CategoriesFood Yam Tuber


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.

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.

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.

efo riroCategoriesFood

How To Cook Efo Riro Using Shoko (Lagos Spinach)

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.






wash the soko vegetables in warm water to get rid of its dark juice


iru horo
iru horo



  1. 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.
  2. 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
  3. Rinse the iru(locust beans), crayfish and eja kika(dried catfish) thoroughly. Dice the onions and set aside.
  4. 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.

  1. 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

Catfish Could Breed Worms, Here’s How To Clean It!

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.


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.

  1. 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.


Once the fish is clean, use it with your favorite recipe or you can decide to store by 2 ways;

  1. freeze it fresh in the fridge immediately after washing
  2. Oven – Dry it to remove its moisture using an oven