What You Gain From Eating Puff Puff.

Puff puff is the name given to a popular snack in Nigeria that is made from a mixture of flour, yeast,

sugar and salt that is made into a dough and the deep fried. Spices like pepper, onions, nutmeg, etc. may be added.

Puff puff balls are easy to make, convenient, filling, yummy and cheap so they are very popular. They are also a part of small chops served at parties.

Considering the ingredients in puff puff, it is a snack or meal that one should not consume a lot of or consume regularly. Puff puffs are;

• High in calories.
• High in carbohydrates and sugars.
• Low in proteins.
• Low in fiber.
• Made with white flour which has gluten.
• Deficient in other beneficial nutrients like minerals, vitamins and other health promoting phytonutrients.
• Fried.

If you are planning a healthy diet, puff puff should be minimal or absent for the reasons above. Sometimes people skips meals and eat snacks including puff puff together with sugary drinks. It is not advisable to indulge in this pattern of eating regularly because it is not so health.

Have you got something to add or a question to ask below? Follow on Twitter @heal2bwell.

Okoho: An African Food Gum That Is More Slippery Than The Elm.

The slippery elm is a species of plants native to North America that is used for herbal remedies for healing and well- being. Slippery elm is useful for medicinal purposes because of the mucilage the bark contains.

There are so many plants in Africa that have mucilage which have been and are still used as food. One of such is Cissus populnea, called okoho, ajara, orogbolo, latutuwa and daafaara locally in Nigeria. The highly viscous food gum is extracted from the bark of the stem though other parts of the plant have mucilage too.

Okoho is a food gum that is popularly used by Idoma people and other tribes from the Middle Belt Region of Nigeria as a soup thickener. It is used by other people for traditional medicine and herbal recipes. The highly viscous food gum is obtained from the stem.  Africans have always known the importance of eating mucilage.

Mucilaginous foods have numerous health benefits which are centered on their slippery nature and soothing properties. Mucilage is a type of soluble fiber of viscous nature. Mucilage is a polysaccharide that becomes a gel when mixed with water.

Okoho also contains active phytochemicals like tannins, glycosides, flavonoids, carotenoids, anthroquinones and vitamin C. It has antioxidant and anti-inflammatory properties. Due to its mucilage and other active ingredients, Cissus polpunea stem has been used to heal traditionally in the following ways;

• As a laxative
• As an antidote to arrow wounds.
• To expel intestinal parasites.
• As aphrodisiac and to treat male erectile issues.
• To treat sore breast.
• To treat venereal diseases.

Other well-known uses of foods that have mucilage or soluble fiber are;

• To lower blood cholesterol levels by preventing the absorption of cholesterol in the intestine.
• To lower blood sugar level by regulating the absorption of carbohydrates and preventing sudden spikes in blood sugar levels.
• To regulate bowel movement.
• To prevent constipation and hemorrhoids.
• To treat inflammation of the intestinal tract and inflammatory conditions of the digestive system.
• To alleviate cramping.
• To regulate acidity of the gastrointestinal tract.
• To remove waste and toxins out of the colon.
• To protect against inflammation of all mucous membranes.
• To treat skin issues like burns, boils, psoriasis and other skin conditions.
• To treat respiratory issues.
• To treat ulcers, mouth sores, inflamed gum and sore throat.

Okoho can be cooked like ogbono soup and has almost the same taste but is far more viscous. Adding this thickener to your healthy diet provides much more than you can imagine. Good Food is Good Medicine!

Add to this article below if you know more about Cissus populnea names and uses.

A lot of Our African Traditional Meals Are Rich In Fiber.

Almost all plant foods have some of the two types of fiber in different proportions. It is now a well-known fact that a diet rich if fiber is important for maintaining good health.

When one is reading about sources of fiber, a lot of African fiber-rich foods are not mentioned.

Traditionally, most African meals are a combination of whole cereal grains, starchy roots, meats, fish, vegetables, fruits, herbs, spices and other raw products. Most meals are prepared from scratch, using raw ingredients or home processed ingredients.

Traditional African meals contain high fiber contents due to the fact that they are minimally processed and so most of the beneficial parts are consumed.  Most cereal grains are consumed whole and starchy roots usually contain fiber and other nutrients in their raw forms. It is a known fact now that consuming about 3 servings of whole grains daily reduces the risk of cardiovascular disease.

Apart from vegetables, Africans consume a lot of viscous or mucilaginous foods which are wonderful sources of soluble fiber. Over the years, we have perfected

the art of cooking mucilaginous foods into tasty meals. Some stems, leaves, roots and other parts of plants contain mucilage which is used to thicken soups and stews.

Africans also use other parts of plants like calyxes, flowers and tubers of mushrooms to cook. Plants are the only sources of fiber so using more of their parts increases fiber intake. 

So if you are planning meals for good health look no further than our traditional foods and eat them like our forefathers did. Most of the food items mentioned in most articles that you will find is most likely to be those that are not native to Africa and may be difficult to obtain. There are so many ways you can prepare our meals if you are adventurous enough to learn from other cultures. Africa has so many ethnic groups and flora so you have a lot to use.

Please leave your comments or questions below. Follow on Twitter @heal2bwell.

Is It Safe To Use Kaun In Cooking?

Kaun is a natural food additive which is an alkaline salt. It is called potash, kaun, akaun, kanwa, etc.

locally in Nigeria, where it is used mostly for culinary purposes in the following ways;

• To tenderize tough meats.
• To decrease the cooking time of legumes and beans.
• To stabilize oil and water emulsions.
• To increase the viscosity of mucilaginous vegetables like okra or jute leaves.
• To preserve the colours of vegetables during cooking.

Other uses of kaun.

• To suppress fires.
• To clean because of its anti-microbial properties.
• To treat acne, pimples and other skin issues.

I read that kaun has some side effects and may not be ideal for human consumption, but it is used sparingly in cooking and has been used by our forefathers with no complaints. Kaun has been used by women in rural areas to induce abortion because it is said to stimulate the uterus.

I really do not know the real name of kaun in English and there are many types found in our local markets. Some are soft and powdery while some are hard and rock-like. 

if you know more about kaun and its uses, please share below. Follow on Twitter @heal2bwell.

Health Benefits of Oha (Pterocarpus mildraedii) Leaves.

Oha leaves are the edible leaves of an evergreen tree found in Africa that is known botanically as Pterocarpus mildraedii. They are used for culinary and medicinal purposes. They are also called ora leaves.

Oha leaves contain minerals like calcium, magnesium, potassium, iron, copper, zinc and manganese. Oha leaves are rich in fiber, amino acids like glutamic acid, lysine and cysteine while they have a  low sodium content. They contain vitamins A, C and some B vitamins.

Oha leaves contain hydrogen cyanide and oxalate but in low levels which are not harmful to humans.

They are popularly used in cooking Ofe Owerri by Igbo people of Nigeria.

Some of the bioactive compounds whish are responsible for the therapeutic actions of oha leaves are alkaloids, tannic acid, polyphenols, oxalates and tannic acid.

Traditionally, the leaves are used to treat malaria and digestive issues. They have antioxidant, anti-inflammatory and anti-microbial properties.

Oha leaves can be one of the vegetables included in a healthy diet because they are green leafy vegetables which promote wellness and good health. Vegetables also help to maintain pH of the body to be alkaline. Oha leaves are also quite delicious and easy to add to soups and other vegetables in cooking.

Oha leaves are one of those African vegetables which are under-utilized despite their numerous benefits.

If you know more about the usefulness of Pterocarpus mildraedii plant, let us know below. Follow on Twitter @heal2bwell.   

Pleurotus Tuber-Regium Uses.

Pleurotus tuber-regium is the king tuber mushroom which is found growing on dead trees or wood in

the tropics. It is an edible fungus which grows in Africa, Asia and Australia. The fungus produces a storage tuber called sclerotium in the wood or soil below and fruiting bodies on top, as it feeds on the dead wood. Both the fruiting body and the underground tuber are edible. The sclerotium is dark brown on the outside and white inside. It can be up to 30cm wide.

In Nigeria, the king tuber mushroom sclerotium is popularly used in cooking in South East region where it is called usu, isuo or isu in Igbo language. It is also used in traditional medicine.

Pleurotus tuber-regium is beneficial for nutrition and healing because it contains polysaccharides which are a dietary fiber source that are responsible for a lot of its beneficial properties.  King tuber mushrooms have the following properties;

• Antioxidant.
• Anti-inflammatory.
• Anti-diabetic or antihyperglycemic.
• Antihyperlipidemic.

Some of its health benefits are below;

• To regulate blood sugar levels.
• To lower blood cholesterol levels.
• To relieve stomach and digestive issues.
• To lower blood pressure.
• To maintain a healthy weight.                    
• To boost the immune system.

The fruiting body is rich in proteins and fiber. The fruiting bodies are used in cooking too. The fiber-rich tuber or sclerotium is used as a soup thickner because of its ability to swell in water and add bulk. It is used in cooking egusi (melon) soup.

There are so many cheap food ingredients that promote wellness that we have overlooked over time. Usu is one of such. 

Let's hear from you below. Follow on Twitter @heal2bwell.

Cassava Leaves For Culinary And Healing Purposes.

Cassava roots are a staple food in many parts of the world. The cassava plant is called Manihot esculenta botanically.

The leaves of cassava plant are useful for cooking and medicine die to their nutritional content. Cassava leaves contain vitamins A, B1, K, folates and beta-carotene. The protein content is comparable to that of eggs and includes essential amino acids like leucine, valine, isoleucine, lysine and arginine. The leaves are rich in fiber, carbohydrates and also contain minerals like potassium, phosphorus, zinc, copper and iron. They are low in calories, unlike the starch rich roots.

They contain hydrocyanic acid which makes them toxic when eaten raw. Cooking degrades the

cyanide content and makes the leaves safe for consumption.

Cassava leaves are bland or have no taste, and so absorb the flavour imparted by other ingredients they are cooked with.

Cassava leaves have antioxidant, astringent and anti-inflammatory properties which make them useful in healing and traditional medicine. They are used to cure fevers, rheumatism, diarrhea, ulcers, head ache, expel worms and increase stamina. Mashed leaves are used to heal injuries because of their astringent properties.

Cassava leaves are plentiful, cheap and available throughout the year. They are nice to use in cooking egusi. You can use them to substitute other vegetables in cooking especially during  harmattan or dry season.

We will like to know what cassava leaves are used for in your area below. Follow on Twitter @heal2bwell.