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White Soup🧉 HEALTHY EATING ~ Naija Style 🍽 By Victoria Francis.

Although this is a Nigerian Recipe, it is a typical Calabar food. The Efiks and Ibibios call it Afia-efere, the Igbos call it Ofe Nsala. I’m Efik and to top it off, this is one of my Favorite. I feel so happy sharing this with you 💃💃

So, let’s do it the Efik (Calabar) way😉

One thing you must know is Ofe Nsala i.e. the Igbo white soup is different from that of the Efik’s. They are both white, no doubt but they are not the same. 

Afia Efere which is the Efik version makes use of less ingredients unlike the Igbo version which uses, Ogiri, Uda Okpei, Utazi, Ehuru and Uziza. I’m not biased but I love the simplicity of the Efik Style. It makes use of only the uyayak pod (Aidan fruit). But hey, you’ve got to try the Igbo version, I love theirs a lot🤤🤤 

White Soup is very rich in Vitamin C less in Calories and fat and some of the ingredients used (Nsala version) are good for women who just gave birth. It’s called “White” Soup because of its thickener, and that is “pounded yam”. White soup is traditionally cooked without palm oil. It is commonly prepared with the use of beef (most times), goat meat or chicken, and as a result, it is termed “afia efere ebot” or “afia efere unen” respectively, depending on the type of meat it is prepared with. You can also use Fresh Fish for making this soup. It is usually served with pounded yam. 

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But before we continue, let me introduce you to one major and special ingredient used in this delicacy, AIDAN FRUIT (also called Uyayak in Efik and Ibibio language). Aidan fruits belong to the pea family and are native to West Africa. It is scientifically known as Tetrapleura Tetraptera and hailed as ‘wonder fruit’ by many. However, all the parts of the tree, from its bark to leaves and most certainly the fruits, have some health benefits and have been used in traditional African homes for centuries.

The fruit has a distinctive aroma that wards off insects. It is mainly used as a spice, dietary supplement, or medicine in many West African homes. When used in soups, the seeds lend their flavors to the dish giving it a sweet taste. Aidan is very nutritious as it is filled with essential phytochemicals and nutrients that are vital for our body.

Here are five health benefits of Aidan fruit.

  1. It regulates blood sugar levels
  2. Antibacterial and anti-inflammatory properties
  3. Lowers blood pressure
  4. Boosts the immune system
  5. Weight loss and anti-aging properties

For more information on Aidan fruit, click on this link: https://face2faceafrica.com/article/five-amazing-health-benefits-of-aidan-fruits-you-probably-didnt-know/amp

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RECIPE INGREDIENTS

  • 1 Kilo meat of choice
  • Uyayak pod (Aidan fruit)
  • 3 tbsps. dry or fresh pepper 
  • 3 tbsps. crayfish 
  • 1 large dry fish
  • 4medium pieces yam (for thickening) 
  • seasoning cubes (to taste)
  • Salt to taste

DIRECTIONS

  1. Boil the yam, pound in a mortar and set aside. You could also crush the yam if you’d like use a food processor.
  2. Wash, rinse and place your beef in a medium sized pot, season to taste. Then place over heat and allow to steam for 10 minutes. This allows the meat cook in its own juices which would come out of it once it starts to cook. Make sure to add the uyayak as the meat starts to boil. (you can use the uyayak whole, or grounded. Your choice.😉 
  3. One pod is enough. 
  4. N/B: if you’re using it whole, break it into two). Once the stock starts to dry up, pour some water to the level of the meat and taste if the seasoning is okay, adjust if necessary. Leave to cook for another 10 minutes.
  5. Once the meat is tender, add in the dry fish and the pounded yam, stir gradually to combine. Add the ground crayfish then cover and cook for another 5-10 minutes. Once the soup thickens to your desire, stir turn off the heat and set aside. 

Serve with pounded yam, Garri or any type of Swallow 😉

Thanks for reading 🙏🙏. Please do not forget to drop your comments.

See you in my next article🥰

Victoria Francis.

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