The vibrant, flavorful cuisine of Nigeria offers a wealth of comforting and nourishing dishes, and beans porridge is a true standout. This traditional preparation(Igbo style) showcases the creamy, satisfying texture of beans combined with a fragrant blend of West African spices.
In this recipe, we’ll simmer tender beans, allowing the flavors to meld together into a hearty, soul-satisfying meal. Topped with your choice of protein, this Nigerian beans porridge is sure to become a new family favorite.
Breastfeeding is a very essential way for mothers to pass desired nutrients to their newborn babies. Breastfeeding causes some biochemical reaction which allows for enzymes, hormones, growth factors and immunological substances to effectively defend against infectious diseases that affect the infant. Breastfeeding continues for at least 12 months.
Breast milk is the best source of nutrients for a newborn baby. Breast milk is made up of nutrients gotten from the mother’s bloodstream and bodily stores. It contains a balance of fat, sugar, water and protein, which is needed for a baby’s growth and development.
The proteins in breast milk are easier to digest than those found in cow milk or infant formulas. Also, the calcium and iron in breast milk are more easily absorbed into the body.
A mother’s food intake may affect the taste and composition of her breast milk. Eating foods that have a variety of flavours helps influence the eating habits of a child.
Below are some superfoods which have been clinically proven to nourish lactating mothers with healthy fats, vitamins, minerals, phytochemicals and antioxidants.
Best Food Choices for Breastfeeding Mums
Green Leafy Vegetables
Consumption of vegetables is the first step in defending against low milk supply. Consumption of green leafy vegetables will benefit your health and also establish a good eating habit for your baby to follow when they begin consuming solid food.
Green leafy vegetables contain phytoestrogens which have a positive effect on milk production.
Avocado
Avocados contain nearly 80% fat and are a nutritional powerhouse for lactating mothers. The fat content of avocado helps to maintain the feeling of fullness and also provides the body with heart-healthy fats. Avocados are also good sources of B vitamins, vitamin K, folate, potassium, vitamin C and vitamin.
Mushrooms
Certain kinds of mushrooms are good sources of polysaccharide beta-glucan, which is known to be the principal lactogenic agent. Women who increase their intake of mushrooms have seen an increase in milk production. Shiitake, shimeji, reishi and oyster mushrooms have the highest content of beta-glucan.
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Nuts
Nuts are sources of essential minerals such as calcium, iron and zinc. They also contain vitamin B complex and vitamin K. Nuts serve as a source of essential fatty acids and proteins.
Beans and Legumes
Beans and legumes have proven to be good sources of vitamins, proteins, minerals and phytoestrogen. It is good to eat a variety of beans and legumes to improve your general health and also ensure that you have a healthy milk supply.
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Seeds
Seeds provide a concentrated source of all the nutrients found in mature plants. Seeds are high in protein and essential minerals such as iron, zinc and calcium. Seeds also contain healthy fats. Seeds have been used for centuries to help promote milk production and health of breast feeding mothers.
Every seed has its own genetic and nutritional makeup, so you can choose a variety seeds like pumpkin seeds and sunflower seeds.
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Turmeric
Turmeric has anti-inflammatory properties that have been demonstrated in clinical studies to be important to the health and well-being of lactating mothers. It helps in preventing and treating mastitis and eases the symptoms associated with breast engorgement. Turmeric is also believed to boost the immune system of both the mother and the baby towards fighting off cold and coughs.
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When infants are exposed to food first through breast milk, they are more likely to crave such in the solid form once they are introduced to the foods. A lactating mother should focus on eating a balanced diet because it is beneficial for them and their babies.
Many lactating mothers complain constantly of hunger and this is attributed to the amount of calories that your body uses to produce each ounce of milk. So it is beneficial for lactating mothers to eat nutrient-dense foods to help replenish the body with the vital nutrient needs.
But as a lactating mother, do your best to follow a balanced diet. Try to eat small meals with healthy snacks in between to keep your hunger in check and keep your energy level high.
A Branful morning! A quick delight of all bran flakes mixed with plain yoghurt and fruit additions of juicy red globe grapes and crunchy pomegranate arils garnished with chia seeds.
Nigerian Egusi Soup is a beloved dish, celebrated across West Africa for its rich, nutty flavor and hearty texture. This one-pot meal is a favorite in many homes, especially in Nigeria, where it pairs beautifully with pounded yam, fufu, or even rice.
What is Nigerian Egusi Soup?
Egusi Soup is a traditional Nigerian dish made from ground melon seeds, often combined with leafy vegetables, pepper, and various proteins like beef, dried fish, or crayfish. The key ingredient, Egusi, comes from the seeds of a particular type of melon, which belongs to the gourd family, similar to pumpkins and squash.
These seeds are rich in fat, protein, and essential nutrients, making the soup not only delicious but also highly nutritious.
What Does Nigerian Egusi Soup Taste Like?
The taste of Nigerian Egusi Soup is a delightful blend of nutty, earthy, and meaty flavors. The melon seeds lend a creamy, rich texture to the soup, while the palm oil adds a distinct depth of flavor. Depending on the type of pepper used, the soup can be mildly spicy or have a significant kick, appealing to those who enjoy a bit of heat in their meals.
The addition of leafy greens like pumpkin leaf or bitter leaf adds freshness and a slight bitterness that balances the richness of the melon seeds. The proteins, whether beef, goat, or fish, contribute to the overall taste.
Ingredients Needed for Nigerian Egusi Soup
To make a mouthwatering pot of Nigerian Egusi Soup, you’ll need the following ingredients:
Egusi (Melon seeds): This is the star of the dish. You can find Egusi seeds in African or Indian markets, sometimes labeled as “Charmagaz.”
Palm oil: Adds color and a unique, deep flavor to the soup.
Beef, dried fish, and crayfish: These proteins provide a hearty base. You can also use goat meat, chicken, or turkey for variety.
Locust beans: This ingredient adds an earthy, umami taste. If you’re not a fan, you can substitute with seasoning cubes.
Spinach or other leafy greens: While spinach is commonly used, you can also use bitter leaves, fluted pumpkin leaves (Ugwu), or waterleaf.
Pepper mix: A blend of red bell pepper, habanero pepper, Fresno pepper, and onions.
Onions: Adds a sweet, aromatic flavor.
Stock cube and salt: For seasoning.
Beef stock: Enhances the flavor and richness of the soup.
How to Make Nigerian Egusi Soup
How to Know if Egusi is Bad?
Egusi seeds, like many other seeds, can go bad if not stored properly. Here are some signs to watch out for:
Rancid Smell: Egusi seeds contain oil, which can turn rancid over time. If your Egusi has a strong, unpleasant odor, it’s likely gone bad.
Bitter Taste: Fresh Egusi should have a mild, nutty flavor. If it tastes unusually bitter, it may be spoiled.
Mold Growth: Visible mold on the seeds is a clear indicator that they are no longer safe to eat.
To extend the shelf life of your Egusi, store the seeds in an airtight container in the freezer. This will keep them fresh for several months and prevent them from becoming rancid.
Why Does Egusi Give Me Diarrhea?
Egusi is a nutritious and delicious food, but it can cause digestive issues for some people. There are a few reasons why Egusi might give you diarrhea:
Overconsumption: Egusi is high in fat, and consuming it in large quantities can be heavy on the stomach, leading to diarrhea, especially if your digestive system is not accustomed to it.
Oil Content: The palm oil used in preparing Egusi soup can be too rich for some people, especially those with sensitive stomachs.
Contamination: If the Egusi seeds or the soup were not stored properly, they might have been contaminated with bacteria, leading to food poisoning symptoms like diarrhea.
If you find that Egusi consistently causes digestive issues, consider reducing the portion size or using less palm oil.
What is the English Name for Egusi?
Egusi is commonly referred to as “melon seeds” in English, specifically the seeds of a type of melon that is native to Africa. In different cultures, these seeds may also be known as “wild watermelon seeds” or “bitter melon seeds,” though “Egusi” is the most widely recognized name in West Africa.
What Meat is in Egusi Soup?
You can use a variety of meats and proteins, depending on your preference. Here are some common options:
Beef
Goat Meat
Smoked Turkey
Dried Fish
Crayfish
Chicken or Turkey
Assorted meat (Tripe, offal etc.)
Storing and Reheating Nigerian Egusi Soup
Nigerian Egusi Soup can be made ahead and stored for later use. Here’s how to store and reheat your soup:
In the Fridge: Store the soup in an airtight container in the refrigerator. It will keep for up to 4 days.
In the Freezer: For longer storage, freeze the soup in portions. It will last for up to 3 months.
Reheating: When you’re ready to enjoy the soup, reheat it on the stovetop over low heat, adding a little water or stock if necessary to loosen the consistency. You can also reheat it in the microwave, using a microwave-safe container.
Tips for Making Delicious Egusi Soup
Roast Your Egusi: For a nuttier flavor, lightly roast the egusi seeds before blending them. This brings out a deeper, richer taste that adds a new dimension to the soup.
Blend with Minimal Water: When blending the pepper and onions, use as little water as possible to avoid a watery consistency that can prolong cooking time. This also applies when blending the egusi seeds with crayfish and onions.
Don’t Overcook the Vegetables: Add your leafy greens towards the end of the cooking process. Overcooking can cause them to lose their vibrant color and nutrients.
Avoid Stirring the Egusi Too Soon: Allow the egusi to curdle and form lumps before stirring. Stirring too early can break the lumps and change the texture of the soup.
2cuppepper mix( red and green habanero peppers, scotch bonnet, deseeded shombo)
3tbspred oil
1cupugba
Salt to taste
Seasoning (maggi cube)
crayfish (ground)
Assorted Meat and Fish – beef, cow tripe, fish, stock fish, and/or smoked fish.
Dry fish/Stock fish
pumpkin leaf (ugwu)
Instructions
Seasoning and boiling your proteins to your preference.
Assorted Meat and Fish – beef, cow tripe, fish, stock fish, and/or smoked fish., Dry fish/Stock fish
In a separate pot pour in your red oil, once it’s hot pour in your pepper mix, salt, maggie cube and crayfish.
2 cup pepper mix( red and green habanero peppers, scotch bonnet, deseeded shombo), Salt to taste, Seasoning (maggi cube), crayfish (ground), 3 tbsp red oil
Add your boiled proteins.
Add a little water, cover and allow it to boil for some minutes.
Add your ground egusi and ugba, stir it till it's mixed, add a little water, cover and allow it to boil.
Who doesn’t love a good cupcake? Especially when they’re homemade cupcakes and bursting with flavor. I’m excited to share with you my tried-and-true recipe for Vanilla Cupcakes. Using the batter from my much-loved Vanilla Cake, these cupcakes are professional bakery-style crumbs that are simply irresistible.
What’s even better? These little sweet treats stay perfectly moist no more dry cupcakes.
If you’re planning a birthday party, a casual get-together, or just want a good treat to enjoy throughout the week, these Vanilla Cupcakes are your go-to. They’re easy to make, deliciously fluffy, and oh-so-satisfying.
I’ve made this fresh, easy pasta salad recipe so many times I’ve lost count. It’s my go-to dish for a quick and tasty meal, perfect for any occasion. The best part? It’s ready in just 25 minutes! You can enjoy this with fried plantain and any protein of choice just like I did.
Your Ultimate Pasta Salad Recipe
Whenever I think about a quick, flavorful dish packed with fresh veggies, my mind goes straight to my favorite pasta salad recipe. It’s one of those meals you can make in no time and still impress everyone at the table.
Why I Love This Pasta Salad Recipe
Firstly, let me tell you why I adore this recipe so much. The combination of vibrant vegetables and perfectly cooked pasta creates a burst of flavors in every bite. Whether you’re serving it at a summer barbecue, a family dinner, or packing it for lunch, this pasta salad never disappoints.
Tips for the Best Pasta Salad
Use Fresh Ingredients: The fresher the veggies, the better the salad.
Don’t Overcook the Pasta: Pasta works best if it holds up better in the salad.
Adjust to Taste: Feel free to tweak the ingredients and dressing to suit your preferences.
Breakfast is the most important meal of the day and starting out with a fiber-rich combo will be a good way to set your metabolism on the right speed. I use ground oats instead of flour to share my simple fluffy pancake recipe from scratch with a little twist.
Enjoy with coleslaw or a choice of fruit juice. I used a glass of water to take mine down.
A street snack that has turned into a celebrity Doughnuts are wonderful dough product that satisfies cravings always. Pair it with a glass of juice. One thing I made this fluffy doughnut without egg.
Nigerian spices are a must-have in my kitchen. I used to be indifferent, cooking just to fill my tummy, but I realized I was missing out on so much flavor and enjoyment. So, I decided to invest time and effort into my cooking.
Now, I have specific spices for different dishes—stews, soups, and even rice and spaghetti. I even curate my own spice blends, getting creative with each meal. Ginger and garlic are my constants; I use them in almost everything, whether fresh or powdered.
These spices truly transform my dishes, adding unique and rich flavors, tantalizing aromas, and vibrant colors. They always bring my meals to life, making every bite a delightful experience.
Cooking with Nigerian spices has turned me into a more passionate and creative cook, and I can’t imagine my kitchen without them.
What Are Traditional Nigerian Spices?
Traditional Nigerian spices are aromatic flavorings gotten from seeds, fruits, bark, rhizomes, and other plant parts, which are used to season and preserve food.
These spices, often sold in dried form, play a crucial role in creating the unique taste profiles of Nigerian dishes. Despite their dried nature, the flavors of these spices can diminish over time, especially if exposed to light and air.
Curry Powder
I use it mostly to season meat, chicken, and fish, and is a key ingredient in jollof rice, fried rice, and stews. I learned it was introduced to Nigeria during the colonial era, I think it’s one I would appreciate them for. Curry powder is a blend of various dried herbs and spices.
Thyme
Thyme, a fragrant herb used to season a wide range of dishes, from meat and fish to rice and soups, it’s like my accompaniment to curry. Available in fresh or dried, thyme adds a subtle, earthy flavor that complements the bold flavors of most Nigerian dishes.
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Garlic
Garlic, for me it’s part of the onion family, the strong, pungent flavor and medicinal properties. It could be used fresh, dried, or powdered, whichever way you prefer, garlic is a versatile spice that enhances the taste of soups, stews, and marinades. It’s also a popular remedy in traditional medicine.
image source: medicalnewstoday
Ginger
Ginger is a fibrous, woody tuber with a fiery, peppery taste. it is used in a variety of dishes, from soups and stews to marinades and teas. Ginger is also prized for its health benefits, including anti-inflammatory properties and aiding digestion. I sometimes the garlic and ginger mixture when I’m cold, it’s actually soothing.
Locust Beans (Iru or Ogiri)
The smell of this can be sometimes discomforting but the aroma in stew is so pleasing for me. Locust beans are a pungent-smelling fermented condiment made from carob seeds. I prefer the fresh ones and I always put it in plastic and refrigerate to preserve it.
They add a bold, umami flavor to traditional soups and stews. I use this in my egusi, ogbono or the popular Nigerian buka stew. Besides enha ncing taste, locust beans are believed to have health benefits, such as aiding digestion and providing essential nutrients.
Scent Leaves (Efirin or Nchanwu)
Scent leaves are aromatic herbs used primarily for their sweet fragrance and medicinal properties. They are excellent additions to soups and stews, like pepper soup and ogbono soup, providing a distinct, sweet-bitter taste that many Nigerians cherish.
Achii
Achii is a traditional thickener used in soups such as Oha and Onugbu, it’s common among the Igbos though. It not only thickens but also imparts a unique flavor to the dishes, making them hearty and satisfying.
Dried Crayfish
Dried crayfish is a necessary staple in my kitchen, used to impart a distinct seafood flavor to soups and stews. Common in dishes like egusi and okra needs it for me, it adds depth and umami, elevating the overall taste of the meal.
Crayfish
Iyere (West African Black Pepper)
Iyere is similar to black peppercorns and has a hot taste and fragrant aroma. You could use it whole or ground, it is perfect for spicing up major soups. The ground form is a key ingredient in suya spice, adding heat and flavor to grilled meats.
Partminger (Curry Leaves)
Partminger, also known as curry leaves, are fragrant herbs if available I use them to season meat and chicken. Often referred to as Negro pepper, these leaves have a slightly bitter taste and are used in moderation to enhance the aroma and flavor of dishes like pepper soup and banga soup.
Alligator Pepper (Atare)
Alligator pepper is an aromatic seed with a fiery taste, commonly used in pepper soup and yam potage. They come in pods and are also believed to have medicinal properties and add a unique heat and aroma to dishes.
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Ehuru (African Nutmeg)
Ehuru, also known as African nutmeg, is a highly aromatic seed used in soups like pepper soup and banga soup. It is typically roasted before being ground to release its full flavor, adding a warm, nutty note to dishes.
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Bay Leaf
Bay leaves are tough, dark green leaves with a distinctive aroma. Used in soups, stocks, and rice dishes like jollof rice, they impart a slightly bitter, yet aromatic taste that enhances the overall flavor profile of the dish.
Cameroon Pepper
Cameroon pepper is a dark brown or black chili powder known for its fiery heat and distinct aroma. I actually have this in my kitchen because my friend likes it, I’m not really a fan. Used to add a spicy kick to soups, stews, and meat dishes, making it the best option when I run out of fresh or dried pepper.
Onions
I recently got to know some people cook without onions and they think it’s a flex. They honestly don’t know what they are missing. Onions are versatile vegetables used in various forms – fresh, dried, or powdered – to improve the flavor of meat, fish, soups, and stews.
They add a sweet, pungent taste and are rich in antioxidants that provide numerous health benefits. If you don’t like seeing it in your food, you can go for the powder form.
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Dried Herring (Shawa or Bonga Fish)
Dried herring pieces are added to traditional soups and stews for an authentic, rich flavor. It could be whole or ground, dried herring is used in dishes like moin-moin and ikokore, adding depth and a distinct taste.
Spring Onions
Spring onions are mild, fragrant herbs used fresh in marinades, garnishes, and stir-fries. Their delicate flavor and crisp texture make them a versatile addition to many dishes.
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Cloves (Kanafuru)
Cloves, dried flower buds with a sweet, pungent aroma and strong flavor. Could also be in whole or ground, they are used in baking, soups, and savory meat dishes. Cloves also add a unique flavor to suya spice.
Aniseeds
Sweet-tasting, aromatic aniseed seeds are used mainly for their flavor. Sold whole or ground, they are commonly used in confectionery and soups, adding a sweet taste to dishes.
Nutmeg
Nutmeg is a fragrant seed used in both sweet and savory dishes. It is commonly used in baking, as well as in popular snacks like chin-chin and puff-puff. I use it in my Jollof rice, giving it this smoky nutty taste. Nutmeg adds a warm, spicy flavor that complements various Nigerian dishes.
Image from Britannica
What Spices Are Produced in Nigeria?
Nigeria is blessed with a rich variety of spices that are produced locally, each contributing to the country’s diverse culinary landscape. Here are some of the key spices produced in Nigeria:
Pepper
Pepper is one of the most widely used spices in Nigeria, with varieties like black pepper, cayenne pepper, tatashe and bell pepper. These peppers not only add heat to dishes but also provide a wealth of health benefits, including improved digestion and reduced inflammation.
Scent Leaves
Scent leaves, known for their aromatic and medicinal properties, are widely cultivated in Nigeria, you can easily find them in home gardens. They are used in a variety of dishes, from soups to stews, adding a unique sweet-bitter flavor that is highly prized in Nigerian cuisine.
Ginger
Ginger is another staple spice produced in Nigeria. Its fiery, peppery taste and numerous health benefits make it a popular choice for a variety of dishes, like soups, stews teas and marinades.
Garlic
Garlic, with its strong, pungent flavor and medicinal properties, is grown in many parts of Nigeria. It is used extensively in cooking and traditional medicine, making it an indispensable spice in Nigerian kitchens.
Alligator Pepper
Alligator pepper is a unique spice native to Nigeria, known for its fiery taste and aromatic properties. It is commonly used in pepper soup and other traditional dishes, adding heat and depth of flavor.
Ehuru (African Nutmeg)
Ehuru, or African nutmeg, is a locally produced spice used in soups and stews. Its warm, nutty flavor is released by roasting the seeds before grinding, making it a distinctive addition to many Nigerian dishes.
Locust Beans
Locust beans, also known as iru or ogiri, are fermented seeds used to add umami flavor to soups and stews. They are produced in various regions of Nigeria and are valued for their nutritional and health benefits.
Aniseeds
Aniseeds are aromatic seeds with a sweet, licorice-like taste, produced locally and used in a variety of dishes. They add a distinct flavor to soups, stews, and confectioneries.
Conclusion
Nigerian spices are important to the country’s rich culinary heritage, transforming ordinary meals into flavorful, aromatic, and nutritious delicacies. From the pungent aroma of locust beans, the fiery heat of Cameroon pepper, these spices add depth and unique flavor to Nigerian cuisine.
