Ronke Olonje

Beans known as Ewa to the Yorubas are unpopular staple foods because it is associated with bloating, flatulence and indigestion. Nigerian Beans (Ewa) is delicious on its own or when accompanied with various other foods such as Nigerian fried plantain (Dodo), boiled Yam, sweet potato and maize. Most people have one reason or the other why they do not eat beans. Yet, it is advisable to have beans in the family menu especially when you have young children in the family. Ingredients 3 cups brown/black eyed beans Palm Oil 1 medium onion Pepper & Salt (to taste) 1 stock CUBE (Knorr Chicken)  Grounded crayfish (Optional)  Cooking Directions · Remove any dirt and wash the Beans thoroughly. · Place the water in a pot, add onions and allow to boil then add the washed beans .( a pressure cooker can be used to speed up the cooking time.)  · After 30 to 45minutes, check the beans, if it soft but not soft enough to eat, this is the point where palm oil, Knorr cu

Moi-Moi is a Nigerian meal that is typically made from beans, which is soaked, washed, blended with onions and peppers. And then steamed in special leaves called banana leaves. (they’re called “Ewe” in Yoruba,) The leaves are better because, when it’s steamed, the moi moi molds to the shape of the folded leaf and lends some flavor to it. It can be enjoyed at different times of the day - breakfast, lunch or dinner - and by people of all ages. Ingredients Serves - 5 people 3 cups of brown beans or white beans. Red bell pepper (Tatashe pepper) Bonnet pepper (Atarodo) Vegetable Oil Nutmeg Crayfish (optional) 2 large onion bulbs Eggs (optional) Boiled fish Liver (optional) Stock cubes Salt to taste. Directions. *Soak the beans in water for 10-20 minutes then wash to remove the thin outer coat. *Wash the beans to remove the brownish outer coat, keep squeezing, washing and sieving till you are left with the white beans. *Add all of them (beans, onions, crayfish (

Eating vegetables and fresh fruits gives healthy benefits. Research as shown that people who feed more on fresh fruits and vegetables have overall healthy diet and are likely to have a reduced risk of some chronic diseases and illnesses. Vegetables provide nutrients vitals for health and maintenance of the body. Nutrients in Vegetables.   Vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans. Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol leve

Efo riro is a popular Nigerian soup, common to the Yoruba people. The name 'efo' means vegetables. It is a Yoruba rich vegetable soup. Efo riro is a little bit similar to 'edikaikong' soup. Efo riro can be served with Pounded yam, semo, fufu, rice, yam and the likes. Efo riro cooking time is about 45 minutes. Efo riro is one of the Yoruba favorite soup because of its health benefits. Ingredients Vegetable (either spinach or spring green) Efo shook or tètè. Locust beans(irú woro) Palm oil Ata Rodo(habanero pepper) Tomatoes Tatashe (red bell pepper) Onions Stock cubes (Knorr chicken) Salt to taste Blended cray fish Beef Pomo Shaki Smoked fish. PREPARATION *Cut and wash the vegetables in warm water with small pinch of salt to get rid of dirts, sand and germs. And drain from water with sieve. *Spice and boil beef, shaki and pomo till tender...allow it to cook till the stock/broth is very little and thick. *Blend tomato, pepper and 1 ball of Onion: do

In Nigeria and maybe some other developing or underdeveloped countries, many people eat just for the sole aim of staying alive, more like to eat whatever is available and not always to stay healthy, i.e, eat what the body requires. But really, what is healthy eating and what's the benefit? Come with me as  we surf these lines together. Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins

Àkàrà is a popular Nigerian breakfast meal, it is a deep fried snack made from a brown or black-eyed beans with spices. Àkàrà is also known as bean cakes or bean balls. Àkàrà Recipes and Ingredients 2 cups of brown or black eyed (peeled or unpeeled) 2-3 habanero peppers (Atarodo) 1 small onion 1 tablespoon ground crayfish 1 stock cubes (Knorr chicken) Salt to taste Vegetable oil or palm oil for frying. Directions * Pick the beans to remove dirts and stones * Soak the beans in the water to peel which is the traditional method. After peeling and the coat has been thoroughly removed. Let the beans still be soaked for 15 to 20minutes to make it tender/soft for grinding. * Then pour the beans into the blender, add the pepper and onion then blend together with small quantity of water until smooth and but thick. * Pour the blended mixture into a bowl, add the ground crayfish, stock(Knorr chicken) and salt to taste. And mix properly with wooden spoon. * Place the vegetable oil