UGWU- Nutritional Facts

1. UGWU HAS A HIGH FIBER CONTENT:
Are you constipated in a way, consuming Ugwu vegetable might be helpful as it contain high fibre. It makes it easy to pass faeces especially when eaten at night.

2. UGWU LIKE MANY OTHER LEAFY VEGETABLES IS RICH IN IRON:
Are you a fan of blood tonic and supplement during period weakness, Ugwu is nutrient dense enough to get you back to life more than any of the aforementioned.

3. UGWU HELPS IN WEIGHT REDUCTION
The main idea about losing weight is to load your body with highly nutritious food yet contain a reasonably low amount of calorie. Ugwu is a low calorie vegetable and can help fire up your metabolism to trigger fat reduction in the body.
So when you want to eat Eba, Fufu or Amala, ensure you have only a small portion while adding plenty Ugwu soup. The fibre of the Ugwu will make you fuller, so you eat less than you would normally eat.

4. IMMUNE BOOSTER:
The leaf is also a good source of vitamin E, Thiamin, Niacin, vitamin B6, Folate, Iron, Magnesium and phosphorus, vitamin A, vitamin C, riboflavin, potassium, Copper and Manganese.
The leaves also contain anti-oxidants, such as alpha-carotene and Beta–carotene which help to slow down ageing process. All these nutrients put together also improve your skin and hair quality. Now you can see the reasons the leaf will help boost your immunity.

5. REDUCTION OF BLOOD SUGAR: DIABETES CONTROL:
Due to the leaves hypoglycemic index and its nature of slowly releasing sugar into the blood, it presents a rare opportunity for diabetic patient to reduce their blood sugar.
These are just a few of the benefits one can obtain from consuming Ugwu vegetable. The list is endless.
Reference:http://www.foodsng.com/nutritional-benefits-of-eating-ugwu-pumpkin-leaf-you-may-not-know/ — edited by An-Nuur Press Agency

Zobo – Home-Made Drink

Zobo (Zoborodo) is a Nigerian beverage made from dried Roselle plant flowers. The drink is also known as Roselle drink and called Sorrel drink in the Carribean.
Zobo has a sour taste so it can clash with sugars. You may add artificial flavours and sweeteners such as Nutri-C and sugar if you wish.

Ingredients:
• 2 De Rica* cups of dry Zobo leaves
• 1 glove of garlic
• 1 big piece of ginger
• 1 big very ripe pineapple
• Enough water

• Feel free to add any sliced citrus fruits of your choice: orange, lemon, lime.

Procedure:
1. Wash the dry Zobo leaves repeatedly in cold water. Zobo leaves are usually very dusty so make sure you wash off all the dust. It will seem like all the flavours/colour of the zobo are being washed off but don’t worry, you will see that the dry zobo leaves still have a lot of the colour intact when you start boiling it.
2. Wash, peel and cut the pineapple into thin slices. Some people add the peel of the pineapple when making the zobo drink but I don’t do this simple because I always think that dirt is stuck in the peels of pineapples
3. Peel and cut the ginger and garlic into tiny pieces.
4. Put the washed zobo leaves into a deep pot.
5. Add the pineapples and pour enough water to cover the contents of the pot and then some.
6. Start cooking at medium to high heat and let it boil for 5 minutes.
7. Add the ginger and the garlic, add more water and keep boiling for at least 30 minutes. This is the time it will take for the zobo leaves to be completely soft and the pineapples tender.
8. Turn off the heat and set aside to cool down completely.
9. When cool, wringe out the juice from the pineapples and zobo leaves, leaving only the zobo juice in the pot.
10. Pour the juice through a sieve to take out the remaining large particles then pour it through a chiffon cloth to remove the tiniest particles.
11. Add any artificial flavours of your choice at this time and stir.
12. Pour into bottles and refrigerate.
Serve with ice and sliced fruits. Enjoy it on a hot sunny day with any Nigerian snack.
Reference: http://www.allnigerianrecipes.com/drinks/zobo-drink.html — edited by An-Nuur Press Agency

Grab a ‘Risky Burger’ before class!

As a university student you might not always have enough time to cook a proper breakfast and since you have been advised (from health tips) that not eating breakfast is unhealthy, why not grab a quick easy to make breakfast. The all popular ‘risky burger’ (don’t mind the name it’s totally safe).

Ingredients: 2 Eggs, bell pepper (ata rodo), tomatoes, onion, smoked fish (shawa preferably), salt, ½ of one cube of ‘Maggi’, vegetable oil, and Bread (no sliced bread allowed).

Procedure: – Manually grate the peppers, tomatoes and onions together. (Electric blender not allowed)

-Break eggs into a bowl and whip.

-Add manually grated pepper sauce into the whipped egg.

-Shred in the smoked fish.

-Add salt and the ½ cube of Maggi and then mix thoroughly.

– Put frying pan on fire.

-Add two spoons of vegetable oil and let it heat up enough to fry.

-Pour the egg mixture into the frying pan and fry

-Lower the heat (be careful if you are using gas or hot plate lest you scoop out black fried eggs. I can’t cry for anybody).

-Slice the bread into two (however, do not slice through completely).

– Fill in the bread with the fried egg mixture.

– Take the filled in bread back to the frying pan (on low heat ooo, enh ehn) and press one of the sides with the a frying spoon till it is brown and toasted

– Turn the other side of the bread and repeat the same. You should have flat bread

There you go ‘Risky Burger’

www.estheradeniyi.com/2015/07/risky-burger-recipe  — edited by An-Nuur

A CRUNCHY SNAIL STEW

By ADEDEJI ROFEE`AH – INTERNATIONAL RELATIONS, PART 3.
Snail meat is one of those food items that gets sidestepped at special occasions in Nigeria. Your guest could be really offended if you fail to include snails on his plate particularly when your menu says so. In Efik, Snail is called Ekwong and in Yoruba it is Igbin.
Today however, it is not going to be barbecue snails, but snail stew. It is found out that snail meat is quite delicate to cook and when overcooked it is too soft and uninteresting. This depends on what you use to wash your snail. It is better to use salt and lime, these keep the snail meat firm rather than alum that takes out the slime but leaves the snail a bit too soft after a while. The key to enjoying snails whether in stews or soups is the cooking time and 10-12 minutes is recommended, by this, the snail is cooked but retains the crunchiness to the meat and tastes great.
INGREDIENTS
6 Snails cleaned and cut in halves
4 cups of tomatoes/pepper/onion blend
1 large Onion
1 tablespoon curry powder
Pepper to taste
1 yellow Cameroon pepper
1 cup vegetable oil
Chicken seasoning to taste
Salt to taste.
METHOD
Place snails in a pot, add some seasoning, a little salt, some chopped onion, chopped Cameroon pepper, curry powder. Add about ½ cup water. Steam snail for 5minutes and turn off the heat.
Chop onion into rings.
Heat the oil, and fry the onion for about 2minutes, it is preferred to take out the onion at this time and set aside. It is fitting to have some bits of onion in the stew.
Fry the tomato blend till all the liquid dries up. This method makes a lot of difference to the texture of your stew. Some people like snail stew to be peppery so some pepper may be used in this stew. Your choice of pepper intensity will depend on your tolerance level.
Pour in the liquid from the steamed snail and continue to cook the stew. Go for seasoning and salt. Taste your stew to be sure the tanginess of the tomato is off, if not, allow the stew to cook till that sour taste is off.
Return the snails and onion to the stew, add the remaining curry powder and cook for another 5minutes and the snail stew is ready.
Serve with plain boiled rice, some side vegetable and fried plantain.
Enjoy your meal!

UNRIPE PLANTAIN PORRIDGE

WRITER :UMM JULAYBIB

DEPARTMENT : PSYCHOLOGY

 

Assalamualaikumalaikumwarahmatullah. Lots of people obviously find it hard to take unripe plantain, not because they have issues with plantain itself, but rather because unripe plantains are not as sweet as their ripe counterpart. We so much love sweet things regardless of the harm it causes to our health. But, do you know that unripe plantain has a lot more medical benefits than many of its sweeter equivalents ? Some of these benefits are :

>Plantains are very reliable sources of starch and energy.

>Plantains contain a high amount of dietary fibre which helps ensure healthy bowels and reduces constipation.

>Plantains have more vitamin C than bananas. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

>Plantains have more vitamin A than bananas. In addition to being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.

>As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin that has a beneficial role in the treatment of neuritis, anemia, and to decrease homocysteine (one of the causative factors for coronary artery disease (CHD) stroke episodes) levels in the body.

>Plantains also contain folates, niacin, riboflavin and thiamin. Folates (folic acid) are essential for healthy pregnancy.

>Plantains also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.

>Plantains have more potassium than bananas. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.

>Plantains are famed to be diuretic and can help prevent kidney and bladder problems.

>Plantains ease the discomfort associated with the menstrual period.

 

Now we can see that unripe plantain is no doubt more nutritious to our health. Below is the recipe for making plantain porridge, enjoy!

 

Ingredients

>3 unripe plantains

>A big bunch of Nigerian pumpkin leaves (or Frozen Spinach: 10 cubes)

>1 medium fish (Mackerel)

>1-2 teaspoons ground crayfish

>2 medium onions

>Red palm Oil: enough to colour the meal

>Pepper and Salt (to taste)

>2 big stock cubes

 

Note:Before you cook Unripe Plantain Porridge

1. Wash, peel and cut up the plantain.

2. Rinse and cut the pumpkin leaves into small pieces. If you will be using frozen spinach, allow to thaw just enough to let you cut them into tiny pieces. Leave to thaw completely and squeeze out the extra water using a sieve.

3. Wash, cut and remove the fish intestines.

4. Grind the crayfish and pepper.

 

Cooking method

1. Put the cut plantain in a pot. Add the chopped onions, stock cubes, fish, ground crayfish and pepper.

2. Add water to the same level as the contents of the pot.

3. Cook till the contents start to boil. Add the red palm oil and salt to taste. Cover the pot and keep cooking till done. This is when the plantain is tender to touch.

4. Add the vegetables, cover the pot and leave to simmer.

5. Once it has heated up, stir, turn off the heat and leave to stand for at least five minutes before serving.

Serve with chilled soft drink or natural fruit juice.

 

CARROT GINGER SOUP

Sometimes the most nourishing foods are also the most simple and easy to make. This carrot ginger soup is just that. All you need are carrots, onions, butter, a little ginger, a few strips of orange peel, some stock, water, and salt. The soup comes together in less than an hour, prep included. Lovely.

I think this soup works best when it is puréed until perfe ctly smooth. This is best achieved using an upright blender. If you use an immersio n blender, just keep working at it until the soup is as smooth as you can make it.

We use chicken stock in this recipe, but you can easily use vegetable stock for a vegetarian option.

INGRIEDENT

  • 3 tablespoon of unsalted butter
  • 1 1/2 pounds carrots (6-7 large carrots), peeled and sliced thin
  • 2 cups chopped white or yellow onion
  • Salt
  • 1 teaspoonminced ginger
  • 2 cups chicken stock or vegetable stock
  • 2 cups water
  • 3 large strips of zest from an orange
  • Chopped chives, parsley, dill or fennel for garnish

 

METHOD

1 Melt the butter in a soup pot over medium heat and cook the onions and carrot, stirring occasionally, until the onions soften, about 5 to 8 minutes. Do not let the onions or carrots brown. Sprinkle a teaspoon of salt over the carrots and onions as they cook.

2 Add the stock and water and the ginger the strips of orange zest. Bring to a simmer, cover, and cook until the carrots soften, about 20 minutes.

3Remove the strips of orange zest and discard. Working in sma ll batches, pour the soup into a blender and purée until completely smooth. Only fill the blender bowl a third full with the hot liquid and keep one hand pressing down on the cap of the blender to keep it from popping off. Add more salt to taste. (You will need more salt if you are using homemade unsalted stock or unsalted butter.)

Garnish with chopped chives, parsley, or fennel fronds.

By Elise on: http://www.simplyrecipes.com/recipes/carrot_ginger_soup/#ixzz3cqdfQYOY

HOW TO MAKE PANCAKES

 

Pancakes are a type of flat bread or very simple cake, not necessarily sweetened, enjoyed by cultures around the world. Pancake recipes vary, but all have the same basic ingredients of flour, eggs and milk. Some countries, like the United States and Canada, serve pancakes for breakfast while others, such as those in Europe, serve pancakes as desserts, for breakfast or even as a side dish. They are eaten plain, with butter and syrup, sprinkled with powdered sugar or filled with fruit or cheese or simply sprinkled with sugar and lemon juice. Whatever the tradition, pancakes are a virtually universal and enjoyable dish.

Ingredients

The following ingredients will make about 8 10-inch (25cm) pancakes (more or fewer, depending on the size). You may change the amounts of ingredientsaccording to the number you wish to serve.

         2 cups (18oz/510g) self-rising or all-purpose flour

         2 or 3 eggs

         1 1/2 cups (350ml) of milk

         1/2 teaspoon of baking powder

         2 tablespoons of butter or vegetable oil

         5 tablespoons of sugar (optional)

         5 tablespoons of sugar (optional)

Add a pinch of salt

 

  1. Crack eggs into a bowl and beat until fluffy. Add in the dry ingredients (omit baking soda if using self-raising flour). Do not stir mixture at this point
  2. Melt the butter in a microwave–safe bowl. Make sure that it’s completely melted; about a minute is sufficient.
  3. Add the butter and milk to the mix. Stir gently, leaving some small clumps of dry ingredients in the batter. Do not blend until completely smooth. If your batter is smooth, your pancakes will be tough and flat as opposed to fluffy
  4. Heat the frying pan to a medium low flame. If you have an initial “pancake” setting on your stove, use that. Be sure to use non-stick spray, or a pat of butter so the pancakes won’t stick.
  5. Sprinkle a few flecks of water onto your pan. If it ‘dances’, or jumps from the pan with a sizzle, the pan is ready for the batter.
  6. Pour about 3 tablespoons to 1/4 cup batter from the tip of a large spoon or from a pitcher onto the hot griddle or greased frying pan. The amount you pour will decide the final size of your pancakes. It is best to begin with less batter, and then slowly pour more batter onto the pan to increase the pancake size.
  7. Cook for about two minutes or until the pancake is golden. You should see bubbles form and then pop around the edges. When the bubbles at the edge of the batter pop and a hole is left that does not immediately close up, flip the cake gently.
  8. Cook the other side until golden and remove. Want a deeper color? Repeat the steps for another thirty seconds per side until the pancake is done enough for your tastes.
  9. Enjoy! Try adding butter, peanut butter, syrup, jelly, chocolate chips, cookies, candy crumbles or fruit to your pancakes for a different, more exciting flavor. The varieties are endless. These are the most delectable pancakes you will ever taste.

Source: Wikihow.com