How To Make Egusi Soup With Ugu Leaf? The 128 Correct Answer

Types of flowering plants

Telfairia occidentalis is a tropical climber grown in West Africa as a leafy vegetable and for its edible seeds. Common names for the plant include ridged gourd, ridged gourd, ugu (in the Igbo language), and ikong-ubong (in the Efik and Ibibio languages). T. occidentalis belongs to the Cucurbitaceae family and is native to southern Nigeria.[1] The ridged gourd grows in many countries in West Africa but is mainly grown in south-eastern Nigeria and used primarily in soups and herbal medicine.[2] Although the fruit is inedible, the seeds produced by the squash are high in protein and fat and can therefore contribute to a balanced diet. The plant is a drought tolerant dioecious perennial that is usually grown in trellises.

T. occidentalis is traditionally used by an estimated 30 to 35 million indigenous peoples in Nigeria, including the Efik, Ibibio and Urhobo.[1] However, it is predominantly used by the Igbo ethnic group, who continue to grow the gourd as a food source and traditional medicine.[3] The ridged gourd, a recurring theme in Igbo folklore, is said to have healing properties and was used as a blood tonic to give to the weak or sick.[1] It is endemic to southern Nigeria and has been an asset to the international food trade of the Igbo ethnic group.[1]

Structure[edit]

The ridged gourd fruit is quite large; One study documented a length range of 16–105 centimeters (6.3–41.3 in) and an average diameter of 9 cm.[3] The same study found that larger squashes have seed counts in excess of 196 per fruit and are typically between 1.5 and 1.7 inches long.[3] In both the pistillated and staminate cultivars, T. occidentalis flowers grow in clusters of five with creamy white and dark red petals contrasting with the light green color of the young fruit and yellow at maturity.[3] Dioecious flowering is most common in the ridged squash, with very few documented instances of monoecious flowering

Nutritional value [ edit ]

ugu for soup. Woman from Nigeria chopping for soup.

The ridged gourd is considered an “oilseed” and is rich in oil (30%).[1] T. occidentalis shoots are high in potassium and iron, while seeds are 27% crude protein and 53% fat.[4] The leaves contain a large amount of antioxidants and hepatoprotective and antimicrobial properties.[2]

The young shoots and leaves of the female plant are the main ingredients of a Nigerian soup, ofe egwusi. The large (up to 5 cm), dark red seed is high in fat and protein and can be eaten whole, ground into a powder for a kind of soup, or made into a fermented porridge.

Cultivation [ edit ]

T. occidentalis is typically grown vertically on buck-like structures; however, it may be allowed to spread out flat on a field.[3] A beneficial result of growing the squash flat is the suppression of weeds, especially when mixed with a tall, upright plant like corn. The growing season begins in April or May with the sowing of the seeds;[5] the first leaves and shoots can be harvested after a month and harvested every 2–4 weeks thereafter.[3] Seeds are planted directly into the soil, typically in groups of three, to increase yield in case of failed germination.[1] Fruit is typically harvested between October and December.[5] Then the seeds are collected and dried; Some of it is consumed while the rest is stored for the following planting season. Although dependent on soil type, the ridged squash is able to ratate for long periods and subsequently produce many bursts of fruit.[4] It is able to ration with the greatest success in well-drained soils.[1] Propagation is via seeds. Its seed is housed in another larger shell or hard shell that protects it from harm. It survives drought and can survive in the root even after many years. It is a creeping plant and grows well when staked with bamboo sticks.

storage [edit]

Although T. occidentalis seeds keep well, precautions must be taken when storing parts of the plant, especially if the squash is to be stored whole. This is not a typical storage method as the ridged gourd skin (the fruit itself) is highly perishable and can only be stored for up to 4 weeks.[5] If the squash is left intact and not properly stored and shipped, pod rot can show up, even through small lesions, and cause severe damage to the entire fruit, rendering it unusable.[5] In addition, care should be taken when storing the leaves, as they quickly lose their nutrient and water content if stored improperly.[6] These losses can be reduced by storing harvested leaves in sealed polythene bags and at lower temperatures (2-4°C).[6]

Pests and pathogens[edit]

A major concern of both buyers and sellers of ridged squash is pod rot. Infection most commonly occurs during shipment, although it can also occur before the plant is harvested, beginning with a small lesion that provides a way for pathogens to enter the fruit.[7] Most commonly, the affected area will appear brown in color, indicating R. stolonifer or Erwina contamination. However, the infected area may also appear black (indicating the presence of Aspergillis niger) or gray (B. theobromae).[5] Other symptoms associated with the presence of these pathogens include softening of the pod tissue accompanied by a pungent odor or watery liquid within the fruit.[5] Pod rot can be reduced by preventing damage to the fruit during harvesting and shipping.[5]

Used[ edit ]

The edible seeds can be cooked and eaten whole, or fermented and added to ogili.[8] The ridged gourd was traditionally used by indigenous tribes as a blood tonic, probably due to its high protein content.[1] Flour made from the seeds can be used in high-protein breads.[9] In addition, the shoots and leaves can be eaten as a vegetable.[1] When T. occidentalis is prepared for herbal medicine, it is used to treat sudden seizures, malaria, and anemia; it also plays a vital and protective role in cardiovascular disease.[10]

4 Reasons Your Diet Needs Pumpkin Leaves (Ugwu) By Violet Johnson Pumpkin leaves can be consumed in a variety of ways – they can be made into a soup, added to salads, made into a dessert, or eaten raw.…

Ridged gourd, commonly called ugwu in the Igbo dialect, is one of the most commonly consumed dark green leafy vegetables, many of which we are unaware of its benefits to the body.

Pumpkin leaves can be consumed in a number of ways – they can be made into a soup, added to salads, made into a dessert, or eaten raw. It is important to be careful not to overcook the leaves to prevent destroying the nutrients.

Some reasons why it should be added to your diet are as follows:

May reduce cancer risk

Pumpkin leaves are good sources of beta-carotene, which has been shown to reduce cancer risk.

Including pumpkin leaves in your diet increases your body’s levels of vitamin A and may prevent the growth of cancers such as prostate and breast cancer.

Rich in fiber

Daily intake of fiber is good for the body. Fiber helps in the digestion of food. It also prevents the blood from absorbing too much sugar. It regulates bowel movements, which reduces the risk of colon cancer.

Lowers blood pressure

Potassium is one of the nutrients for heart health. Eating foods rich in potassium can prevent high blood pressure, stroke, diabetes and other heart diseases. The good news is that this important element is found in pumpkin leaves.

It lowers blood pressure in people with hypertension and may prevent those who don’t have it from developing hypertension.

strengthen your immune system

The combination of vital immune-boosting nutrients in pumpkin leaves makes it one of the foods that can fight disease and infection. For example, beta-carotene produces vitamin A, which protects the body from infections. In addition, pumpkin leaves contain plenty of vitamin C. Vitamin C also strengthens our immune system and keeps us healthy.

The medical information provided in this article is provided as an informational resource only. This information does not create a patient-physician relationship and should not be used as a substitute for professional diagnosis and treatment.

fruit and plant species

Cucumeropsis mannii Fruit of C. mannii in Cameroon Scientific classification Kingdom: Plantae (unranked): Angiosperms (unranked): Eudicots (unranked): Rosids Order: Cucurbitales Family: Cucurbitaceae Genus: Cucumeropsis Species: C. mannii Binomial name Cucumeropsis mannii

Naudin Synonyms[1] Cladosicyos edulis Hook.f.

Corynosicyos edulis (Hook.f.) F. Muell.

Cucumeropsis edulis (Hook. f.) Cogn.

Cucumeropsis mackennii K. Koch nom. invalid

noun invalid Cucurbitella ecuadorensis Cogn.

Melothria sphaerocarpa (Cogn.) H. Schaef. & S.S. Renner

Momordica procera A. Chev. noun invalid

noun invalid Posadaea sphaerocarpa Cogn.

Cucumeropsis mannii is a species of melon native to tropical Africa west of the East African Rift [dubious – discuss] where it is grown for food and as an oil well.

Common names include Egusi in Yoruba, “Egwusi” in Igbo, and Agushi in Hausa. In English it is known as Mann’s cucumeropsis and white germ melon.

It produces climbing tendrils up to 4 meters long, covered in stiff hairs. The heart-shaped or roughly palmate leaves are up to 12 inches long and 14 wide. It bears small yellow male and female flowers with petals less than a centimeter long. The fruit is ovate or oblong-ovate, up to about 19 centimeters long and 8 wide, and cream colored with green stripes. The fruits and white seeds are edible. The plant is more commonly grown for the seed oil than the fruit.

Description[edit]

Cucumeropsis mannii is a member of the Cucurbitaceae family. Slang names for this crop include egusi-itoo and white-seeded melon.[2]

This crop is often referred to as “the real Egusi” due to its long history in West Africa, dating back 4,000 years.[3] This crop is mainly harvested for its large white seeds called Egusi-itoo. The seeds are commonly made into soups and oil products, and are also eaten individually as a snack.[4] The benefits of Cucumeropsis mannii plants are many. The plant thrives in harsh climates and high yields are achievable in barren landscapes. Pests and diseases are rarely a problem for farmers of this crop. Other benefits include improved soil quality through ground cover and weed suppression.[5] This crop also has significant nutritional value. Oil makes up 44% of the seed, with 30% being protein, which is rich in essential amino acids.[6] The seed is an excellent plant-based protein and is ideal for combating nutritional deficiencies. Rich in essential vitamins and minerals, Egusi-itoo supplements the starch and grain diet of most Africans.[7] Despite the crop’s obvious benefits, Cucumeropsis mannii remains an underutilized tool for nutritional interventions in Africa.

Growing conditions[ edit ]

C. mannii is propagated exclusively by seeds. In the transition zone of West Africa, this crop is sown during the great rainy season[7] between March and May.[2] Here the soils are rich in organic matter with a high rainfall of 1,400 mm, spread from April to October. Propagation begins after the first heavy rains of the season. Holes approximately 2 cm deep and 1 m apart are planted with 3-4 seeds in each.[2] A compound fertilizer should be applied prior to propagation, followed by regular application of nitrogenous fertilizer.[6] Farming methods differ in the northern savannas, where conditions are more difficult with low fertility and low organic matter. The amount of precipitation in this zone is low at 800 mm per year. Cucumeropsis mannii is more successful in this area than intercropping grown specifically in the ridges of sorghum crops. In more vulnerable areas, this crop should be spaced at least 3m apart, greatly reducing production per hectare.[6] After 6-8 months, around September to December, the fruits are ready for harvest.[2] Physical signs of ripe fruit include a creamy color and dried stems and leaves. Each plant has an average of 2-5 fruits, each weighing 0.8-1.8 kg and containing 90-400 seeds.[2]

Stress tolerance[edit]

This melon can survive in nutrient-poor soils in areas with different climates. The high degree of ground cover of the plant covers the soil, protects it from solar radiation and water loss and thus increases soil quality.[6] It can thrive in wet, arid, and highland areas without affecting growth or crop quality. It is drought tolerant, thriving in the arid regions of West Africa, is adapted to semi-arid zones, and also tolerates warmer tropical highlands.[8]

Important weeds, pests and diseases[ edit ]

Cucumeropsis mannii is said to be pest and disease free. Major problems include the fungus Macrophomina phaseolina, which attacks the roots and lower stems of crops[9] and causes damping-off.[8] The fruit fly species Dacus punctifrons can also infest the fruits of this plant. The fruit generally rots due to the existence of larvae. Halticus tibialis is a leafhopper similar to an aphid and can also cause problems for Egusi-itoo plants, as it often kills the plant’s leaves by sucking sap.[8] After harvest, many beetle species, including the mealworm and cigarette beetle, may feed on seeds that are not properly stored in airtight containers.[10] C. mannii provides ground cover and is effective in weed suppression. Intercropping with sorghum, cassava, coffee, cotton, corn or banana crops can reduce weeding from 2-3 to just one during the growing season.[11] This has a significant positive impact on the farmer, who spends most of her time weeding.

Consumption and uses[edit]

Egusi-itoo is grown primarily for the oily seeds it produces.[2] Seeds are commonly ground and used to thicken soups and stews or as an ingredient in dumplings.[12] Another consumption of Egusi-itoo is in the form of pies after oil has been extracted from the seeds,[10] it is then eaten as a protein substitute. It is most commonly peeled and eaten as a snack.[13] In northern Ghana, egusi oil is the second most important edible oil.[8] The core of Egusi-itoo seed contains semi-drying oils that can be used in soapmaking, cooking, and lighting, while the rest of the seed is fed to livestock.[9] The pulp of Cucumeropsis mannii is edible but not commonly consumed due to its bitter taste. In some countries, such as Ghana, the juice of the fruit is used as a healing ointment.[9]

Nutritional information[edit]

The core of the Egusi-itoo seed consists of 44% oil,[9] 30% protein, 10% carbohydrate, 4% ash, and 3% fiber.[10] The oil in this seed consists of 64.9% linoleic acid, 12.4% oleic acid, 11.8% stearic acid, and 10.9% palmitic acid.[9] The vitamins thiamine, niacin, B1 and B2 are also widely distributed in the seed[8] as well as many micronutrients.[2] Notable minerals include phosphorus as the largest mineral component, followed by potassium, magnesium, manganese, sulphur, calcium, iron and zinc. Most carbohydrates are made up of starches and soluble sugars.[7] Egusi-itoo is the perfect complement to Africa’s largely starchy grain diet, providing a high-protein, high-energy concentrate.[14] The seed contains all the important macro- and micronutrients in nutritionally ideal amounts.[15] The amino acid content of egusi-itoo proteins makes it an adequate plant-based protein. This formula is ideal for sick and growing bodies as it provides essential amino acids and calories.[14] Just 100 g of seeds daily cover the need for essential fatty acids, amino acids and vitamin E.[15] These seeds have the potential to be a crucial tool for interventions in diseases such as marasmus and kwashiorkor.[14]

Practical information[edit]

There is a need for more knowledge about Cucumeropsis mannii in order to repopulate the crop and spread its many benefits. NGOs should disseminate important knowledge about crop propagation and management, and use the crop for nutritional interventions. Importance must be attached to a specific harvest time. Early or late harvest of Cucumeropsis mannii correlates with seed quality.[16] It is important to ensure the fruit has reached full maturity prior to harvesting to ensure maximum Egusi Itoo yields. Full maturity is indicated by fully dried plant leaves.[3] Seeds of this fruit should be harvested 65 days after anthesis. This allows for increased germination of stored seeds, ensuring productive future yields.[15] It is recommended that growers select the heaviest weight seeds for the best germination results.[15] In order to achieve the highest possible seed quality, it is recommended that harvested fruits are left to ripen for 10–20 days.[16] To control pests such as Dacus punctifrons, the fields should be changed annually since the fly pupa remain in the soil.[2] Increases in egusi-itoo yield and proper storage techniques will help rural subsistence farmers increase food supplies while making profits.

“Melon seeds” redirects here. For the Chinese baked seed, also known by that name, see Guazi

Type of seed commonly found in West African cuisine

Egusi seeds without shell

Egusi seeds with shells

Egusi (also known by variations such as egwusi, agusi, ohue, ikpan, ikon, agushi) is the name given to the protein-rich seeds of certain cucurbits (squash, melon, squash) which, after being dried and ground, are used as the main ingredient in West African cuisine. [1]

Authorities disagree as to whether the word is more appropriate for the seeds of the colokinthe, those of a specific large-seeded variety of watermelon, or those of a cucurbit family in general.[2] The properties and uses of all these seeds are largely similar. The most important Egusi producing countries include Mali, Burkina Faso, Togo, Ghana, Côte d’Ivoire, Benin, Nigeria and Cameroon.[2]

Species from which Egusi is derived include Cucumeropsis mannii and Citrullus lanatus.[3]

usage [edit]

Egusi soup is a type of soup thickened with the ground seeds and is popular in West Africa, with significant local variations. In addition to seeds, water, and oil, egusi soup typically contains leafy greens, palm oil, other vegetables, spices, and meat. Typical leafy greens for Egusi soup are bitter leaf, pumpkin leaf, celosia and spinach. Typical other vegetables are tomatoes and okra. Typical spices are chili peppers, onions and carob. Beef, goat, fish, shrimp or crab are also frequently used.

In Nigeria, Egusi is common among the southwestern Yoruba, Efik, Ibibio and Annang people of south-southern Nigeria and in the southeastern part of Nigeria among the Igbo people of southern Nigeria.[5]

Also known as Akatoa or Agushi in Ghana, Egusi is used in soups and stews[6] and most popularly in palaver sauce[7], as in Nigeria.

In the late 1980s, the Canadian government funded a project aimed at developing a machine to help Cameroonians shell Egusi seeds.[8] A machine was developed in Nigeria to shoot Egusi.[9]

Gallery [ edit ]

A plate of pounded yam and egusi soup

Mashed yam and egusi soup served with fish

Egusi and bitter leaf soup

Egusi powder with lemon powder

Egusi soup with ponmo and beef

Egusi soup with vegetables and dried catfish, shrimp, beef and roasted cowhide

See also[edit]

Egusi seeds come from bitter apple fruits. They are cholesterol free and rich in essential fatty acids, antioxidants and minerals and possess superior medicinal and nutritional benefits.

Also known as bitter apple seeds, Egusi is native to Africa, Asia, the Arabic countries and some Mediterranean countries.

People in Asia and the Middle East use egusi plants, fruits, and seeds to treat a variety of conditions, including intestinal disorders, bacterial infections, jaundice, asthma, and diabetes.

However, egusi is a staple food in Nigeria and many other West African countries such as Ghana, Togo and Cameroon.

West Africans grind egusi seeds before cooking them into a thick soup with green leafy vegetables, meat, palm oil, herbs and spices. Nigerians typically eat egusi with eba (a dough made from dried cassava), mashed yam, or fufu (another dough made from cassava).

As with many other African foods, there is limited information on the health and nutritional benefits of egusi. The existing studies show that it is a source of several essential micronutrients and polyphenolic compounds that prevent certain chronic diseases.

Let’s explore them

Health Benefits of Egusi

1 | Prevents Diabetes: Diabetes occurs when your body is unable to respond to insulin (the hormone that lowers blood sugar) and/or is unable to produce enough insulin.

Egusi fruit capsules reduced HbA1C and fasting blood sugar levels in Iranian diabetics after two months. Egusi seed oil also lowered blood sugar levels in mice with diabetes.

2 | Lowers lipid levels: High levels of lipids (fat, cholesterol, and triglycerides) in your blood can increase your risk of heart disease. Ground egusi seeds lower triglyceride and cholesterol levels in patients with high blood lipid levels.

3 | Prevents Bacterial Infections: Egusi plant, fruit and seed extracts prevent bacterial infections. Egusi fruit contains active chemicals that kill common bacteria like Escherichia coli, Pseudomonas aeruginosa, and Salmonella typhimurium.

Egusi fruit extracts are as effective as the antibiotic novobiocin in treating patients with staph (bacterial) infections.

4 | Source of Antioxidants: Antioxidants are an essential part of your diet as they neutralize harmful free radicals that cause diseases like cancer, rheumatoid arthritis and heart disease. They are typically present in fruit and Egusi is no exception.

Egusi fruit extracts are a rich source of antioxidants and studies have shown their ability to neutralize multiple free radicals.

5 | Stimulates hair growth: Egusi extracts are used in Ayurvedic medicine for hair growth. These extracts are effective in increasing the number of hair follicles in animal studies.

Minoxidil is the standard hair loss treatment for men and can be effective for women. In animal studies, egusi extracts were more effective than minoxidil in treating hair loss.

nutritional information

Egusi seeds are a rich source of protein and omega-6 fatty acids. Similar to most vegetable oils, it mainly contains unsaturated fatty acids. Its seed oil is a good source of natural antioxidants such as vitamin E and ß-carotene.

Egusi seeds are a good source of potassium and calcium, minerals that regulate blood pressure. It is also a rich source of magnesium, phosphorus, iron and zinc.

And like all plant-based foods, egusi is naturally cholesterol-free.

100g of West African Egusi contain the following nutrients:

593 calories

Carbohydrates: 11.3 g

Fat: 47.9 g

Egg white: 27.5 g

Fiber: 3.2g

Calcium: 16% of reference nutrient intake (RNI)

Iron: 42% of the RNI

Zinc: 75% of the RNI

Phosphorus: 157% of the RNI

Potassium: 18.5% of the RNI

What counts as a portion of egusi?

Egusi is a seed, just like pumpkin and sunflower seeds. As with most nuts and seeds, a serving of egusi is 30g. The number of servings of healthy fats, including nuts and seeds, you need in a day depends on your age, weight, level of physical activity, and health goals.

30g of Egusi can make a small portion of soup when cooked, so I recommend topping up soups with fresh leafy greens. By doing this, you increase the volume, micronutrient density, and fiber content of the meal that fills you up.

When cooking, use a teaspoon of palm oil per serving. While nutritious, overconsumption of palm increases the calorie density of the meal and can lead to weight gain, especially if you eat the soup with oversized portions of eba, pounded yam, or fufu.

Egusi is available in all markets in Nigeria and local grocery stores. If you live in a western country you can find it in African and Indian grocery stores or on Amazon.

How to cook Egusi

You need:

400 g can plum tomatoes

Can plum tomatoes 1 large red onion, peeled and quartered

large red onion, peeled and quartered 3 medium cloves of garlic

medium garlic cloves 1 large red pepper

large red peppers 1 large red chilli

large red chili ½ inch ginger

inch ginger 4 tablespoons ground egusi (melon seeds)

ground egusi (melon seeds) 1 pack of tofu, drained and diced

Pack tofu, drained and diced 2 vegetable stock cubes

vegetable stock cubes 2 tablespoons olive oil

olive oil 100 g chopped kale or spinach

directions

Preheat the oven to 200°C. Line a baking sheet with parchment paper, then spread the tofu evenly on top and bake for 25 minutes, turning halfway through cooking, until all sides are golden brown, then set aside and keep warm.

Place the tomatoes, red onion, garlic cloves, bell pepper, ginger and chili in a food processor and blend until smooth. Place the mixture in a medium saucepan and cook over medium-high heat until the sauce is reduced to a very thick paste, 25 minutes.

Heat the olive oil in another saucepan over medium-high heat. Once hot, add the ground egusi and fry, stirring frequently, for 4 minutes. Stir in the tomato paste, fry for two minutes, then add about 200ml of water. Add the vegetable stock cubes, season with salt and pepper as needed. Cook over medium-high heat for 3 minutes, then add kale and tofu. Cook for 4-5 minutes or until kale is tender, then serve over rice.

clock clock icon cutlery cutlery icon flag flag icon folder folder icon Instagram Instagram icon Pinterest Pinterest icon Facebook Facebook icon print print icon squares squares icon heart heart icon heart solid heart solid icon Egusi (melon seeds): Health and Nutrition Benefits Author: Somi Igbene PhD ANutr

Preparation time: 5 minutes

Cooking time: 30 minutes

Total time: 35 minutes

Yield: For 4 people

Cuisine: Nigerian Inspired Print Recipe Pin Recipe Description Egusi Stew Ingredients Scale 1x 2x 3x 400g tin plum tomatoes

Can plum tomatoes 1 large red onion, peeled and quartered

large red onion, peeled and quartered 3 medium cloves of garlic

medium garlic cloves 1 large red pepper

large red peppers 1 large red chilli

large red chili ½ inch ginger

inch ginger 4 tablespoons ground egusi (melon seeds)

ground egusi (melon seeds) 1 pack of tofu, drained and diced

Pack tofu, drained and diced 2 vegetable stock cubes

vegetable stock cubes 2 tablespoons olive oil

Olive oil 100g chopped kale or spinach Instructions Preheat the oven to 200°C. Line a baking sheet with parchment paper, then spread the tofu evenly on top and bake for 25 minutes, turning halfway through cooking, until all sides are golden brown, then set aside and keep warm. Place the tomatoes, red onion, garlic cloves, bell pepper, ginger and chili in a food processor and blend until smooth. Place the mixture in a medium saucepan and cook over medium-high heat until the sauce is reduced to a very thick paste, 25 minutes. Heat the olive oil in another saucepan over medium-high heat. Once hot, add the ground egusi and fry, stirring frequently, for 4 minutes. Stir in the tomato paste, fry for two minutes, then add about 200ml of water. Add the vegetable stock cubes, season with salt and pepper as needed. Cook over medium-high heat for 3 minutes, then add kale and tofu. Cook for 4-5 minutes or until kale is tender, then serve over rice. Notes Substitute chicken, beef, or seafood for tofu if you prefer. Nutritional Information Serving Size: Per Serving

Calories: 349

Sugar: 7.4 g

Sodium: 37.7 mg

Fat: 22.4g

Saturated fat: 3.2 g

Unsaturated fat: 16.9 g

Trans fats: 0 g

Carbohydrates: 12.3 g

Fiber: 6.1 g

Egg white: 24.6 g

Cholesterol: 0mg Keywords: Egusi, melon seeds

REFERENCES

Huseini, H.F., et al. (2009) The clinical investigation of Citrullus colocynthis(L.) smut fruit in the treatment of type II diabetics: a randomized, double-blind, placebo-controlled study. Phytotherapy Research 23: 1186-1189. Rahbar, A.R., Nabipour, I. (2010) The hypolipidemic effect of Citrullus colocynthisone patients with hyperlipidemia. Pakistan Journal of Biological Sciences 13: 1202-1207 Marzouk, B., et al. (2009) Antibacterial and anticandal screening of Tunisian Citrullus colocynthis from Medenin. Journal of Ethnopharmacology 125:344-349. Najafi, S., et al. (2010) Phytochemical screening and antibacterial activity of Citrullus colocynthis (Linn.) schrad against Staphylococcus aureus. Journal of Medicinal Plant Research 4: 2321-2325 Marzouk Z, Marzouk B, Mahjoub MA, Haloui E, Mighri Z, Aouni M, Fenina N, 2010b. Screening of the antioxidant and free radical scavenging potential of Tunisian Citrullus colocynthis from Mednin. Journal of Food, Agriculture and Environment 8, 261–265. Roy, R.K., Thakur, M., Dixit, V.K., 2007. Effect of Citrullus colocynthisone hair growth in albino rats. Pharmaceutical Biology 45, 739-744.

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Olufunke Faluyi

Ocimum gratissimum (Efinrin in Yoruba) belongs to the mint family. It is native to Africa, where it is used (particularly in West Africa) as a culinary herb. It is a herbaceous plant with woody main stems branching into a subshrub that can reach nearly two meters in height and a large canopy, depending on soil quality in its habitat. It has a consistent habit; The leaves are ovate to ovate-lanceolate with crenate to serrate margins and hairy underside and upper surface. The inflorescence is a cluster of racemes that are temporarily terminal until the branch continues growth through side branches. The seeds are fertile and they are plentiful.

Most of us grew up using efinrin for upset stomach and hemorrhoid relief, but do you know you probably took your efinrin at the wrong time? Most of Ocimum gratissimum’s medicinal properties are a function of its essential oil. Therefore, the best time to collect this plant is early in the morning when the sun is still shining. Once the sun shines, most essential oils, which are volatile, would escape into the atmosphere.

Ocimum gratissimum is popularly known as fragrant leaf; It is known as Efinrin in Yoruba, Nchanwu in Igbo, and Daidoya in Hausa. The best known species are the strongly aromatic herb Ocimum basilicum (Thai basil) and the medicinal herb Ocimum tenuiflorum, also known as Ocimum sanctum (holy basil or tulsi in Hindi). Ocimum gratissimum (African basil/efinrin) is native to Africa. The leaves can be boiled and the water drunk as a tea; They can be blended and cooked, but are mostly used as a condiment.

Someone was talking to me about extracting efinrin oil, which he used to do sometimes. He told me the oil was obtained by steam distillation. I saw the scar from the wound he sustained from accidentally spilling oil on his hand. I asked why the oil was so pungent and he told me that was the nature of the oil – it was concentrated so it shouldn’t be applied directly to the skin; a carrier oil like coconut or olive oil needs to be added to keep it from burning the skin. Thoughts that we have so much in nature that we haven’t even explored kept running through my mind after the valuable education I received about efinrin oil.

The whole plant and essential oil have many uses in traditional medicine, especially in Africa and India. It is widely used in folk medicine to treat various diseases such as upper respiratory tract infections, diarrhea, headaches, eye diseases, skin diseases, pneumonia, cough, fever and conjunctivitis. Whole plant preparations are used as a stomachic and in the treatment of sunstroke, headaches, and influenza. The seeds have laxative properties and are prescribed for gonorrhea. The essential oil with anti-inflammatory properties is an insect repellent; it is used for fever, sore throat, ear or eye infections, stomach pain, diarrhea and skin diseases. It is being tested as an antibiotic. The plant is also cultivated as a hedge plant.

The phytochemical screening of the different forms of fresh fragrant leaf (Ocimum gratissimum) revealed the presence of alkaloids, phenols, terpenoids, glycosides, flavonoids, steroids, saponins and tannins. The saponins contained in the fragrance leaf are said to have good antibacterial, anti-inflammatory and immune-boosting properties.

Ocimum gratissimum contains bioactive molecules such as thymol, eugenol, methylchavicol, linalool, limonene, β-pinene and α-terpineol that fight acne. One study reported that the Ocimum oil (2 percent) in a cetomacrogol mix base was more effective against acne than a 10 percent benzoyl peroxide lotion (an organic compound used to heal acne). This is good news for people with acne.

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In a study entitled “Ocimum gratissimum improves (improve means to make something bad or unsatisfactory better) gentamicin-induced renal damage but decreases creatinine clearance after subchronic administration in rats” by Dare J. Ogundipe et al. In the Journal of Evidence-based Integrative Medicine, it was concluded that Ocimum gratissimum aqueous extract improved gentamicin-induced kidney damage in rats. The enhancing effects of Ocimum gratissimum are reflected in a remarkable restoration of antioxidant enzymes, total protein and urea concentration resulting from improved kidney function. People with kidney disease may want to include efinrin in their diet based on the results of this research.

Efinrin has antibacterial properties. In a study titled “Antibacterial and Antifungal Activity of Ocimum gratissimum” by Sandeep Pandey from the Center for Botany, School of Environmental Biology, India, the literature review shows that the vegetable oil has strong potential against both gram negative and gram positive bacteria. In another study entitled “Gastro-protective properties of the Leaf Extracts of Ocimum gratissimum L. against experimental ulcers in Rat” in the International Journal of Pharmacology by P.A. Akah, the conclusion is that O. gratissimum methanol leaf extract protected rats from ulcers induced by indomethacin, ethanol, and hypothermic stress. The result of this study could explain the claimed successes of using this plant in traditional practices for stomach ulcers.

Additional advantages

Fragrant leaves are known for their ability to kill bacteria in the mouth and fight bad breath. It is also able to prevent tooth decay. The stem is used as a chewing stick.

The leaf, crushed and applied to skin infections, is a well-known remedy for their treatment. The liquid extract can also cure cold and catarrh.

Because of its antibacterial and antimicrobial properties, fragrant leaf oil extract is used as a food preservative.

Fragrance leaf mixed with bitter leaves is used in Nigeria as an effective remedy for malaria and fever.

The dried leaf is a powerful mosquito repellent.

It’s a painkiller

Fragrance leaf helps you with stomach pain, dysentery, diarrhea and vomiting.

It can help relieve gas and help you digest your meals on time.

Among the amazing health benefits of fragrant leaves is their ability to lower blood sugar levels.

It can repair damage in the body caused by smoking and nicotine.

Do you have problems with the amount of milk coming out of your breasts? Then be informed that scented leaves can help with milk production. We have seen that Efinrin is a valuable plant as a vegetable, spice and medicine for traditional peoples in Nigeria. This plant is not generally cultivated, but it is uniquely ubiquitous in patches of vegetation around homes, and occasionally some stock is raised in homes for regular use.

This is the pattern that sustains the genetic resources of plants that are used culturally. We have a responsibility to use the abundance of our native plant species to advance our knowledge of their ethnobotanical, medicinal and cultural uses. Despite the invasion of our ecosystems by exotic Ocimum species, Ocimum gratissimum is the most important species used as medicine by indigenous people.

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Wellness Nonso Egbo Fragrance Leaf Health Benefits Fragrance leaves are native to Nigeria, Ghana and some parts of Africa and Asia. As a native shrub, it can be found in farms, gardens, mainly used as a spice for cooking delicacies due to its aromatic flavor. It’s a vegetable spice that adds that delicious, unique flavor and sweet scent to any meal. Any…

Fragrant leaf is native to Nigeria, Ghana and some parts of Africa and Asia. As a native shrub, it can be found in farms, gardens, mainly used as a spice for cooking delicacies due to its aromatic flavor. It’s a vegetable spice that adds that delicious, unique flavor and sweet scent to any meal. Any meal with scented leaves will definitely make your mouth water, but there’s more to the aroma than that. The plants have many antibacterial, antifungal and larvicidal properties. Fragrance leaves play a prominent role in the treatment and prevention of diseases and infections. It also contains vital bioactive substances such as iron, phosphorus, calcium and vitamin A, which are essential for human health.

In Nigeria, the scented leaf is common among the country’s various tribes. It is known as “Efirin” in Yoruba, “Ahuju” or “Nchanwu” in Igbo, “Ganyen Kamsh” or “Doddo Ya” in Hausa, Edo’s “Aramogbo”, Ibibio’s “Ntonng” and some parts of Ijaw call it “Ekeni”. “. .”

It is mainly used as a local ingredient for cooking “Ofe Akwu”, paprika soups, porridge yams, jollof beans, jollof rice, “ukwa” and many others. Moreso, the Beninese use it to cook soups like “Ogbono”, Egusi. It is best known for cooking various delicacies.

The fragrant leaf is not only popular for its aroma, it is also known for its health benefits. It is rich in calcium, phosphorus, iron, potassium, and vitamin A. Olfactory leaf oils are known to possess some antiseptic, antifungal, and antibacterial properties, which is why it is known as “fever” leaf.

Are you wondering why people take pepper soup and scented leaf when they have a cold attack? It is because it fights against cold and catarrh. It can also be used to cure stomach diseases like cholera and dysentery. When pureed into a paste, it is good for skin care and fights skin conditions like ringworm. If you have menstrual cramps, brew it into a tea and it will help with the pain.

Research shows that many benefits can be reaped from consuming scented leaves. Fragrance leaves are very nutritious and also a well-known fertility booster. It is rich in vitamin A, which helps promote good eyesight. When a sufficient amount of fragrant leaf is consumed, it helps prevent xerophthalmia. The calcium and magnesium it contains reduce bad cholesterol and increase blood flow, helping to improve heart function.

The scented leaf supports the rapid digestion of food, has a calming effect on the stomach and helps with bowel movements. It can lower blood sugar and also protect the insulin-producing islets of the pancreas from damage.

Its leaves can be plucked or cut and placed on residential areas to act as a repellent for houseflies, gnats and other insects, thereby reducing the population of midges and houseflies in dwellings. This will reduce the occurrence of malarial diseases caused by these mosquitoes and house flies. When crushed and applied to skin infections, it helps treat them. Its ability to increase vascular permeability makes it widely used in the treatment and care of wounds, boils, and pimples. It contains compounds like Epigenin Fenkhona and Eugenol that help maintain optimal penile health and sperm vitality, thereby facilitating erections in men.

Aside from its health benefits, its versatility is also amazing. Fragrance leaves can be in beans, jollof rice, pepper soup, local rice, stew, peppered chicken, nkwobi, isi ewu, yam porridge, plantain porridge. Because of this, most households who know its values ​​would like to have it in their homes. Some cook, squeeze and smear it and drink, and it has been proven that people who do this regularly hardly get sick. It is therefore advisable not to neglect this herb.

However, before consuming it, we must be aware that medicinal herbs can be just as effective as prescription drugs. In some cases, it can interact with some medications. As such, it should be handled with extreme caution.

// Nigerian Egusi Soup – Spicy & Unique 5097

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0 WHAT IS SPECIAL! Spicy and delicious Nigerian melon seed soup! Jump to the recipe

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Nigerian Egusi Soup is arguably Nigeria’s most popular soup. A delicious combination of dried melon seeds, peppers, onions, ground crayfish and of course chili! The flavors in this soup are super unique and oh so flavorful!

What is Egusi soup?

Egusi soup is a Nigerian soup originating from the Yoruba tribe. There are over 200 different tribes in Nigeria, all with different cultures, speaking different languages ​​and preparing different foods.

If you want to learn more about Nigerian food, check out my Nigerian Food for Newbies blog post!

Egusi soup is the only soup actually eaten by all tribes of Nigeria, which is why it is often called Nigeria’s favorite soup!

The soup consists of all the usual Nigerian basic ingredients. Onions, peppers, chili, iru, dried crayfish and finished with spinach or whatever bitter leaves the natives call it. The main ingredient is Egusi, after which the soup is named.

What is Egusi?

Egusi means melon seed in Yoruba. The seeds of melons are dried and then ground into a fine powder, which is then made into a paste that is cooked in the soup.

To best describe the taste of melon seeds, I would suggest trying this soup! It’s truly a unique flavor and unlike anything else I’ve tasted.

The taste is spicy, slightly bitter and full-bodied.

How Do Nigerians Eat Egusi Soup?

Nigerians eat this type of soup with swallow. Swallow is a group of foods eaten by Nigerians that are literally “hard to swallow”. These include things like mashed yam, eba, ground rice, and fufu.

Some Nigerians also eat this soup with white rice, but this is not traditional. This is how I like to enjoy my Egusi soup on white long grain rice with some Nigerian red stew on the side!

What do I need?

The ingredients for the Egusi soup are mixed. Some are easy to find common ingredients and others are special Nigerian ingredients. You may need to find a local Nigerian store or find out if your country has an online retailer of Nigerian products.

Egusi – These are the melon seeds. You can buy this from a Nigerian greengrocer or many Indian/Afghan shops that sell Nigerian produce and produce.

These are the melon seeds. You can buy this from a Nigerian greengrocer or many Indian/Afghan shops that sell Nigerian produce and produce. Crayfish – This ingredient is essential to many Nigerian dishes. It is irreplaceable and worth acquiring. The taste is smoky, salty and peely. Always buy whole and mix it fresh yourself with a coffee grinder.

This ingredient is essential to many Nigerian dishes. It is irreplaceable and worth acquiring. The taste is smoky, salty and peely. Always buy whole and mix it fresh yourself with a coffee grinder. Iru – These are fermented carob seeds. They are salty and slightly acidic. Commonly used in Nigerian cuisine as a spice.

These are fermented carob seeds. They are salty and slightly acidic. Commonly used in Nigerian cuisine as a spice. Scotch Bonnet – Nigeria’s most popular hot pepper. It’s punchy with sweet flavors.

Nigeria’s most popular hot pepper. It’s punchy with sweet flavors. Onions – I use brown onions, but you can use white or red ones as well.

I use brown onions, but you can use white or red ones as well. Red Pepper – Red pepper works best to add a nice red color to the soup, but you can use yellow, orange, or green as well.

Red pepper is best for adding a nice red color to the soup, but you can use yellow, orange, or green as well. Bouillon Cubes – Nigerians use Maggi to flavor everything. I substitute 1 chicken stock cube.

Nigerians use Maggi to flavor everything. I substitute 1 chicken stock cube. Chicken Stock – You will also need some fresh chicken stock/broth to give the soup a meaty flavor. You can use water, but the taste won’t be the same.

You will also need some fresh chicken broth/broth to give the soup a meaty flavor. You can use water, but the taste won’t be the same. Palm Oil – This oil is very popular in Nigeria. You should buy Nigerian palm oil, which is made in Nigeria and doesn’t have the same problems as South American palm oil.

This oil is very popular in Nigeria. You should buy Nigerian palm oil, which is made in Nigeria and doesn’t have the same problems as South American palm oil. Thyme, Pepper, and Paprika – Season with dried thyme, black pepper, and paprika.

How to make Egusi Soup

There are two methods that I know of to make Egusi soup. The method I use is the bullet method. There are specific steps to follow, but these steps are easy to follow and provide the best tasting egusi soup.

First finely grind the egusi in small/medium portions. Mix 1 medium onion with 1 cup water and 1 tablespoon ground crayfish. Pour the ground egusi into a bowl and gradually add the mixed onion mixture while stirring to form a paste. Make the stew base by mixing together 1 large red bell pepper, 1 medium onion, and 8 scotch bonnet. Pour the palm and vegetable oil into a wide saucepan and heat on high until smoking (about 5 minutes). Toss hot in the iru once and fry for 2 minutes until it cracks. Then add the stew base and 1 tablespoon ground crayfish, spices and stir. Let the bottom fry in the oil for about 20 minutes, stirring every 5 minutes. Once the oil has risen and the raw smell is gone, add the broth and 1 tablespoon ground crayfish. Taste for salt and add if needed. Crayfish are very salty. Now, using a tablespoon, start scooping the egusi paste into the saucepan in individual clumps/mounds, then cover the saucepan and set on low. Make sure the egusi lumps/balls are not touching. Check every 3 minutes that it is not sticking. Leave on for 20 minutes without touching it. After 20 minutes add the meat and stir. Cover and let rest for 5 minutes. Add the spinach or bitter leaf and cook covered for another 5 minutes.

tips

Be careful when adding the oil and don’t let it get too hot. Watch closely and add the iru once you’ve smoked.

Use a good blender like my trusty Ninja 3 in 1 to make a smooth stew base with little to no chunks.

When tossing the egusi with the onion mixture, add them little by little while mixing to make sure you end up with the right consistency.

Buy whole dried crayfish and grind them fresh with a coffee grinder. You can also use a pestle and mortar.

When adding the egusi to the bottom of the stew, use two spoons to form mounds and space them 1-2cm apart in the pot.

Add whatever spinach or bitter leaf you are using to the pot at the last moment.

Nigerian Egusi Soup Serving Suggestions

Egusi Soup is a delicious soup that is best enjoyed with a hearty side of carbs! Nigerians eat soups with a food group known as “swallow,” which includes things like mashed yam, eba, ground rice, and fufu.

I really like eating Egusi soup with fluffy white rice. Long grain rice goes great with this dish and is perfect for topping with this super rich soup!

Nigerian Egusi Soup A flavorful and unique soup full of flavor and texture! Equipment coffee grinder

mixer

Wide casserole

soup pot

frying pan

Sharp knife

dulcimer

mixing bowls

measuring spoon

kitchen roll

Oil splash guard Ingredients Meat 500 g beef muscle

3 cups sunflower oil

1 stick of celery

2 carrots

2 cloves of garlic

1 onion

1 tbsp thyme

1 tsp coriander seed stew base 1 medium onion or yellow or green

1 large red pepper

8 Scotch Bonnet Onion Mixture 1 medium onion

1 cup of water

1 tbsp ground crayfish Egusi ¼ cup palm oil

¼ cup vegetable oil

2 cups Egusi whole

100 ml chicken broth

1 tbsp ground crayfish

5 iru

2 bouillon cubes or Maggi Meat instructions Cut the meat to the desired size and place in a deep soup pot.

Add the thyme, garlic, carrots, onions, celery and a bouillon cube or maggi to the saucepan and fill the saucepan with water to just above the meat.

Cook the meat for 20-30 minutes or until tender. Not too soft, but soft enough to pierce but not fall apart.

Drain the beef and reserve the broth to taste!

Dry the beef with some kitchen roll, then prepare the frying pan with oil for frying.

Heat the oil for 10 minutes or up to 190°C. Add the beef to the pan and use a splatter guard to protect yourself and the stove.

Sear the beef for 4-5 minutes on each side, then transfer to a bowl or plate lined with paper towels. Egusi Soup In medium batches, grind the egusi until superfine.

Mix 1 medium onion with 1 cup water and 1 tablespoon ground crayfish. Place the egusi in a mixing bowl and gradually add the onion mixture until a paste forms.

Mash red peppers, onions and chilies. Add oil to saucepan and heat until hot, then sauté the iru for 2-3 minutes or until cracked, then add the stew base.

20 minutes later, or once the oil has risen and the raw smell is gone, add the broth and 1 tbsp ground crayfish.

Then start scooping the egusi paste into the saucepan in tablespoon lumps/mounds, cover the saucepan and set on a low heat.

Check every 3 minutes that it is not sticking. Leave on for 20 minutes without touching it.

After 20 minutes add the meat, stir and cover for at least 10 minutes.

Finally, stir in the chopped spinach, cover and leave to stand for 5 minutes, then your Egusi is ready. Notes TIPS – Do not use more than 30% onion or the egusi will be bitter.

Using two spoons, add the egusi chunks to the pot.

When checking the egusi for the first 20 minutes, tilt the pot or wiggle it slightly to see if the balls are moving. If they move they are fine, if there is little to no movement they are sticking and the heat needs to be turned lower.

If this is too difficult, use a spatula to gently lift the egusi if you must. You have to be extremely careful as you can break the balls before they have solidified any further.

Once the egusi are in the pot, keep the heat low to avoid burning them.

Have you tried this Nigerian Egusi Soup Recipe?

Do You Have Questions? Ask away! I’m here to help! If you enjoyed this recipe, I hope you leave a comment and rating below! Let me know how it turned out for you and share on social media. Don’t forget to tag us @chilliandlife and hashtag it #chilliandlife! I will definitely share it!

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Published on August 11, 2021 . Updated September 11, 2021 . From Tayo. This post may contain affiliate links. See Disclosure.

This is a collection of the best Nigerian foods for weight loss so you can live a healthier life and not have to give up all your favorite traditional foods!

Nigeria is a West African country made up of a variety of ethnic groups. These diverse ethnicities all have delicious, smacking dishes that are irresistible and would leave you begging for more.

From the overwhelming deliciousness of our soups to tongue-bitting dishes like jollof rice and moimoi, Nigeria arguably has one of the best cuisines in the world.

What foods are popular in Nigeria?

In Nigeria, foods have been popularly classified into two groups; swallow and other species. Swallow includes all fufus eaten with Nigerian soups.

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Some of these soups are okra soup, egusi soup, bitterleaf soup, banga soup and ogbono soup.

Fufus differ depending on what they are made from, but the presentation and the way of eating are the same.

The “other foods” category generally includes anything other than swallowing. These foods include various Nigerian stews, rice, spaghetti, yams, potatoes, bread, etc.

Can I gain weight eating Nigerian food?

Yes, unfortunately. Nigerian dishes are typically high in protein, high in fat and high in carbohydrates, which brings us to the only downside: you can easily gain a lot of weight every day by eating these dishes due to their high fat and carbohydrate content.

There is still hope. You can still enjoy Nigerian foods by replacing high-carb meals with low-carb alternatives without sacrificing the traditional flavors you’re used to.

Can I lose weight with Nigerian cuisine?

The good news is, yes you can! You can actually lose weight with Nigerian cuisine by replacing high-carb dishes with low-carb alternatives.

A low-carb (or ketogenic) diet is a low-carb, high-fat, low-protein diet that allows you to lose weight effortlessly and has a host of other benefits as well. Read more about the keto diet and how you can be successful with it.

Here are a few Nigerian foods that will help you shed those unwanted pounds!

Keto Jollof Rice – Nigerian jollof rice is a prime West African dish. Especially in Nigeria, Jollof rice is a popular meal that is necessary at most parties and at home. This dish can be prepared in different ways, but it almost always has the same unique taste.

Cauliflower rice can be used as a low carb alternative and prepared the same way, it would taste very similar to the original Jollof rice. Cook cauliflower rice in a mixture of tomatoes, peppers, broth, olive oil and traditional spices and never worry about missing out on Jollof rice.

Peppered Goat Meat – Peppered goat meat, or Asun, is another delicious meal that can help with weight loss. Goat meat has no carbohydrates and is a healthier alternative to beef or pork.

Enjoy this peppered goat meat as a standalone meal or paired with keto slaw, cauliflower rice, or another low-carb dish.

Nigerian Egg Stew – This is a quick and easy meal that only takes 20 minutes from start to finish. It’s so easy to make, and anyone can do it! Enjoy this egg stew for breakfast or lunch, with low-carb bread or keto rice.

Baked whole catfish – lovers of fish will not miss out. As we know, catfish is a nutrient-dense protein that aids in weight loss. This easy-to-bake recipe brings all the goodness to your weight loss journey.

It is garnished inside and out with a puree of habanero and peppers, onions, ginger, garlic, salt and spices. It’s so good to lick your fingers!

Keto Native Jollof Rice – This typically African-tasting meal is made with cauliflower for a low-carb option, but that doesn’t take away from its delicious flavor. Other ingredients include carob (Iru), smoked catfish, palm oil and spices. This meal is also known as local jollof rice or palm oil rice.

Cabbage Fufu – A replacement for the starchy, high-carb meals on keto is cabbage fufu. Made mostly from kale and psyllium husks, this meal can taste bland on its own. However, when eaten with delicious Nigerian soups, you wouldn’t even notice its flavor. Enjoy cabbage fufu with delicious soups like Egusi soup or Ogbono soup.

Peppered Gizzard – Many people shy away from the idea of ​​eating gizzard meat. But when boiled or fried and then simmered in a special sauce, it can become a hearty, tasty snack.

The gizzard is one of the most nutritious parts of a chicken. Rich in iron, minerals and vitamins, the pepper gizzard is a popular street food in Nigeria.

Nigerian Chicken Stew – Not enough has been said about this finger-licking delicacy. Composed primarily of chicken pieces, olive oil, tomatoes, peppers, and a variety of spices, this delicious tomato stew is easy to find in most households any day.

Nigerian chicken stew is versatile; You can deliciously pair it with many foods like shirataki noodles, cauliflower rice, and some soups like ewedu and okro.

Efo Riro (Spinach Stew) – This Nigerian spinach stew changes the way you eat spinach when you don’t like it.

Made with a generous amount of spinach, proteins like beef, lamb, goat, chicken, smoked catfish, palm oil, broth and spices, Efo Riro contains all the nutrients you need and more.

The soup goes great with plain cauliflower rice or low-carb fufu dishes like cauliflower fufu or coconut fufu.

Cauliflower Fufu – As a substitute for the very starchy, high-carb traditional fufu, cauliflower fufu makes an exceptionally good meal. This keto-compliant cauliflower meal is low-carb and tastes just as good as the high-carb original.

Enjoy this meal by pairing it with one of my flavorful, finger-licking Nigerian soups.

Nigerian Pepper Snails – In Nigeria, snails are a delicacy. Whether eaten on their own or as proteins in various Nigerian soups, they are sought after and enjoyed with pleasure.

This delicious snail dish is prepared by boiling or frying them and then lightly cooking the snails in a special spicy sauce.

Egusi Soup – This is perhaps one of the most popular Nigerian dishes, enjoyed by many ethnic groups alike. Egusi soup is another delicacy you can enjoy while on a keto diet. Made primarily from melon seeds in Africa, this soup is delicious and nutritious.

It also contains a generous amount of meat, fish, and other healthy proteins. It’s an excellent source of vitamins A, B1, B2, and C. Enjoy the richness of this soup by pairing it with a keto fufu dish.

Ogbono soup – In Nigeria, draw soup is another way of saying the soup is slippery and has a slimy texture. This delicious soup is made from ground African mango seeds.

This soup can be enjoyed on a low-carb diet due to its high protein and fat content. This delicious and nutritious soup goes so well with keto fufu recipes.

Keto Amala Swallow – This eggplant amala meal is made with, you guessed it, eggplant! This is a great substitute for the high-carb amala, a popular Nigerian fufu dish. When cooked, the eggplant turns a gray color resembling amala.

Eggplant amala is usually made with medium-sized eggplants, as the large ones can have a slightly bitter taste. When blended, drained, and cooked with psyllium husks, it comes out a replica of amala. Enjoy this meal with black soup or mixed okra with chicken stew.

Chicken Hearts – This highly nutritious meal is high in protein and healthy fats, keto compliant and budget friendly. Chicken hearts, also known as offal, are rich in iron and offer many health benefits.

When you combine it with mushrooms, which are a great low-calorie source of fiber and antioxidants, you have a delicious, finger-licking sauce.

Ofada Stew – Also known as designer stew or ayamase stew, ofada stew tastes different than other Nigerian stews.

Because while most stews are made with olive oil, this stew is made with palm oil and iru (fermented carob seeds) for that distinct African flavor. Other rich, healthy ingredients include peppers, various meats, and traditional spices.

Nigerian Fish Stew – This delicacy is another staple meal found in most Nigerian homes. It is usually made from different species of fish, but tilapia is more common in some areas.

Just like other Nigerian stews, tomatoes and peppers are mixed and cooked with proteins, broth, olive oil and spices. The protein in this case is the delicious tilapia. This stew is delicious and so versatile.

Nigerian Pepper Soup – In Nigeria, pepper soup is a delicious soup made with proteins, broth, pepper soup spice, and a generous dose of pepper.

This Mixed Meat Pepper Soup is prepared from different types of offal (different kinds of meat) such as tripe, liver and kidney. The soup is known to help you feel better when you have a cold or are feeling under the weather.

Other popular Nigerian pepper soups are Chicken Pepper Soup, Fish Pepper Soup, and Goat Pepper Soup.

Eggplant Stew – As a low-carb alternative, eggplant can be made into a delicious stew. You can simmer, puree, drain and cook the aubergines with mixed tomatoes, peppers and spices in olive oil, with chicken or your protein of choice.

It makes a filling, fantastic stew that can be eaten with shirataki rice or low-carb noodles.

Helpful Resources

Here are some more resources that may help you!

How to increase fat on keto

The best keto and low carb thickeners

What is fufu?

Keto pantry staple

Best Nigerian Soups You Must Try!

This is a different species in the gourd family; it is known as Egusi. It resembles the common watermelon vine, but bears small, hard fruits with bitter flesh. The seed in it is Egusi. Egusi is packed with many vital and beneficial nutrients that are good for the body and these nutrients are not limited to protein, potassium, vitamin B1, sulphur, fats, calcium, magnesium, carbohydrates, zinc, copper, vitamins A, E and C restricted. Manganese, fiber and more.

People mistakenly believe that egusi makes you fat and eat soybeans instead. Running from Egusi to Soybeans is like running from safety to danger! Soybeans contain anti-nutrients that are dangerous to our health and the only safe way to eat them is through fermentation. Egusi is traditionally used in Yorubaland along with other spices in soups. The peeled seeds are also fried and the oil extracted; The seeds are then ground, seasoned, and rolled into balls to be deep-fried into a delicacy called a robo.

According to a study titled Anti-obesity and anti-hyperlipidemia effect of Citrullus colocynthis oil in the offspring of obese rats by Radjaa kaouthar Meziane et al. The study aims to test the effect of colocynth oil extracted from seeds of Citrullus colocynth on the offspring of obese Wistar rats. To test the effect of colonic oil on the offspring of obese Wistar rats, three groups of n=6 were studied. Group one was the control, consisting of offspring from control mothers fed an isocaloric diet of four percent sunflower oil; Group two consisted of offspring of overweight mothers fed a high-calorie diet (32 percent sunflower oil), and group three consisted of offspring of overweight mothers fed a high-calorie diet (a mixture of 28 percent sunflower oil and four percent sunflower oil). colon). After eight weeks of diet, the offspring were sacrificed. Blood and organs were taken. Weight, blood glucose, cholesterol and triglycerides were measured. The results showed a significant decrease in body weight in the offspring of obese mothers fed a diet of colonic oil compared to obese rats, but remained almost parallel to that of controls.

In addition, glucose levels in groups one and three remained within physiological limits, while those in group two increased significantly. On lipid markers, a significant increase in triglycerides was found in obese rats compared to controls. The same result was found for cholesterol. For rats that received colon oil, these values ​​remained in the standards. This study suggests that colonic oil has a lowering effect on weight control, lipid profile and glucose in the offspring of obese rats. So now you can start eating egusi without fear of gaining weight. I also want you to know that it’s sugar (from carbs like fufu, rice, yam, amala, etc.) that makes us fat, not fat!

In my Facebook group there are testimonials about the detoxifying and weight-loss effects of the fruit of Citrullus colocynthis. Women who are struggling to conceive have found that the fruit unblocks the fallopian tubes. In fact, most of them get pregnant after using it! They cut a whole fruit into pieces, remove the egusi seeds, and then boil them with fermented corn water (omi ogi). The only downside is that it has an excessive laxative effect. It is used for no less than four weeks and the dosage is half a glass cup once a week. If it washes over you, take a bath – a shower off your head.

In Arabia, the colon had numerous uses in traditional medicine, for example as a laxative, diuretic or for insect bites. Colocynth powder was sometimes used externally with aloe, ointments, or bandages. In traditional Arabic veterinary medicine, colonic juice was used to treat rashes on camels. The oil extracted from the seeds can be used to make soap. Egusi oil is recommended as an edible oil for cooking and frying and also as a dietary supplement due to its high content of essential fatty acids and its beneficial health effects on serum lipids. Oleic and linoleic acids isolated from C. colocynthis show larvicidal activity against mosquitoes.

The dried, unripe pulp forms the drug “Colocynth”, which is a very strong laxative. It is also used as an antirheumatic, anthelmintic, hydrogologist and as a remedy for skin infections. The fruits and seeds are used to treat diabetes. The roots have laxative properties and are used in the treatment of jaundice, rheumatism and urinary tract diseases.

In a review article entitled Citrullus colocynthis: A review of its phytochemistry, pharmacology, traditional uses and nutrition potential in the Journal of Ethnopharmacolgy by Abdullah I.Hussain et al. The plant has been found to have a wide range of traditional medicinal uses including diabetes, leprosy, cold, cough, asthma, bronchitis, jaundice, joint pain, cancer, toothache, wounds, mastitis and gastrointestinal disorders such as indigestion, Constipation, dysentery, colic and various microbial infections. Several bioactive chemical components of the fruit were identified: glycosides, flavonoids, alkaloids, fatty acids and essential oils. The isolation and identification of curcurbitacins A, B, C, D, E, I, J, K, and L and colocynthosides A and B have also been reported. The fruit has been extensively studied for its wide range of biological activities, including antioxidant, cytotoxic, antidiabetic, antilipidemic, insecticidal, antimicrobial, and anti-inflammatory effects. The plant was also shown to be rich in nutritional values ​​with high protein and important minerals and edible quality seed oil. The review concluded that the literature indicates that Citrullus colocynthis has a wide range of medicinal uses and has been well studied for its antidiabetic, anticancer, antioxidant, antimicrobial and anti-inflammatory effects, as well as its therapeutic potential for intestinal, respiratory and cardiac Circulatory diseases have yet to be studied.

A critical analysis revealed that the plant has enormous potential for pharmaceutical and nutraceutical applications, with some evidence of the presence of synergistic and/or side-effect-neutralizing combinations of activities.

Let’s look at other advantages of egusi:

Similar news

.Improves appetite

.Improves the skin

.Antioxidant properties

. Helps with digestion

.Improves visibility

.Reduces inflammation

.Promotes heart health

.Prevents malnutrition

.Good for the bones

.Prevent anemia

Telfairia occidentalis, known as Ugwu in Ibo, belongs to the gourd family, the gourd family. This vegetable has gained recognition as a prime vegetable across Nigeria, which has enhanced its status as a useful pot herb and medicinal herb. The Cucurbitaceae are also the family of watermelon Citrulluslanatus, Cucurbitapepo (pumpkin) and melons, which refers to all plants of this family that have sweet edible fleshy fruits. Cucumeropsisedulis belongs to the melons whose fruits are not edible, but whose seeds are valuable as a source of oil, a spice, and as a condiment for soups. Incidentally, the fruits of the gourds and gourds are used as melons, while their tender leaves are also used as potted vegetables. This column looks at all of these culinary resources from the squash family.

Telfairia occidentalis leaf is rich in minerals such as iron, potassium, sodium, phosphorus, calcium and magnesium; antioxidants, vitamins such as thiamine, riboflavin, nicotinamide and ascorbic acid; Phytochemicals such as phenols. The high protein content in the leaves could have a complementary effect on the body’s daily protein requirements. The seeds are very nutritious and are roasted or boiled; It can also be fermented and added to ogiri. They are also sometimes used as a soup thickener. The seed is rich in oil, especially unsaturated fatty acids. Although it’s not a vegetable of my ethnic group, I still enjoy eating it.

When T. occidentalis is prepared for herbal medicine, it is used to treat sudden seizures, malaria, and anemia; It also plays a vital and protective role in the treatment of cardiovascular disease. In Nigeria, the herbal preparation of the plant has been used to treat chronic fatigue and diabetes. In a study at the Department of Pharmaceutical and Medicinal Chemistry, Faculty of Pharmacy, University of Cross Rivers State, by Okokon et al. T. occidenalis ethanol root extract has been shown to have antiplasmodial potential. The schizontocidal activity of the root extract in blood was found to be comparable to that of chloroquine.

The ethanolic and aqueous extracts of Telfairia occidentalis have been reported to exhibit inhibitory activity on the growth of some of the commonly encountered Enterobacteriaceae in Nigeria, namely Escherichia coli, Pseudomonas aeroginosa, Proteus sp. and Salmonella typhii. However, both extracts did not inhibit the growth of the tested fungi Aspergillus flavus, Aspergillus fumigatum, Penicilliumitalium and Geotrichumalbidum.

The use of Telfairia occidentalis for reproduction and fertility in traditional medicine is gradually becoming a subject of interest in medical science. A study shows that Telfairia occidentalis has the potential to regenerate testicular damage and also increase spermatogenesis.

The leaves contain essential oils and vitamins; the root contains cucubitacin, sesquiterpenes and lactones. The young leaves, cut and mixed with coconut water and salt, are preserved in a bottle and used in ethnomedicine to treat seizures. The leaf extract is useful in treating cholesterolemia, liver problems, and weakened immune systems. The roots are used as a rodenticide and as a torture poison. Essential amino acid levels compared well to key legumes. The amino acid profile of T. occidentalis has also been found to be very rich and includes alanine, aspartate, glycine, glutamine, histidine, lysine, methionine, tryptophan, cystine, leucine, arginine, serine, threonine, phenylalanine, valine, tyrosine and isoleucine.

A study shows that long-term feeding of T. occidentalis supplement feed causes significant animal weight gain, which may be due to its rich nutrient content. Aqueous extracts of Telfairia occidentalis have been reported to lower blood sugar levels and also have antidiabetic effects in glucose-induced hyperglycemic and streptozotocin-induced diabetic mice.

Many researchers, particularly in the field of medical sciences, have reported the free radical scavenging ability and antioxidant properties of Telfairia occidentalis. The dark green leaves of Telfairia occidentalis and extracts (such as aqueous and ethanol extracts) from the leaves have been found to suppress or prevent free radical production and scavenge free radicals already produced, lower lipid peroxidation status and increase antioxidant enzymes. The plant has also been found to protect and alleviate oxidative brain and liver damage caused by malnutrition in rats.

Some of its advantages are:

Good Source of Fiber: Rippled pumpkin leaves are a source of fiber, which helps keep the digestive system healthy. It plays an important role in improving digestion, thereby reducing the likelihood of health problems like irritable bowel syndrome, constipation, and digestive problems like ulcers and gastroparesis (inability to properly empty the stomach).

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Maintains Body Tissues: The vitamin C content in this vegetable helps maintain healthy tissues, cells, and membranes, as well as maintaining good skin and treating wounds. The protein in rippled pumpkin leaves helps improve and maintain body tissues, which include the connective tissue, muscles, and nervous system.

Rich in Antioxidants: They are high in alkaloids, resins, hydrogen cyanide, tannins, and flavonoids, which are powerful antioxidants that provide some immune system and anti-inflammatory benefits. Foods rich in antioxidants are known to be effective in preventing cancer and other related health conditions like ulcers as they can prevent the damage that should have been caused by oxidative stress in the body.

Lowers blood sugar: It has an antidiabetic effect. This is made possible by the content of polysaccharides and ethyl acetate, which are effective in lowering blood sugar levels.

Improves Blood Production: The leaves are always recommended for patients suffering from blood deficiency. The presence of iron and other important minerals contribute to the blood-boosting effects.

Rich in Calcium: The vegetable contains a good amount of calcium, which the body needs to maintain healthy bones and teeth. It also contains magnesium, which plays an important role in strengthening bones. Without magnesium, calcium is almost ineffective. It is magnesium that helps bones absorb calcium.

Spasm Treatment: Ugwu leaves have been shown to be effective in treating spasms in children. It becomes medicinal in this case when sliced ​​and mixed with coconut water and a small amount of salt. There may not be any scientific proof of this, but it has been used for many years.

Effective in Weight Loss: Foods that aid in weight loss are recommended for their effectiveness in weight management. Vegetables like rippled pumpkin leaves are high in fiber, which can help with weight loss because they fill you up and also reduce appetite.

Promotes Fertility: Rippled gourd leaves have been used locally to treat infertility problems in both men and women. Its content of many vital nutrients and compounds has proven effective when used to increase or improve sperm count in men and the general function of their testicles. It increases fertility in women and improves post-pregnancy health as it helps breastfeeding mothers to adequately nourish their babies by increasing breast milk production

May Improve Memory: Rippled squash leaves, like most green leafy vegetables, contain certain compounds that help improve memory. This can help in improving cognitive thinking, memory loss (dementia), and other health conditions related to memory health like Alzheimer’s disease.

Ugu soup is a Nigerian soup that uses the ridged pumpkin leaf as its main ingredient. When prepared properly, Ugu soup is a fragrant, seafood-based soup with a variety of flavors. To make an Ugu soup, you need to blanch and prepare the pumpkin leaves and prepare a broth before you can cook the soup. The entire dish takes just over an hour to prepare and can serve up to 6 people.

High in essential nutrients and low in calories, pumpkin leaves have numerous health benefits. Here are three key reasons to include them in your diet:

Rich in vitamins A and C

Pumpkin leaves are rich in essential vitamins such as A and C. While vitamin A improves vision and promotes healthy skin and hair, vitamin C aids in wound healing and scar tissue formation, as well as maintaining healthy bones, skin, and teeth.

High calcium content

Pumpkin leaves are high in calcium, which is vital for healthy bones and teeth. Women in particular need adequate calcium to prevent osteoporosis and maintain strong bones. Some studies have also shown that calcium can help reduce the risk of cardiovascular failure.

Rich in iron and protein

These fibrous leaves are also rich in iron, making them a healthy and beneficial addition to the diet. Iron helps muscles store and use oxygen, and also helps transport oxygen from the lungs to other parts of the body. Women and children in particular need to maintain healthy iron levels, and gourd leaves can help provide it naturally. The leaves are also high in protein, making them an excellent supplement to increase your body’s daily needs.

It is also believed that pumpkin leaves improve lactation in nursing mothers, lower cholesterol and regulate blood sugar levels.

Basic recipe for cooking pumpkin leaves

ingredients

1 bunch pumpkin leaves

1 onion, chopped

2 tomatoes, chopped

1/2 cup water

1 cup peanuts, powdered

2 tablespoons oil

method

Wash the squash leaves and pull out the outer fibers by holding the stalk in one hand.

Finely chop the leaves and add to a pan with the chopped onion, tomatoes and water.

Cover and cook until the leaves wilt.

Open the pan and continue cooking until the water is reduced by half.

Add the powdered peanuts and oil and simmer for 10 minutes.

Temper or garnish with your choice of spices and condiments.

Serve hot.

It is said to be secret because the health benefits of the plant are unknown to most people. And the few who educate themselves know little about the plant.

Pumpkin leaves have healthy amounts of vitamin A, vitamin C, calcium, and iron. And aside from the vitamin A vision benefits that the leaves offer, there are numerous skin benefits as well.

In addition, the vitamin C it contains helps to heal wounds and form scar tissue. It also helps maintain healthy bones, skin, and teeth.

But these are not the only health benefits of this wonderful plant. Because it also fights cancer, increases fertility, prevents infections, lowers cholesterol, fights cramps, fights diabetes and is also an anti-aging agent.

It’s also important to note that pumpkin leaves contain many vitamins and minerals, including potassium, calcium, folic acid, iron, vitamin E, vitamin B6, vitamin A, vitamin C, magnesium, phosphorus, thiamine, niacin, and fiber, riboflavin, copper, manganese and proteins.

Here are five incredible health benefits of pumpkin leaves

1. It fights cancer

Cancer is gradually becoming one of the leading causes of death around the world and is now a household name when it comes to diseases.

And unlike in the past, when it was rare for anyone to get cancer, nowadays it has become more of an airborne disease.

Be that as it may, the presence of antioxidant and anti-inflammatory properties in rippled pumpkin leaves help fight the dreaded disease.

In addition, the contained chlorophyll, phenolic compounds, saponins, tannins, flavonoids, glycosides and phytosterols, which have chemosuppressant properties, enable the leaves to prevent cancer growth.

2. It fights spasms

Convulsion as a disorder can be explained as a sudden, violent, irregular movement of the body caused by involuntary contraction of muscles and is associated with brain disorders such as epilepsy, the presence of certain toxins or other agents in the blood, or fever, especially in children.

It’s not something to experience because it can be horrible. However, alternative medicine practitioners have used pumpkin leaves to prevent and treat this disorder for years.

The young leaves are sliced ​​and mixed with coconut water and salt and kept in a bottle until needed.

3. It increases fertility

Studies have shown that pumpkin leaves can be very important in treating infertility issues. Its antioxidant properties, which include oleic acid, vitamin A, alkaloids, tannins and linoleic acid, have been shown to help increase testicular functionality for increased sperm count.

4. It helps keep diabetes under control

The hypoglycemic effects of pumpkin leaves are known to lower blood sugar levels and help control diabetes.

Studies have also shown that the aqueous leaf extract of pumpkin leaves acts as anti-diabetic properties that help lower and regulate glucose levels in diabetics.

And this is related to the content of ethyl acetate and polysaccharides in the leaves, which have antidiabetic properties.

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5. It strengthens the immune system

The immune system includes the body’s organs and processes that are resistant to infection and toxins. And these organs include the thymus, bone marrow, and lymph nodes.

However, due to the rich content of vitamins and minerals, pumpkin leaves have been shown to be powerful immune system boosters.