Old yam is shriveled with hardly any mud on its body while new yams has a wet and semi-dry mud mostly.
Yams are native to africa and asia and other tropical regions. yams are starchy tubers with an inner flesh that can be white, yellow, purple, or pink depending on the variety and the maturity of the yam.
though yam tubers can be as small as regular potatoes or grow upwards as five feet long. they are starchy, highly nutritious, versatile, and may benefit your health in many ways.
WAYS TO COOK YAM
yams can be used in many ways. for side dishes, they’re often boiled or baked (peeled or unpeeled). they can be added to soups, stews, and braises. sometimes boiled yams are mashed to serve as a side dish or for use as an ingredient in quick breads and pies.
here’s a list of common ways to enjoy yams. however, for the purpose of this post, we will focus on boiled yam:
• yam fries. cut yams into wedges, add seasonings, and bake or fry them.
• purée. boil the tubers until soft, place in a blender, purée, and season them.
• yam chips. thinly slice peeled yams and bake or fry them.
• mashed yams. peel, boil, and mash your yams, then add milk and seasonings.
• baked yams. bake cubed yams until tender.
• cheesy yam gratin. thinly slice peeled yams and bake them with cheese and seasonings.
• yam hash. peel, dice, season, and then cook your yams in a pan.
• boiled yam. boil the tubers until soft and eat with sauce of your choice
how to cook old (african) yam
1. Peel yams, then cut into bite-size cubes, halves or quarters.
2. rinse the yams under cold running water.
3. soak the yam in water for some hours or soak overnight to prepare for the next day. (Some people decide to hit the body of the yam before peeling and cook immediately instead of soaking for hours).
4. choose a hollow pot that will be large enough to hold the yams without crowding them.
5. fill the pot so it’s half full (just enough water to cover the yams), then add a dash of salt or sugar which ever you prefer
6. bring the yam to a boil, cover with a lid and reduce to a medium heat.
7. cover the pan and cook yams. for soft, tender yams, cook for 25 to 30 minutes.
8. once cooked, drain the yam and serve with the sauce of your choice
1. Yams are rich in vitamins, minerals, and fiber.
yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function. These tubers also provide decent amounts of other micronutrients, such as copper and vitamin c. copper is vital for red blood cell production and iron absorption, while vitamin c is a strong antioxidant that can boost your immune system
2. May enhance brain function
Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function
3. May ease symptoms of menopause
yams may help alleviate some symptoms of menopause. Blood levels of estrone and estradiol — two estrogen hormones — typically decrease during menopause. improving estrogen levels may ease menopause symptoms
4. May have cancer-fighting properties
yams provide several antioxidants that may have anticancer properties
5. may reduce inflammation
the antioxidants in yams may help reduce inflammation. Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. eating anti-inflammatory foods, such as yams, can help manage chronic inflammation.
6.Yams may improve blood sugar control
7. Yam improved digestive health. studies indicate that the resistant starch in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.
8. Yams help to enhance weight loss. one animal study found that yam extract reduced food intake, suggesting that these tubers may help reduce appetite and improve weight loss. the fiber in yams may promote weight loss as well.
9. antimicrobial effects. though the exact mechanism is unknown, several studies observe that yam extract may protect against certain drug-resistant bacteria.
10. Improved cholesterol levels. in one study, women who ate 18 ounces (390 grams) of yams per day for 30 days experienced a 6% decrease in blood cholesterol levels.
WHERE CAN I BUY OLD AFRICAN YAM IN NIGERIA
due to their versatility, it’s easy to add yams to your diet. they can be bought whole, as powder, flour, and even supplement.
It can be purchased in the various open markets across Nigeria. if you decide to buy from our website, simply type yam on the search space at the top of the website and proceed with your purchase.
Content of this post will include:
|2||6 Benefits of Beetroot|
|3||How To Make Beetroot Juice With/Without a Blender|
|4||How to Store Leftovers|
|5||Where to Buy Beetroot in Nigeria|
The leaves and the root can be eaten. Though the leaves taste bitter, the root of the beet plant tastes sweet. Beetroot is the bulbous tap root of beet plant. It has a thin rough outer skin. Inside it can look a bit like a very red or purple onion. It’s very rich in calcium, iron, Vitamin A, and nitrates include spinach, radishes, lettuce and celery.
Nutritional Value Of Beetroot
According to the USDA, 100 grams of beetroot has about 43 calories with about 0.2 grams of fat. It has about 325 grams of potassium, 78 grams of sodium, 1.6 grams of protein and total carbohydrate is around 10 grams.
Beetroots are best enjoyed raw and uncooked, if you decide to cook it, you can add them in salads or easier to just juice them up. It’s normal if after drinking beet juice, your urine and stools look reddish.
A glass of beetroot juice helps in giving you all the vitamins and minerals in a concentrated form.
Don’t remove the pulp, that’s where all your fiber is. Also, remember that plain beetroot juice may contain oxalic acid and therefore it is good to blend it with other fruits or vegetables. This will also help in adding additional flavour and nutrition. For instance, beetroots and carrots make a lovely pair.
“A combination beetroot juice with carrots and amla is very healthy especially for those who have anaemia. It helps in raising your iron levels naturally,” says Delhi-based Nutritionist, Dr. Simran Saini.
Dr. Saini also suggests that it is best to have beetroot juice early morning or one hour before your breakfast. “Drink a 200 ml glass of beetroot juice every day to reap all its benefits. But drink it fresh else the nutritional value of the juice diminishes,” she adds.
6 Benefits of Beetroot
- Manages your blood pressure
The naturally occurring nitrates increase nitric oxide found in the blood vessels which allow more oxygen to flow to your brain, heart, and muscles and thus, lowering high blood pressure.
- Enhances Glowing Skin
Beetroot juice act as a great blood purifier. Beetroots are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow.
- Detox naturally
Beetroots are a unique source of betalains (a type of phytonutrient) known to provide powerful antioxidant, anti-inflammatory and detoxification properties. Beetroot is known to be the liver-protective food. It is a great liver cleanser and helps in flushing out all the toxins. With the help of compounds like methionine and glycine, it prevents fatty acids from building up and stimulates the liver cells.
- Boosts energy and stamina
Beetroot juice helps in opening the blood vessels and thus increases the flow of oxygen throughout your body making you feel more energetic and active. This is probably why it’s best to have it early morning to wake up your sleepy organs. It has been often promoted as a great workout drink and good for athletes as it increases the flow of oxygen to the muscles preparing them for the stress ahead.
- Good for digestion
Beetroot juice with its pulp is full of fiber which helps in regulative your digestive processes and relieves constipation. It is said that betaine increases stomach acid levels, to improve digestion. A glass of beetroot juice is also a great home remedy for an upset stomach.
- Lowers blood glucose
Though high in sugar, beetroot helps to regulate your blood sugar levels. Studies have shown that it does not lead to high glucose concentration in the blood. This simply means that the natural sugars in beetroot are released very slowly in the body and thus, prevents sudden spikes. In the form of the juice, it may help diabetics.
How to Make Beet Juice With (or Without) a Juicer
The drink is naturally sweet! Fresh, vibrant, and full of nutrients, beets are one of nature’s powerhouse veggies. Here’s how to make beet juice at home.
No juicer? No problem!
- Beetroot 2. Strainer / sieve
All you’ll need is a blender and our favorite root vegetable(beetroot). If you want to get creative, toss your favorite add-ons into the blender during the second step.
Step 3: Wash the beets to remove any grit/sand, and trim off the leaves and bottom tip. Roughly chop.
Step 4: Blend the beets by placing the washed beets in a blender and blend until smooth.
Step 5: Strain the juice into a glass to ensure there are no chunks of pulp.
Step 6: serve in a glass. Enjoy!
Beetjuice with a Juicer
After washing, trimming, and roughly chopping the beets (you can also peel them, if you want) just insert them into the juicer.
How to Store Leftover Beetroot
Raw beets can last between 7 to 10 days in the refrigerator, while cooked beets can last up to a week. If you have leftover beet juice that you won’t be able to finish, it doesn’t have to go to waste. Freeze it until you’re ready to drink.
Where Can I Buy Beetroot in Nigeria
Beetroot can be bought in raw form, juice form, powder form or as supplements. It can be purchased in fruit markets across Nigeria but especially in the vegetable and fruit category on our website. The common name is beet.
An easy way to get this is to try to go to any market where vegetables and fruits are sold and ask for beet. If you decide to buy from our website, simply type beetroot on the search space at the top of the website and proceed with your purchase.
There are different types of vegetables in Nigeria. If you want to mix vegetables for efo riro, you should try efo Shoko (Lagos spinach), efo Tete (Kallaloo) and efo Igbo (African egg plant leaf) together. It can also be prepared using one of the different vegetables mentioned.
To explain how to cook efo riro here, we would be using efo shoko also known as lagos spinach.
Efo riro is a rich vegetable soup, originated from the Western part of Nigeria, Yoruba land.
- 1 bunch of efo shoko(spinach) or assorted green vegetables
- ½ cup of Iru horo (whole locust beans)
- Tatashe (red bell pepper)
- Atarodo (habanero pepper)
- 1 cup Dried crayfish
- Eja shawa / agbodo/ eja kika (dried fish)
- Cow tripe, snail, chicken or assorted meat
- Pomo (cow skin)
- Palm oil
- Seasoning cube (knorr)
- large onions
- big tomatoes
- 2 teaspoons garlic powder
- salt to taste
- 3 teaspoons chili powder.
N.B: YOU NEED ALL THE INGREDIENTS PREPPED BEFORE YOU START.
- Boil and season all the meats (Cow tripe, chicken or assorted meat, Beef, snail, pomo (cow skin) with salt, lots of chopped onions and seasoning cube. Halfway through cooking, add the shredded Eja shawa / agbodo (dried fish) to soften and more flavor to the stock.
- blend the Tatashe(red bell pepper) and ata rodo(red habanero pepper) into a nearly smooth paste, then boil to reduce the liquid till it forms a thick paste to avoid a watery soup
- Rinse the iru(locust beans), crayfish and eja kika(dried catfish) thoroughly. Dice the onions and set aside.
- Heat up palm oil and fry the onions till it is translucent. Add the boiled pepper and Iru and fry till there’s a thick paste,
Once it is fried, add the meats, and ground crayfish to the pot.
Lower the heat, Add small amount of stock into the pot to dilute the paste slightly and stir to allow the meats absorb the flavor of the pepper, iru and crayfish. Let this cook for 5 – 7 minutes.
- Add the efo shoko(lagos spinach) ( Before using, cut these vegetables and make sure you wash them thoroughly with hot water or salt to kill bacteria). Add eja kika(dried fish) so it doesnt scatter then stir and allow to simmer to improve the flavor of your soup. Don’t over-cook the vegetable(s).
- Serve with rice or swallow of your choice. Feel free to comment and share
Ever wondered why a fish would have cat added to its name? You guessed right, its whiskers! Though unlike other fresh fish, a catfish is without scales on the body but has mucus (slime) and sometimes with an unpleasant smell of mud. In order not to spoil the dish during cooking, it’s better to carefully remove the slime and the odor.
Even though there are no scales on the body, not everyone knows how to clean catfish because it needs a special approach to cleaning the unpleasant odor and the spikes(fins) that can cause significant wounds.
HOW TO CLEAN CATFISH
So, Let’s start with knowing how to clean catfish at home;
Alum can work the magic; it’s just like the way it is with cleaning snails.
Some people have also testified to the use of ash, salt, lemon, lime and the list goes on.
- First of all, make sure the catfish is dead, otherwise it can injure the cook. Catfish is a very strong fish so start by chopping off the tail and divide the fish into parts so it becomes easy to clean the internal organs. Catfish are known to roll in mud; hence it is easy for anything to breed inside of them especially the fish’s head as it contains a lot of blood and can hoard worms easily when compared to the other parts of the fish, so special attention has to be paid to it
2. After this, the skin should be cleaned to remove mucus and partially rid any unpleasant odor. To do this, roll the catfish in salt and leave for 5 minutes.
3. Then rinse by scraping off the mucus from it, using a hard sponge or scraping off the mucus with the blunt side of the knife blade.
4. as for the head, add some salt and a little lime to help with the thorough cleaning process.
5. It should be cleaned until the skin acquires a light shade. If this did not work out the first time, you can repeat the procedure until its completely cleaned.
HOW TO STORE CATFISH
Once the fish is clean, use it with your favorite recipe or you can decide to store by 2 ways;
- freeze it fresh in the fridge immediately after washing
- Oven – Dry it to remove its moisture using an oven
Roast Pepper be it Red, green, yellow or orange bell peppers can be done in the oven, on the grill or in an air fryer. It can even be roasted with other ingredients like fresh tomatoes, onions and hot peppers but our emphasis will be on the red peppers for Nigerian stews/soup and for other meals.
Roasted pepper gives a deliciously different flavor that’s different from the usually boiled pepper most Nigerians are used to
It gives a thick and smooth blend so there’s no need to boil on the cooker again.
No need to worry about stirring or the pepper getting burnt over the cooker since the oven is being used.
Depending on your choice of stew, you can roast pepper in the oven to make;
Fish stew (mix of red bell peppers, onions, tomatoes, and hot pepper)
Ayamase stew (green bell peppers, onions, and hot green peppers
Tomato stew (tomatoes alone)
Beef stew and more
HOW TO ROAST PEPPER IN THE OVEN
- Preheat oven to 220C/200C fan or gas mark 7.
- Wash and cut up Red Bell peppers, tomatoes and onions into smaller bits and arrange on the baking sheet cut-side down but Leave the habanero peppers whole.
- Line them in a large, flat baking sheet with baking parchment.
- Bake in the oven for 35 – 40 mins. Halfway through the baking time, rotate, then switch the tray on top to bottom and vice versa until the skin is shriveled and lightly blistere
- When bake time is complete, Turn off heat and leave to cool in the oven. completely before peeling
- After cooling for about 15 mins Your roasted peppers are ready to be blended.
- Blend till smooth.
- Use immediately or freeze for later.
- Alternatively, slice the peppers and put them in a jar with good-quality olive oil and crushed garlic cloves, then store in the fridge for up to one week. Do not freeze the pepper
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There are many advantages to working from home which can lead to ignoring your healthy eating habits.
Here’s what you can do to continue your healthy eating habits while working from home.
STOCK YOUR HOME WITH MOSTLY FRESH AND HEALTHY FOOD
Plan your daily meals and go food shopping so you can have everything readily available to heat and eat. Hereby avoiding the temptations of eating junks lying around the house in case you haven’t found time to shop while working from home.
While working from home, create a quiet space at home to work where you cannot be disturbed, unless it’s absolutely necessary or an emergency. This can help you to separate your work time from your family life like you do while in a typical office setting. This way, the stress of handling kids, family obligations, and work won’t get out of hand that you end up making food your stress relief.
SET AN EATING SCHEDULE
In a typical office setting, your regular eating routine would be to eat on your way to work or just immediately you get to work, you either buy lunch at work or munch on your pre-cooked meal and then eat dinner at home or have a stop over at an eatery. You can try this while working from home too, try to eat 3 meals the same time every day and maybe 1-2 snacks mainly fruits with vitamin c at intervals as you do if you were in a typical office setting so your healthy eating habit doesn’t become a mess.
DONT INDULGE YOURSELF EVERYDAY
It’s easier not to indulge when you are around your colleagues in the office who see what and when you indulge which is totally different when you work from home. So you can set a time for when you’ll have high-calorie or other junks that have sugar. It also helps to be mindful of when and what you choose to indulge in. You can also put portioned meals and snacks for the day and put your favorite munchies out of sight so they are out of your mind.