Ugwu Archives - FoodsNG

For me, nothing is richer and healthier than been able to make everything right in your small or large size kitchens as you have it. This way you determine what goes in or goes out. Usually, it is a better option than most of the concoction that we consume outside even so called drugs.

Have you ever heard our mothers advise their daughter on the need to eat plenty of Ugwu vegetable? I have several times. The reason behind this is because the leaf is loaded with iron, a mineral that is key to improve your blood production level especially during and after menstrual cycle.

In this article, I will be sharing with you in about few steps how you can make a healthy vegetable juice out of your pumpkin leaf.

Equipment needed for making Ugwu Juice

A blender or food processor
A sieve or muslin cloth
Ingredients
Ugwu leaves (Pumpkin)
A tin of evaporated milk or a bottle of malt drink or both using half quantity apiece.
One Orange

Method Of Preparation

The making of this juice is so easy such that it will take you less than 20 minutes to reach your end product. Check out the steps below.

Get your hands properly cleaned to avoid contamination.
Ensure you properly rinse the entire ugwu leaves to remove all debris and insects crippling on it. Do this process twice. You do not need to slice the ugwu.
Pour the ugwu leaves into the blender.
Add some quantity of water and blend with high speed until smooth. This could take up to five minutes depending on your blender.
Drain the juice using a sieve or muslin cloth
Put the solution to boil for between 90-120 seconds so that more vitamins become released. Let the solution cool off lightly.
Add the entire tin of evaporated milk or malt bottle drink or add half quantity of both into the solution.
Squeeze the orange into the solution. This is completely optional. Your Ugwu vegetable juice is ready to be served.

While this might not be sweet to taste, it is rich in plenty nutrients that are good to replenish your body. If you must make this juice sweet to your taste, you could had a cup of pineapple juice extract but ensure you do not over dilute the solution to much. For me, I love it without the pineapple. Men are particularly advised to take this before or after intercourse.

Do not forget to share your comments when you have tried this recipe.

ALSO SEE: Nutritional Benefits Of Eating Ugwu (Pumpkin Leaf)

Whether Ugu or Ugwu, you can be certain we are talking about the same leaf that is particularly common among the Igbos in Nigeria. In fact, the Igbos are the only tribe who are seen to sell these leaves anywhere in Nigeria, whether in the north or south, yet it is used in one way or the other by all tribes in Nigeria. I sincerely do not know the reason behind this.

The leaf is a valuable commercial crop which is grown majorly in the West African region. The dark green leaf, no doubt has been a staple vegetable in the diets of many as it can be combined with all the solid meals such as wheat, eba, fufu and the rest. Unknown to many, pumpkin leaves are loaded with a lot of nutritional benefits which can be helpful in aligning our path to a healthy status.

The fluted pumpkin botanically known as Telfaira occidentalis has one advantage in that it can be enjoy through out the year unlike some other vegetables. However, you see the leaves flood the market more during rainy season.

Below are some of the nutritional and health benefits of including Ugu leaf into your meals.

1. UGWU HAS A HIGH FIBER CONTENT:

Are you constipated in a way, consuming Ugwu vegetable might be helpful as it contain high fibre. Each time I eat a meal contain Ugwu at night, it becomes easier to download feaces in the morning unlike previous days. I definitely recommend this for you.

2. UGWU LIKE MANY OTHER LEAFY VEGETABLES IS RICH IN IRON:

Are you a fan of blood tonic and supplement during period weakness, Ugwu is nutrient dense enough to get you back to life more than any of the aforementioned. The iron content in a well prepared servings of Ugwu leaf can do the magic you have been waiting for.

Women, particularly during and after menstrual period are encouraged to consume serving portions of Ugwu leaves as it helps boost blood levels or volume. The leaf has been used to cure anaemia in community based nutritional interventions.

3. GOOD FOR WEIGHT MANAGEMENT:

The main idea about losing weight is to load your body with highly nutritious food yet contain a reasonably low amount of calorie. Ugwu is a low calorie vegetable and can help fire up your metabolism to trigger fat reduction in the body.

So when you want to eat Eba, Fufu or Amala, ensure you have only a small portion while adding plenty Ugwu soup. The fibre of the Ugwu will make you fuller, so you eat less than you would normally eat.

4. IMMUNE BOOSTER:

As a child, each time I fall sick and I was trying to recover, my mother waste no time in cooking Ugwu delicacy. In fact during that period, I could consume only the Ugwu vegetable soup as the main meal. After a little while, I begin to notice restoration.

The leaf is also a good source of vitamin E, Thiamin, Niacin, vitamin B6, Folate, Iron, Magnesium and phosphorus, vitamin A, vitamin C, riboflavin, potassium, Copper and Manganese.

The leaves also contain anti-oxidants, such as alpha-carotene and Beta–carotene which help to slow down ageing process. All these nutrients put together also improve your skin and hair quality. Now you can see the reasons the leaf will help boost your immunity.

I know some people may be interested in knowing more about foods that give you fresh, younger looking skin and those foods that improve your hair colour and quality. Click the respective links to see them.

5. REDUCTION OF BLOOD SUGAR: DIABETES CONTROL:

Due to the leaves hypoglycemic index and its nature of slowly releasing sugar into the blood, it presents a rare opportunity for diabetic patient to reduce their blood sugar.

These are just a few of the benefits one can obtain from consuming Ugwu vegetable. The list is endless. As a parting shot, please learn how to cook your vegetable so you don’t lose all nutrients in it.

ALSO SEE :: How To Make A Healthy Juice From Ugwu Leaves