogbono Soup when preparing theirs.
How to Cook Ogbono Soup [Video]
Some people like their Ogbono soup plain, with no added vegetables, others would not touch it unless there is some kind of vegetable in it. A third group love their Ogbono Soup with Okra. Some people even go fancy and add Egusi to it.
Be sure to check out the following link where you'll find more tips for preparing Ogbono Soup.
Ogbono Soup: Frequently Asked Questions
Ogbono Soup: Easiest Recipe?

Ingredients for Ogbono Soup

• Assorted Meat and Fish: Beef, Shaki (cow tripe), Dry Fish, Stockfish
• 2 handfuls Ogbono Seeds
• 3 cooking spoons red palm oil
• Vegetable: Frozen Spinach (you can also use Pumpkin leaves or even Bitterleaf)
• 1 handful crayfish
• Pepper and Salt (To taste)
• 1 medium onion
• 2 stock cubes (Maggi/Knorr)

For grinding the ogbono seeds, you will need:

Before you cook Ogbono Soup

1. Grind the Ogbono with a dry mill.
2. Cut the frozen spinach when it is not completely defrosted. It is easier that way. Then when completely defrosted, squeeze out the excess water.
3. Cook the assorted meat with the stock cubes and onion. If you will use Shaki, remember to start cooking that first, then add beef when almost done.
4. Grind crayfish and pepper.
5. Boil some water and set aside.

Cooking Directions for Ogbono Soup

1. Pour the palm oil into a clean dry stainless steel or aluminium pot. Set on the stove and melt the oil at low heat. Remember, only melt the oil, do not allow it to heat up.
2. Once melted, turn off the heat and add the ground Ogbono.
3. Use your cooking spoon to dissolve the Ogbono in the oil.
4. When all the Ogbono powder has completely mixed with the oil, add the meat/fish stock (water from cooking the assorted meat and fish). Set the heat of your cooker to low and start stirring. You will notice the Ogbono start to thicken and draw.
5. Keep stirring till the Ogbono has completely absorbed the meat stock.
6. Add a small quantity of the hot water and stir till the Ogbono has absorbed all the water. Repeat this process till you get a consistency that is shown in the video below.
7. Making sure that your heat is set to low, cover the pot and start cooking. Once it starts to simmer, stir every 2-3 minutes for 20 minutes.
   So what you'll do is: every 3 minutes or so, open the pot, stir every well, scraping the Ogbono that sticks to the base of the pot, cover the pot and cook for another 3 minutes.
8. After 20 minutes, the Ogbono should be well cooked and you will begin to perceive its nice flavour and aroma.
9. Add the assorted meat and fish, ground crayfish, salt and pepper to taste. The Ogbono may have become thicker from the cooking. If so, add a little bit more water and stir very well. Cover and cook till the contents of the pot is well heated up.
10. If you prefer your Ogbono Soup without vegetables, turn off the heat and serve but if you like to add a vegetable then keep reading :)
11. When the contents of the pot have heated up, add the vegetable (frozen Spinach used in the video). Stir very well, cover the pot and turn off the heat. Leave to stand for about 5 minutes and serve with any Fufu recipe.

Serve Ogbono Soup with any Nigerian Fufu meal.

Read more at http://www.allnigerianrecipes.com/soups/ogbono-soup.html#yYCPGZT6Sx8B4reb.99

Dried pepper or the African red hot pepper

Dried pepper or the African red hot pepper is a very hot spice

derived from sun dried fruits of the African Chili pepper called Capsicum annuum. It is several times "hotter" than the cayenne pepper sold in the West. Most traditional African foods are cooked with this pepper; in fact I do not know of ANY African soup cooked in Western Nigeria for example without adding the red hot pepper!

Hush...Why eat pepper or any spice that hot?, some may say.

The African red hot pepper is great in dishes as it acts as a very strong appetite stimulator, as well as a spicy condiment, providing flavoring for foods. Foods are never eaten bland.

The African red hot pepper is a great stimulator of many nerve path ways in the human body, causing intense salivation, release of digestive enzymes from the gut, increased mental acuity and encouraging sweating too, a desirable effect in hot tropical climates that helps in cooling the body.

Dried pepper or hot pepper has been proven to have medicinal properties too.

Hot pepper (Capsicum) has been shown to be an anti-oxidant (protect body against effect of dangerous toxins), anti-carcinogenic (help protect against cancers) hypocholesterolaemic (helps reduce bad cholesterol in the blood) as well as having antibacterial activities

In moderate amount, it helps to increase bowel motion and aid opening of the bowel... another reason why constipation and bowel disorders are rare in Tropical Africa!

The medicinal benefit of hot pepper has also been documented, as it has been shown to help in the relief of flu. Many medications found in Chemist around the world has Capsicum, derived from hot pepper that helps in the relief of back pain, muscle pain, arthritis and rheumatism.

Hot pepper is also believed to have some antibiotic as well as anti-parasitic properties.

Boy! I guess you feel like dashing off to get a bucket load of African red hot dried pepper for your next meal. The information provided here are well researched and literatures abound to support them.

Bitter leaf

Bitter leaf is derived from the leaves of a small ever-green shrub found all over Africa called Vernonia, belonging to the family Asteraceace. There are over a thousand species of this crop. Vernonia amygdaline is commonly found in West Africa, and Vernonia galamensis in East Africa. True to its name, this leaf is bitter to taste, but surprisingly delicious in meals. Other names with which this plant is known includes: • Orugbo (amongst the Itsekiri and Urobo tribes in Nigeria) • Onugbo • Ewuro • Mojunso (East Africa – especially Tanzania) The leaf can be eaten fresh like spinach is soup or dried too. African cuisines featuring this leaf as ingredients include: • Egusi soup • Ogbono soup • Okra and bitter leaf soup • Pepper soup In many parts of West Africa, the leaves are used to wash slime off fish and snail before been cooked. The roots and twigs are eaten as appetizer too. Medicinal Value These leaves have great nutritional, herbal and medicinal value. It is contains very high amount of zinc, important in many enzyme function and keeping the skin fresh. So have claimed that this leaf may be dangerous to eat. There are no convincing studies to proof this. As a general guide, washing your leaf very well and by so doing, you remove sapiens to concentrations that are okay for the body to handle. They also contain sapiens and tannins (glycosides), as well as alkaloids. At least 13 other new compounds or vital ingredients have been found in these leaves, after a 40 years study, and have the following benefits: • Ant-malaria • Anti-bacteria • Anti-parasites