Recipes Fish soup-stew

Ingredients

• 2kg/4lb 8oz mixed fresh fish fillets and shellfish, such as red mullet, small sole, gurnard, monkfish, sea bass, cuttlefish, baby octopus, prawns, mussels, squid or scallops
• 8 tbsp olive oil, plus extra for drizzling
• 1 large onion, finely sliced
• 2 garlic cloves, finely chopped, plus an extra clove for the toast
• 1kg/2lb 4oz ripe tomatoes, skinned and chopped, or 2x400g/14oz tins of chopped tomatoes
• 125ml/4fl oz red wine
• chopped fresh chilli, to taste
• 3 tbsp finely chopped flatleaf parsley
• ½ tsp fennel seeds
• salt and freshly ground black pepper
• 6-8 slices good bread, slightly stale or toasted

Method

1. If your fishmonger hasn’t already done so, clean and prepare your chosen fish and shellfish. Cut fish fillets into large chunks and seafood into manageable pieces. 
2. Put the oil, onion and garlic into a large pan and fry briefly. 
3. Add the tomatoes, wine, chilli, parsley and fennel seeds and season with salt and pepper. Cook for 15 minutes. 
4. Start to add large pieces of fish to the sauce first and those that will take the longest to cook such as monkfish, then add the more tender fish such as red mullet or sole and the shellfish, ending up with the mussels if using. Cook for five or so minutes, or until the fish is cooked and the mussels have opened. (Discard any mussels that haven't opened.)
5. Rub the bread with garlic, drizzle with olive oil, and put each slice in the bottom of a deep soup bowl. Pour over the soup and serve. 

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Egusi in the pot!

 

Egusi is also called unity soup in Nigeria, this is because the entire populace enjoy and delight in this nutritious soup. The difference is only in the method of cookery and eating.

Egusi soup as a common delicacy in Nigeria and other parts of Africa, especially many parts of  West Africa is eaten by virtually every tribe and ethnic group although prepared in different ways.

Egusi is very popular amongst  igbos of the  South East, the Ibibio and the Efik  of South South, including  the Hausa in the North.

The  Yorubas the Edos, the Esan  and Etsakos  in the south West  are not left out! Any swallow like pounded yam, fufu, tuwo,semo, eba can be enjoyed with the soup!

This  melon soup is usually garnished with assorted vegetables ranging from bitter leaves to water leaves, ugu [pumpkin] leaves, okazi leaves and many others.

Some people fry their egusi while cooking, others add direct to the pot of cooking stock with oil. Some other people, especially the South Western Ijebus usually  make the soup in a stew-like manner, with this, the soup is used for eating rice, yam or boiled plantain as well as any  swallow, especially iyan, lafu and amala.

Hey, some of my folks from the South East and South South usually mix their egusi with either Okazi and waterleaves to make a salivating soup, with plenty sea food like isam, snails, dry fish and shrimps dancing inside the pot of soup! Hhmmn! Still on the same egusi, some people prefer ugu and waterleaves with sprinkles of the egusi – these could  be molded or scatter around the pot…. Everything is known as EGUSI SOUP!

Egusi which grows in form of melon  is filled with very dry, bitter flesh, the seeds are the true delicacy of this melon.

Egusi is composed of nearly 50 percent edible oil and another 30 percent pure protein.

In many parts of Africa, where farmers lack access to meat or dairy, the high oil and protein content can make an excellent dietary supplement.

Nutritional value  of Egusi seeds

•  Egusi is reportedly  high in nutritional value as it  is said  to be  rich in protein, fat and vitamins A, B1, B2 and C.
• It is made up of 30 – 40 % protein, and about the same proportion of oil.
• These proteins are essential for the maintenance of muscles in the human body.
• Reports say around 100 grams of egusi  seeds contain about  30 grams of protein.
•  For those who are suffering from protein deficiency diseases like marasmus and kwashiorkor, proper treatment and cure can be made possible  by proper intake of egusi
• In terms of vitamins, it contains alpha-tocopherol, a component of vitamin E.
• It provides essential amino acids,  which are not readily available in the body like arginine and lysine.
• Egusi seed as a great source of Arginine helps in regulating metabolism and improves the cardiovascular system while Lysine helps in the formation of collagen and connective tissues in the body.
• It is also low in calories and  very good for those who are looking to shed some fat or run away from obesity.
• The Egusi seed is an excellent source of nutritional minerals and vitamins such as carboahydrate, fat, zinc, vitamin B1 (Thiamine), dietary fibre, sulphur, magnesium, vitamins B2 (Riboflavin), niacin and manganese amongst others.Ok , enough of the grammar, let’s visit the kitchen! 

Recipe for 4 servings

2  smoked catfish

1 kilogram lean beef

2 bunches ugu leaves [washed, shredded]

2 small stockfish

3 cups egusi [ground]

2 tablespoons ground crayfish

1 onion [shredded]

4 red pepper [ground]

Method:

• Wash, salt, season, and cook the beef, stockfish and fish until the meat is quite tender.
• Continue the boiling and taste for salt.
• Add the palm oil, crayfish, pepper and the onions and  boil for another three minutes.
• Stir and add the ground egusi, cover and simmer for two minutes.
• Stir before adding the shredded ugu leaves.
• Stir thoroughly and simmer for two minutes.
• Remove from heat and serve alongside  hot iyan, that is pounded yam or any other swallow of your  choice. 

Compliment of the season!

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Ginger gammon with mustard sauce

Perfect for feeding large numbers over the festive period. Can be served hot or cold. 

Ingredients

For the gammon

• 3kg/6lb 8oz unsmoked gammon joint, off the bone
• 600ml/21fl oz ginger beer
• 4 pieces stem ginger, finely chopped
• 4 tbsp ginger syrup from the jar

For the mustard sauce

• 200g/7oz full-fat crème fraîche
• 6 tbsp full-fat mayonnaise
• 2 tbsp Dijon mustard
• 2 tbsp wholegrain mustard
• pinch caster sugar
• salt and freshly ground black pepper

Method

1. Preheat the oven to 160C/140C Fan/Gas 3.
2. To make the gammon, put the gammon joint in a saucepan that fits snugly. Pour in the ginger beer and 1.2 litres/2 pints of water or just enough to cover the gammon. Cover with a lid, bring to the boil and boil for a few minutes. Transfer to the oven for about 2½ hours or until cooked through. Alternatively, simmer over a low heat for about 2½ hours.
3. Increase the oven temperature to 220C/200C Fan/Gas 7.
4. Remove the gammon joint from the liquid and, using a sharp knife, slice off the skin, just leaving a very thin layer.
5. Line a roasting tin with kitchen foil, sit the gammon, fatiside up in the tin and wrap the foil around the meat just leaving the top showing. Score the fat and drizzle over the ginger syrup. Scatter over the chopped ginger and press lightly so the top fat is covered.
6. Bake in the hot oven for about 25 minutes or until golden and glazed on top.
7. To make the sauce, mix all the ingredients together and season with salt and pepper.
8. Slice the gammon into thin slices and serve hot or cold with the sauce.

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Serving wine in smaller glass!

If your wine was served in a smaller glass, would you drink less of it?

That is the question being posed in a study, published in the BMJ, into the growing size of wine glasses.

University of Cambridge researchers found glass size grew from an average 66ml in the 1700s to 449ml today – a near sevenfold increase – and wine drinking nearly doubled from 1980-2004.

“When it comes to how much we drink, wine glass size probably does matter,” says study author Prof Theresa Marteau.

The increase in the capacity of wine glasses has been more rapid since the 1990s.

The researchers think one reason for this could be that the demand for larger glasses by the US market was met by an increase in the size of glasses made in England.

@BBC.COM

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Recipe For The Festivity: Gbegiri And Amala

We started off the week with a recipe for the Christmas period, and we got notification that the Banga Soup is a family delicacy already enjoyed in some homes. With this in mind, We will introduce you to a different recipe you probably enjoy at your favourite eatery, but have never tried making in the comfort of your home.

GBEGIRI SOUP WITH AMALA  

Gbegiri is a beans soup that is served  alongside a hot plate of Amala. . ‘Gbegiri’ is a Yoruba word which means ‘beans’.  This soup is a traditional Nigerian delicacy common amongst the Yoruba, especially Oyos. It is a traditional Nigerian recipe that is specific to the Yoruba People

Yorubas live primarily in southwestern Nigeria, spreading from Lagos State to Ogun, Osun, Ondo, Ekiti and of course Oyo state and some parts of Kwara, Kogi and Edo states.

Oyo has a deep historical background as we all know,  this is  because the kingdom is known for its numerous warfare and battles – both internal and external.

Well, let’s visit the kitchen! To prepare a sizzling Gbegiri delicacy, especially the Oyo way, SALT is not always added to the soup! Did I hear your exclamation? Yes, I know you will say how is this possible? For Oyos, it’s very possible, they enjoy Gbegiri without salt!

Amongst Oyos, Gbegiri is best served with Amala.  In fact, many of them usually mix this delicacy with Ewedu to produce ABULA soup! The soup is usually served thick. It’s a traditional food for the elites that can be served at any time of the day.

It constitutes a perfect sample of plants and animal protein, vitamins, minerals, and fiber. Owing to its rich protein content, Gbegiri soup is a fundamental dish for people wishing to take extra care of their health, to prevent constipation, treat or prevent anemia and coronary diseases.

It is also ideal for children and adolescents for physical growth and development.

It is equally recommended for the well being of pregnant women and nursing mothers. This soup helps convalescing patients to recover quickly from their illness, replace worn out tissues and also build a strong immune system against diseases and infections.

Gbegiri soup is rich in pantothenic acid and placin, these two vitamins are necessary for good skin condition.

The potassium content of the soup is high and it is low in sodium. It is therefore an ideal food for those wishing to prevent hypertension.

Gbegiri is easy to make and very tasty. There are different methods of preparing this soup but two methods will be ideal for this edition!

You can add or subtract from it to fit your taste buds. Some like it really spicy and some like it mild.

If you are a Vegetarian, you can have your own version of this dish by skipping on the meat or chicken.  But remember your protein requirement is still intact.

Well, enough of this grammar, lets see what it takes to relish this meal! There are different methods of preparing this meal, but I will focus on two of the methods.

METHOD ONE

Recipe for 4 servings

. 1 derica of brown beans

. Salt to taste [ oh this is optional]

. Seasonings to taste

. 2 smoked fish [cleaned]

. 2 cooking spoons of palm oil

. ½  kilogram beef or assorted meat [diced]

. ½  kilogram chicken or turkey  [diced]

. 3 tablespoons ground crayfish [optional]

1 tea spoon ground pepper

A pinch of kaun [potash]

A small bunch of Ugu leaf [shredded and optional]

METHOD

Wash and peel the beans,  if you don’t have brown beans you can make do with the white beans; after peeling , make sure the beans is clean. While this is happening, set a pot of two cups of water on the fire. Add the pinch of kaun [potash]. The potash is to soften the beans quickly and enable it to be slimy like ewedu or okro or better – still, Ogbono! Bring the water to boil and make sure the potash is well dissolved in the boiling water. Add the beans and allow it to cook for 15 minutes or until it is pulpy. For the typical Yoruba cook, the best bet is IJABE. The use of IJABE is the process of using a clean hard broom to mash the beans into a puree. At least at the end of the process the soup should look like a typical ewedu soup. For those who may not like idea of using a broom, the use of a blender is not a bad idea at all!

Once the soup is well mashed, you can now add salt [oh remember the fact that SALT is optional, more so as the soup can still be tasty without salt] and seasoning to taste, the pepper, the crayfish, palm oil, the smoked fish and your diced meat. Cover and simmer for another five or 10 minutes. Add the shredded vegetables, uncover and simmer for few seconds. Remove from heat and serve along side a hot plate of Amala.

HMMMMN stop salivating, just enter your kitchen and use the beans in there to prepare this soup!

Bon appetite.

METHOD TWO    

Recipe for 4 servings

. 3 cups of beans [white or red]

. 2 cooking spoons of red oil

. 1 large stock fish

. 1 kilogram meat [diced]

. 1 kilogram fish

. Salt to taste [optional]

. Seasoning to taste

. 3 tablespoons ground crayfish

. 1 teaspoon ground dry pepper

. A small plate of blended pepper and tomatoes

Method

Soak the beans in some hot water, this will make it easier for the back of the beans to come off. Wash the beans until it is completely clean, drain and pour into a pot. Allow to boil until it is completely soft and pulpy. In another pot, boil your meat and fish adding the necessary seasonings including salt to taste.

Use a sieve to extract the pulpy beans. Transfer the extraction into a clean pot and add the red oil and pepper. Allow to boil for four minutes before adding the meat stock. Add the remaining ingredients, taste for salt, simmer and remove from heat. Serve alongside a sizzling plate of Amala.

Go try out this recipe with either method we shared with you and tell us how it went in our comment section below.

merry christmas 

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Recipe For The Festivity: Ofada Rice And Stew

Yes, Rice is usually the most in demand food during the festive periods, its simple, fast to make and every child looks forward to eating rice during Christmas and New year celebrations.

But why dont you give your rice a little spin this Holiday, why dont you try another flavour of rice and impress your loved ones with another form of rice?

Ofada rice with ofada stew

‘Ofada’ as it is popularly called is not a very common or cheap kind of rice.  Ask any Nigerian who loves this locally produced rice. But the local taste and tantalising aroma makes a – must – have for many when the option is available, lets go through the steps to making this amazing local delicacy of rice.

Recipe for 4 servings

4 cups of ofada rice

Salt and seasoning to taste

10 fresh tomatoes

5 fresh atarodo [pepper]

5 fresh tatashe pepper

2 large onions

2 cooking spoons palmoil

Garlic and ginger to taste [optional]

5 large pieces of cow skin [ponmo] diced

Assorted meat and intestine [shaki, fuku, round about etc]

3 shawa smoked fish [optional]

2 wraps of locust beans [iru]

Method

• Check the rice for stones, wash with hot water, parboil and cook until tender.
• Make sure it’s not too soft, thus ensure the water you use in cooking the food is added little by little.
• While the rice is cooking, wash, season and cook the assorted meat until tender.
• Wash the tomatoes, peppers, ginger, garlic and one of the onions.
• Pour into a blender and blend slightly, make sure the puree is not smooth, just pour the tomato mixture into a bowl and set aside.
• Wash and slice or dice the other onion.
• Set a pot or saucepan on fire, pour in the palm oil, add the onion and the tomato – pepper mixture, the seasonings to taste and other ingredients, including the locust beans.
• Stir and allow cooking for 10 minutes.
• Check for taste and serve on the ofada rice.
• A cup of cold water will not disappoint you. you can add plantain to the side, to add a little more spice and taste to your Ofada rice.

COMPLIMENT OF THE SEASON!

So give this recipe a try and tell us how it tastes in our comment section below

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List of diets to avoid in 2018!

The British Dietetic Association has reportedly  released a list of diets they say we should steer clear of in the new year, 2018.

Well, this is according to the BBC.

They include the Raw Vegan, Alkaline, Pioppi and Ketogenic diets, as well as Katie Price’s Nutritional Supplements.

The British Nutrition Foundation agreed that the five diets are best avoided, while Dr Aseem Malhotra, author of The Pioppi diet, defended his meal plan.

The report  noted that Gwyneth Paltrow, Megan Fox and Sting have all come out in support of a vegan diet of uncooked foods.

Supporters define raw food as anything that has not been refined, canned or chemically processed, and has not been heated above 48C.

They argue that applying heat destroys some of the natural enzymes in food  and that the body therefore needs to do more work to break the food down. They also say you lose nutrients through this process.

But Mrs Porter said: “People think that vegan is shorthand for healthy, but it requires careful planning to make sure you don’t miss out on important nutrients.”

The NHS suggests vegans consider taking vitamin B12 and vitamin D supplements, more so as heat is known to bring out the nutrients in some foods, such as carrots while others, such as potatoes, cannot be eaten raw.

As for alkaline, Tom Brady and the Duchess of York have been famous proponents of the alkaline diet.

The diet is based on the theory that you can change the pH balance (level of acidity) of your body and blood through the food that you eat – despite there currently being no substantial evidence to suggest that this is possible.

Advocates have claimed that high levels of “excess acid” in the body contribute to a range of health conditions including arthritis, osteoporosis, kidney and liver disorders, and even cancer.

They suggest eating “alkaline foods”, primarily fruit and vegetables, to correct this.

But, according to Cancer Research UK, while eating more fruit and vegetables may help you lose weight, the pH of your food will not impact the pH of your blood.

Mrs Porter said: “So if it works to lose weight, it’s because you’re cutting down on calories.”

The NHS says that the alkaline diet lacks evidence, and advises against cutting out whole food groups, as some versions of the diet suggest.

Katie Price has released a range of hydration, breakfast and meal replacement shakes.

According to the website, the drinks support muscle tone and maintenance as well as decreasing snacking and cravings.

Mrs Porter said: “The problem is people need to reintroduce food so you want something you can stick to.”

While rapid weight loss can be motivating, the BDA said it is unsustainable and that appetite suppressors are not a healthy or advisable way of losing weight.

Sarah Coe from the BNF said: “Meal replacement products can be useful for people that have a lot of weight to lose, but should always be used under supervision from a health professional.”

Katie Price Nutrition did not respond to a BBC request for comment.

Ok, let’s take a look at the Pioppi diet as this claims to promote the principles of the Mediterranean diet to promote weight loss and reduce the risk of type 2 diabetes.

The authors, Dr Aseem Malhotra and Donal O’Neill, recommend a low-carbohydrate, high-fat diet with fruit and vegetables, fish, olive oil, alcohol in moderation and exercise.

They suggest intermittent fasting and discourage eating red meat, starchy carbs, and sweetened treats.

The BDA accused the pair of “hijacking” the Mediterranean diet with their agenda, saying it was “ridiculous” to include coconut oil or cauliflower for a pizza base as one of their suggestions.

Mrs Porter said: “We all know now that a Mediterranean-style diet is one of the most healthy diets to follow. But it’s not low carb.”

The British Nutrition Foundation agrees, saying that a traditional Mediterranean diet typically includes pasta and rice at every meal.

Mrs Porter added that the argument to eat a high level of saturated fat was based on evidence that had been “cherry-picked rather than looking at it in its entirety”.

She said: “Why it might help you lose weight is because it’s making healthier choices and you’d be having overall less calories.”

But Dr Malhotra, a cardiologist and adviser at the National Obesity Forum, said: “The Pioppi Diet is an independent evaluation that marries the secrets of one of the world’s healthiest villages with the latest medical, nutrition and exercise research to bust many myths prevalent in today’s weight loss and health industries.

“It has received endorsements from a number of eminent international doctors, dieticians, Cochrane researchers and sports scientists.

“One has to question the financial links and influence of various food companies on the BDA. In my view, they cannot be trusted as an independent source of dietary advice.”

In response to this, a BDA spokesperson said: “The analysis we release is always based on evidence and is unaffected by the important relationships we have with the nation’s food producers.

“Our spokespeople, like all dieticians, are required to adhere to evidence-based practice as part of their registration with the Health and Care Professions Council.”

Meanwhile, a look at keto cannot be ignored, more so as a huge number of celebrities have been linked with this diet.

The premise is to eat a very low carb, high fat, moderate protein diet, with carbohydrates coming from non-starchy vegetables, nuts and seeds.

The aim is to push the body into a state of “ketosis”. Because it doesn’t have the glucose from the carbohydrates, it instead breaks down fat to produce energy.

Ms Porter said: “The sinister thing here is people saying it can cure cancer and things like that – it absolutely cannot!”

She said by not eating carbohydrates, you avoid eating the calorie-laden things that generally accompany them: “If you’re cutting out carbs, such as pasta, you’re cutting out creamy sauce. If you’re cutting out bread, you’re cutting out butter. If you’re cutting out biscuits, you’re cutting out sugar.”

The danger, she said, is that you can lose a lot of fibre from your diet which is important for gut health. Also, by removing whole grains from your diet you’re depriving your body of many vitamins and minerals.

The BNF advises that it can be effective for losing weight in the short-term but this weight loss can be hard to sustain.

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How to lose weight!

The BDA has a fact sheet recommending some of the best ways to lose weight. They suggest:

• Keep a food and mood diary to monitor how the two are connected
• Make a list of non-food related tasks you can do to distract you from thinking about food
• Set realistic goals: losing only 5-10% of your weight has massive health benefits
• Avoid eating at the same time as doing something else, such as watching TV, as this can cause you to overeat
• Half fill your plate with vegetables/salad and divide the other half between a protein and a starchy carbohydrate like potatoes or rice!

@BBC.CO.UK

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