The growing risks associated with unhealthy diets calls for attention globally. The culture of food is an age long practice which ranges from place to place. Its earliest discovery must have been in the first six hours of human existence when the crave for energy place demand on food. The essence of food must first be clearly established so as to rightly define what to consume.

Statistical evidence has instructed that human behavior is the biggest threat to healthy living. About 70% of heat diseases have contributed to untimely deaths. Most leading causes of death associated to unhealthy diet are diabetes mellitus, cancer, heart disease, high blood pressure, cerebrovascular disease (stroke and condition) osteoporosis, stress, depression, or even suicide.

In most parts of Africa, causes of death have been attributed to an “act of god” or religiously traced to other people who did not like the deceased. Unhealthy diets are linked to about 20% of death worldwide. There are lots of information regarding what to eat, how much and when to eat them in order to maintain healthy living. In reality, many of these tips have not helped much whether to loose weight or manage specific health condition. Family health history, life style individual differences, location and accessible food are factor that should serve as a guide to diet.

Tips to Developing A Healthy Eating Habit

Reduce or avoid processed food

Food that is processed contains high sodium sugar and mostly unhealthy fat. These foods can cause coronary heart diseases, diabetes, high blood pressure and obesity. Chemically processed foods with artificial ingredient are capable of destroying the body. Carbonated drinks contain artificial flavor, colouring preservatives and sugar.

Action point: Behavioural psychologist believes that many who are addicted to junk or processed food can not completely stop. Most addicts who have abstained in order to reduce body weight go back to it even before attaining their desired body weight. The recommendation is to gradually reduce its intake and substitute it with fruits and vegetables.

Other recommendation include removing junk and carbonated drink from your kitchen entirely.

Avoid abuse of drug and chemical substances

The effect of alcohol, tobacco, marijuana and other drug differs from person to person. The truth remains that there is no need to experiment with drug.

The possible risk factor associated with drug and substance abuse cases ranges from respiratory depression, comatose, incontinence of urine, lack of comprehension, damage, sedation, liver damage slow heart rate diabetes. In diabetes most cases, the effect of drug abuse may not occur until much later. Sadly the long term abuse of most drugs may result to irreparable damage. The best advice will be to stop the use of unprescribe drugs.

Drink a lot of water

Research has confirmed the series of advantages of drinking water. About 60% of the human body contains water in order to maintain balance in body fluid, circulation of nutrients and proper digestion.  Several studies have also shown that water can relieve constipation, treat kidney stones, prevent hangovers, improve brain function, enhance physical functionality and help to loose weight. Water can also help to stabilize your mood by fighting stress and flushing toxins out of the body. The amount of water needed varies from person to person. In hot temperate region, about 15 ounce of glasses or more could be required. A minimum of 8 ounces of glasses daily will be good.

Eat Vegetables and fruits

Organic fruits and vegetables are rich sources of vitamins, fiber and minerals. These essential nutrients have been proven to be medicinal to the human body. According to Johanna Lampe in his publication (The American Journal of Clinical Nutrient), fruits and vegetable consumption can modulate detoxification enzymes, stimulate immune system, reduce platelet aggregation, modulate cholesterol, reduce blood pressure, and antioxidant. Food that can be taken in their natural state have a way of regenerating the organs of the body. Use the rainbow principle of food selection which requires selecting fruits with varieties of colour.

Serve your meal in smaller plates

In developing healthy eating habit, avoid over eating. You can do this by changing your plate to smaller ones. This will help to reduce how much you eat per serving plate. Too much of any kind of food may increase your calories and cause obesity. Also be careful not to eat too late at night.

Most deaths are preventable if only we take the discipline to adjust what we eat and cultivate a healthy attitude towards food. You are what you eat.

“If you achieve all kind of things in the material world, but you lose your health or your place of mind, you get little or no pleasure from your other accomplishments.”

Brian Tracy

This article Get Fit With Wale: Developing Healthy Eating Habits appeared first on Connect Nigeria.

On our menu today is the Ibibio delicacy, Asa Akpakpa. Asa akpakpa is also called asa ibokpot. This food is very popular during the early or late harvest season. This is largely because maize, the main ingredient for this food is readily available at that time.

The recipe for this food was sent by an acquaintance of mine, Kate Effiong. According to her, asa akpakpa is a type of corn meal prepared with coconut water and milk. However, while coconut milk adds a unique flavor and aroma to this food, it is not a compulsory requirement for this meal. In the absence of coconut water, asa akpakpa can be prepared with just meat or fish stock.

Ingredients for Asa Akpakpa

Maize grain
Medium sized dry fish
Ground crayfish (about 4 tablespoonfuls or more)
Fluted pumpkin leaves
Coconut milk and/water
Palm oil
Seasoning cubes
Onions
Salt
Ground dry pepper

Method of Preparation

The first step in making this food is to grind the maize to flour using a dry grinder. Please note that the maize for asa akpakpa is roughly ground.

The next step after this is coconut water and milk extraction. Use a hammer or sharp object to break the coconut on a clean flat surface. Please go easy on the coconut, if you want to get the water. That way, you can use a cup to harvest the water from the first crack in the coconut.

Afterwards, apply more force to break the coconut completely open. Use a knife to carefully detach the coconut meat from the shell. Rinse the coconut meat and then cut into tiny pieces.

Put the coconut in a blender, add warm water and blend to a smooth paste. Rinse a sieve and place it on a clean bowl. Pour the blended paste into the sieve. Rinse your hand and use it to squeeze out the milk from the coconut chaff.

Pour some coconut milk and water into a saucepan and place on a lit cooker. Add ground crayfish, dry fish, chopped onions, and palm oil to the saucepan. Please note that the palm oil used in making this food should be minimal so that it doesn’t counteract with the coconut flavour.

Allow the content of the pan to come to the boil. Add pepper, seasoning cubes, and salt to taste.

Use one hand to scoop the maize flour into the boiling saucepan and use the other hand to stir the mixture with a wooden ladle. Repeat this process until all the maize flour required to make this food is in the saucepan. Cover the saucepan and allow it to cook for about five minutes.

If the paste is too thick, add a little more coconut milk or water to it but ensure that the porridge is neither too thick nor too watery. Add the chopped vegetables, stir and turn off the heat. Serve hot.

Certainly, I trust you’ll enjoy asa akpakpa. Here are 7 other Meals You Can Prepare From Maize.

Featured Image Source: Pictame

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Dogs are affectionate, brave, and loyal. In most developed countries, their services are utilized at home and at work. However, the dog has another purpose for some people in Nigeria. That purpose is for consumption. Specifically known for dog meat consumption are the Efik-Ibibio ethnic group.

The Efik-Ibibio reside in the South-South geopolitical zone in Nigeria. Almost all Efik-Ibibio clans and sub-clans are located on river banks or creeks. The cooking prowess of the people is respected throughout the country and is said to be as old as the people themselves. The nutritional culture of the people derives from the rivers that surround them. But they also source for and enjoy meat reared at home or captured in the forests or on the streets. 

Why Dog Meat?

One of the delicacies of the Efik-Ibibio is dog meat. Dog meat is generally known in Nigeria as 404. While some people consider the consumption of dog meat as unethical, prohibitive, and forbidden on both religious and social grounds, it is a cultural delicacy in Akwa-Ibom and Cross River states. Aside the consumption of this meat for pleasure or sexual stimulation, there are cultural arguments that support the ingestion of dog meat amongst the Efik-Ibibio. The people ascribe curative and magical powers to it. Some believe that consuming it wards off witchcraft attack, cures malaria, rejuvenates the skin, and bestows supernatural powers on consumers.

Some locals buy live dogs for preparation at the markets in Cross River and Akwa Ibom, while some others catch stray dogs. It is also easy to find joints that specialize in dog meat preparation in the states. It is said that dogs are drawn on the walls or bill boards of such joints. With such blatant advert, patrons cannot pretend ignorance of what they are about to consume.

Meanwhile, the preferred breed of dogs for consumption is the local Nigerian breed which is derogatorily referred to as ekúke. These local breeds are far cheaper than the foreign ones. The fact that some of these dogs may have rabies infestation matters not to consumers. Most of them believe that cooking kills whatever disease an animal may be carrying.

Amongst the Efik-Ibibio, social events like traditional weddings and child dedications are said to be incomplete without 404. Hosts of such occasions could serve all sorts of intercontinental dishes, but consider 404 the icing on the cake. One can safely say that 404 is to the Efik what asun is to the Yoruba.

In conclusion, peppered meat, pepper soup, and white rice are some of the delicacies that can be prepared with dog meat. Consumers also enjoy this meat with beer or palm wine.

Sources

Efik-Eburutu

Pulse Nigeria

Fight Dog Meat

Nigeria Tribune Online

Feature image source: Pulse NG

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Food is a central identity marker. It defines personality, social class, lifestyle, and relationships. Our understanding and relationship with food is governed to a large extent by our culture. We can tell where a person comes from by the type of food he eats and by the ingredients and method of preparation he uses. Even though globalization has led to cultural food diffusion, people’s food choices and habits are still influenced by their culture.

Edo State is situated in the South-South geopolitical zone. The five major ethnic groups in Edo State are the Bini, the Afemai, the Esan, the Owan, and the Akoko-Edo. The great people of Edo State are very traditional. Just as we have in all ethnic groups, food is a vital instrument in the transmission of the Edo culture. The people of Edo State also have a number of interesting delicacies like omoebe soup, pepper rice, owo soup, and omi ukpoka soup.

On our food history segment today, we will be discussing omi ukpoka, a soup that is indigenous to the Afemai people of Agenebode in northern Edo State. Omi ukpoka is generally known as corn soup. It is prepared with ground dry corn, the type used in making akamu. The corn is blended with smoked fish. Its preparation also includes herbs like uda, uziza, and ehuru. These herbs are not only therapeutic, they are also responsible for the unique taste of the soup.

Omi Ukpoka is best prepared in small quantity so that it can be consumed at once. This soup is best eaten as e dey hot. This is because the soup, thanks to the corn, thickens further when it is cold.

Omi ukpoka has a texture that is similar to ofe nsala or light egusi soup. It has high carbohydrate content and so, it’s not recommended for people on a diet. Omi ukpoka is preferably served with pounded yam but it can also be enjoyed with any swallow of choice.

Sources

Edo State Government

1Q Food Platter

Naija Food Therapy

Steemit

Featured image source: Pulse NG

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World Food Day is one of the most celebrated events in the United Nation’s calendar. This event holds annually on the 16th of October. This year’s edition is devoted to addressing issues of global hunger. The theme of this year’s event is “Our actions are our future. Healthy diets for a #zerohunger world.” This theme essentially reminds us that we are what we eat. Since staying healthy is an obligation we owe ourselves, below are six tips that can help us achieve or maintain a healthy diet.

Eat a Variety of Foods

The saying, variety is the spice of life, also applies to food. We should make eating right a lifestyle. Since no food contains all the nutrients the body needs, our daily diets should be a mix of staple foods drawn from each of the classes of food. This will not only promote good health, it will also make meal times more interesting.

Cut Back on Salt

Salt, also known as sodium chloride is a vital ingredient in food preparation because it adds flavor to food. According to Harvard School of Public Health, the human body needs about 500mg of sodium daily. This enables it to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. However, too much salt is bad for the health. It can raise blood pressure; this increases the risk for heart disease and stroke. It can also damage the kidneys. So, in order to maintain good health, we need to reduce our salt intake. This can be achieved through using salt sparingly while cooking, reducing our consumption of processed foods and drinks most of which have high salt content, and avoiding the consumption of raw salt.

Know your Fats and Oil

Research has shown that what matters most in dietary fat is the type of fat we eat and the quantity consumed. Foods that are rich in unsaturated fat like olive oil, avocados, and fish, are considered healthier dietary choice than foods that are rich in saturated fat like butter, red meat, and palm oil.  However, since it may be difficult to avoid unsaturated fats entirely, both kinds of fat should be consumed in moderation and where possible, saturated fat should be replaced with unsaturated fat. 

Eat More of Home Cooked Meals

Fast foods are a necessity in our world today. But no matter what PR says, they can never take the place of home cooked meals. So, cook your own food. Home cooked meals are cheaper. Besides, cooking helps you control the quantity of sodium, saturated fat, and overall calories that you consume.

Limit your Sugar Intake

You’re already familiar with the saying, too much of everything is bad. Well, sugar is no exception. It increases the risk of unhealthy weight gain. There is a significant quantity of the hidden sugar in processed food and drinks. Therefore, if you want to cut down your sugar intake, focus more on whole meals. Learn to read labels; learn to identify the many names of sugar and its many different forms.

Cut Back on Alcohol

Alcohol is a psychoactive substance. Even though it has a few health benefits, it should be taken in moderation. Drinking too much or too often increases your immediate risk of injury. It also causes long-term effects like liver damage, cancer, heart disease and mental illness. Thus, if you want to look and feel better, drink less. And here’s a toast to World Food Day.

Source

Greening the Blue

Gillian D’ Souza, “Is Saturated or Unsaturated Fat better for You?” Medical News Today, https://www.medicalnewstoday.com/articles/321655.php accessed 11th October, 2019.

Harvard School of Public Health “The Nutrition Source: Salt and Sodium,” https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/ accessed on the 10^th of October, 2019.

Healthline

Featured image source: Give Healthy

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The Urhobo are located in the Niger-Delta region of Southern Nigeria. They are one of the major ethnic groups in Delta State. The word, Urhobo refers more to the language and the people than it does a territory. The Urhobo live near the River Niger and they are supplied by a large network of streams and rivers. The people have a number of interesting delicacies to their credit. Some of them are ukhodo, okpariku, oghwevwri, and iribotor soup.

Up for discussion on our food history segment today is the food, iribotor soup. This soup hails from the Urhobo ethnic group in Delta State. It is said that the name, iribotor literally means soup made on the ground. Since iribotor soup is either prepared in an earthen pot which the Urhobo call evwere or in a mortar, one would not be wrong to use the term, iribotor in reference to food that is not cooked.

Preparing Iribotor Soup

Iribotor soup can also be referred to as native pepper soup. As expected, a generous amount of pepper is used in its preparation. The spicy hotness of the soup drives away cold and brings instant relief to the consumer. Native spices like ehuru, uda, uziza are used in the preparation of this soup. These spices bestow a distinctive flavor and taste on the soup. Moreover, the medicinal properties of these native spices are the reason why this soup is usually prepared for new mothers in Urhobo. Please note that in the absence of these native spices, pepper soup spices can suffice. Iribotor soup is made with roasted fish; the addition of palm oil to this soup is optional.

Iribotor is best eaten at once or the same day at most. The Urhobo believe that reheating this soup destroys its taste and consistency. This perhaps explains why it is imperative for every Urhobo person to know how to prepare a single person’s portion of Iribotor Soup.

This soup is best enjoyed with boiled yam and unripe plantain. It is one of the quickest meals of the people. So, the next time you have a craving for pepper soup, you can prepare the Urhobo version.

Source

Pulse Nigeria

Wikipedia

Featured image source: Na Osusu

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On our menu today is the South-South special, bole (pronounced bòlé). This food consists of roasted plantain, really spicy pepper sauce, and fish. Plantain is one of the major agricultural produce of Bayelsa and Rivers states. Both states are surrounded by rivers and creeks so fish is readily available. I don’t know how the sauce came about; since the sauce make sense die, all I can say in reference to it is, God bless the creator. Bole is sold in almost all the street corners of Yenegoa and Port Harcourt. But it can be made at home. Sit with me a while and I’ll show you how to prepare this meal at home.

Ingredients for Bole

Plaintain (unripe, half ripe or ripe)

Fish

Palm oil

Fresh tomatoes

Fresh pepper

Ginger

Seasoning cubes

Onions

Salt

Utazi leaves

How to Prepare

The first step in making bole is to prepare the ingredients for the pepper sauce. Please note that the ingredients for making pepper sauce should be enough to sauce the fish before roasting.

Peel the ginger and onions and rinse them alongside the tomatoes and pepper. Put these ingredients in a clean blender, add a little water and blend. Whether you achieve a smooth blend or a rough one is entirely up to you.

Divide the blended ingredients into two unequal parts. Rinse, peel and chop more onions, and set aside for later use. Rinse and slice the utazi leaves, and also set aside for later use.

In a clean pot, put the larger portion of the blended ingredients. Boil until the water in it dries. Add the palm oil and some chopped onions to the pot. Fry the tomato blend for some minutes. Add the seasoning and salt to taste. Fry for about two minutes and then turn off the heat.

The next step is to sauce the fish and prepare the plantains. To this end, cut the fish, remove all the intestine and rinse well. Take the smaller portion of the blended ingredients, add palm oil, seasoning cubes, and salt to it and stir.

Preheat your oven at 150°C because the plantain and fish need to roast slowly. Rinse and peel the plantain. Place the plantain on the grill rack in the oven. Dip each piece of fish into the sauce and also place it on the grill rack to start roasting. Remember to turn the sides of the plantain and the fish from time to time. When both are perfectly roasted, turn off the oven.

If your pepper sauce has gone cold, you can heat it up.  Serve the bole hot. Don’t forget to add a little utazi leaves on it.

Sources

Pitakwa Times

All Nigerian Recipes

Featured image source: Pulse NG

This article Recipe for Bole appeared first on Connect Nigeria.

Today, I’ll tell you a little story about how I discovered Skippers Fast Food. It happened one Sunday, about two or three years ago. As my cousins and I drove home after Holy Mass, we started discussing about a suitable accompaniment for the Sunday rice which was waiting at home. We didn’t buy the ingredients for salad on Saturday and even though there were a couple of markets where we could pick what we wanted to make it, no one wanted the stress.

You see, we have this Sunday tradition of cooking before Mass then eating and sleeping after Mass. Since the idea of working after Mass was unpalatable, we settled for moi moi. When I suggested another restaurant, my cousin, Afonne, said “Nope, we’ll buy from Skippers, they have the best moi moi in Port Harcourt.” I didn’t put much stock in her opinion; taste is subjective, after all. Anyways, we got to Skippers and she went into the restaurant and bought one wrap of moi moi for everyone.

The first thing that struck me as she rejoined us in the car was the aroma which enveloped the car like a delicious hug.  I was nearly drooling by the time we got home. Instead of changing out of my clothes as is my wont, I went straight to the kitchen, dished my rice, took my moi moi, unwrapped it, and placed it beside my rice before tucking into the food. People of God, all it took was one taste, just one taste oh! And the seduction which started in the car was finalized. I have been in love with Skippers Moi Moi since that day.

The interesting thing about Skippers Moi Moi is that it is not the filling that makes it special (it’s actually minute). The taste, as one Indomie advert says, is the difference. I can tell you for free that whoever prepares that moi moi dey use im church mind dey do am. I’m not exaggerating when I say people queue for this moi moi. Yesterday, on my way to work, I decided I wanted moi moi for breakfast. Naturally, I went to good old Skippers Fast Food to get some. I knew from experience that Skippers Moi Moi is usually ready as early as 7:15am and I wasn’t disappointed. The inspiration for this review came while I was enjoying my food.

Skippers Fast Food is located at No. 35 Elelenwo Street, GRA, Port Harcourt. They open by 7:00am and close by 10:00pm. The staff are efficient and friendly. Apart from moi moi, they also sell rice, a number of Nigerian soups and swallow. But if you want their moi moi, you can buy one wrap of deliciousness with three hundred naira.   You can also contact Skippers Fast Food for your outdoor catering.

Featured image source: @skippersng – Facebook

This article Restaurant Review: Skippers Fast Food, Port Harcourt appeared first on Connect Nigeria.

In the land of the Efik-Ibibio, from a time beyond human memory, a sacred gift resides. That gift is the gift of cooking. It is the pride of the people, the envy of other ethnic groups most of whom have adopted delicacies that originated from the kitchen of this special people. Traditional events of the Efik-Ibibio are usually colourful. They offer the people an opportunity to display their ceremonial foods. Today, we would be reviewing five ceremonial delicacies of the people.

Ekpang Nkukwo

This cocoyam porridge is a luxury dish that will melt the heart of most people of Efik-Ibibio origin. The time and the quantity of ingredients devoted to the preparation of this food stamps it a special dish. Ekpang nkukwo parades ingredients like cocoyam, water yam, cocoyam leaves, periwinkles, dry fish, crayfish, palm oil, and pepper. This food is prepared for traditional weddings, baby christening, and other cultural festivals.

Afia Efere

This kingly delicacy is the Efik-Ibibio version of white soup. It is the toast of traditional ceremonies. Even though there are two major types of afia efere– afia efere ebot (goat meat afia efere) and afia efere unen (chicken afia efere) -afia efere ebot is commonly served at traditional events. Aiden fruits, calabash nutmeg, and negro pepper are some of the native spices for preparing this soup. It is best served with pounded yam.

Jollof Rice

This food is generally a must have for all events in Nigeria. Everything about ceremonial jollof rice, from the aroma, presentation, and taste is special. In addition to chicken, fish, or beef, of course, moi moi and salad are some of its accompaniments.

Afang Soup

This is another ceremonial special. This soup is made with shredded afang leaves and water leaves. This soup is as nutritious as it is medicinal. Afang soup gets its thickness from the bulk of vegetables used in preparing it.

Edikang Ikong

Last but not least is the Efik-Ibibio blood tonic. For traditional weddings, this soup offers comprehensive assurance to the in-law that their wife-to-be knows about food and she would feed their son fat. Edikang ikong is prepared with a combination of pumpkin and water leaves, assorted sea food, fish, and meat. This soup is best served with fufu or eba.

Sources

Needlelines Blog

Nigeria Food Tv

Featured image source: hungryNG – Nairaland Forum

This article Did you Know? 5 Ceremonial Foods of the Efik-Ibibio appeared first on Connect Nigeria.

Iwuk edesi is the Efik-Ibibio version of native jollof rice. It is easy to prepare and it’s delicious too. The palm oil used in preparing this food gives it a traditional taste. Iwuk edesi can be cooked with or without vegetables. I love the flavor scent leaves give to this  pot of native delight. However, pumpkin leaves and basil leaves can also be used in preparing this food.  Again, in cooking iwuk edesi, the cook determines the quantity of protein to be used. But smoked fish or dry fish are considered a must have. They add a unique taste and flavor to the food.  For today’s iwuk edesi, I’ll be using just dry fish and kpomo.

Ingredients for Iwuk Edesi

Rice

Dry fish

Kpomo

Crayfish

Locust bean

Onions

Fresh pepper

Palm oil

Scent leaves

Stock cubes

Salt

Method of Preparation

Rinse the rice and parboil. Peel two onions. Rinse them alongside fresh pepper. Dice one onion and blend the other one and the fresh pepper. Use the dry mill of the blender to blend crayfish and locust bean. Set all blended ingredients aside for later use. De-stem, rinse and dice the scent leaves and also set aside for later use.

Get a pot large enough to accommodate the rice you’re cooking. Heat the palm oil. Please do not bleach. Add the diced onion and sauté until almost translucent. Add the blended crayfish and locust bean to the pot. Stir fry for about two minutes. Add water to the pot. Please note that the quantity of water you’ll add to the pot should be determined by how soft your parboiled rice is. It’s always advisable to start with small water. The quantity can be increased later if need be.

Add dry pepper, stock cubes and salt to taste. Add kpomo and dry fish. Stir and allow to cook for about five minutes. Add the parboiled rice. Use a wooden spoon to stir and combine the rice and the ingredients. Make sure the quantity of liquid is not too much. Check the seasoning and salt and adjust if need be. Cover the pot and cook till the rice is tender. Add the scent leaves. Stir and turn off the heat. Serve hot.

Sources

Sisi Jemimah

Nigerian Lazy Chef

Featured image source: The Joyful Cook – Youtube

This article Recipe for Iwuk Edesi appeared first on Connect Nigeria.

On our menu today is achicha ede. This pottage is prepared with dried cocoyam flakes. Achicha ede is very dear to the people of Enugu State. There are two ways of preparing this native delicacy. While cocoyam flakes is the only primary ingredient used in the first method, the second method involves the use of two primary ingredients, cocoyam flakes and pigeon peas, locally known as agbugbu or fiofio.

Today, we’ll be discussing the second method of preparing achicha. Before we proceed, let me quickly say that fiofio takes a long while to get tender. So, if you’re hungry and you want to whip up a quick, delicious meal, this method is not for you. Let me also add that while I use crayfish and seasoning cubes in making this food, the addition of both ingredients is actually optional.

Read more on Nigerian foods.

Ingredients

Achicha ede

Fiofio

Palm oil

Ukpaka (fermented african oil bean)

Onions

Crayfish

Fresh pepper

Seasoning cubes

Salt

Scent leaves

How to Cook

Put the dry cocoyam flakes in a clean mortar and crush it with the pestle. Soak the crushed cocoyam flakes overnight.

Remove the dirt from the fiofio then rinse and cook on medium heat.

Rinse the soaked cocoyam flakes to eliminate sand and stones and put it in a strainer.

When the fiofio is tender, wrap the cocoyam flakes with uma leaves, clean waterproof or aluminium foil, then open the pot and put the wrapped cocoyam flakes on top of the fiofio. Cocoyam flakes need about 20 minutes to get tender so make sure there is enough water in the pot to prevent burning.

While the fiofio and cocoyam flakes are cooking, peel the onions, rinse it along with pepper. Dice the onions and pound the pepper and crayfish. Rinse and dice the scent leaves. Set these aside for later use.

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When the fiofio and cocoyam flakes are tender, remove the pot from the heat. Please ensure that the pot of fiofio is completely drained of water. This is because cocoyam and water do not mix well. Water makes cocoyam slimy. This is why oil is the main base for the achicha ede stock. So, if you don’t want to end up with a pot of lumpy looking achicha, drain excess water from the pot. Then, unwrap the cocoyam flakes and pour it into the fiofio.

Put a clean saucepan on fire. Pour palm oil into the saucepan and allow it to heat. Please do not bleach.

When the oil is hot, add the diced onion and sauté for about two minutes. Add ukpaka, crayfish and pepper to the saucepan and stir fry for another two minutes. Add seasoning cubes and salt to taste. Stir well and turn off the heat.

Transfer the content of the frying pan into the pot of achicha ede. Add the diced scent leaves. Stir well using a wooden spoon. Taste and adjust the seasoning if need be.

Put the pot back on fire and allow it simmer for a minute or two. Turn off the heat.

Your achicha ede is ready. Serve hot with a glass of cold water.

Featured image source: All Nigerian Recipes

Got a suggestion? Contact us via editor@connectnigeria.com

This article South Eastern Delicacies: Recipe for Achicha Ede appeared first on Connect Nigeria.

Ugba or ukpaka is the local name for fermented African oil bean. The African oil bean tree grows approximately 6 metres in girth and 21 metres in height. The tree is low branched; it has low wide buttresses and an open crown that allows light to penetrate under its canopy. The glossy brown seeds are the most widely used part of the African oil bean. It is contained in a flattened pod that explodes when it is ripe.

Read more about Nigerian Foods

Ugba is a product of alkaline fermentation of oil bean seeds. Fermented ugba tastes better than the unfermented one and has a softer texture too. It is a nutrient packed natural food. This delicacy serves both as a meal and a food flavoring agent. It is also a cheap source of protein for those who cannot afford expensive options. Ugba is used as an accompaniment to a number of dishes like nkwobi, isi ewu, abacha, and ji agwolu agwo.

Ugba salad is a traditional Igbo meal that hails from Imo State. This food is an exclusive delicacy that is served in traditional ceremonies in most parts of South-Eastern Nigeria. The meal has become so popular that it is a restaurant special in most parts of Nigeria. The cost of ugba has made this meal an expensive one. One wrap of ugba is usually very small; at least four wraps are needed to make a plate.

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Ugba Salad is prepared with shredded ukpaka. This meal is made the same way as abacha. Other ingredients for making this delicacy are stockfish, palm oil, pepper, wrapped locust bean, kpomo, edible potash (ngor), garden egg leaves, seasoning cubes, and salt.

Ugba salad can serve as a meal or a snack. It is best enjoyed with a glass of cold palm wine.

Sources:

All Nigerian Recipes

Buzz Nigeria

My Diaspora Kitchen

Nurudeen A. Olasupo, Chimezie P. Okorie and Folarin A. Oguntoyinbo, “The Biotechnology of Ugba, a Nigerian Traditional Fermented Food Condiment,” Frontiers in Microbiology, 7, 2016.

Featured Image Source: The Guardian NG

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As a child, I loved stories. Some of the best memories of my childhood were of sitting at my father’s feet and listening avidly as he told us stories. Our moonlight was the fluorescent bulb in our living room. On those evenings, when Daddy had no pressing legal writing to attend to, my siblings and I sat at his feet and he entertained us with stories that enlightened us on the myths, cultures, and traditions of Aguleri in particular and the Omabala Area in general. In my opinion, this cultural formation is one vital education that children of this generation are missing.

Anyway, udala is a delicious seasonal fruit. It is commonly enjoyed in dry season. There are several folktales that centre on this tree. Two of these stories readily come to mind. The first is the story of an orphan who planted an udala tree because his step mother spitefully excluded him when she shared udala to her children. The orphan faithfully sang to the seed he’d planted until it germinated, grew, and produced lush fruits that always fell every time he wanted to lick udala. One of the stanzas of the song in the story goes like this,

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Udala mu mia,                   Nda

mia mia mia,                    Nda                                                   

Nwunye nna muo,               Nda

Gote Udala lachaa,            Nda

Lacha Lacha Lacha,            Nda

Lachapu nwa enwe nne,       Nda

Lachapu nwa enwe nna,       Nda

Enu uwa bu olili,                Nda

Onye nosia onava,              Nda

If you can remember this song, then know you’re not today’s pikin. Lol. The second story is that of Ezezemali, the young girl who went to pick udala with her friend at Uga Olu and ended up with a one legged spirit husband. Funny, right? Well, that’s the stuff folktales are made of.

The udala tree is a special tree not just in the Omabala Area but in Igboland as a whole. Its existence is shrouded in mystery and superstition. Many years ago, this tree was usually found in the village square. The fact that no one knew who planted it added to its mystery. It was (is) communally owned; anyone could pick and enjoy the fruit of this tree. Plucking or climbing the udala tree was, however, considered a taboo in the Omabala Area. Anyone who wanted to eat of the fruit of this tree waited patiently for it to fall. No one knows the reason for this but I think this law was formulated to instill discipline and patience in the people. Anyway, when udala is in season, children converge under the tree early in the morning and at full moon to play and wait for the fruit to fall.

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Another interesting thing about the udala tree in the Omabala Area is the belief that it is the abode of spirit children. Children were therefore forbidden from going near the tree at Uga Olu. Uga Olu means working hours. Since the village was usually quiet when parents, guardians, and adolescents went to work, children were warned to stay close to the homestead and to avoid going to pick udala at this time. It was believed that any child that goes near the udala tree at Uga Olu could be stolen by the spirits. This myth is what probably inspired the Ezezemali story. 

Moreover, the udala tree is considered a symbol of fertility in Igboland. This is probably because this tree is always surrounded by children. In the days of old, women with fertility issues sit under the shade of the udala tree to wait in the hope that one of the good spirit children can come to them.

Finally, taking any form of illumination to the udala tree is forbidden in the Omabala Area. In fact, it is considered a punishable offence because it is believed that doing so causes only rotten fruits to fall.

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This article Did You Know? The Myths behind the Udala Tree in the Omabala Area of Anambra appeared first on Connect Nigeria.

The first time I ate Ofe Achara was at my friend’s traditional wedding at one of the communities in Isiala Ngwa Local Government Area. I was one of the asoebi ladies. While we were getting dressed, the bride’s younger sister walked in. Behind her were three waiters; each was carrying a small warmer. We were told that the bride’s mother wanted us to eat before the event proper so that we would have energy to dance and serve guests. The waiters opened the warmers to reveal our options. In one was Jollof rice. In another warmer was soup; it looked like egusi soup. In the third warmer was semo.

The supposed egusi soup caught my eye because it looked rich. What seemed like pieces of fish were scattered all over the soup so I promptly ditched Jollof rice for soup and semo. I collected my portion, washed my hand and faced my food with so much joy in my heart. The first morsel of swallow went into my mouth with what I thought was a piece of fish. I quickly separated the two; I swallowed the semo, chewed my fish and tasted bewilderment. What I thought was fish was actually akpuruakpu egusi. I learnt that day that the soup before me was not the usual egusi soup but ofe achara.

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As can be deduced from the title, ofe achara is a traditional soup that originated from Abia State. It is the ceremonial food of the people. Achara, which is the major ingredient in making this soup, is derived from the edible shoots of the elephant grass. The thick, dark green skin of the grass is inedible but it shelters the soft edible part of the elephant grass. This soft edible part is the achara which is needed to prepare this soup. 

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Another important ingredient for ofe achara is akpuruakpu egusi. Indeed, ofe achara is another way of preparing egusi soup. Some people even assert that it is the most traditional way to prepare egusi soup. The egusi for this soup must be molded; this is why the akpuruaku (which means molded) is emphasized. Akpuruakpu egusi is not the ordinary molded egusi that scatters as you cook the soup. These disc shaped molds of egusi are usually intact and solid by the time the soup is done. That way, anyone enjoying the soup can bite into the well spiced moulded egusi and chew them like meat.

Other ingredients for making this soup are osu, palm oil, stock fish, dry fish, fresh pepper, crayfish, stock cubes, ogiri okpei (locust beans), okazi leaves, and salt. Ofe achara is as nutritious as it’s delicious. You should try it sometime.

Sources:

All Nigerian Recipes

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Donkeys were introduced in Nigeria during the Trans-Saharan trade. As pack animals, they provided a cheap, reliable alternative for short and long distance journeys. Donkeys have a great reputation for patience and endurance. The use of this animal in the transportation of agricultural produce has persisted in Northern Nigeria especially in areas with a network of bush paths and in hilly countries where no roads exist. While donkeys are not part of the landscape of South-Eastern Nigeria, trailer loads of them allegedly arrive the region almost every day. Their destination is usually Ebonyi State where most indigenes of the state are said to consume donkey meat.

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Donkey is called jaki in Igboland. It is alleged that in Ebonyi, the consumption of donkey meat is as old as the state. In the state, the sale of donkeys and donkey meat is quite lucrative; hundreds of people feed their families from the trade. The major market for the trade in this meat is Nkwor Jaki. This market is located at Ezzamgbo in Ohaukwu Local Government Area of the state, a few kilometres away from the Abakiliki-Enugu expressway. From this market, donkeys are supplied to butchers and marketers in major cities and villages across the state and beyond.

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The rate of consumption of jaki meat is so high that donkeys are said to have become an endangered specie. The meat allegedly looks and tastes like cow meat. It is said that most restaurants in Ebonyi cook with this meat and some customers consume it in ignorance. Even though the meat is supposed to be far cheaper than cow meat, some mischievous butchers sell it at the same price as cow meat. It is also said that the sale and consumption of this meat in the state is so high that non-indigenes find it difficult to differentiate between cow meat and donkey meat.

Some customers, in reaction to this influx of donkey meat to the market question the true identity of the meat they want to buy. Some others only buy cow meat from reliable butchers and some have simply switched from cow meat to goat meat to avoid stories that touch.

Sources:

Gyanden Peter Kughur and K.M. Baba, “The Role of Camels and Donkeys in Rural Transport in Dundaye District of Wamako Local Government Area of Sokoto State, Nigeria,” https://www.researchgate.net/publication/305710880

Nabob Ogbonna, “Nkwor: Ebonyi Market where Donkey Meat is the Major Attraction,” Daily Trust, June 5^th 2016.

Onwuka Njoku, Economic History of Nigeria (Enugu, Magnet Business Enterprises, 2001).

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Diabetes mellitus commonly referred to as Diabetes is a metabolic condition that impairs the body’s ability to process blood glucose which is also known as blood sugar. Diabetes is either caused by the inadequate production of insulin by the pancreas or by inadequate sensitivity of body cells to the action of insulin. In either case, the blood sugar cannot get into the cells for storage and this leads to health complications.

One effect of diabetes is that it increases a person’s risk of developing other chronic diseases. Thus, it is vital for diabetics to keep their blood glucose in control. One way for the diabetic to control his blood glucose is to eat right. This entails knowing the type of food to eat, the right quantity to eat and how each food affects his blood sugar levels.

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Fruits should be an important part of a diabetic’s diet. While the myth that fruits should be avoided by diabetics has been debunked, there are a few guidelines that will ensure its proper consumption by diabetics. Thus, the first tip for a diabetic’s fruit selection is to check the glycemic index. The glycemic index measures how quickly sugar from food enters the blood stream for if this happens fast, a diabetic’s chances of a blood sugar spike are increased.

Another tip is to consume fruits while they’re fresh and in season, preferably in their natural form. Fruit juices and processed fruits have a tendency to spike a diabetic’s blood sugar. Portion control is also vital in a diabetic’s fruit consumption. Some fruits that are good for diabetics are sugary and sugary fruits usually have high glycemic index. However, moderate consumption of such fruits would keep the sugar level within healthy limits.

Some of the fruits that are good for diabetics include:

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Apple

Diabetics should enjoy at least one apple a day. Apples are loaded with fiber and are a good source of vitamin C. To get the most out of the apples, diabetics should eat them unpeeled. The skin is the most nutritious part; it is full of antioxidants.

Oranges

Citrus fruits like orange are vital to glucose metabolism. They slow glucose update and inhibit the movement or transport of glucose through the intestines and liver. Oranges also contain folate and potassium. These help to normalize blood pressure. Diabetics are therefore encouraged to eat an orange every day as this will not only supply them with Vitamin C but help them achieve a healthier life.

Bananas

This fruit is an inexpensive and delicious way to get some potassium and vitamin C. Diabetics are encouraged to eat their bananas whilst they are still a little green or as soon as they’re ripe. The longer the bananas stay, the sweeter they become.

Papaya

The natural antioxidants in this fruit make it a great choice for diabetics. Diabetics are prone to many ailments, including heart or nerve damage; these are caused by irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage. This will make for a longer and healthier life span.

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Watermelon

This refreshing fruit contains a lot of natural sugar. But it is also an excellent source of vitamins and minerals. More than ninety percent of watermelon consists of water; this makes it great for hydration. In addition, the magnesium and potassium in this fruit can improve blood circulation and aid kidney function.

Grapes

Grapes are a good choice for diabetics. Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by effecting how the body secretes and uses insulin. Grapes are also a good source of vitamin C.

Guava

This is a great fruit for diabetics. It has a low glycemic index. It is also rich in dietary fiber. This helps to ease constipation which is a common diabetic complaint. It also helps diabetics to stay healthy.

You might enjoy this article on planting your own fruit trees.

Sources

Shilpa Arora, “Fruits for Diabetics: 10 Diabetic Friendly Fruits for Managing Blood Sugar Levels Better,” NDTV Food, https://food.ndtv.com/health/10-diabetic-friendly-fruits-to-help-you-manage-diabetes-better-1269733 accessed 28th October, 2019.

Maria Masters, “8 Best Fruits for a Diabetes-Friendly Diet,” Everyday Health https://www.HYPERLINK “https://www.everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/”everydayhealth.com/type-2-diabetes/best-fruits-for-diabetes/ accessed 28th October, 2019.

Medical News Today

Medicine Net

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Known for its old charm and serenity, Enugu, the capital city of Enugu State, is one of the most popular cities in Southeastern Nigeria. Enugu is also popular for its cuisine which can be found at most restaurants in the city. I haven’t been to Enugu in three years but my cousin, Ifunanya, who I call the correct Eastern Chic lives in the city. She knows that I review restaurants from time to time so she graciously sent these information.

Ntachi Osa:

The name may not sound classy or ajebotaish but Ntachi Osa has an enviable reputation in Enugu State. Whenever I think of Ntachi Osa, the first thing that comes to mind is the saying, despise not the days of little beginnings. This restaurant started as a mobile food vending business in 2010. Nine years later, this mobile food vending business has become a restaurant that is so successful that it has allegedly taken over the city. Another thing that comes to mind when I think of this restaurant is Benjamin Disraeli’s saying, the secret of success is consistency of purpose.

From inception, Ntachi Osa has been committed to the delivery of affordable, scrumptious native delicacies to clients. Their service is so good that it has accumulated hundreds of faithful clients to itself. Its strategic location at No. 2/16 Chime Avenue, New Haven junction makes it perfect for business. Customers cause traffic every other day because the restaurant doesn’t have a parking lot big enough to accommodate its many customers. 

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Dolphin Restaurant

This family owned restaurant opened its doors to business in 1979. The name at that time was Madam Volvo. From its humble beginnings as mama put, Dolphin Restaurant grew to its present state. Its continued relevance in the restaurant scene at Enugu testifies to its dedication to the provision of a great dining experience to clients.

Dolphin Restaurant is located in the heart of the Coal City; 1C Ekpunobi Street, GRA, Enugu. The meals are tasty and affordable. The parking lot is large and secure. The relaxed ambience of the restaurant makes it perfect for lunch dates, business meetings, and anniversary dinners.

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Emily’s Restaurant

This restaurant is located at No. 28 Moore House Street, Ogui Road. It’s one of the oldest restaurants in Enugu. Since inception, this restaurant has continued to furnish customers with delicious, affordable dishes which are enjoyed in a relaxed environment. This is the secret of their success.

Here’s a link to more reviews of restaurants in Nigeria.

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This article 3 Cool Places to Eat in Enugu appeared first on Connect Nigeria.

On our menu today is ugba salad. This meal is indigenous to Imo State but it has become so popular that it is served in most restaurants within the country. It’s obvious from the name that the primary ingredient for this food is ugba.

Ugba, known in some part of Igboland as akpaka is African oil bean.  It is cooked for hours and shredded before it is used in cooking Nigerian meals. Ugba salad is easy to prepare; it is delicious too. So, let me tell you how to prepare it. Who knows? Making and enjoying it might spice up your weekend.

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Ingredients

Ugba

Stock fish

Kpomo

Crayfish

Onions

Salt

Stock cubes

Fresh pepper

Edible potash or ngor

Fermented locust bean

Palm oil

Garden egg leaves

Fresh tomato

How to Prepare

Rinse the ugba and put it in a sieve to drain out water. Rinse the stock fish and kpomo. Put them in a clean pot. Add stock cube and water then cook on medium heat till tender. Please note that you don’t need too much stock so make sure you have little left by the time you turn off the heat.

Rinse and dice the fresh pepper and set aside for later use. Use the dry mill of the blender and rough blend the crayfish. Peel, rinse and cut the onions. Rinse and slice the garden egg leaves. The onions and garden egg leaves are optional additions to this meal. They are used mainly for garnishing and so can be easily removed.

Next, dissolve the edible potash or ngor in half cup of cool water. Strain through a fine sieve and set the liquid aside for later use.

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The stock fish and the kpomo should be cool to the touch now. Cut them into small pieces.

Pour the palm oil in a clean pot; please do not heat except you need to melt the oil first. If the latter happens to be the case, take the palm oil off the heat as soon as it melts. Pick up the plate containing the potash or ngor solution. Pour the content slowly into the palm oil while stirring at the same time. The palm oil will curdle and the colour will change.

Unwrap the locust bean, drop it into the pot and then dissolve it with your spatula. Add the ground crayfish, the pieces of stock fish and kpomo into the pot. Stir till everything is well combined.

Finally, place the pot on a medium heat gas. Add the ugba, the sliced fresh pepper and the stock (from the stock fish and kpomo) into the pot. Add salt to taste. Stir till everything is well combined, then turn off the heat.

The ugba salad is ready. Garnish with garden egg leaves and onions. Serve with chilled palm wine or any chilled drink of choice.

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Ofe achara is a delicious soup that hails from Abia State. There are two major ingredients for this soup. The first is achara which is derived from the edible elephant grass. The second is grinded melon seeds which the natives mould and which they call akpuruakpu egusi.

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Ingredients:

Egusi

Osu

Okazi leaves

Achara 

Palm oil

Stock fish

Dry fish

Locust bean (iru, ogili okpei)

Stock cubes

Fresh pepper

Crayfish

Dry pepper

Salt

Method of Preparing Ofe Achara

Soak the stock fish in lukewarm water for about ten minutes. Peel, rinse and dice one large onion bulb. Rinse the beef and stock fish and put them in a clean pot. Add part of the chopped onions, stock cubes, salt and water to the pot. Cook on medium heat until they are tender. Soak the dry fish in lukewarm water. When it softens, debone and rinse then set aside for later use.

Grind the egusi seeds and the ósú with a dry mill grinder. Also grind the crayfish and locust bean.

Peel the achara. If this is your first time of doing this, you might want to pay attention to what I’m going to this. The edible part of the elephant grass is sheltered by a thick dark green skin. So, to get to the main thing you have to discard the covering. Another thing to bear in mind is that the edible part of the elephant grass is brittle. Thus, while peeling, any part of the shoot that is not fragile should be discarded. 

When the tender shoot is revealed, break into medium sized pieces. Rinse the pieces of achara thoroughly and set aside for later use.

Blend or pound the fresh pepper. Get two clean, dry bowls; use them to divide the egusi into two unequal parts. Season the larger portion with dry pepper, some of the crayfish and the locust bean. Please note that if the egusi is not well seasoned, the mould will taste bland when one bites into it.

Add some of the meat stock to the egusi and mix till it forms a thick dough. Mould the egusi dough into flat discs, as big as a coin, and set aside. When you’ve finished moulding, boil some water in a pot and put the moulded egusi into it. Cook for about ten minutes on medium heat.

Put the pot of meat back on fire. It should still contain some stock. Add the dry fish, fresh pepper, the remaining diced onions, and seasoning cubes. Also add the remaining crayfish and locust bean blend.

When the content of the pot is brought to the boil, remove the dry fish. Then add the remaining ground egusi to the stock and cook. Stir the pot often to avoid burning. When necessary, add the water you used in boiling the moulded egusi.

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Cook till you see some clear egusi oil come to the surface; this should take about twenty minutes. Once you see this, add the palm oil and the boiled egusi mould, achara, okazi, and the dry fish you took out earlier.

Add salt to your taste. Cover the pot and when it comes to the boil again, turn off the heat. Your soup is ready. You can serve ofe achara with any swallow of your choice.

Source:

All Nigerian Recipes

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Food is one of the reasons most Nigerians attend events. When a guest says, ‘the ceremony make sense‘ or something to that effect, it is usually because he ate and drank to his heart content at the occasion. In fact, in some extreme cases, that guest may have taken some food and drinks home.

In Enugu, like in most parts of the country, traditional events are the perfect occasion to showcase the culture and food of the people. Therefore, choosing the menu and a caterer requires careful thought and planning to achieve the best result. Here are five foods that are commonly found in traditional events in Enugu State.

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Ofe Ukpor

This soup is also known as ohoyi. It is commonly used for traditional events in Nsukka Area. Ofe ukpor is basically ogbono soup prepared with dried okro. Even though oha leaves is the vegetable used in making this soup, ofe ukpor can be prepared with or without vegetables. Pounded yam, utara okpa (swallow made from okpa flour), and semo are considered the best accompaniment for this soup.

Okpa

Everyone knows that Enugu State is the okpa headquarters of the federation. It is served at traditional weddings in some parts of Enugu State. I didn’t know about this until I attended a friend’s traditional wedding in Okpatu. I was part of the asoebi. When it was time for us to eat, we went down to the kitchen and I saw two big coolers of okpa di oku. Naturally, I abandoned Jollof rice for Okpa; I don’t see it every day so I enjoy it when I do.

Anyway, okpa is made from bambara flour. It is easy to prepare and the ingredients are readily available. It can be best enjoyed with tea, pap, garri, or cold coke.

Abacha

Signature food of Ndi Enugu. No event in Enugu is complete without it. Abacha is made from cassava flakes. It can be served as appetizer or main dish. Abacha is best enjoyed with chilled drink.

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Jollof Rice

All hail the queen of the menu. One would not be wrong to tag Jollof Rice the national ceremonial food in Nigeria. It is delicious and very easy to prepare.

Ofe Achalla

The good people of Awgu hold ofe achalla in high esteem. It is used for most traditional events in the area. Ofe Achalla is made with moulded egusi which is traditionally called akpuruakpu egusi. When ofe achalla is paired with akpu, it is an irresistible combination for the people of Awgu.

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