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Uncategorized

Top 5 Nigerian Comfort Foods and Their Nutritional Value

Comfort foods have a way of making us feel warm, satisfied, and nostalgic, especially when they remind us of home. In Nigeria, these foods are not only rich in flavour but also carry cultural significance, often tied to family gatherings and special occasions. Beyond their comforting nature, many Nigerian dishes pack a nutritional punch that supports overall health. Here are the top five Nigerian comfort foods and their nutritional value.

  1. Jollof Rice
    The King of Nigerian Parties
    Jollof rice is a classic Nigerian dish loved across the nation. Made with rice, tomatoes, onions, peppers, and spices, it is a flavorful one-pot meal often accompanied by fried plantains, chicken, or fish.
    Nutritional Value:
     Carbohydrates: A good source of energy from rice.
     Vitamins and Antioxidants: Tomatoes and peppers provide vitamin C and lycopene, a powerful antioxidant.
     Protein: When paired with chicken or fish, Jollof rice becomes a well-balanced meal.

2. Egusi Soup
A Nutritious Soup Packed with Flavor

Egusi soup is made with ground melon seeds, vegetables (like ugwu or spinach), and assorted meats or fish. It’s usually enjoyed with pounded yam, eba, or fufu.
Nutritional Value:
 Protein: Melon seeds are rich in plant-based protein, essential for muscle repair and growth.
 Healthy Fats: Egusi contains unsaturated fats that are good for heart health.

 Fiber and Iron: The vegetables in the soup contribute to good digestion and boost iron levels, supporting red blood cell production.

3. Akara (Bean Cakes)
A Crispy and Savory Breakfast Staple

Akara is made from blended beans, spices, and onions, then deep-fried to golden perfection.
It’s often served with pap or bread for breakfast.
Nutritional Value:
 Protein and Fiber: Beans provide a good dose of protein and fiber, keeping you full and energized.
 Complex Carbohydrates: When paired with pap (ogi), it provides a balanced breakfast that fuels the body.
 Iron: Beans are also a good source of iron, supporting healthy blood function.

4. Moi Moi
Steamed Goodness in Every Bite


Moi Moi is a savoury steamed pudding made from blended beans, peppers, onions, and spices. Sometimes, it’s enriched with eggs, fish, or corned beef.
Nutritional Value:
 Protein: Beans are an excellent source of protein, making Moi Moi a great option for vegetarians.
 Fiber: The beans also provide dietary fiber, which supports digestion and lowers cholesterol levels.
 Vitamins: Ingredients like peppers add vitamin C and other antioxidants.

5. Pepper Soup
Spicy and Comforting


Nigerian pepper soup is a light, spicy broth made with a variety of proteins such as goat meat, catfish, or chicken. It’s infused with aromatic spices like uziza, calabash nutmeg, and crayfish.
Nutritional Value:
 Immune Boosting: The spices in pepper soup, such as ginger and nutmeg, help boost immunity and improve digestion.
 Lean Protein: The choice of meat or fish provides lean protein for muscle building and repair.
 Low-Calorie Option: As a broth-based dish, it’s a light meal perfect for weight-conscious individuals.

My final Thoughts
Nigerian comfort foods are not just about taste—they offer significant nutritional benefits when prepared with fresh, wholesome ingredients. While some dishes may lean towards indulgence, moderation and balanced pairings ensure they contribute to a healthy diet. So, the next time you savor a plate of Jollof rice or a bowl of Egusi soup, know you’re enjoying a dish that nourishes both the body and soul.

Akinyemi Iledare is a Veterinarian/Public Health Consultant, Tech Enthusiast, Astute
Marketer, Food Enthusiast. I am not a foodie, but I can help eating good food and seeing
healthy people around me.

Categories
Uncategorized

Surprising!!! Amidst Poverty and Soaring Food Prices, Food Waste Reaches Alarming Levels

In a nation where millions grapple with poverty and escalating food prices, it seems paradoxical that food waste remains a significant issue. Yet, Nigeria faces a dual challenge: widespread hunger coexisting with substantial food wastage.

Staggering Food Waste Statistics
According to the United Nations Environment Program’s 2021 Food Waste Index Report, Nigeria discards approximately 37.9 million tonnes of food annually, equating to about 189 kilograms per person each year. ( Ripples Nigeria ). This figure positions Nigeria among the highest in Africa concerning per capita food wastage.
Escalating Food Prices and Inflation
The National Bureau of Statistics reported that Nigeria’s inflation rate rose to 33.88% in
October 2024, up from 32.7% in September, primarily driven by surging food prices ( The Cable ). Staple foods such as rice, maize, and bread have seen significant price increases, exacerbating the cost-of-living crisis.
The Paradox of Hunger Amidst Waste

Despite the high levels of food waste, Nigeria is experiencing one of its most severe hunger
crises. Projections indicate that over 33 million people will face food insecurity by next year,
a significant increase from the 24.8 million expected by the end of this year ( Reuters ). This
juxtaposition highlights a critical inefficiency in the nation’s food distribution and consumption
patterns.
Contributing Factors to Food Waste
Several factors contribute to Nigeria’s food waste dilemma:
1. Post-Harvest Losses: Approximately 42% of fruits and vegetables are lost before reaching consumers, primarily due to inadequate storage and transportation infrastructure ( KashGain ).
2. Consumer Behavior: Cultural practices and a lack of awareness about food preservation lead to significant household food waste.
3. Supply Chain Inefficiencies: Poor logistics and market systems result in food spoilage during transit and at points of sale.
How Do we Address the Crisis?
To mitigate this paradoxical crisis, Nigeria must implement comprehensive strategies:

  1. Infrastructure Development: Investing in storage facilities and efficient transportation can reduce post-harvest losses.
  2. Public Awareness Campaigns: Educating consumers on food preservation and the implications of waste can foster more responsible consumption habits.
  3. Policy Reforms: Implementing policies that encourage food donation and redistribute surplus food to those in need can alleviate hunger and reduce waste.
  4. Technological Innovations: Adopting technologies for better inventory management and supply chain tracking can enhance efficiency and minimize losses.
    My Final Thought:
    Nigeria stands at a critical juncture where addressing food waste is not just an environmental
    or economic imperative but a moral one. By tackling the inefficiencies that lead to such paradoxical coexistence of hunger and waste, the nation can move towards a more sustainable and equitable food system.

Akinyemi Iledare is a Veterinarian/Public Health Consultant, Tech Enthusiast, Astute Marketer, Food Enthusiast. I am not a foodie, but I can help eating good food and seeing healthy people around me.

Categories
Food Safety

Is MSG In Seasoning, Chicken Cubes, Ajinomoto, etc! Safe?

msg

MSG is an abbreviation for Monosodium Glutamate. It is a flavor enhancer (the sodium salt of the common amino acid glutamic acid) commonly added to Chinese food, canned vegetables, soups, and seasonings.

In Nigeria, many of us use seasoning and condiments that are packed with Monosodium glutamate. Examples of these are Maggi, Knorr, Ajinomoto, Vedan, etc.

What’s the big deal about MSG?

Many people have deemed it unsafe and do not want to consume it or even see one ingredient containing it.

Over the years, regulatory bodies and clinics in many parts of the world have received many anecdotal reports of adverse reactions to foods containing MSG.

msg

These reactions have now been put under a new term called MSG symptom complex.

These symptoms include but not limited to these in people who have recounted their experiences;

  • Headache
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas of the body
  • Rapid heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

So, you might be wondering, “why did NAFDAC approve MSG when people see these symptoms?

Is MSG safe for consumption?

MSG is known as an excitotoxin – a substance that overexcites body cells to the extent that they are damaged or killed. 

Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity.

However, FDA, for example, claimed to have received reports of symptoms such as headache and nausea after eating foods containing MSG.

However, FDA was never able to confirm that MSG caused the reported effects. 

Federation of American Societies for Experimental Biology (FASEB) also examined the safety of MSG in the 1990s. FASEB’s report concluded that MSG is safe.

Even NAFDAC allows it as food ingredients in Nigeria, they must have regarded it as safe for consumption.

What Foods Contain monosodium glutamate?

Most canned soups, beef and chicken stock, flavored potato chips, snack foods, frozen dinners, and fast foods are flavored with added MSG.

Other ones include instant noodles, soy sauce, steak sauce, and Worcestershire sauce and cheeses.

In Nigeria, NAFDAC allows the use of MSG in seasoning cubes such as Maggi, Knorr, and Ajinomoto. Others that you can still find on NAFDAC’s website include;

seasoning cubes
  • Ever Rich Tasty Cube Chicken Flavour

Ingredients: Hydrolyzed Chicken Proteins, Monosodium glutamate (MSG, Salt), Starch.

  • Hanno Chicken Cubes 100G

Ingredients: Hydrolyzed Chicken Proteins, Monosodium glutamate (MSG, Salt), Starch

Which ones should you be wary of?

The products that give me the most concern are Ajinomoto, A-1, Vedan and the seasoning that comes with most Noodles. Ajinomoto, A-1 and Vedan appear to be only MSG that has been made into granules.

People use them to cook meat a lot and many “buka” and “mama put” joints still use them a lot.

These products are made by the Chinese and it seems to be a major ingredient added to many of their foods.

It was discovered and patented in 1909 by Ajinomoto Corporation in Japan. In its pure form, it appears as a white crystalline powder.

MSG has been established that they can cause problems in animals when consumed in some quantities. 

However, when added moderately in foods and ingredients, they should not cause any problems. Some quantities have been shown to cause adverse effects.

How to know a food contains Monosodium glutamate

Regulatory bodies the world over require that foods containing added MSG be labeled as such. Manufacturers are required to list it in the ingredient panel on the packaging as monosodium glutamate.

As mentioned earlier, MSG occurs naturally in ingredients such as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts, and protein isolate, as well as in tomatoes and cheeses.

ajinomoto monosodium glutamate

When these listed foods/ingredients are used as ingredients in foods, manufacturers are not really required to list the food ingredients as containing MSG.

However, they must list all those ingredients on the ingredient panel.

About how much MSG we should consume!

The FASEB report identified some short-term, transient, and generally mild symptoms. These include headache, numbness, flushing, tingling, palpitations, and drowsiness. These may occur in some sensitive individuals who consume 3 grams or more of MSG without food.

However, a typical serving of a food with added MSG contains less than 0.5 grams of MSG. Consuming more than 3 grams of MSG without food at one time is unlikely.

Let me say at this point, that we should limit the level of consumption of MSG. Even though it was reported that we can’t easily consume 3 grams of added MSG in foods, we should also note that glutamate is available naturally in some foods.

Finally, the level at which MSG is added in most foods today is safe. It would be hard to eat enough to see the adverse effects.

If you see develop any of the above symptoms from eating foods that contain MSG, you may want to avoid it.

ALSO SEE:  The Unhealthy Side Of Tomato Paste or Puree Consumption.

Categories
Food & Body

7 Surprising Reasons You’re Gaining Weight

Surprising Reasons You're Gaining More Weight

More often than not, many people gain weight but cannot explain why this is happening. Of course, if you stop or reduce exercises or you indulge in binge eating, especially in foods you should not be eating late at night, you expect to gain weight.

However, there are cases when people exercise well, eat healthy foods and if you have to eat at night, you know the right foods to eat at night, but still gain weight. In this case, many people cannot really explain why it happens. This article will share with you, at least 10 surprising reasons we gain weight, that many people do not know about.

Surprising Reasons You're Gaining More WeightReasons You’re Gaining Weight (That You May Not Know)

Here are some silent reasons you may be increasing in weight other than lack of exercise and eating high calorie foods.

1. Lack of Sleep

This may come as a surprise to many. What is the connection between lack of sleep and weight gain? There are two issues at work with sleep and weight gain. The first one is that when you stay up late, there is high chance that you’re doing some late-night snacking, which means more calories in the body.

There may be changes in hormone levels in the body, which is keeping you from sleeping. These changes increase hunger and appetite and also make you feel not as full after eating.

Reasons You're Gaining More Weight2. Stress

Stress has a unique way of making us gain weight if not managed very well. When our bodies get stressed too much, they go into survival mode. How do they do this? The secret the “stress hormone called Cortisol.

Cortisol causes an increase in appetite for food. With this, we may start an intake of high-calorie comfort foods in times of stress, as well as eating at some odd hours.

3. Anti-inflammatory Steroid Medications

Steroids and anti-inflammatory steroid medications cause fluid retention and increased appetite. They are popular, not only for their anti-inflammatory property, but also for contributing a lot to weight gain in people that use them.

Steroid Medication

In some people, steroids may also cause a temporary change in where their body stores fat. The changes are usually to places like the face, the belly, or the back of the neck.

4. Birth Control Pills

Birth control pills (estrogen and progestin) can cause weight gain, but don’t be quick to thrash them or stop using them. Even though these birth control pills can cause increase in weight, they have not been proven to be a permanent increase.

Birth Control Pills

It has been observed that some women taking estrogen and progestin may experience some weight gain related to fluid retention, but this effect is usually short-term.

5. Hypothyroidism

The thyroid is an endocrine gland in the neck area. It is is a butterfly-shaped organ located in the base of your neck. It releases hormones that control metabolism—the way your body uses energy. The proper functioning of this gland helps break down the food we eat.

Hypothyroidism

If the thyroid drops in the level of thyroid hormone it makes and it is no longer enough, you’re may feel tired, weak, and cold, and gain weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely.

Treating hypothyroidism with medication may reverse some of the weight gain.

6. Aging

As we grow older, the rate at which our body breaks down the food we eat reduces. Growing older and older (aging) slows your metabolism, so you burn fewer calories.

Also, as we grow older, there are changes in our lifestyle. The change in lifestyle (such as exercising less, not going to work any longer) play an important role.

ageing
Photo Credit: piximggif.com

This is because we are really no longer active, therefore, our metabolism may drop.

7. Quitting Smoking

Smoking is dangerous to both the smoker and those around them while smoking. This is to tell you how dangerous smoking is. They say quitters don’t win but winning is this case is just about quitting. This is one of the best things you can do for your health.

When you start your withdrawal from smoking, you may start to feel more hungrier than usual. This will make you eat more and gain more weight. You should normally stop feeling hungrier after several weeks, which will make it easier to help lose any weight you gained.

Quitting Smoking

Finally, if you feel a particular medication is making you gain weight, please don’t stop it. You should consult with your doctor when you notice these signs.

Your doctor and you can work together to manage the situation or work out another medication that suites you better than the one you currently use.

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Categories
Food Recipes

Learn How to Make Ewa Aganyin

ewa aganyi

These days, I rarely find the sales of Ewa Aganyin (also spelt Agoyin) within our communities compared to how it was commonly hawked in all the nooks and crannies of our neighbourhood particularly in the 90s. In fact, sometimes last year, I was virtually hunting for a local buka around my area where I could actually enjoy the perfect food but to my disappointment I could not locate a place. All I find is the common beans and fried stewed which is distinctively different both in looks and taste to Ewa Aganyin.

ewa aganyi

In my reminiscing, I can not but remember how I and my brothers looked forward to visiting my maternal grandmother as we were sure to eat plenty Ewa Aganyin within the first few days during the Easter break. These days, the younger ones are clueless of the meal and It is fast becoming a meal that is rarely included in our diets particularly for some of us residing in cities.

How To Cook Ewa Aganyin

This post will show you how to make the Ewa Aganyin delicacy for your family. No need to go hunting to enjoy the perfect meal.

Ewa Aganyin Ingredients

  • 2 tins cups of brown beans.
  • 2 large white onion bulbs and 2 small bell pepper (Tatashe)
  • 2 tablespoons grated ginger or to your preferred taste.
  • One cup of dried Chilli Pepper – popularly called Shombo by Yorubas.
  • 5-6 cooking spoons of palm oil. You could use slightly more than this amount.
  • Salt and Maggi to taste.
  • Some quantities of powder crayfish.

Instruction For Preparation of Ewa Aganyin Beans

  • Collect some amount of brown beans based on the quantity you would like to cook.
  • Separate the shaft and other unwanted items.
  • Pour some amount of water to clean up the beans and do the process twice.
  • Place your pot on cooker and add some amount of water. You could use a pressure cooker to quicken the cooking time.
  • When water is hot pour your cleaned beans into the pot and allow to cook until the beans had absorbed all the water and very soft. Add salt to taste just before the beans had absorbed all the water. You can always add more water to give room for further cooking at any stage.
  • Use a pestle to mash all the beans until you cannot find a whole bean again.

This is quite a simple procedure…….but what makes Ewa Aganyi actually unique compare to other foods in my opinion is not really the beans but the stew. You will definitely ask for more if you get it right.

Instruction For Making The Ewa Aganyin Sauce

  1. Slice the two big size onions into very tiny pieces and set aside.
  2. Soak the dried chilli pepper in hot water for 10minute to make them absorb and soften. Drain water, rinse once more and set aside with about 1-2 cleaned pieces of fresh bell pepper.
  3. Pour the pepper mix excluding the onions into a blender with little amount of water. Do not turn the pepper to complete puree. It must be in the form pepper to be used for rice stew.
  4. Set aside over a sieve to remove excess water.
  5. Place a non sticky pot over a cooker under low heat and pour palm oil.
  6. Allow the oil to get heated up until it becomes clear. Add the diced onions and stir until the onions turns dark colour but not burnt. This could take some minutes. The continuous frying helps to ensure.a.sandy grainy texture.
  7. Add powder crayfish and ginger, blended pepper, salt and seasoning cube (Maggi). All this must be done under medium heat. Stir continuously and cover pot to allow the mixture to cook for 15-20 minutes until the stew turns dark.

Your Aganyin stew is ready. Please note that the end result of your stew must be of slightly thick consistency with a lot of palm oil all over as that is the ideal form for the delicacy. So, you could extend the cooking period to achieve this result.

Dish out the beans and pour the sauce over the top of it. Serve with Agege bread or fried plantain.

Categories
Smoothies

How To Make A Healthy Ginger Juice

ginger juice
Photo: newhealthguide.org

Very few people are aware of the fact that a healthy juice be extracted from ginger root. I got the idea to write about this shortly after I heard how an elderly woman got relieved from her ill condition after drinking some portions of ginger juice. What interests me about this drink is that it is completely easy to make and yet contains numerous nutritional and medicinal benefits.

ginger juice
Photo: newhealthguide.org

I have had the rare opportunity of improving the high blood pressure level of my mum and some patients after placing them on ginger root chopped pieces but not as a  juice and it worked really well. This juice method makes it easier for every one to include in their diet rather than eating ginger raw. So, Lets see how this healthy drink is made.

Ingredients for Making Ginger Juice

  • Some pieces of fresh ginger roots depending on the volume of juice you would like to make.
  • Water

Equipment

  • A juicer or a blender and Knife
  • A sieve or muslin cloth

Method of Production

  • Clean in running water or in a bowl of water all your ginger roots until you are certain there are no extraneous matter on them.
  • Peel the ginger carefully using a small knife.
  • Cut the cleaned and peeled ginger roots into smaller pieces and place them into a juicer or a blender. You should note that there are some juicers that are made to extract juice and separate the fibre. In this case your ginger juice is ready. Using a juicer is a better method. Else?
  • If the ginger was blended, you must pour the blended ginger solution through a sieve to allow the separation of the juice. Use your hand to press for more juice extraction.
  • Your ginger juice is ready. It can be poured into a small container and placed in the refrigerator for longer keep.

Note: This juice is not to be funneled into your body directly like regular juices, you probably do not need more than three table spoons daily. It is usually consumed by adding one or two table spoons into your regular drinks and juices. Trust me, you will feel the ginger vibe in it.

Aiming at an improved immune system? #GOGINGERJUICE

Categories
Food Recipes

Learn How To Make Delicious Moi Moi From Corn

corn moimoi

Moi moi made from beans is clearly more popular than those made from other food items. I am certain that only a few people are aware that Moi moi can be made from corn. Well, if you are just hearing this for the very first time, then you are on your way to learning a very simple step by step method that will help you add variety to you daily meal plan.

Corn Moi moi or corn cake is also known as Nni Oka, Igbankwu Oka and Ekoki, amongst other names. The meal is usually used to entertain guests particularly during traditional ceremonies.

corn moimoi

Ingredients For Corn Moi Moi

  • 10 pieces Fresh corn still on its cobs.
  • 2 big sizes of Onions and Scotch bunnet pepper (Ata rodo) to taste.
  • Two handfuls of Crayfish, 2 big sizes of smoked fish and a tin of fresh prawn.
  • Water and 4-5 cooking spoon of Palm oil (Until the mixture turns yellow). Usually corn absorbs more palm oil than beans.
  • Cube seasoning and Salt to tast Usually 1 -3 cubes of seasoning will be fine.

Method Of Preparation

  • Peel of the husk and hair-like strands. Then remove the corn seeds from the cobs and get them washed properly.
  • Pour the corn seeds into a powerful blender, add small amount of water; to ease the movement of the blender’s blade. Add pepper, chopped onions and the cooked or steamed fresh prawns
  • Blend until completely smooth.
  • Pour into a big bowl.
  • Add palm oil, pieces of de-boned smoked fish, crayfish, cube seasoning and water to dilute the solution slightly just like you would do to to the regular Moi moi. Then stir properly. You could also add other food items to make the cake rich.
  • Portion into small containers or folded leaves or heat-resistant nylon and place each of them into a pot half filled with boiling water on a cooker. Do not forget to seal the each of the containers.
  • Cook for between 45 minutes to 1 hour. By that time, the solution should have solidified and ready.
  • Place on tray and allow cooling.

Your corn cake or corn Moi moi is ready to be served. Enjoy it!

Categories
Food Recipes

How To Make Gluten-Free Bread For Celiac Disease Patients

How To Make Gluten-Free Bread

People suffering from celiac disease or gluten-induced enteropathy will find gluten-free bread suitable. What we do in the production of gluten-free bread is basically to eliminate flours with gluten-rich protein from the ingredients list.

Next, we will be defining the key terms in this article — Celiac Disease and Gluten. We all should know what bread is. If you don’t know what a bread is, tell me where you come from, perhaps I could make some effort to understand.

What Is Celiac Disease?

Celiac Disease is estimated to affect 1 in 100 people worldwide. It is an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine (celiac.org). Click here to read more on Celiac Disease (symptoms, tests and treatment).

What Is Gluten?

Gluten is a protein found in many types of foods including but not limited to rye, barley and wheat (used in making bread and some other pastries). Gluten helps foods maintain their shape, acting as a glue that holds food together.

How To Make Gluten-Free Bread

How To Make Bread Free from Gluten (Ingredients and Instructions)

Below are the materials and ingredients neeeded with prepapration instructions.

Material Needed For Production

  • Loaf tin
  • On-stick paper
  • A piece of bowl
  • Teaspoon
  • Measuring jar
  • Kitchen measuring scale
  • 130 ml of warm water
  • 150g of corn flour
  • 15g fresh yeast

Ingredients for making Gluten-free Bread

  • 1/2 teaspoon Salt
  • 1/2 teaspoon Sugar
  • 50g dried Skim Milk Powder
  • 10g melted fat (Butter or Margarine)

Instructions for Preparing Gluten-free Bread at Home

  1. Sprinkle the yeast into some warm water, add sugar and keep the mixture in a warm environment for about 20-30 minutes.
  2. Mix the corn flour, salt, milk powder, the yeast plus sugar mixture and melted fat in the bowl. Mix thoroughly to get a smooth, creamy thick batter.
  3. Pour it into an already lined baking tin with non-stick paper.
  4. Allow to proof in a warm place.
  5. Preheat the oven to 175-180°C
  6. Bake until the internal temperature of the bread reaches 99°C (the center should feel firm and fringy at this point).
  7. Remove bread from oven and allow to cool

Important Warning on Yeast:

The Baker’s yeast, “Saccharomyces cerevisiae” is a fungus and is naturally gluten-free. I can inform you that some packaged yeasts are NOT gluten-free. Therefore, it is important to always check the label.

Categories
Food Recipes

Simple Way To Make Tomato Ketchup At Home

tomato ketchup with fries chicken

We have all eaten tomato ketchup at some points in our lives to eat foods like fries and chicken. Wouldn’t it be nice if we could make your own fresh tomato ketchup at home? You can make it the way you like it. If you like your ketchup spicy, you can add as much chilli as you want. If you like it more or less sour, you can control the quantity of vinegar in it. The possibilities are endless.

Some of the popular ones include Heinz and Maggi. Tomato ketchup is a sauce prepared using clean tomato in addition to ingredients such as sugar syrup, salt, vinegar, colour (optional), onions, garlic and other spices. Tomato ketchup usually contains about 12% tomato solids. Surprising right?

Make Tomato Ketchup At Home

How To Make Tomato Ketchup At Home [The Recipe]

Below are the materials (kitchen utensils and appliances) and ingredients that you need to prepare tomato ketchup at home.

Material Needed

  • Blender
  • Gas/Electric Cooker
  • Weighing Balance
  • Cooking  Pots
  • Muslin Cloth
  • Sieve
  • Stirrers

Ingredients For Making Tomato Ketchup (Recipe)

  • Tomato Juice (3.5 litres)
  • Salt (97.5 g)
  • Sugar (170 g)
  • Vinegar (27.22 g)
  • Chopped Onions (56.7 g)
  • Ground Cinnamon (3.36 g)
  • Chopped Garlic (2.20 g)
  • Penang Mace (tone) (0.50 g)
  • Ground Cloves (2.13 g)
  • Powdered paprika (0.50 g)
  • Chilli (25.06 g)
  • Ground White Pepper (25.06g)
  • Colour (4-5 drops)

Procedure for preparing the Tomato Ketchup

  • Sort your tomatoes such that you only have the good ones
  • Immerse tomatoes (whole) in hot water standing at 90ºC for 3-6 seconds. Spray with cold water.
  • Peel off tomato skin by pulling the skin back from the blossom end
  • Remove the seed cavity neatly with a knife
  • Pulp the tomatoes in a blender and strain (you only need 3.5 litres of it)
  • Heat the tomato pulp in an open pan for 1 hour at 90ºC
  • While boiling, add all spices and salt into the boiling puree. Add the sugar syrup.
  • Boil until you have the consistency you desire.

Allow the ketchup to cool. You can serve with the food of your choice and store the rest in your refrigerator.

Categories
Food Recipes

How To Make Sausage Muffins [Recipe]

sausage muffins

This is a recipe for making sausage muffins submitted by Chef Esther and she has the following to say;

Its Chef Esther, hope your week is going great because mine is. This bite sized goodies are so so delicious that you will keep asking for more. Super easy and fast to make. Happy baking!!!!!

Sausage Muffins Recipe

The following are the instructions and ingredients for making delicious sausage muffins.

Sausage Muffin Ingredients

1 cup all-purpose flour

½ tsp Baking powder

2-4 tbsp. Sugar (to taste)

½ cup Melted salted butter

¼ cup Milk

1 tsp vanilla extract

2 large eggs (for the batter)

Non-stick spray or melted butter for brushing muffin pan

Filling

3 large sausages cut into three each

Instructions for Preparing Sausage Muffins

Add the 2 eggs and sugar in a mixing bowl and whisk until the sugar dissolves which is about 2 minutes

Add the all-purpose flour, baking powder, melted salted butter, milk and vanilla essence into the bowl. Mix until you have a batter with no lumps.

Prepare the muffin pan by brushing lightly with melted butter or spray with non-stick spray.

Spoon 2-3 tablespoon batter evenly into each muffin pan. Place the sausage in the middle of the batter or however you like it and place in the oven.

Bake in preheated oven at 180c for 15-20 minutes or until golden brown.

Here you have your Sausage Muffins;

sausage muffins sausage muffins

Serve warm and enjoy.

Categories
Food Recipes

Chicken And Moringa Tomato Sauce Recipe

Chicken And Moringa Tomato Sauce Recipe

This is a chicken and Moringa tomato sauce recipe submitted by Chef Esther (Esther Ibizugbe). She uses a combination of chicken and moringa in tomato sauce. Below is her recipe with ingredients, instructions and other tips.

If you have ever read the article we published in the past about the importance of Moringa, you will know how important that plant is. Don’t get it confused, the post talked about seeds. This one right here is talkin about Moringa seeds.

Chicken And Moringa Tomato Sauce Recipe

Chicken And Moringa Tomato Sauce Recipe – Chef Esther

Chef Esther says;

Hey all, you know how most people say Moringa leaves can cure everything (don’t know how true that is oo), well my Mum (Chairlady) decided to plant the tree within the house. It is easy to plant and they grow really fast.

Anyways I ran out vegetables today and decided to try out the fresh Moringa leaves for a change and it came out amazing and tastes great. I hope you try this out and remember you can always substitute ingredients. 

Ingredients For Making Chicken And Moringa Tomato Sauce

Below are the ingredients you need to make your own Chicken-moringa tomato sauce;

  • Moringa leaves (washed)
  • Tomatoes
  • Pepper
  • Onions
  • Ginger (peeled)
  • Garlic (peeled)
  • Knorr cubes
  • Curry
  • Thyme
  • Tomato paste
  • Grinded crayfish
  • Canola oil (can use whichever you have)
  • Chicken (boiled or fried)
  • Chicken stock/Water

Instructions For Preparing The Chicken And Moringa Tomato Sauce

  • Place your tomato, pepper, onions, ginger, garlic and a little water in the blender and grind to a paste, depending on your preferred consistency.
  • Heat up oil in the pot for about a minute and add the chopped onions. Stir for another one minute so it does not burn before adding the blended paste.
  • Allow to boil for 5 minutes before adding chicken and grinded crayfish (people start the method by frying tomato paste first before adding the blended tomato. You can do whichever)
  • Boil for another 3-4 minutes then add tomato paste, chicken stock/water and salt to taste. If you are using chicken stock, be careful when adding the spices because they were already added when boiling the chicken, so it doesn’t become too salty.
  • After about 4 minutes, add the Moringa leaves and boil for about 2 minutes to retain the freshness and serve!

IMPORTANT NOTE:

To have a different taste and flavour, you can use seafood, beef, stock fish, etc to garnish the sauce.

ALSO SEE: Moringa Seed: Benefits & How It Helps In Weight Loss

Categories
Food Recipes

How To Make Kuli Kuli (Recipe)

How To Make Kuli Kuli - Recipe

This post will show you the ingredients and instructions needed to make Kuli-Kuli (called Kulinkuli by some). Sometimes called German stones, the rock or peanut balls; kuli kuli which has many names based on the location is one major snack of which I am certain that all children within Nigeria, born earlier than or in the 80s must have had a bite one time or the other. It is usually made into different shapes and sold in transparent nylons.

In the early 90s during my primary school days, hardly would you find a young boy or girl returning home from school without some quantities of the snack as it can be enjoyed with Garri soaked in chilled water particularly during the hot afternoon.

How To Make Kuli Kuli - Recipe

Step by Step Guide On How To Make Kuli Kuli (Recipe)

Rarely seen to be consume by emerging young children for a reason best known to them or their parents, kuli kuli remains a snack to eat any day, any time. In this short post, I will be sharing with you step by step method on the making Kuli kuli, a popular Nigerian snacks.

Ingredients For Making Kuli Kuli

Below are the essential kulikuli ingredients. With this recipe, you can make your Kulikuli at home.

  • 2 cups of peeled, salted and roasted groundnuts
  • Groundnut oil and a tea spoon of ground pepper
  • One and half teas spoon of ginger powder or to taste
  • Kahun (Optional)

Kitchen Utensils and Appliances Needed 

  • A food processor
  • A non sticky frying pot
  • Muslin cloth
  • Spider and a Plastic bowl

How To Make Kuli Kuli (Procedure)

  • Pour the groundnuts and ginger into the powerful food processor, and set to rotate until the nuts are almost turning to a pasty cream.
  • Scoop the pasty nut into a clean and dry muslin cloth and squeeze out the oil as much as you can. Do not expect to see a lot of oil. This step is very key as it determines the crunchiness of the kulikuli.
  • Pour the mashy peanut into a plastic bowl, add the powdered ground pepper.
  • Mix the constituents using your fingers and shape using your palms to your preferred size.
  • Place the non-sticky cooking pot on cooker and add some groundnut oil enough to fry the balls. You could also sprinkle some kahun (potash) into the oil but this is optional. You could also add some rings of onion to provide some flavours.
  • Just before the temperature of the oil gets to frying point, add the shaped balls (or rods or pellets) into it and keep stirring until all sides of the balls turns brown.
  • Scoop out using a spider into a plate and allow to cool.

Kuli-Kuli is ready and can be served with any kind of flakes. Usually it is enjoyed with cassava flakes (Garri) soaked in cold water.

If you have a special recipe for Kuli kuli that you’d like to share with us, please send to us using our contact from. We will publish it here and give you full credit for your work.

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Uncategorized

Nigeria Indigenous Dairy (Milk) Products

Wara

Nigeria has about only couple of indigenous dairy products and they are only popular in the northern part of the country. This may be largely due to the fact that most cattle rearing in Nigeria are also done in the Northern part of the country.

First of all, let me explain what dairy products are, for those who don’t know. Dairy products, also called milk products or lacticinia are a type of food produced from or containing the milk of mammals, primarily cattle. They are water buffaloes, goats, sheep, camels, and humans.

Popular indigenous dairy products in Nigeria include Fura Da Nono and Wara. They are

Wara (Cheese Curd)

The Fulanis of Northern Nigeria are traditionally cattle rearers and they have access to fresh milk from Zebu Bos indicus cattle. Wara cheese making is thought to have started in this region and as a result of the nomadic lifestyle of the Fulanis has spread to other parts of Northern Nigeria, Kwara, Oyo, Ogun, Ondo states; and the Benin republic.

Wara

Fura da Nunu

Fura da Nunu translates to Millet and Milk in English. Fura is the millet and Nono is locally fermented milk with a thick consistency.

Nono also called nunu by some tribes in Nigeria contains good quantities of amino acids, calcium, phosphorous and vitamins A, C, E and the B complex according to research.

The consumption of this milk product has been limited to Fulani/Hausa indigenous over the years since most non indigenous see their preparation as apparently unhygienic. Now with the establishment of modern processors/retailers of fura da nunu (e.g. Habib Yoghurt), it is now gaining wider acceptance.

This article is only meant to introduce you to the dairy products and not to show you how to prepare them. There are several websites detailing the recipe online.

A quick search on Google will show you some of them. Soon, I will talk about the health and nutritional benefits of these indigenous Nigerian dairy products.

These are the two indigenous dairy products that I know. If you know any other one that is not very common, please share with me in the comment section and I will add it to the list.

Categories
News

Coca-Cola, Fanta Orange, Sprite Made In Nigeria Declared Unsafe In UK

Coca-Cola, Fanta Orange, Sprite Made In Nigeria Declared Unsafe In UK

A Lagos High Court sitting at Igbosere has ordered the National Agency For Food and Drug Administration and Control (NAFDAC) to order the Nigerian Bottling Company (NBC) Plc to put a written warning on Fanta and Sprite bottles stating that both soft drinks are poisonous when consumed along with Vitamin C.

The court also held that NAFDAC failed Nigerians by declaring, as fit for human consumption, products discovered by tests in the United Kingdom as turning poisonous when mixed with ascorbic acid (popularly known as Vitamin C).

Coca-Cola, Fanta Orange, Sprite Made In Nigeria Declared Unsafe In UKIn the judgment given by Justice Adedayo Oyebanji, the court awarded a cost of N2 million against NAFDAC. The judgment was the outcome of a suit filed by a Lagos-based businessman, Dr. Emmanuel Fijabi Adebo, and his company, Fijabi Adebo Holdings Limited, against NBC Plc and NAFDAC.

Mr. Adebo, in the suit, urged the court to declare that NBC was negligent to its consumers by bottling Fanta and Sprite with excessive levels of benzoic acid and sunset additives.

The businessman also urged the court to order NAFDAC to carry out routine laboratory tests on all the soft drinks and related products NBC bottles to ensure their safety for consumption.

In the amended statement of claims filed before the court by Mr. Abiodun Onidare on behalf of Mr. Adebo and his company,  it was alleged that in March 2007, Fijabi Adebo Holdings Company bought large quantities of Coca-Cola, Fanta Orange, Sprite, Fanta Lemon, Fanta Pineapple and soda water from NBC for export to and subsequent retail in the United Kingdom.

But when the consignment arrived in the United Kingdom, health authorities in that country, precisely the Stockport Metropolitan Borough Council’s Trading Standard, Department of Environment and Economy Directorate, raised fundamental health issues on the contents and composition of Fanta and Sprite.

Findings by the United Kingdom health authorities were also corroborated by other agencies in European Union countries, which found the products to contain excessive levels of sunset yellow and benzoic acid, which are known to be carcinogenic.

On account of the irregularities and carcinogenic substances present in the drinks, Mr. Adebo and his company could not sell the Fanta and Sprite. This caused huge losses for the company, as the products were seized and destroyed by the United Kingdom health authorities.

The claimants equally alleged that NAFDAC did not carry out requisite tests to determine the safety of the drinks for human consumption. They averred that being registered as exporters with the Nigerian Export Promotion Council, they could legally export NBC products to any part of the world and that the bottling company was aware that the products purchased were meant for export.

In addition to other reliefs, Mr. Adebo and his company sought the sum of N15,119,619.37 as special damages and N1,622,000 being the money NBC admitted receiving from the claimants.

In its amended statement of defense, filed before the court by Mr. T. O. Busari, NBC admitted supplying the products, but contended that they are meant for local distribution and consumption, as it does not produce for export. It argued that Coca-Cola is manufactured and bottled by various Coca-Cola franchise holders in most countries of the world, including the United Kingdom.

The company denied that it was negligent, as it has stringent quality control procedures to ensure that its products are safe for end-user consumption.

NBC also rejected the allegation that the damages claimed by the businessman and his firm were caused by negligence or any fault on its part.  It argued that the levels of the chemical components in its soft drinks are safe for consumption in Nigeria and that the claimants are not entitled to the recovery of damages arising from their illegal exportation of products meant for local distribution.

NBC further contended that the  claims made by Mr. Adebo and his company were speculative, frivolous and vexatious and should be dismissed with substantial cost. NAFDAC did not file any defense.

To prove his case, Mr. Adebo personally testified. While being led in evidence by Mr. Onidare, he tendered 12 exhibits. NBC’s Sales Operation Manager, Mr. Micheal Nwosu China, and its Head of Central Laboratory, Mr. Abiodun Adeola Falana, both testified on the bottling company’s behalf and also tendered 12 exhibits.

In her judgment, Justice Oyebanji said: “It is imperative to state that the knowledge of the Nigeria Bottling Company that the products were to be exported is immaterial to its being fit for human consumption. The court is in absolute agreement with the learned counsel for the claimants that soft drinks manufactured by Nigeria bottling company ought to be fit for human consumption irrespective of color or creed.

“It is manifest that NAFDAC has been grossly irresponsible in its regulatory duties to the consumers of Fanta and Sprite manufactured by Nigeria Bottling Company. In my respective view, NAFDAC has failed the citizens of this great nation by its certification as satisfactory for human consumption products, which in the United Kingdom failed sample test for human consumption, and which become poisonous in the presence of Ascorbic Acid ordinarily known as Vitamin C, which can be freely taken by the unsuspecting public with the company’s Fanta or Sprite.

“As earlier stated, the court is in absolute agreement with the learned counsel for the claimants that consumable products ought to be fit for human consumption irrespective of race, colour or creed.”

Justice Oyebanji also held that by its certification as satisfactory, Fanta and Sprite, without any written warning on the products that it cannot be taken with Vitamin C, NAFDAC would have caused great harm to the health of unsuspecting Nigerians.

“The court, in the light of the damning evidence before it showing that NAFDAC has failed to live up to expectation, cannot close its eyes to the grievous implication of allowing the status quo to continue as it is.

“For the reasons herein adumbrated in this judgment, the court hereby orders as follows :

“That NAFDAC shall forthwith mandate Nigeria bottling company to, within 90 days hereof, include on all the bottles of Fanta and Sprite soft drinks manufactured by the company, a written warning that the content of the said bottles of Fanta and Sprite soft drinks cannot be taken with Vitamin C as same becomes poisonous if taken with Vitamin C.

“In consideration of the fact that this case was filed in 2008 and that it has been in court for nine years, costs of N2 million is awarded against NAFDAC. Interest shall be paid on the costs awarded at the rate of 10% per annum until liquidation of the said sum,” ruled Justice Oyebanji. Via: Sahara Reporters

Categories
Food & Health

Foods That Help Get Rid of Mouth Odour

Get Rid of Mouth Odour

Can foods help get rid of mouth odour? I am sure this is a question that will be going through the mind of some people as they see this topic. Well, I can tell you that some certain foods can help reduce or get rid of halitosis or bad breath as mouth odour is also called.

This will article will cover what Halitosis is, what the common causes are and how it can be managed, especially making use of some of the foods we eat. Nobody wants to be around or talk to someone with mouth odour. The person with mouth odour also tries to avoid having to talk to people.

Medical News Daily (MNT) reports that bad breath, also known as halitosis or fetor oris, affects an estimated 25% of people, globally.

Get Rid of Mouth Odour

What is Halitosis, Bad Breath or Halitosis? What Causes it?

WebMD simply put it that Bad breath, medically called halitosis, can result from poor dental health habits and may be a sign of other health problems.

Not brushing and flossing your teeth after meals can keep food remnants in your mouth and between teeth. Bacteria will grow on these remnant, they decay and lead to to bad odour coming out of your mouth.

Smoking Causes Bad Odour

Food particles from foods with strong smells like garlic and onions do not go away completely even after brushing your mouth and teeth. The odor will not go away completely until the foods have passed through your body.

Smoking and other health problems can also lead to mouth odour. All these are the common causes of bad breath or mouth odour. However, there is one source of bad odour that is usually not being addressed – the population of bad bacteria in the gut (unhealthy digestive system).

A Little-Known But Major Cause of Bad Breath

The little-known but a major cause of bad breath and other diseases is the ratio of good and bad bacteria in your gut. Our guts should have a balance of around 85 percent good bacteria and 15 percent bad.

An imbalance between good and bad bacteria can predispose you to a wide number of health problems, more serious than bad breath and body odor. These bad bacteria can cause conditions that lead to bad odours.

intestines microflora

Having less-than-optimal gut flora can make you vulnerable to health conditions linked to bad breath. A fishy smell in the breath suggests kidney problems, while a fruity-smelling breath may mean uncontrolled diabetes according to Mercola.com.

For these reasons, supplying your gut with good bacteria and eliminating the bad ones is very important. So, how do you do supply more good bacteria to get rid of mouth odour?

Foods/Supplements That Help You Get Rid of Mouth Odour?

First of all, you must ascertain that your mouth odour is not caused by poor dental hygiene or smoking first. The solution to those is simply brushing your teeth and using mouthwashes. If all these have not yielded results, your mouth odour may be due to high population of bad bacteria to good ones.

antibiotics

1. Eliminate Some Foods: To get started, you may want to get rid of bad bacteria in your gut first. The first step towards this is to first eliminate foods that may make mouth odour worse by causing poor balance of bacteria in your gut.

2. Use Antibiotics: They not only kill bad bacteria, but also destroy the beneficial organisms in your gut. This means that you have to replace the good/beneficial microorganisms after the antibiotic treatment. So, you only need to do this when absolutely necessary.

More Foods That Help Get Rid of Mouth Odour!

3. Fermented Foods: Eat fermented foods such as such as kefir and yoghurt, fermented vegetables (including cabbage, turnips, eggplants, carrots), and fermented soy. These cultured foods have the ability of supplying your gut with billions of beneficial bacteria.

yoghurt for mouth odour

It is ideal to consume cultured foods that are high in Lactobacillus strains and bacteria that possess high concentrations of lactic acid. Yoghurt is a very good example that falls into this category.

4. Probiotics: Taking supplements should only be done to support or compensate for a nutritionally deficient diet, as you can mainly get the nutrients your body needs from the food you eat. Probiotic supplements are a great option if you don’t consume raw organic vegetables on a daily basis.

Categories
Food & Nutrition Knowledgebase

The Differences Between Broilers and Layers Chicken Meats

FRIED CHICKEN THIGH

Broilers and Layers are both chicken types which can be consumed. In this era when there is serious campaign against consumption of imported chickens, the sales of farm reared live or freshly slaughtered chickens have sky-rocketed but it has not gotten anywhere near its peak.

The market is still large enough for tens of thousands of farmers to maximise. In my little spell as a poultry farmer in the past two years, I have come to the realization that very few consumers know the differences between these birds and their meats. This had made many people to make wrong choices only to later find out their errors.

LAYERS CHICKENS WITH EGGS

Differences Between Broilers and Layers Chicken Meats

When these chickens (layers and broilers) are yet to be slaughtered and de-feathered, it is quite easy to identify them. Broiler birds are usually white in colour while layers are commonly brown or black. However, this is not the rule as there are layers that are white in colour too, the brown and black are just more common.

In many situations when consumers are about to purchase the meat of birds for consumption in the open market, they cannot tell the differences between the chickens that meet their preference in terms of taste, texture and flavour.

Let me start by explaining the background differences between the two types of birds:

Broilers are birds raised only for meat production while Layers are those raised mainly for egg production. In most cases, after layers are low in egg production, they are sent into the market as meat birds. Now lets see the differences between the meats from both birds.

FRIED CHICKEN THIGH

(1.) Broilers meat are usually juicier and softer compared to that of layers. This is because broilers are market ready when they are between 8-12 weeks old since they are only grown for their meat value. They contain higher values of fat and protein due to their diet composition.

On the other hand, layers meat are tough and are usually sold into the market when they are about 2years old. They start laying in 24 weeks and many of them lay for more than a year before their eggs production begins to reduce until they no longer lay eggs. That is when the birds are sold out.

(2.) Layers are usually enjoyed by those who love tough meat. It is important to state that the nutrient value in these birds are lower compared to that in broilers. During cooking the meats from both birds, mild and low heat is required for broilers while high heat can be deployed for layers.

SEE: How To Slaughter Animals To Make Meat Tender!

For a good number of eateries and restaurants, broiler meat are fried directly without cooking them unlike the layers meat that compulsorily needs cooking before frying. They are also grilled and roasted easily.

ALSO SEE: Beef is for Cow, Pork is for Pig Meat, See All Meat Names

I do hope this short article will help you a bit.