How to make okpa ( Bambara).

Bambara nuts contains large amount of protein. The minerals contained in Bambara nuts such as calcium protect the body from arthritis, osteoporosis and other related bone disease. It also helps to reduce the chances of having cancer and other health issues because of the presence of antioxidants.

Bambara nuts are grounded into powder and it is the main ingredient in the preparation of okpa pudding. Bambara is a food crop which is predominantly cultivated in West Africa. In Nigeria Bambara is locally known as okpa among the Igbo’s, epa-roro among the yoruba’s and kwaruru or gurjiya among the Hausa’s.

Okpa can serve as breakfast, lunch or dinner.

Preparation time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Ingredients

• 2 cups of Bambara/ okpa powder

• 30-35ml palm oil

• salt to taste

• red pepper (ground)

• Uziza powder

• 2-3 seasoning cubes

• warm water

• Nylons/ leaves/ tins

Procedure

• Sieve the Bambara powder into a bowl.

• Create a hole at the center of the Bambara powder in the bowl, then pour in your oil.

• Mix palm oil and Bambara thoroughly until evenly combine , you should get a bright orange or yellow colour.

• Pour warm water into the mixture and stir. Add salt, seasoning cubes, red pepper and Uziza powder.

• Mix and ensure there are no lumps and also make sure your consistency is neither too thick nor watery.

• Place a pot of water on gas and bring to boil

• Prepare your Nylon, tin or leaves. Pour okpa puree into your choice of container.

• Place in the pot of already boiling water, cover and cook for 15 to 20 minutes.

Homemade mayonnaise

To make mayonnaise at home you only need 4 ingredients, a blender, a jar or a bowl. Making mayonnaise is a much healthier option since there are no preservatives or chemicals used.

Mayonnaise contains eggs, which are good source of high quality protein. More than half the protein of an egg is found in the egg white. It also contains olive oil; which is a healthy mono unsaturated fats. Mayonnaise also contains vinegar; which reduces cholesterol, lower blood sugar level.

Ingredients

• 1 large raw egg (at room temperature)

• 150ml olive oil

• 1 tablespoon vinegar or lemon juice

• 1/4 teaspoon salt

Procedure

• Wash the egg thoroughly, break and separate the yolk from the egg white.

• Pour the egg white into a blender, blend for 15 seconds.

• Add the salt, olive oil and Vinegar or lemon juice and blend until the ingredients are well Incorporated.

• You should have a stiff and smooth consistency.

• Pour in a container. Store in the fridge. It can last up to 3 days.

Afang soup

Afang soup is one of the most popular traditional soup among the Efik people of Nigeria. Afang leaf is an excellent source of unsaturated fatty acid. Unsaturated fats make up good cholesterol. It also contains dietary fiber which helps in proper digestion and also prevent constipation and colonic cancer.

Preparation time: 30 minutes

Cook time: 50 minutes

Total time: 1 hour 20 minutes

INGREDIENTS

• 8 medium pieces beef/ goat meat

• 1 Small size stock fish head

• 5 medium pieces cowskin

• 1 medium pair smoked fish

• 2 cups of perewinkle (optional)

• 1 medium sized mudu okazi/afang leaves (Finely shredded)

• 5 small bunches or heaps water leaves

• 4 tablespoons crayfish (ground)

• 1 tablespoon dry pepper Or 4 large size fresh Pepper

• 30-35cl Palm Oil

• 3 seasoning cubes

• 1 small Onion

• Salt To taste

METHOD

• Season the beef /goat meat with a little salt, onion, and seasoning Cube.

• Steam till water dries up. Add little water, the stockfish head, cow skin and continue cooking for another 20 minutes.

• Pound or blend the finely shredded Afang/okazi leaves till very fine.

• Pick, wash and shred the water leaves finely. Wash and remove the bones from the fish.

• Add the fish, crayfish, pepper, the remaining seasoning Cubes and the periwinkle.

• Stir and allow to boil for about 5 minutes.

• Add the palm oil, Stir and cook for about 2 minutes.

• Add the water leaves, stir and cover the pot for about 5 minutes add the Afang/okazi and stir thoroughly.

• Add salt to taste. Simmer for about 5 minutes. Remove from heat and serve with cassava fufu, pounded yam or Eba.

Banana milk smoothie

This smoothie contains banana, milk and honey. Banana is loaded with fibre,both soluble and insoluble. Banana is also the power house of nutrients and it helps to fight anaemia. Milk is a good source of calcium which is good for healthy bones and teeth, milk also contains protein which helps to build muscle tissue, potassium which helps to maintain blood pressure, phosphorus which helps to strengthen bones and generate energy. Honey works for cough and it also has antibacterial, antifungal and antioxidants properties that helps in healing wounds.

The combination of banana, milk and honey blended together provide the body with ample doses of proteins, vitamin and minerals.

Ingredients

• 2 ripe bananas, peeled and sliced

• 1-2 cups milk

• 1 tablespoon honey

Procedure

• In a blender, combine banana, milk and honey.

• Blend until smooth and evenly combined. Pour in a glass and serve.

Moi Moi (bean pudding)

Moi moi have a lot of proteins and energy sustaining power. Moi moi is a light and healthy diet. It attracts a lot of healthy companions like fish, eggs, lobster, prawn, snails e.t.c. Nigerians and Africans eat moi moi with rice ( jollof, fried, white e.t.c.) , akamu, bread, garri, eko e.t.c.. Moi moi is great for weight loss.

Preparation time: 2 hours

Cook time: 45 minutes

Total time: 2 hours 45 minutes

Ingredients

• 3 cups of beans

• 4-5 fresh chilli pepper

• 1 fresh bell pepper (tatashe)

• 1 onions

• 1 small Onions (chopped)

• Fish of your choice or Eggs (boiled)

• 1/2 cup grounded crayfish (optional)

• 2-3 seasoning cubes

• 15-20cl vegetable oil.

• 2 litre of water.

• salt to taste.

• 1/4-1/2 teaspoon of ginger (optional)

• 1/4-1/2 teaspoon of garlic (optional)

Procedure

• Remove shaft and stone from beans. ( This process is important for those using blender to peel the beans).

• Soak your beans in water for about 10 minutes, rub the bean seeds between your palm to loosen the skin of the beans, change the water from time to time and separate the coat from the beans. Continue this process until all the skin are peeled off. You can also use blender to peel your beans, pour in your beans into the blender half full, fill the remaining half of the blender with water. You then start and stop your blender immediately, do this for about 3-4 times. Pour out and strain off the peels. Repeat the process until all beans are peeled. After you are through with peeling the beans. Soak beans in water for about 1 hour to ease blending.

NOTE: make sure you start and stop your blender immediately.

• Wash your fresh chilli pepper, red bell pepper ( remove seeds from the bell pepper), onions and blend with washed and softened beans till a smooth consistency is achieved.

• Wash, cook and remove bones from the fish if using and set aside

• pour the paste into a bowl , add chopped onions, salt, seasoning cubes, grounded crayfish, garlic, ginger and vegetable oil and stir well. Add little water at a time.

• place pot of water on stove or gas. Pad the bottom of the pot with paper or sticks from the leaves if using. Prepare your tin, plate, nylon or leaves.

• Dish the puree into containers of your choice, add the boiled fish or egg and cover or fold. Place in the pot of boiling water, cover and cook for 40 to 45 minutes.

• serve with rice, bread e.t.c.

Nigerian Jollof Rice.

Jollof rice is made from rice which is a great source of energy. Jollof rice has the unique ability to lift everybody’s moods and it also makes the atmosphere friendlier. If you are down in the dumps, just eat jollof rice.

Jollof rice contains tomatoes, pepper, onions e.t.c. Tomatoes help’s to prevent cancer, Pepper contains lot of vitamins and Onions help’s to reduce inflammation and heals infection.

Jollof rice is not eaten only in Nigeria. It is eaten in some other African countries which include Ghana, Cameroon, Senegal e.t.c. It is cooked in several ways across all these countries.

How to make Nigerian Jollof rice.

Preparation time; 20 minutes

Cook time; 1 hour

Total time; 1 hour 20 minutes

Ingredients

• 4 cups long grain rice

• 4 fresh tomatoes

• 1 large Onions

• 1 small Onions (chopped)

• 1 bell pepper (Tatashe)

• 6 habanero pepper (Rodo)+

• 1 sachet/ can tomato paste

• 1 teaspoon dry thyme

• 1 teaspoon curry powder

• salt to taste or 2 teaspoon of salt

• 2 seasoning cubes

• 1 tablespoon butter (optional)

• 150ml vegetable oil

• 2-3 bay leaves

• 3-4 cups stock or water

Procedure

– Blend tomatoes, onions, red bell pepper ( remove seeds from red bell pepper before blending) and habanero pepper to a smooth paste.

– In a medium pot cook the blended ingredients till the water from the tomatoes dries up. Set aside.

– Wash the rice thoroughly and parboil. Wash the parboiled rice to get rid of starch and put in a sieve to drain.

– In a pot, heat oil and butter. Add chopped onion and allow to fry for some minutes. Pour in your tomato paste and allow to fry for about 5 to 10 minutes. Stir continuously to avoid burning.

– Add in the cooked blended ingredients, maggi, curry, thyme. Mix well and fry for about 20 minutes. Add in your stock or water and salt and allow to cook for 5 to 10 minutes.

– Add the drained parboiled rice. The stock or water level should be the same as the level of the rice. This is to ensure that all the water dries up by the time the rice is cooked.

– Cover the pot and allow to cook on low heat for about 30 minutes or until the water dries up. Once cooked, mix well to combine ingredient. Cover and let it stay on heat for 2 minutes.

– Serve with fried plantains, salad or coleslaw and any meat of your choice.

Watermelon and coconut water smoothie.

This smoothie contains watermelon, coconut water and honey.

• Watermelon is a delicious and refreshing fruit that is good for you. It aids hydration, it contains vitamins C which prevent cell damage from free radicals. It also contains other vitamins like vitamin A, B1, B5, B6. It also contains potassium and magnesium e.t.c.

• Coconut water has low calorie and contains potassium which helps to keep fluid and electrolyte balance in the body, calcium which is vital for strong bones and teeth and also magnesium which aid contraction and relaxation.

• Honey has so many benefits, it works for cough, it also has antibacterial, antifungal and antioxidant properties.

The combination of watermelon, coconut water and honey blended together offers increased level of hydration, strong antioxidant property and also essential nutrients.

Ingredients

– 3 cups chopped and seedless watermelon.

– 1 cup coconut water

– 2 to 3 tablespoons honey

– Ice cubes.

Procedure

1. Place all ingredients in a blender except ice cubes and blend until smooth. Serve with ice cubes.

Puff Puff

Puff puff is a very popular snack in Nigeria.

Preparation time: 2 hours

Cook time: 20 minutes

Total time: 2 hours 20 minutes

Ingredients

– 1 cup warm water.

– 3 cups flour.

– 2 1/4 teaspoons active dry yeast.

– 1/4 to 1/2 cup sugar.

– 1/2 teaspoon salt.

– 1/2 teaspoon nutmeg (optional).

– oil for deep frying.

Procedure

1. In a medium bowl add warm water, salt, sugar and yeast. Set aside for 5 minutes.

2. Add flour and nutmeg (if using). Mix well until fully incorporated.

3. Set the mixture in a warm place and let it rise or double in size for approximately 1 to 2 hours.

4. In a large saucepan pour vegetable oil until it is at least 7 centimeters high, place on medium heat until oil is hot.

5. The dough is going to be sticky so use your hand to grab a little bit of the mixture at a time and drop in the oil. Do not overcrowd the pan.

6. Fry for few minutes until the bottom side is golden brown, flip over and fry for some minute until golden brown.

7. Remove from heat and place on paper towel to drain excess oil.

Chin chin

Chin chin is a very popular snack in Nigeria, Ghana and Cameroon. Chin chin can either be hard or crunchy.

Preparation time: 1 hour

Cook time: 30 minutes

Total time: 1 hour 30 minutes

Ingredients

– 500 grams of all purpose flour (4 cups).

– 1 teaspoon baking powder.

– A pinch of grounded nutmeg.

– 100 grams of sugar (1/2 cup).

– 115 grams unsalted butter (soften).

– 1 cup evaporated milk or water.

– 1 to 2 eggs (optional).

– A pinch of salt.

– oil for frying.

Procedure

1. In a bowl, combine flour, baking powder, sugar, salt and nutmeg. Add the softened unsalted butter and mix well until well incorporated.

2. In another bowl, combine egg(s), evaporated milk or water, mix well and set aside.

3. Add the egg mixture into the dry ingredients mixture. Mix well to form a dough.

4. Transfer the dough to a lightly floured surface and knead for some minute.

5. Roll out the dough, cut into desired sizes and shapes.

6. Heat oil on medium heat until hot. Fry the chin chin in batches and do not overcrowd the pan.

7. Fry each batches until golden brown, remove and place on a paper towel to drain excess oil.

Soft jam filled doughnut.

A jam (jelly) doughnut is a kind of doughnut filled with jelly filling. We have several varieties of jelly filled doughnut.

Preparation time: 1 hour 40 minutes

Cook time: 20 minutes

Total time: 2 hours

RECIPE

225g of all purpose flour

2 tablespoons of sugar

1 3/4 teaspoon yeast

1 egg

80ml milk

25g unsalted butter

1 teaspoon cinnamon (optional)

150 – 200g jam of your choice.

Sugar to sprinkle

Oil for frying

1/4 teaspoon of salt

Procedure

– In a small bowl combine yeast and warm water ( 25ml) and set aside.

– Pour milk in a medium saucepan and place over a pot of boiling water (the milk should not boil)

– Add in butter and allow to melt completely.

– Remove from heat, add sugar and salt, stir to dissolve.

– Beat egg and stir into the mixture, add cinnamon if using.

– Stir in yeast and water mixture, flour and mix well.

– Turn dough on a lightly floured surface and knead until the dough comes together nicely and it is elastic (does not stick to your hand anymore), try not to add flour when kneading, as you knead it will gradually come together.

– Place the dough in a lightly oiled bowl, cover and allow to rise in a warm place for about an hour.

– When the dough has risen, bring it out of the bowl and divide dough into 8 or 10 portions and form into a ball.

– Place the balls on a floured tray and cover to rise. It will double in size

– Place oil in a deep pan and fry for 2 minutes on one side or until golden brown before flipping and fry for another 2 minutes.

– Remove, place in a paper towel to drain excess oil. Allow to cool a bit, using a piping tool fill the doughnut with jam and enjoy.

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