SOUTH

SOUTH
RECIPES
EKPANGNKUKWO. (Cocoyam Food)

There are many other wonderful delicacies that can be made out coco
yam like;

Cocoyam Porage.
Ayan Ekpang (Calabar)
Cocoyam and Beans Porage
Cocoyam and Stew spiced with a special Garden egg.
Roasted Cocoyam+ native oil sauce (Fast food at home)

It could also be used to thicken white soup, as well as pounded

cocoyam fufu
VEGETABLE SAUCE WITH PUMPKIN LEAVES

INGREDIENTS
Coco yam
Meat
Kpomo
Stock Fish
Salt
Palm Oil

METHOD
With well chopped meat and kpomo, stock fish well cooked and made
the whole thing into a very oily Edikang Ikong like sauce.

Then, get the cocoyam well boiled to soft with salt as if you would do
to yam. The I served it to my Gird friend.
The cocoyam was chopped into mouthable bits and placed at one side
of the plate place and the sauce at the other side of the plate.

please be careful with kind of Palm oil you use for the sauce, it could
spoil the show if you get a sticky oil with some kernel smell
COCOYAM POTTAGE

INGREDIENTS
Cocoyam
Water
Tomato Paste
Salt
Ground Crayfish
Spinash
Palm Oil

METHOD
Boil the cocoyams in the right amount of water, when it is
soft, then add a few tablespoonful of tomato paste or
sauce. Then add salt, ground crayfish, spinach and little
palm oil. After ten minutes, then stir and let it simmer.
You can serve it hot or cold.

EDIKANG IKONG
INGREDIENTS
8 medium pieces of Beef
6 medium pieces of Cow Skin
1 medium size Smoked Fish (calabar type preferably)
1 small size Stockfish Head
4 medium bunch of Ikang Ubong (pumpkin leaves)
2 medium heap of Water Leaves
1 small bulb Onion (optional)
3 medium size Fresh or Dry Peppers (or 1 tablespoon)
3 cooking spoons of Palm Oil
3 tablespoons Crayfish (dried & ground)
4 Maggi cubes
4 cups Water
Salt

METHOD
Wash and season the beef with salt, maggi cube, few slices of onion
and steam with the washed stockfish head till the juices dry up
Add the crayfish, washed smoked fish, pepper & palm oil to the pot
containing the meat, stockfish and cow skin.
Add the remaining maggi cubes and the shredded water leaves
Stir and cover the pot, cook for about 2 minutes
Add the shredded ikong ubong leaves and cover the pot
Simmer for another few minutes, stir
Remove from heat and serve with cassava fufu, pounded yam or eba

ATAMA SOUP
INGREDIENTS QUANTITIES
Beef 8 medium pieces
Fresh or smoked fish 1 medium size
Cow skin 10 medium pieces
Stockfish head 1 medium head.
Perewinkle in shell (optional) 1 cup
Atama leaves 1 small bunch
Palm fruit 1 mudu
Crayfish (ground) 3 tablespoons
Uyayak (local spice) 1 small piece
Maggi Crayfish tablet 1
Water (for extraction of the oily liquid) 2½ litres
Salt to taste.

METHOD
Cut a little piece of the tail end of the perewinkle remove the intestine,
then wash thoroughly to remove all the mud.
Wash and boil the palm fruits for about 30 minutes.
Strain off the water and pound till the fibres come off the nuts.
Heat the water to be just warm, add to the pounded palm fruit and
mix thoroughly then strain off the oily extract.
Wash and season your meat with salt, Maggi Cube and small pepper
then steam for about 5 minutes on low heat.
Add about 1½ cups of water, stockfish head and continue boiling for
about 20 minutes till the meat is almost cooked, and remove from
heat.
Cut the Atama leaves into very fine pieces then pound for about 10
minutes till the leaves are finely pounded.
Place the oily extract on the burner and allow to boil for about 5
minutes.
Add cooked meat,and washed smoked fish, meat stock, perewinkle,
crayfish, pepper and Maggi Crayfish and Uyayak.
Stir and allow to boil for about 10 minutes.
Add the atama leaves and allow to boil without stirring for another 10
minutes.
Stir, and add salt to taste.
Allow to simmer for another 15 –10 minutes or until slightly thick.
Remove from heat and serve with pounded yam or cassava fufu or
boiled white rice
AFANG SOUP

INGREDIENTS
water, broth or stock
one pound meat (some combination of stew meat, oxtail, tripe, or
bushmeat); cleaned and cut into bite-sized pieces
one hot pepper, left whole (for mild soup or chopped (for spicy soup)
one onion, chopped
several periwinkles (sea snails or other edible snails -- where snails
are not available clams or muscles may be used)
salt
one or two pieces dried fish (stockfish and/or other dried fish); skin
and bones removed, soaked and rinsed in hot water
one to two pounds afang leaves (ukazi leaves, or similar -- outside
Africa, any other greens may be substituted); cleaned, stems
removed, and torn into pieces or pounded with a mortar and pestle (or
crushed with a rolling pin)
one pound waterleaf (or spinach); cleaned, stems removed, and torn
into pieces
one cup dried shrimp or prawns, crushed
one to two cups palm oil

METHOD

In a large pot oven heat a few cups of water (or broth or stock) to a
near boil . Add meat to pot. Cook for a few minutes on high heat. Add
onion and pepper. Reduce heat, cover, and simmer.

While meat is simmering: In a separate pan bring a few cups of lightly

salted water to a boil. Place the periwinkles in the boiling water. Cover
and cook for two or three minutes. Remove snails from water. Use a
pick or small fork to remove the snails from their shells. Remove the
inedible hard "foot" from each of the snails. Rinse the snail meat in
cool water. Drain and sprinkle with lime or lemon juice. If using other
shellfish, process in a similar fashion. Add the snails (or their
substitute) and the dried fish to the pot with the meat. Cover and
simmer for several minutes.

Add the greens (afang and waterleaf, or their substitutes), and the
crushed dried shrimp or prawns. Add more water, broth, or stock as
needed. Pour palm oil into soup. Add salt to taste. Cover and
continue to simmer until the greens -- and everything else -- is
completely cooked and tender, half an hour or more, stirring
occasionally.

cabali think this is an efik soup abi?

I go try cook am this weekend and post pics next week sometime
WHITE SOUP

INGREDIENTS:

Whole chicken cut up ( I use live old layer - quite tasty too)
Salt
Nutmeg (4) cracked
Pounded yam (thickener)
Periwinkle
Ngolo (sea snail) optional
Scent leaf (nchawu) cut - used for preparing pepper soup
Dried fish (lady fish, gboh or doro)
Crayfish (grinded)
Fresh pepper (grinded)
Onion (large) - cut into pieces
2 knorr (or maggi) cubes

METHOD
place the cut chicken (goat meat and snail can be used instead of
chicken and of course the cooking time should be less) in a pot, add
salt, 3/4 cupful water, nutmeg, knorr cubes and allow to boil for 25-35
mins, adding small amount of water when necessary. Add the dried
fish (washed with warm water to remove sand) and ngolo which is sold
same place as the periwinkle, pepper, onion, grinded crayfish, cover
pot and allow to cook for 5-15mins, add the periwinkle, small quantity
pounded yam (you don't want the soup to be too thick!), cover pot
and cook for 5 mins, stirring to see that most of the yam has melted,
then add small quantity of the scent leaf (cut), Allow to simmer for 1
min, correct seasoning, then remove pot from fire.

Serve with pounded yam or eba

BANGA SOUP
INGREDIENTS
500g / l1b Assorted parts of meat
225g / 8oz stockfish (pre-soaked)
225g / 8oz bushmeat (washed)
1kg / 2Ib oil-palm nuts
225g / 8oz ground crayfish
1pt stock or water
225g / 8oz Okro (sliced)
100g / 4oz groundpepper
1 onion (sliced)
half teaspoonful of ground ataieko
half teaspoonful of igeriejae
salt to taste
METHOD
Place the washed meat in a large pot, add a drop of water or stock
season with salt and ground pepper and boil for 30 minutes or until
tender.

Add the smoked fish and stockfish,

cook for another 10 minutes.
Prepare the oil-palm nut to extract the oil by boiling the washed nuts
for 20 minutes until soft.
Remove from water and pound to remove the oil.
Pass through a sieve to separate the kernels from the chaff.
Pour the strained pulp into the meat together with the sliced peppers
onions' tomatoes puree and Okro. Add about half teaspoonful of
grounded ataieko and igeriejae spices. Some would include dried bitter
leaf.
Sprinkle in the crayfish and cook for 15minutes until the soup is fairly
reduced and thickened to coat the back of spoon.
Check seasoning and serve with pounded yam (Iyan) or Usin/Egun
obobo
(starch & plantain pudding).
VARIATIONS
Fresh fish crayfish and shrimps could be used instead of meat with a
small amount of ground egusi added instead of Okro.
A glass of orange juice or palm wine will be great to go with this
delicacy.
ONUNU
(River State Food)

INGREDIENTS

fresh pepper,
onion,
palm oil,
salt,
maggi,
crayfish (optional),
yam,
ripe plantains,
fresh fish (preferably cat fish or tilapia).

METHOD
peel the yam and cut into preferable small sizes, wash and put in the
pot, add water and cook for 3mins, peel the plantain and cut to
preferable small sizes, add to the boiling yam. add salt, pepper,onion,
maggi, crayfish after 3 mins, clean your fresh fish, wash and steam
together with the yam and plantain. add enough water and allow to
cook 4 10 mins. remove the yam and plantain, put in a mortar and
pound, add the pounded fresh pepper, palm oil and salt to taste,
pound all together till it,s mixed properly and smooth enough. remove
and put in a plate, pour your pepper soup in anther plate, your food is
ready, enjoy!
NATIVE SOUP
(River State: popular with the kalabari and okrika people.
its full of lots of seafood!)

INGREDIENTS
prewinkle,
ngolo or mgbe,
fresh prawn,
grounded achi,
fresh fish,
salt,
pepper,
maggi,
palm oil,
uziza leaf (optional).

METHOD
put the quantity of water u want in a put and put on the fire, wen the
water starts boiling add palm oil, salt,pepper, fresh fish and maggi and
allow to boil for 5mins, add your grounded achi till u get your desired
thickness, stir for a while so as to prevent the achi from forming
lumps and being burnt at the bottom of the pot, after three mins add
your ngolo, prewinkle, fresh prawn and cook 4 three mins. add your
uziza leaf and cook 4 two mins, bring the pot down. your soup is
ready, u can eat with pounded yam, semo, garri or fufu.
KEKEFIA - IJAW DISH

This dish is tasty and really nutritious is the meal.

Popularly eaten by the Ijaws , if your aim is to keep fit or loose some
KG, then this meal should be included in your dish and the max, 3
times a week, dinner most preferably.

INGREDIENTS
Plantain - unripe (2
Periwinkles - 1 milk cup
Dry fish - 1 large unit
Onions - 2 big bulbs
Scent leave - 1 bulb
Water - 1/2 litre
Crayfish - 1 tbspn
Palm oil - 1 cooking spoon
Seasoning - (Maggi/Knorr (1cube) (salt to taste) (Dry blended
pepper)

METHOD
(preparing all ingredients down)
Peel plantain, wash and slice in cubes or as desired, Shred scent leave,
slice onions in tiny bits, clean perewinkle and bring to a boil for
5minutes then set aside, Clean and wash dry fish to rid it of sand.

In a clean pot, bring 1/2 litre of water to a semi boil, pour in sliced
plantain and onions and cover pot to boil under a bit above medium
heat for 10minutes. Now add Maggi, dry blended pepper, creyfish, dry
fish and perewinkle without stirring. Cover for to boil for 2minutes.
Open pot and add the palm oil and stir then cover to simmer under low
heat for 2 more minutes.
TAPIOCA

INGREDIENTS

Tapioca, 900g

1 Coconut flesh(grated) and its milk(seived)

4 Bay leaves

Cloves(a pinch)
water

METHOD:

Soak Tapioca overnight. In the morning, after rinsing the seasonings,

place them in a pot and add 1/2 glass of water. Bring to boil. Seive off
the leaves and cloves. Then add to extract tapioca and cook till the
granules are almost transparent. Slow the heat and add coconut milk
and 1 tsp of the flesh. Cook until the milk is incorporated into the
tapioca, and by then is totally transparent.
To sweeten, add sugar, honey, or syrup. For a more creamy custard,
add milk (unsweetened)

P.S. Do not stir the custard too much as this will make it messy
As for the remaining coconut flesh, you could make it into a snack by
adding it to warm syrup in a pan/wok and stir consistently till the
flakes golden and sticky. Mold into balls while still warm, then leave on
a rack to set. ENJOY!
PEPPER SOUP

Meat/Chicken/Fish (fresh water) either of these

that meat can be beef, cowleg or cowtail (cowtail is werking for me)

INGREDIENTS
1 small stalk of Efirrin (Saint leaf)
1 ball of onion
Spices (already ground) check with stall that stock such
Seasoning to taste
Salt
Water (5 cups)

METHOD
Wash the meat or fish or whatever you are using and bring to boil. if
its beef, u can dice it after boiling.

add the spice and let it simmer

add the effirin and seasoning

if its not hot enough, you can add a little grounded pepper

add salt to taste

serve hot

please take with chilled drink

KUNUN KWAKWA

INGREDIENTS
Coconut 1 whole
Milk 1 tin
Sugar to taste
Corn flour 2 tbsps
Water 2 cups

METHOD
Grate the coconut and blend with the 2 cups of water.Sieve the
blended coconut in a pot and put to boil.Mix the corn flour with about
2 tbsps of water.Make sure the coconut boils and then you add the
mixed flour stirring through out.Let boil for 2 mins,then add the milk
and Sugar.Remove from heat.Serve hot.
EDITAN SOUP

INGREDIENTS

A bunch of editan leaves (shredded and washed till the bitterness is

out)

a bunch of waterleaf(shredded)

3 bells of fresh pepper

a cup of ground crayfish

a bottle of palm oil

meat (beef, goatmeat or any of your choice)

stockfish

mfi

ikpa i.e ponmo

maggi cubes as you wish

salt

METHOD
how to wash the editan leaves

pour the shredded leaves into a pot of boling water and leave for 10
minutes, bring down from fire, squeeze, rinse severally till the bitter
taste if out.

Preparation

Add pepper, onions and maggi cube to meat, mfi, stockfish, ikpa and
steam till soft. Add some water. Allow to boil. Add the shredded
waterleaf, allow to boil, add crayfish and palm oil. Allow to boil for like
10mins. Add the editan leaves and stir. Add salt to taste. Allow to boil
for a while then bring it down from fire. Serve with garri or whatever it
is that you prefer to mold. Will be back with the rest abeg.

Note that this soup consumes palm oil like crazy and that the editan
has to be more than the waterleaf. Hope I did that well o.
EFERE IBABA

Efere" in Efik/Ibibio mean soup and Ibaba is the seed fromthe Ibaba
plant.

If you know how the "Ogbono" looks like from source then you will
have a very fare idea of what Ibaba would look like.

INGREDIENTS
1 Half a tea cup of Ibaba seeds (processed)
2. 2cups of water
3. half a tea cup of crayfish
4. A teaspoon of papper
5. Sizeable stock fish
6. dryfish
7. 10grammes of Uyayak
8. A teaspoonful of shrimps
9. A teaspoonful of table salt.

METHOD
EDITAN SOUP
(RECIPE 2)
INGREDIENTS QUANTITIES

Snails (optional) 4 medium size

Smoked Fish 1 large size
Stockfish head 1 medium size
Beef (optional) 8 medium pieces
Perewinkle (inshell) 2 cups
Odusa leaves (optional) 2 small bunches
Editan leaves 1 big bunch
Water leaves 4medium heap
Crayfish (ground) 3 tablespoons
Dry Pepper 1 level tablespoon
Palm oil 4 cooking sppons
Maggi Cubes 3 1½ litres Water
Salt to taste.

METHOD

Wash, season and boil the stockfish together with the beef for about
45 minutes and set aside for use later.
Wash and bone the fish.
Pour boiling water on already cut and pounded leaves then, strain.
Rinse the leaves thrice to reduce the bitterness.
Pick and wash the waterleaves and cut into tiny pieces.
Get rid of some of its water by squeezing a little bunch at a time
between your palms.
Pick and wash the Odusa leaves then cut into fine pieces.
Periwinkle can be used either in the shell, which is the traditional way,
or out of shell.
Chop off the tail end of the Periwinkle with a large knife, wash
thoroughly to remove all dirt, and mud.
Add waterleaves into the pot containing the meat and stockfish already
placed on the burner.
Stir, add fish, crayfish, pepper, water, and Maggi cubes and allow
cooking for another 6 minutes. Stir.
Add the palm oil. Stir and cook for about 5 minutes.
Add the Editan leaves and cover the pot. Do not stir immediately after
adding Editan leaves, then cook for 10-15 minutes. But you can shake
the pot to enable the leaves have an even spread.
After 10-15 minutes, stir and taste the soup.
Add salt if necessary, and then add odusa leaves last and cook for
another 4 minutes.
Editan soup is served with fufu, Ekpang Iwa or Eba.

courtesy of Maggi E- Cookbook

EKPANG NKUKWO (Recipe 2)
(for one serving)

INGREDIENTS

5 cocoyams-grated into a paste(you have to ask for the tiny

ones for ekpang nkukwo, not the ones for boiling)

half wateryam- also grated into a paste

mfi(with the shell)

One bottle of palm oil

ibad (dry fish)

a cup of crayfish

5 cubes of maggi

fresh pepper

ntong leaves or iko leaves-shredded (they are all spice leaves)

a bunch of young cocoyams leaves, shredded for wrapping( you

can ask someone to help you shred the leaves for wrapping the
cocoyams into the tender leaves)

ikpa i.e ponmo cut into tiny bits

snail(optional)

salt to taste

METHOD

put some palm oil in the pot to cover the base of the pot, pour
in the periwinkes. Mix the cocoyams with the wateryam, add
sallt to the mixture and knead. wrap the mixture into the
cocoyam leaves little by little. After wrapping and arrangin in
pot, add pepper, crayfish, maggi cubes, dry fish, ikpa and every
other ingredient on the top of the food. Pour in some hot water.
This is to make it not to burn while boiling and also note; do
not stir it until it is done. When it is done, use a spatula to stir
it gently and mix the ingredients. Do not stir it vigorously else
it will end up looking like egusi soup. After it is well browned,
add more palm oil and other ingredients as you wish. Allow to
boil more, you can then taste cos the itchiness from the leaves
and cocoyam has been neutralised. Bring it down and serve it
piping hot.

I really hope this helps cos I was just giving an express

explanation. It is better taught face to face or practically cos
that is the only way you can get it right. Just try it though and
ask your man to help you out. Cheers.
AFIA EFERE

This light Efik soup is traditionally cooked without oil using

goatmeat or chicken in which case, they are called "afia efere
ebot" or "afia efere unen" respectively. Fresh fish can also be
used.

INGREDIENTS
I kg / 2 lb fresh goatmeat
I medium smoked fish (washed)
250g / 8oz fresh okro (sliced)
100g/4oz ground crayfish
250g / 8oz pounded yam
25g / I oz chopped fresh chillies
I uyayakpod
1ltr/2 pint stock or water
salt to taste

METHOD
Wash and cut the meat into even size pieces. Season with salt
and boil for 30 minutes or until soft and tender. Add the stock,
washed fish, chopped chillies, okro and ground crayfish. Break
the uyayak pod into small pieces and add to the pot.

Cover and cook for 15 minutes. Mould the pounded yam into
small rounds and drop into the soup to slightly thicken. Add
seasoning and serve with pounded yam.
ENGLISH NAMES FOR INGREDIENTS
USED IN NIGERIAN CUISINE

Afang / Ukazi leaves (gnetum African)

Dark green Shiny foliage of the creeping afang plant cultivated
mostly in Calabar and Igbo land are used a great deal in the
cooking of these regions. It can be bought ready shredded from
African food stores.

Atama leaves / Beletientien

This is an annual Herb cultivated in the delta areas. It smells
and taste like tarragon; usually used fresh or dried in Banga
soup. Use dried leaves sparingly as flavor is more intense.
Readily available from African food stores.

Avocado (persea Americana)

Tropical fruit with thick warty skin usually greenish or purplish
in color. The edible flesh inside surrounds a large oval shape
seed. It is light yellow and soft when ripe. Avocados can be
eaten on its own or cut in half and filled with cooked seafood
(Avocado and prawn cocktail).

Beans or Cowpeas
Black-eye beans or Brown beans have become indispensable in
Nigeria cuisine because of it versatility in use. It requires
overnight soaking before use for dishes like Akara Moin-mom
and Gbegiri soup.

Banana
This is one of the most important food crops in Nigeria. Widely
eaten on it's own or in fruit salads they make a good substitute
for plantains. The leaves are usually used for wrapping foods
such as Anyan-Ekpang or Ebiripo for steaming. Baking foil or
greased parchment paper make adequate substitute but do not
add the delicate flavour that banana leaves give.

Bitterleaf
A leafy green vegetable that is widely used in soups like Egusi
for its bitter but sweet flavor. The fresh leaves is prepared like
spinach and washed with salt; rubbing and squeezing to
remove some of the bitterness before use. Can be bought fresh
or ready washed and air-dried.
Several species of Vernonia, including V. calvoana, V.
amygdalina, and V. colorata, are eaten as leaf vegetables.
Common names for these species include bitterleaf, ewuro,
ndole and onugbu. They are common in most West African and
Central African countries.

wiki

Chilli Peppers
Chilli peppers are the fruit of Capsicum Frutescens plant with
red orange or yellow pods which are very hot rich in Vitamin A
& C and widely used in Nigerian cooking. While the flavor in the
chilli lies in the flesh and skins much of the heat potency rests
in the seeds and veins which can be removed. Green chillies are
a lot hotter than the red ones. The active chemical con stituent
is capiasin renowned for stimulating digestive process and
helping to relieve heat fatigue in hot climates by inducing
perspiration.

Breadfruit
These are large green fruits which hang like lanterns from
tress. Only edible when cooked and taste like boiled potatoes.
It could also be fried as crisp.

Cassava (Manihot esculenta)

Cassava is a tropical vegetable with a long tu berous root and
dull green palmate leaves. Mature tubers have brown mottled
skin with a white fibrous flesh. It can be cooked and eaten with
coconut (Eberebe); but mostly used for making Gad (Cassava
grains) and Fufu. Used as accompaniment to soups and stews.
It can be bought ready made as gaff or cassava flour (Fufu).

Cocoyam
Cocoyams are similar to large potatoes usually with a fibrous
skin. In Nigeria the plant is grown for both it's tubers and
leaves. The young and tender leaves are used in preparing
Ekpang Nkukwo (cocoa-yam pottage). Spinach leaves make
adequate substitute. These tubers can also be boiled roasted or
fried.

Corn / Maize
Sweet corn or maize as it is commonly known is grown
throughout Nigeria as a food source. The plant grows to a
height of about seven feet. When fully matured the swollen
fruits are called cobs and it is these which are picked and used
for food. The cobs can be boiled roasted or cooked with beans
as a main course. A number of by products are obtained from
the grains including Ogi (corn-starch) and corn oil which is low
in saturates and cholesterol.

Crayfish
Smoked dried prawns or shrimps used for flavoring soups and
savory dishes. Usually sold whole or grinded.

Egusi (cirullus colocynthis) melon seeds

Seed of the African melon fruit used in preparing Egusi soup.
Should be grinded before use. Can be oily but adds a nutty
flavor to the soup.

Ewedu (corchorus olitorius)

Shiny green leave vegetable rich in Vitamins A C & D. Use in
making sauces to accompany stews and enjoyed for its
mucilaginous or viscous properties. Sold fresh or dried.

also known as jute.

Elubo
Dried powdered yam flour for making amala (cooked yam flour
pudding).

Fufu
Fermented cassava dough usually served cooked to accompany
soups.

Garden eggs (solanum melongena)

Also knows as African eggplant a member of the aubergine
family. A round shiny green and yellow fruit with a slightly
bitter taste. Garden eggs are eaten raw as a fruit or diced and
added to stews.

Groundnut (Arachis hypogaea)

Like a set of twins groundnut mature together in light coloured
shells which are flaky and easy to break. Grown profusely in
Northern Nigeria the seeds are harvested for their oil and
protein. They can be eaten raw boiled roasted and pureed for
making groundnut soup. Groundnut oil is used for cooking.
Iru (locust bean) parkia biglobosa
Fermented locust or black beans. They have a slightly salty
taste and a pungent smell. They are used as seasoning in
soups. Usually sold fresh or dried packed

Kaun (Rock salt) potash

Usually added to food especially pulses during cooking for
faster tenderisation and to increase the viscosity in Okro and
Ewedu sauce. Also used for emulsifying oil and water in some
traditional soups.

Mango (mangifera indica)

This kidney shaped fruit is pinkish or yellowish in colour. When
fully ripe it is lusciously sweet and succulent with the golden
flesh. Mango is common in fruit platters and salad.

Millet (pennisetum)
Tiny yellow grains obtained from plant that looks like bull
rushes with a maize like stalk. Grows widely in Northern
Nigeria and used mostly for porridge and gruel.

Okro (lady fingers)

These vegetables are curved seed pod up to 9 inches Long they
are usually eaten cooked in soup and salads.

Apon (ogbono Seed)Irvingia gabonensis

This seeds are obtained from the nuts of the African mango
bush and air dried in the sun. It has a subtle aromatic flavor
and it's very mucilaginous when cooked. Can be bought whole
or powdered.

Pawpaw (Carica papaya)

This is a fruit of woody herbaceous plant that looks like a tree.
It is eaten ripe (yellow or orange in color) in fruit salads or
stuffed for starters or main course.

Plantain
A large member of the banana family plantain is less sweet
than banana and is more versatile in use. It is often boiled
toasted or fried and served with meat stews because the tissue
has a starchy taste than sweet banana. It is best cooked with
plenty of spices onions tomatoes and peppers (plantain
pottage).
Ugwu (Pumpkin leaves) telfairi occidentallis
These trailing green leaves of the pumpkin plant rich in
minerals and vitamins. Use in various soup preparations It is
the chief ingredient in cooking Edikang Ikong soup. Fresh
spinach can be used as substitute in any recipe if not available.
Pumpkin seeds can also be eaten.

Utazi leaves (crongromena ratifolia)

This is a bitter tasting pale green leaf usually used for
flavouring pepper soup. Very sparingly used. It can also be
used as a substitute for bitter leaves.

Uzouza leaves or Ikong Etinkinrin

This sweet smelling aromatic and spicy pale green leaf
vegetable is also used for flavoring soups especially (Ibaba
soup).

Yam (Dioscorea sp)

The plant grows as a vine to height of six to eight feet. The
edible tubers comes in various shapes and sizes; usually dark
brown in color and hairy to the touch. The flesh is white or
yellow and when cooked it has a pleasant flavor when cooked
rather like potato. It is harvested in dry season with a gig feast
known as Yam Festival in Igbo land. Yam still forms the staple
diet of a large number of people in Nigeria. It is cooked in
different ways including boiled roasted and fried. When
pounded it is served as accompaniment to soups and stews.

Sorghum
Also known as guinea corn sorghum is cultivated mainly in
Northern Nigeria. Used for porridge or pap (gruel).

Snail
These are large forest creatures covered with a hard shell.
Taste rubbery when overcooked it is rather an acquired taste.

Oils
From a health stand point fats and oils are either saturated or
unsaturated. Saturated oils such as butter coconut and palm oil
are known to in crease the amount of cholesterol carried in the
blood but since regional cuisine is characterized by the type of
oil used lesser quantities or half the amount in a given recipe
could always be used.
Groundnut oil
This is used for frying and also added to stews and other
savory dishes. It has a pleasant and unobtrusive taste;
favorable in making mayonnaise and could be heated to a high
temperature without burning.

Corn oil
This oil pressed from the germ of germ of maize (corn) is high
in poly unsaturated and low in cholesterol. It is used the same
way as groundnut oil. It can also be heated to a high
temperature without burning.

Palm oil
This rather tasty and nutty thick and waxy rustic red colored oil
is extracted from the flesh of the oil-palm nut fruits. It is
widely used in Nigerian cooking especially in the traditional
soups and stews for color and taste but usually in small
quantity as it is high in saturates.

Water leaf (talilum triangulare)

This is the most widely used of all green leaf vegetables. It is
rich in iron calcium and vitamin A and C and it is best eaten
lightly cooked in soups and stews. spinach can be used in
recipes calling for waterleaf.

Kuka leaves
Leaves of the baobab tree usually sold dried in powder form
and used for Kuka soup.

IGBO (garden egg leaves) solanum manocarpum

The young leaves of the garden egg plant. African Aubergines
can be eaten raw in salads or cooked in stews.

Soko (celosia argentea)

This green leaf vegetable is much preferred in the making of
Efo-riro. It taste like spinach.

Tete (celosia viddis)

This green is a close relative to Soko and is used
interchangeable or in combination with it. It is widely grown in
Western Nigeria.