50 NIGERIAN FOODS, RECIPES FOR DIABETICS

Even if you are not diabetic, you know one or have one in your family and we are all aware of
what they go through daily thinking of the right Nigerian food to eat or avoid. What is the right
Nigerian food to eat if I have diabetes? Nigerians consume so much carbs and, in managing
diabetes, the type of carbohydrate food you eat makes a difference. As a diabetic living in
Nigeria, you can pay attention to what you eat without obsessing over everything. Nigerian food
good for diabetics are foods rich in fibre and low in carbohydrates. To stay healthy, avoid
sweets, soft drinks and fatty food. Before a meal plan, let's look at a list of Nigerian foods good
for diabetic patients (Below)

Health Tips for diabetes;

 Lose extra weight. This can be done without starving, eat smaller portions, eat more proteins and
vegetables than carbs, Exercise... there are youtube videos that can help with exercise whether
you have have only a few minutes to spare or hours. 'Bright side exercise videos' videos on
Youtube are great.
 Check your blood sugar level regularly. There is a self-help urine test post on the blog that might
help you have an idea of sugar levels in your blood.
 Get A1c blood tests from your hospital/Doctor to find out your average blood sugar for the past 2
to 3 months. ...
 Track your carbohydrates. You can easily do this by writing down every kind of food that goes
in your system.
 Control your blood pressure, cholesterol, and triglyceride levels (Take tests, talk with a medical
practitioner, avoid red meats or cut down drastically, get adequate sleep at least 8 hours daily,
avoid situations/ events that can cause sadness,
 Keep moving. Even if you are retired, do not become sedentary as a sedentary lifestyle can cause
a whole lot of health issues. Do not sit on one position for too long, if you must watch TV, stand
up from time to time and move around. Clean, wash, arrange, go for walks around your
neighbourhood. Jogt on the spot even in your kitchen jog in your bedroom or living room.
 Manage stress. Life is getting more and more stressful and you have to find a way to reduce
stress in your life. Live simple, do not try to impress, save as much as you can and spend less.

SOUPS:

 Okro soup
 edikaikong soup
 Green amaranth soup
 Water leaf soup
 Ogbono with vegetable soup
 Egusi with vegetable soup
 afang soup
 Bitter leaf egusi soup
 All Nigerian vegetable soups

FUFU (SWALLOW)
 Wheat meal fufu
 Guinea corn fufu
 Unripe plantain fufu

 STEWS AND SAUCES TO SERVE WITH BROWN BASMATI RICE OR BOILED

PLANTAIN:

 Tomato stew
 garden egg stew
 vegetable stew cooked with amaranth and tomtoes
 Vegetable stew cooked with ugu (flutted pumpkin)
 Shredded chicken sauce
 Shrimp sauce
 Fresh Fish sauce/stew
 Smoked fish sauce
 Bitter leaf sauce

 LOW CARB MEALS FOR DIABETICS:

 Brown basmati coconut rice with vegetables

 Brown basmati fried rice
 Jollof brown basmati rice with cole slaw
 Brown basmati rice and stew
 Unripe plantain porridge
 Boiled plantain with stew/with moi moi
 Roasted plantain with fish sauce (Shop griddle pan for roasting at home)
 Plantain with beans porridge
 Boiled plantain with vegetable stew
 Boiled plantain with garden egg sauce
 Boiled plantain with vegetable egg sauce
 Beans and whole wheat bread
 Ewa agonyin (Shop fry pan for making)
 Guinea corn agidi with stew
 Brown beans and guinea corn meal
 Millet fufu ( Unlike wheat, millet is gluten-free) It can be used to make all Nigerian foods made
with corn or wheat. Can replace wheat for those who can't eat wheat.

DRINKS:
 Water
 Zobo without sweeteners
 Guinea corn (Dawa) kunu
 Millet (joro) kunu
 Unsweetened yogurt
 Nigerian Pepper soups
 Kunu geida from guinea corn or millet ( Millet is one of the few grains that are alkalizing to the
body) (Shop cheeseclothfor sieving)

 HEALTHY NIGERIAN COMFORT FOODS FOR DIABETICS:

 Isi ewu
 nkwobi
 cow leg (Shop pressure cooker for easy and quick cooking)
 cow tongue
 Fish pepper soup
 Chicken pepper soup
 Snail pepper soup
 peppered snail
 Liver sauce
 Gizzard pepper soup

NIGERIAN SNACKS FOR DIABETICS:

 Garden eggs with Nigerian peanut butter (pepper kola)

 Coconuts
 Boiled groundnuts
 Akara balls (Shop deep fryer)
 Tiger Nuts
 Nigerian pear (ube)

Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without
always thinking about what to eat next:

MONDAY:

Breakfast: Lipton tea or green tea with (whole wheat bread) cole slaw sandwich.
Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Gunea corn or millet pap with moi moi

TUESDAY:
Breakfast: Guinea corn pap with moi moi or akara
Lunch:Wheat meal with okro soup
Dinner:plantain with garden egg stew
WEDNESDAY:

Breakfast: Oats with moi moi or wheat bread

Lunch: Jollof brown basmati rice with fish and vegetables
 Dinner: Plantain with stew or pepper soup

THURSDAY:
Breakfast:Lipton Tea with wheat bread and boiled eggs

1. Lunch: Wheat mel fufu with edikaikong soup

Dinner: Pepper soup

FRIDAY:
Breakfast: Boiled water yam with vegetable stew
Lunch: Okro soup with plantain fufu or wheat meal
Dinner: Ewa agonyin

SATURDAY:
Breakfast: Akara and pap (Guinea corn)
Lunch: Unripe plantain porridge
Dinner: Vegetable ogbono soup with wheat fufu

SUNDAY:
Breakfast: Tea with wheat bread and boiled eggs
Lunch: Brown basmati rice and stew with chicken or fish served with vegetable salad
Dinner: Pepper soup

*By wheat meal I'm referring to fufu from home-made wheat flour. Buy wheat grains, clean, mill
and store NOT store bought wheat flour oh. Mill guinea corn and millet too to use
interchangeably. (NOTE: Wheat contains gluten)

BELOW ARE PICTURES OF NIGERIAN FOODS FOR DIABETICS: CLICK ON THE

PICTURES TO SEE RECIPES...

Recipe: How to make guinea corn fufu from scratch

Gunea corn fufu with soup

Guinea corn is awesome in terms of nutrients, and can provide us with vitamins like niacin,
riboflavin, and thiamin, as well as high levels of magnesium, iron, copper, calcium, phosphorous,
and potassium, as well as nearly half the daily required intake of protein. It is not only
recommended for babies as adults too need all those vitamins.
Guinea corn (sorghum) fufu is made the exact same way as the millet fufu I posted earlier.
Unlike cassava and yam, the bulk of guinea corn and millet is fiber, which is good for
digestion and bowel movements.

First I bought my guinea corn grains, cleaned and took to the mill for grinding, That's all. With
the flour stored at home, I just mix the little quantity I want with cold water and place on the
cooker while stirring continuously. Once the watery mixture boils, I stir for about five more
minutes before I begin to sprinkle in the flour and stir until it gets as hard as I want. I lik my fufu
soft so I don't add much flour.
When it's as thick as I want. I stop adding the flour but continue stirring until it's done and fluffy.
How to make millet fufu from scratch
Millet fufu is made almost the same way as amala, tuwo and other 'flour' forms of swallow
(fufu).
First mix a little quantity with cold water (watery) and put on the stove, let it boil very well as
you continue to stir, boiling cooks the starch and helps your final fufu to hold together. Let it boil
and change in colour a little as if the starch is overcooked before you start pouring in more
powder and stirring to desired softness. Also click on this link to check out How yo make rice
flour fufu (tuwo)
Wheat meal fufu from scratch.

Millet contains uniquely high content of nutrients, including impressive starch levels, very high
B-vitamin content, as well as calcium, iron, potassium, zinc, magnesium and so on.
See step by step cooking pictures below:

Millet fufu can be Can be served with all Nigerian soups

Recipe - Groundnut dry afang soup served with low carb guinea corn fufu
Groundnut dry afang soup served with low carb guinea corn fufu.
Groundnut (Peanut) soup can be cooked with or without vegetables. Here the delicious soup is
cooked with very dry afang vegetable I have preserved for some time. This is the best groundnut
soup yet. The little water leaf added softness and nutrition to the pot. Groundnut soup is one of
the easiest Nigerian soups to cook. Nigerian groundnut soup can be cooked with any green leafy
vegetable of choice. There are no strict methods, can be cooked with raw or roast groundnut
depending on the taste you enjoy more. Doesn't require many ingredients to taste great. In this
recession, this soup and okra soup are the first two soups I will recommend to anyone looking for
less expensive delicious soups to cook. Someone said cooking Nigerian meals can be very
intense, but I promise you, cooking this soup is not difficult in anyway. Even if one doesn't have
any experience with Nigerian soups, this is a straight forward kind of soup that requires neither
skill nor experience. Just get groundnut and some green vegetables ready and your soup is
cooked in no time.

INGREDIENTS FOR GROUNDNUT DRY AFANG SOUP:

 2 cups roast groundnut
 2 cups dry afang
 1 kilo beef
 1 smoked titus (mackerel) fish
 pepper to taste
 Salt to taste
 Onion to boil the beef
 2 knorr seasoning cubes
 2 tablespoons palm oil
 1 Large bunch water leaf (You can use spinach)

Vegetables Cornmeal With Fish

I enjoyed this a lot as a child, ate lots of cornmeal s during the rains, Mostly cooked with broad
pumpkin leaves. Green amaranth is also good when there's no pumpkin leaves. If you are from
the South South, you may have tasted this delicacy. I can eat this for dinner because corn is not
high in calories. We enjoyed this meal after so many years, I just remembered it this week.
Cooking with kpanla fish makes this a very very affordable dish because kpanla fish is the most
affordable fish in Nigerian market right now.
We have food is Nigeria abeg, in abundance.

INGREDIENTS:

 2 Tablespoonfuls palm oil

 1 medium sized onion
 1/4 cup ground crayfish
 4 small smoked fish (kpanla)
 2 seasoning cubes
 Salt
 pepper
 5 medium sized cobs boiled, a little bit pounded corn
 A small bunch of green vegetables ( pumpkin leaves or green amaranthus)
 Water

Roast Tilapia Fish With Stir Fry Vegetables By Lizzy Obaze

I just thought I should share this with Wc. I can't bake anything at all as I've never been
interested to learn or watch when it's being done so no cake from me this month of cake
challenge. Please manage this fish and veg.
Fish: Tilapia fish washed and set aside.

Sauce: Onion, pepper, garlic and

 ginger blended, emptied into a bowl then seasoned with half knorr cube and salt.

Fish seasoned with sauce then placed in a foil try then placed in oven for 30mins. I turned the
fishes over after 15mins so it cooks for 15mins on each side.

Vegetables for stir fry: chopped onion, courgette, broccoli, baby spinach, mix peppers and sweet
corn.

I pour a table spoon full of extra virgin olive oil in a pan to heat. I then add all my vegetables
apart from spinach, I add a table spoon full of the sauce I made earlier, a little curry powern dry
thyme and stir. Then I add the spinach and immediately turn off the heat.
Cooking time is 10mins as the vegetables are to remain crunchy and also to keep all the nutrients
especially the spinach. Cooking longer will kill the nutrients of the vegetables and it will get
soggy and mashed up.

The remaining sauce was used poured over the fish before eating.

Any fish of your choice can be used as well as any vegetables of your choice.

Enjoy.
Shredded Chicken Sauce Gravy with vegetables
Nigerian chickien with vegetable gravy still cooking
Cooking Steps For Shredded Chicken sauce/gravy:

1. Add the washed shredded chicken, maggi arome, some chopped onion, some chopped green
pepper, salt and curry in a pot. Stir, cover and allow to cook for 5 minutes
2. Check for salt, cover and simmer for another 5 minutes
3. Add sieved baking flour and some water, mix properly, check for salt and seasoning, let it
simmer for another 5 minutes
4. Back To Vegetables
5. Add the chopped vegetables with curry, a little vegetable oil, seasoning and salt to taste. Stir and
cook in low heat for 5 to 7 minutes
6. Empty cooked vegetables and the shredded chicken sauce in a pot, check for thickness, salt and
seasoning before covering and leaving to simmer for 5 minutes or as long as you feel is Ok for
you, before turning off the heat.
7. Serve with rice, macaroni, indomie noodles boiled without it's seasoning or spaghetti.

shredded chicken sauce served with boiled spaghetti

Ingredients for shredded chicken sauce:

 1/2 kilo shredded chicken

 2 green peppers
 3 large carrots
 1 medium sized onion
 3 big cloves of cabbage
 2 dessert spoons flour
 curry
 maggi arome
 salt
 vegetable oil
 water

Cooking made simple!

If you cook this, I promise, you will have to cook it twice in one week.
The taste is unforgettable.
When you serve this to your family, they'll ask for this menu again and again and again!
Unripe Plantain Porridge With Green Vegetables
Plantain porridge cooked with green vegetables.
Ingredients for unripe plantain porridge:

 5 fingers unripe plantain

 2 medium sized smoked catfish
 1 spoon ground pepper
 2 seasoning cubes
 salt to taste
 2 tablespoons palm oil
 fluted pumpkin, green amaranth or hot leaf (uziza)

Unripe Plantain Porridge served hot!

TO SEE ANOTHER RECIPE OF UNRIPE PORRIDGE PLANTAIN WITH SMOKED
FISH, GO HERE

Cooking steps for unripe plantain porridge:

1. Add the chopped plantain to a pot of boiling water

2. Add the bone picked smoked fish,ground pepper, salt and seasoning, cover and allow to boil.
3. Add the palm oil(not much), cover again and allow to boil until the oil mixes well
4. Check for salt and stir frequently if you want it thick
5. Allow to cook, check if plantain is tender enough for you.
6. Finally, add the washed and chopped green vegetables, stir and check for salt and thickness
before turning off the heat. Leave pot open after turning off the heat.

This unripe plantain porridge is given to mothers who just give birth to babies. Theirs is cooked
with a lot of sauce (water) and the vegetable used is uziza. I cooked with the Fluted pumpkin (
ugu) leaves instead of hot leaf. This is so delicious. The vegetable was the last thing to be added
and as soon as I added, the heat was turned off to avoid cooking the green vegetables. The steps
are the same as the previous one but the taste is slightly different for a change. If the veggies are
not over cooked, you get the crunchy sound when chewing.
 Unlike ripe plantain, this one does not contain that sugar, so.
I love it because I do not want my weight to increase any further. The taste is even nicer than
the color For those struggling with weight loss or weight gain, why not drop the ripe plantain for
a while and enjoy this delicacy.

Unripe Plantain porridge can be eaten at any time of the day. The quantity of water depends on
how soft you want your porridge and the quantity of soup you want to enjoy with your plantain.
It can be chopped into very tiny pieces but I like to do more of the chopping with my fork and
knife while at the table. Sometimes I chop into bigger sizes than what is here.

Plantain is best eaten when still unripe, and there is no better way than making some delicious
porridge. To see pictures of unripe plantain, GO HERE. Also see boiled unripe plantain with
egg plant stew HERE

Sorry to all those who clicked on that link to get the recipe. I just added it now. That link does
not exist anymore. So sorry!

UNRIPE BANANA MEAL FOR BABIES

A serving of soft unripe banana meal for babies.

Babies love unripe banana pudding. While crackingn our heads on what to start with when
introducing them to solid food, THIS is one of the best. Cooked with enough
crayfish. Ikokore babana is cooked just like wives connection step by step ekpang or the
normal water yam ikokore. It can be served adults too and I love it.

This meal can be prepared for the whole family with other sources of protein but when cooking
for these little ones, crayfish alone is just ok. Cooked without pepper for now.

Ingredients For Unripe banana meal:

 Unripe banana, you need a grater to grate this banana but I think a blender can equally be used
 Crayfish
 Onion
 Seasoning cube
 Salt
 Hot leaf or mint leaves
 Palm oil
 Water.
 How To Cook Nigerian Soups With Less
Cooking a healthy, good looking and tasty pot of soup can be quite expensive. There are a few
tricks that can give us great results with less. For the step by step cooking recipes of all the soups
on this page, visit here
How To Cook Okro Soup With Less:

1. Buy fresh breakable okro to avoid waste of tough okra. Test by breaking off the tip of big sized
okras.
2. Do not cook with beef, chicken, snails, periwinke, crayfish, stock fish, smoked fish at the same
time
3. Maximise cost by cooking with just two or three protein sources. If you cook with stock fish, you
can forgo smoke fish. Substitute periwinles for snails and vice versa.
4. Add a little ogbono to make a lil quantity of okra give you more.
5. Sprinke some green leaves to help thicken the soup like in the picture above. I sprinkled ugu
sparingly.

Okro soup gives great results with just crayfish, seasoning cube and some chopped onions.
**Crayfish is number one for okro soup. Without all the other orishirishi, I can still make a great
pot of okro with just crayfish alone. #OkroLovesCrayfish.

How To Cook Good Edikang Ikong Soup With Lesss:

1. Buy more water leaf than ugu. Ugu is more expensive, a small bunch or two is just OK.
2. Make crayfish and smoked fish mandatory, while stockfish, kpomo, beef, or mutton remain
optional.
3. Add just one type of meat like beef or goat or snails and not every thing in one pot.
4. Cut kpomo into tiny pieces and use in place of periwinkle

How To Cook Nigerian White Soup With Less:

1. Make it fisherman white soup with about three types of sea food and leave out the meat. Abi,
meat no dey tire you? Na every time person dey chew meat? Too mush meat no good o.
2. Leave crayfish out and cook with smoked fish and some mushrooms. It will still give that rich
white soup flavor.
3. Choose just stock fish and smoked fish, you will be shocked by the result.

How To Cook Egusi Soup With Less:

1. Cook with one type of meat plus fish and crayfish

2. Make the soup look richer with big sizes of kpomo
3. Cook with a big pot and much water cos egusi rises while cooking and will end up giving you a
big pot of soup. Egusi soup tastes better after the first day of cooking. so, cooking much will help
you enjoy that unique taste that comes aith warming/re heating egusi soup
4. Buy old and not "just harvested" Egusi. Old egusi rises so much and tastes better Egusi is
harvested around August, September of every year, so to get old ones, buy before that time. It is
very easy to store. I store egusi in airtight plastic containers. Some trusted sellers still say the
truth about which one is old or freshly harvested in their shops. The Tip is: Old egusi is more
expensive compared to fresh ones.

How To Cook Water leaf/ Spinach soup with less:

1. This is actually a way of cooking vegetable soup without having to spend on expensive ugu and
afang leaves.
2. Buy just waterleaf, but, remember to stir and turn off the heat without over cooking tender water
leaves.
3. Cook with crayfish, goat meat or beef and not both
4. Plant waterleaf in your compound and flower/ plant beds. It looks nice on the flower beds and is
very easy to grow. When you buy water leaf, let the vegetable sellers cut out the stalk for you
while the chop only the vegetables. Plant the stalks on the flower beds and water every evening.
That's all. They do not require any special care to germinate and grow. Water leaf grows so fast
and can be uase for other vegetable soups too.

How To Get Any Soup Pot Ready With Less

1. Add kpomo to make the pot of soup look meaty

2. Cook with one or the other of the different types of meat and not all
3. Add smoked fish in place of stock fish. smoked fish is cheaper. You can leave out both smoked
fish and stock fish, and cook with meat and much crayfish

How To Cook NIGERIAN TOMATO STEW with less:

1. Cook stew with either meat or stew and call it meat stew or fish stew.
2. You can cook stew with snails alone or just corned beef with tomatoes.
3. You can buy kpomo and crayfish, for crayfish stew, and you will still get a great tasty pot of
stew
4. Buy biggest sizes of tomatoes available. The quantity may look small, but, when blended, they
give more and thicker tomatoes than tiny fruits.

Crayfish Vegetable Soup

5. Crayfish vegetable soup comes in handy in an emergency. Say you have vegetables in the fridge
but have run out of meat. Fry crayfish with pepper and onions before adding the vegetables. This
 has to be very small in quantity, for just two or three servings. The fried crayfish gives it a
unique taste. Ugu and even green amaranth can be cooked this way.

How To Cook Egusi Afang Soup With Less:

1. Just like with other kinds of soup, it must not be like the "maggi cooking show" kind of soup.
Lol. Cook with meat or just sea foods. Add kpomo to make the meat quantity look much. Choose
smaoked fish or stock fish and not both.

**Can you think of other ways, or things we can do to cut cost while Cooking Nigerian
soups/Meals?

Coconut Milk Moi Moi With Tuna Chunks

Well cooked super delicious coconut milk moi moi.
The combination of coconut milk with tuna chunks in Nigerian moi moi is something we need
right now. Good nutrition. We have moi moi recipes on the blog already and if you think there's
no need for this, then try it and see yourself cooking moi moi daily because
you cannot resist this. Moi moi cooked with coconut milk and and tuna chunks is so delicious we
all have just overfed ourselves. I could not stop after one wrap, had to open another.

When I posted the pictures of this brown coconut moi moi initially, I knew that you guys might
not try cooking that because of the colour and even me sef, with all the delicious taste, I still had
to give it away because that colour wasn't really inviting. Cooking this, I made sure I removed all
the beans skin so the colour doesn't turn dark again. You know what? These days making moi
moi has become really easy because we don't have to scrub and pound to skin the beans. With a
food processor or blender, beans skin can be removed in seconds. I used a food processor here
and in less than a minute beans washing was done with. Moi moi and akara lovers can eat their
delicacies daily now as beans skinning is no longer a difficult task.
Don't we all just love this coconut milk moi moi? If you want the colour very red, add more
tatashe.
INGREDIENTS:

1. 3 cups (half mudu) beans

2. two table spoons oil (optional) because coconut milk contains coconut oil.
3. 3 medium sized onion
4. 5 large tatashey ( red bell peppers)
5. 2 bouillon cubes
6. 2 cans tuna chunks. You can use corned beef if you like.
7. 1/2 can coconut milk. You can use more or less depending on how hard or soft you want your
moi moi. The ground beans looked like there was some water in there already so, I used just half
a can of milk so I don't cook moi moi pudding.
8. Broad leaves. You can cook with foil or cellophane bags or bake in the oven with muffin cups
9. Salt to taste. Be careful with salt as tuna and seasoning may already have salt. Carefully Add salt
last. Too much is not good for moi moi. Better with no salt than too much

COOKING PROCEDURE:
First I soaked the beans for just 5 minutes, emtied into the food processor and pulsed until I saw
that all the skins were off, that didn't take upto a minute.
Next I rinsed the skin off the beans, milled with the tatashe and chopped onions.
After milling, I added the seasoning cubes, coconut milk, stirred well before adding the tuna
because I want to chew the chunks while eating my moi moi. Stirred briefly, checked for salt
before wrapping in washed leaves.
Moi moi is wrapped in the pot, I add some drops of boiling water before turning on the heat. Moi
moi is cooked by steaming, so you don't add too much water. Just check often and top water until
cooking is done. Too much water at once will seep into the wrapped beans and ruin your
cooking. Half cooked moi moi doesn't seat well cuz that's beans. I let this boil for 45 minutes
before turning off the heat. It's still ok to let yours cook for say 50 to 60 minutes to be sure you
not eating raw beans.
Enjoy your meal!
Roasted Plantain, Fish And Peppered Sauce By Pat
A Serving of roasted plantain with fish and peppered sauce
Dear Aunty Eya,
I have been carefully following your blog silently and I want to use this opportunity to thank
you. I am one person that always complained that we don’t have many recipes to make good
meals but this thinking has changed since I encountered your blog. Also, my family now enjoys
sumptuous meals with assorted dishes.

It is in this light that I decided to share this special South South menu. I hope
you will publish it for the delight of other WC members.
Thanks.
ROASTED PLANTAIN, FISH AND PEPPERED SAUCE
To Prepare Plantain:
I use the half ripe plantain. Wash and peel the plantain, rub some salt all over the plantain
(sparingly) and place on the oven. Keep checking and turning the plantain until it turned
brown. Browning of the plantain is an indication that its cooked and ready. Set aside.

To Prepare Fish:
· Ingredients:
Tatashe (red capsicum pepper), 1 bulb fresh tomato, some bonnet pepper, onions, 2 bay leaves,
5 garlic cloves peeled, cubes.
· Blend all ingredients together.
· In a bowl, mix all the ingredients together, add salt and 2 tbsp veggy or olive oil. Stir the
ingredients to mix properly.
· Rubb the mixture all over the fish. Put some inside the head and belly where the guts
were removed. Then leave to marinate for like 30-60 mins.
· Place the fish on the oven or barbecue grill and leave to cook for like 10 mins on each
side.
· Serve with the peppered Sauce and plantain.
 To Prepare the Peppered Sauce.
· Use the same ingredients you used for the fish but do not add veggy or olive oil. The only
difference is that you will boil the ingredients for like 10 mins and turn off the cooker. Then add
enough palm oil and its ready to be served.
Pls find attached the few pics I remembered to take before the meal was sumptuously consumed.

Wheat Flour, Meal/ Fufu From Scratch

Wheat meal with blended afang soup
Wheat is the third most produced cereal after maize and rice, with lots of potassium, protein,
magnesium and Iron. It's health benefits depend on the form on which it is eaten. Wheat can be
used to make pastries, bread, cakes etc. We know that one slice of whole wheat bread contains
about 1.5 grams of dietry fibre.

Wheat flour sold in bags at supermarkets is very good too and makes for easy preparation but I
just learnt that some contain cassava even when it's not obvious on the label.

I love eba, so. this post is dedicated to diabetics and those with high blood sugar, those who need
to stay away from yam and cassava.After enjoying this sha, I'm beginning to have second
thoughts on eba and other heavy swallows cos I need to shed this baby weight as soon as
possible.

Wheat flour I didn't know is so easy to process, there is no physical work involved. The wheat
grains are bought, here I got three mudus and after milling, you can see the quantity in the
bucket, it's much.

How To Process Wheat Flour:

After buying, clean off the chaff, mill and store in airtight container. Lahmow posted wheat
flour pancakefor weight watchers. I'm already thinking of trying something different like making
moi moi or akamu pap from wheat flour. See you when I try and share.
How to make fufu From wheat flour:

1. Boil clean water in a pot

2. With your left hand, scoop some flour, start pouring continously but sparingly into the pot of
boiling water while your right hand stirs briskly and continously.
3. Continue to add flour and stir until you get your desired consistency and it's cooked.
4. Serve hot with any Nigerian soup of choice. Wheat fufu digests very fast. Heavy eaters should
consume more cos it's not as heavy as eba, starch or pounded yam but very smooth to the palate