Different colours of mangoes!

Mangoes are in season in Nigeria, some parts of Africa and other parts of the world!

I decided to take a look at the divers colours we have and I discovered the  following colours  –  red, blue, yellow, purple, white and even black!

Not minding the colour of the mangoes you find around you, just go ahead and relish a vitamin enriched time with any of these lovely fruity – colours!

…red mangoes!

…yellow mangoes!

…green mangoes!

…white mangoes!

…purple mangoes!

blue mangoes!

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What you need to know about bread!

 

A link between highly processed foods and cancer has been suggested by French researchers.

According to the BBC,  they classified foods including cakes, chicken nuggets and mass-produced bread as “ultra-processed”.

Do we need to worry about eating bread?

Read more @ http://www.bbc.com/news/av/health-43079160/what-you-need-to-know-about-bread!

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Mangoes in 2018!

Mangoes are the juicy, flavoured fruits of an evergreen tree called “MANGIFERA INDICA”.

They are members  of the cashew family.

Botanically, mangoes are  drupes!  Classified as mangifera indica, they belong to the botanical family of anacadiaceae. Although members of the cashew family, mangoes basically are native to Asian counties like Burma and India.

Even now world countries in Asia, Africa and America cultivate and enjoy mangoes. Of course, Nigeria is richly endowed in mango production. This is because family farming in Nigeria has made it possible for virtually the 36 States of the federation to have different types of mangoes.

They are made of what we call “STONE FRUITS” and  these stones are present in other fruits like cherry, pear and peach.

According to an internet report, mangoes  originated over 5,000 years ago from the Hindo-Berma region, which extends from eastern India and southern Asia.

Mango seeds reportedly  traveled from Asia to the Middle East, East Africa and South America, all these were round 300 or 400 AD.

It is pertinent to note that over 500 different mango varieties are grown and sold throughout the world!

The history of mango cultivation can be traced back to the nineteenth century. Evidently, Persians took mangoes to East Africa, the tenth century and then the Portuguese brought it to West Africa in the sixteenth century.

Reports say the government of Southern Nigeria received mango cultivars from the Botanical Gardens of Jamaica in 1898. These mango species were then planted in the Botanical Gardens of old Calabar  and spread to other regions in Nigeria. Cultivation of these  fruits  were  easy because of the favorable climate in Nigeria.

It is great to know that Nigeria is in the Top 10 mango producing countries.

In 2006 and 2011, Nigeria ranked 8th and 9th respectively in the world. It is the pride of the country to be the only African country ranked among the top 10 countries.

NUTRITIONAL BENEFITS OF MANGOES

Medical practitioners of health specialists always emphasize consumption of fruits and vegetables as part of daily meals. This is not only because it is necessary for a balanced diet but majorly because of it minimizes the risk of ugly health conditions.

The succulent mangoes which are one of these recommended fruits should be incorporated in our diet as it offers numerous health benefits.

• This drupes aid in building strong, healthy bones in the body. \
• They  contain vitamin K which are essential for adequate bone development.
• Lack of this vitamin in the body increases the tendency of bone fracture.
• Families should therefore  increase their consumption of these fruits.
• These fast soluble vitamin are important for improving calcium absorption.
• Growing children most especially require these fruit for proper bone formation.
• Eating mangoes limit the possibility of developing asthma! How? Asthma is a long-term respiratory condition, in which the airways may suddenly narrow, often in response to cold air, exercise, or emotional stress. However, the presence of certain nutrients in the body reduces the risk of this condition. One of these nutrients is “BETA-CAROTENE” which is highly present in mangoes. So,  taking one mango or two mangoes will do your respiratory tract a great deal by enabling easy passage of air thereby reducing the chances of having asthma.
• Studies have revealed that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; and people with type 2 diabetes may have improved blood sugar, lipids and insulin levels. Interestingly, one cup of mango provides about 3 gran of fiber.
• Mangoes have low sugar levels and contain no calories.
• This fruit is useful to diabetic patients who want to ensure that their diet is healthy and devoid of excess sugar. Mangoes will do the job!
• For people who want and love having succulent smooth skin, as well as  nice hair texture, mangoes are perfect for them – they  are great for skin because they contain vitamin A, a nutrient required for sebum production.
• The presence of vitamin A in the body enables the secretion of sebum and this keeps the hair moisturized.
• Vitamin A is also necessary for all body tissue growth, including skin and hair. Dead skin cells are removed and new ones are produced giving the body a sweet look.
• Mangoes also contain vitamin C which is needed for the building and maintenance of collagen which provides proper hair and skin structure.
• Mangoes are  rich in beta-carotene  and these  play a protective role against prostate cancer.
• Research studies have been conducted and it has been discovered that the mango fruit has some impacts on all cancers by food scientists.
• It is more effective for breast and colon cancers. The regular intake of this fruit helps to keep cells in shape as well as protect the body against the spread of this deadly illness to an extent.
•  The juicy fruits  have  both fiber and water content. This plays a key role in the prevention of constipation as well as the promotion of a healthy digestive tract.
• Eating a lot of mangoes softens the faecal matters in the body thereby enabling easy excretion.
• Mangoes  aid the digestive system in the completion of the excretion process.

Mangoes are in season…go for them!

There are different types of mangoes. Apart from the popular cherry mangoes, other species are equally succulent and tasty. It, however, depends on one’s taste. Equally available are the red, yellow, green, german, kerosene mangoes and many others.

In Lagos State and some part of the South Western States, the likes of cherry mangoes are very common, while german and kerosene mangoes are very much available in the South East, South South and many parts of North Nigeria amongst others!

compiled by Sylvia Okonkwo! a 400 level Economics student  of University of Lagos!

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Gourmet Guide Magazine 2ND Edition!

Gourmet Guide Magazine 2ND Editio

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2018 kitchen tips!

Florence Okah-avae is a great foodie on the GOURMET GUIDE FOOD CHANNEL ON WHATSAPP, she shared the following kitchen yips with the house! This is however the edited version!

Good evening great foodies in the house😃It’s good to be with you this wonderful evening. I’m Florence Okah-Avae.. A foodie😍!

Today I want to give us a few KITCHEN TIPS. It will be on both safety and culinary.

The kitchen as we know is where we prepare and Cook our meals either in the Home,  restaurants  or hotels.

• The number one thing is that that environment must be kept clean.
• You should have the right cooking utensils.
• These include Pots, spoons ,bowls, knives, mortar/pestles, blenders amongst others .
• Most importantly is you must have food to Cook😅😂
  

  Now ,let’s look at safety tips in the kitchen

• Depending on what you use, that is gas, kerosene stove, electric cooker etc –  If you use gas., always make sure it’s turned off from the knob after use.

• Electric cookers must be switch off from the Wall.
• And kerosene stove must also be put off after use.
• All this is  to prevent fire ,and also save energy and money.
• Use dry napkins and oven mitts to remove pots ,plates and all hot utensils form the stoves.
• Never use wet napkins to avoid burns.
• Cover your pots when bleaching oil, this is to avoid spills , fuming and choking.
•  In case of fire.use wet and thick cloth over the cookers to dampen and eventually quench the fire.
• For those who use kerosene stove, always put off by lowering the wick.
• Avoid quenching with water as is commonly done.This could cause fire.
• Always mop the kitchen floor when there is spill from water, soup etc to avoid trips and accidents.
•  Make sure you keep napkins and cloths and rags away from fire.

• When cooking with kids, put sharp utensils and matches away from their reach and supervise their use.
• Also remove kerosene close to water and if swallowed give plenty of water and seek medical attention.

        Culinary Tips

•  Now let’s look at some culinary tip’s and  if there is time, we will give more on safety😂!
• Cook most foods with little water so that the nutrients are better preserved.
• These include Meat, fish, chickens. Yam and  plantains amongst others.
• Exceptions include beans and corn as well as other must-cook-meals or food products.
• Cook all veggies on low heat.
• Fry potatoes, plantains, and beans cake – akara etc on moderate heat.
• Allow all frozen foods to thaw before cooking and cooking must also be on low heat.
• Foods cooked on low heat are better cooked and tender and this saves time and energy.
• Don’t cover ogbono soup[ Nigerian draw soup] while cooking or still hot so that it doesn’t get watery.
• Put foods away from rats and insects, remember lassa fever!
• Cover your food while cooking unless you are there from start to finish.
• For pounded yam, always cut  the yams into small bits and pieces so that it cooks faster and saves time.
• If your soup is too thick, add slices of Onion to lighten it.
• If your soup goes a bit sour,  use a little potash to liven it it but if it is too bad,  throw  it away.
• If you have a big freezer,  put the likes of semovita, garri, beans, rice, flour and others in the freezer to help  keep them  fresh and if there are weevils, they  will  all die.
• Always fry with less oil
• Fry  your mackerel or Titus fish without oil.
• Cut them up, put in the frying  pan, cover and fry  with its own oil.
• Moi – moi are better cooked with leaves.

• Left over yams can be turned to fried yam the next time so long as they are refrigerated.
• When cooking with crayfish, use less SALT in your food because crayfish already contains some salt .
• When your children or kids soak garri without sugar and could not finish, you can use for EBA. No wastes😃
• For healthy living and  eating, use less of oil and fat.
• Do more of grilling rather than frying.
• 

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Left over onion in the kitchen!

   This is coming from the GOURMET GUIDE FOOD CHANNEL ON WHATSAPP!

In 1919, flu killed 40 million people.  A doctor visited the many farmers who had the attack to see if he could help them combat the flu.

Many of the farmers & their family had contracted the flu and many died.

However, the doctor came upon one farmer whose family was healthy and nobody in the house contracted the flu.

The doctor asked the farmer what he was doing that was different from the others.

The farmer’s wife replied that she put an unpeeled onion in a dish and placed them in all the rooms in their house.

The doctor thought that could have been the cure so he asked for one of those onions.

As he placed it under the microscope, he found the flu virus in the onion. The onions obviously absorbed all the bacteria and thereby kept the family healthy.

Now, I sent this story to a friend in Oregon who regularly contributes material to me on health issues. She replied with this most interesting experience about onions:

She said ‘ Thanks for the reminder. I don’t know about the farmer’s story but, I do know that I myself got pneumonia and became very ill. From my previous knowledge about onions, I  cut both ends off an onion put it into an empty jar, and place the jar next to myself over night.

By the morning, I began to feel better while the onion became black.’

Lots of times when we have stomach problems we don’t know what to blame. Maybe the onions that we ate earlier are to blame.

Onions ABSORB BACTERIA and that is the reason why they are so good at preventing us from getting colds & flu

And for that very reason we should NOT eat an onion that has been sitting for a time after it has been cut open.

Left over onions are poisonous!

When food poisoning is reported, the first thing the officials look for is whether the ‘victim’  ate ONIONS and where those onions came from. Most probably the ONIONS, are the cause.

Onions are huge magnets for bacteria, especially uncooked ones.

Never ever keep a portion of sliced onion over a period of time and thereafter use it to prepare food. It’s not even safe if you put it in a zip-lock bag and placed it in your refrigerator. It is still poisonous

Also, do not give onions to dogs. Their stomachs cannot metabolize onions.

Please remember it is dangerous to cut an onion and try to save it to cook with the next day, it becomes highly poisonous for even a single night – as it creates toxic bacteria which causes adverse stomach infections because of excess bile secretions and even food poisoning.

Let as many as possible people know this!

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Ingredient for Chocolate chip cookies

Chocolate chip cookies

Ingredients

• 350g/12¼oz unsifted flour
• 1 tsp bicarbonate of soda
• 1 tsp salt
• 225g/8oz butter
• 175g/6¼oz caster sugar
• 175g/6¼oz soft brown sugar
• 1 tsp vanilla extract
• 2 eggs
• 350g/12¼oz dark chocolate, crumbled
• 
  
• Method

1. Preheat the oven to 190C/375F/Gas 5.
2. In a bowl, combine the flour, baking soda and salt.
3. In another bowl, combine the butter, sugar, brown sugar and vanilla extract until creamy. Beat in the eggs. Gradually beat in the flour mixture. Stir in the chocolate.
4. Split the pliable dough into two halves, rolling each out into sausage shapes, approximately 5cm/2in in diameter. Wrap them in cling film and transfer to the refrigerator until ready to use. 
5. When you are ready to bake the cookies, simply cut the log into slices 2cm/¾in thick and lay on a baking tray, widely spaced apart. Bake for 9-11 minutes.
6. Serve.
   
   
   bbc.com

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Ekpang Nkwukor [coco yam porridge]

Ekpang Nkwukor is one of the many cocoyam recipes that Nigerians, especially Efiks ad Ibibios from Cross River and Akwa Ibom enjoy a great deal. Some Ibo speaking – communities from Abia and Rivers States also prepare and relish this delicacy as well.

It is said to be widely enjoyed in Cameroon and very popular amongst the Bakweri tribe in the southwest part of the country.

Ekpang Nkwukor is made from grated cocoyam,  some grated water yam, all wrapped in cocoyam leaves and garnished with periwinkle as well as some sea food animals like smoked fish, prawns and lobsters as well. This delicious Nigerian food is so special that it is reserved for special occasions.

The meal is usually wrapped in vegetables which are also rich in the right nutrients and vitamins.

Since  Ekpang Nkwukor cannot be complete without periwinkles, it is pertinent to note  that in terms of nutritional value,  periwinkles are low in fat and calories and are packed full with protein, omega-3 fatty acid and water.

There are many types of cocoyam, but for this recipe, the red cocoyam is best used. The white ones too can be used but they have  to be dried  out  days before being used.

For the use of leaves, it is best to use cocoyam leaves or sweet bitter leaves, but any other fresh leafy greens can be a good alternative, but make sure to pick the ones without holes or tears.

A grater can be used to grate the cocoyam and wateram. Better still, a food processor can equally do the job!

Ingredients:

1) 1kilogramme Cocoyam [peeled, washed and grated]
2) 100g Water yam [peeled, washed and grated]
3) Fresh Cocoyam leaves, Spinach or Pumpkin leaves
4) 500g Meat, Goat meat, Snails or Fish for variety sake
5) 6 cups of Stock
6) 2 cups Hot Water
7) 300g Dried Fish
8) 200g Stockfish [slightly cooked]
9) 3/4cup Crayfish
10) 2 cups of prawns or shrimps
11) Chilli  or blended fresh red Pepper to taste
12) Seasoning and Salt to taste
14) 2 medium sized, Onion bulb
15) 3 cooking spoons Palm Oil
16) 5 cups Shelled Periwinkle
17) 1 bunch scent leaf [washed and chopped] [ optional]

Method

•  Season wash and boil the meat for the stock.
• Cook the shelled periwinkle for about 5 minutes in salted water and then take out and wash very well so there are no traces of sand or dirt.
• Use the periwinkle to form the base in the pot.
•  Next you can add a cup of palm oil.
• Season the cocoyam and water yam mixture with  some seasonings and  salt to taste.
• Mix thoroughly with with a wooden spoon.
• Wrap the cocoyam and water yam mixtures in tiny balls with either the coco yam leaves, spinach or ugu leaves starting from one tip of the leaf to the other end.
• When all the mixtures are wrapped,  arranged them in the pot with the periwinkle and set aside.
• Boil about 2 cups of water.
• Put the pot of  Ekpang on fire, add the 2 cups of water,  cover and steam for about five minutes.
• Add  the  cooked meat, dried fish and  cooked stockfish and allow to cook for three minutes.
• Add the crayfish, pepper, onions, and seasoning to taste.
• Taste for salt and allow to cook for another three minutes.
• Add the stock and allow to cook for about ten minutes  on low heat.
• Add the shrimps and allow to simmer a bit before adding the remaining palm oil, scent leaf and salt to taste.
•  Cut through with a knife and check if it’s done.
• If not properly cooked, add more water and allow to cook further on low heat.
• Once it is set, remove from heat and serve hot.

Submitted by Nene Rasheed Olaoluwa

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