TEN FOODS ONE SHOULD NOT DO WITHOUT

1. Garlic: used as a spice. It contains allium which has antiseptic properties. it is an expectant and an intestinal remedy

2. Potatoes: sweet or Irish is highly digestible, it contains protein, thiamine, vitamin C and amino acid

3. Tomatoes: are antioxidant that are linked to preventing inflammation that could lead to cervical cancer.

4. Onions: helps in lowering blood pressure, thins blood and also helps in preventing clotting which can occur in stroke/heart attack.

5. Spinach: it helps in lowering the risk of stroke, high blood pressure and heart diseases. It also in reducing the risk of breast cancer through the speedy removal of oestrogen.

6. Carrots: are antioxidants, anti-cancer and immunity boosters. It has beta carotene which is a pigment in plant which is a rich source of vitamin A.

7. Cabbage: is a source of ascorbic acid. It has a great deal of anti-cancer properties. About two tablespoon full of cooked cabbage is said to reduce stomach cancer.

8. Pears: They are also called avocado, they have unsaturated fatty acids which helps in blocking cholesterol that are harmful to the body and it is also a good source of vitamin A.

9. Ginger: is also used as a spice, useful in curing practically all diseases. it is used in all digestive upset. It is used in curing motion sickness, nausea, sore throat, cold, , etc

10. 10. Grape fruit: it helps in unclogging the arteries it has a soluble fibre which helps in lowering blood cholesterol. The dried form of grape fruit is rich in boron which is a trace mineral that is found to boost oestrogen levels which helps in preventing the loss of calcium and as such helps in reducing the risk of osteoporosis which Is a disease of tissue metabolism.

More of Soy bean dishes

SOY YEAST

a. Follow the steps above for soy locust bean.
b. Roast the soy till it becomes golden brown
c. Grind it into powder
d. It can be used in place of food seasoning.

SOY VEGETALE SOUP

Ingredients:
a. 1 kilogram of soy bean

b. I litre of palm oil
c. I kilogram of tomato
d. ½ kilogram of pepper
e. 3 large size onion
f. 1 kilogram of vegetable
g. Salt
h. I litre of water

Method:

a. Rinse the soy bean and boil for 20 to 25 minutes
b. Remove the soy bean skin and grind
c. Grind the pepper, tomato and onion together
d. Pour the palm oil into a pot and when its hot, pour the paste into it and fry for 10 minutes.
e. Pour some water into the pot and cook for 5 minutes
f. Pour the grounded soy bean into the ingredients in the pot and cook for another 30
minutes.
g. Pour the shredded vegetable into the pot, lower the eat and allow to cook for 3 minutes,
then it is ready to be served.
This serves 20 people

TOASTED SOY BEAN SNACK

Separate the dirt from the beans. Drop 1 cup soy bean into 4 cups boiling water. Let it boil for 30 minutes. Pour out the water and rinse the beans in cold water. Place the drained beans in a shallow baking pan and bake at 3000F for about one and half hours stirring frequently. The beans should be golden in colour and crunchy. While still hot, sprinkle soy sauce over the beans and stir until the sauce coats them and dries up. Add salt to the beans and store in an air tight container.

CONTINUATION OF AFRICAN DISHES MADE FROM SOY BEAN

SOY MOINMOIN

Ingredients:

a. 2 tins of wheat/corn flour
b. ½ tin of soy flour
c. Pepper (blended)
d. Palm oil/groundnut oil (2/3 spoons)
e. Shrimp/crayfish, 1 boiled egg (diced), fish (cut into tiny pieces), small sized onion, seasoning and salt
f. 50 cl of water
g. Tin/leaf/nylon/plastic cups
h. Pot

Method:

a. Pour some water in the pot and light your gas cooker
b. Mix the soy flour with the wheat/ corn flour
c. Add the 50 cl water to the mixed flour and stir to make the consistency of the flour watery
d. Add the blended pepper as well as the 2/3 spoons of palm oil/groundnut oil and stir properly
e. Add the diced egg, onion, fish/crayfish/shrimp
f. Add seasoning and salt to taste
g. Pour into tins/leaf/nylon/plastic cups and cook for 30 minutes

LOCUST BEAN MADE FROM SOY

Ingredients:

a. 2 tins of soy bean,
b. 1 litre of water
c. Sieve
d. Banana /pawpaw leaves
e. Basket
f. Tray
g. White cloth

Method:

a. Boil some water.
b. Pour the soy bean In the boiling water which should be twice the quantity of the soy bean and let it boil for at least one hour.
c. Remove the soy bean from the fire and pour out the water and rinse the soy bean.
d. Spread some banana or pawpaw leaves inside a clean basket.
e. Pour the hot soy bean into the basket and spread it, then cover the soy bean with banana or pawpaw leaves.
f. Cover the basket with a tray and the white cloth
g. Keep the basket filled with the soy bean in a warm place for 2 to 3 days
h. On the 3rd day, open the basket and add some salt, the locust bean is ready to be eaten.

FOOD TABLE

Some other foods found in Africa include Rice, beans, cassava, soy beans, corn, wheat, plantain both ripe and unripe, yam, cocoa yam, gari (made from cassava), yam flour, eba, lafun (made from cassava). With time more will be added. The food items listed below are found in Africa. The list is not exclusive.

FRUITS

· Lemons
· Oranges
· Mangoes
· Pineapple
· Apples
· Grapes
· Grape fruits
· Pears
· Bananas
· Water melon
· Corn
· Paw paw
· Guavas
· Tangerines
· Plantain
· Lime
· Cashew

Vegetables

· Cabbage
· Okra
· Green peas
· Lettuce
· Onions
· Pepper
· Spinach
· Carrots
· Cucumber
· Celery
· Garden egg
· Potatoes
· Ginger
· Parsley
· Radish
· Basil

SEEDS AND NUTS

· Pumpkin seeds
· Beni seed
· Walnut
· Groundnut

WHITE MEAT

· Turkey
· Chicken
· Duck
· Guinea fowl

SEAFOOD

· Shrimps
· Crayfish
· Periwinkle
· Snail
· Mackerel
· Liver
· Oyster
· Salmon
· Crab
· Prawn
· Sardine
· Herring

RED MEAT

· Beef
· Mutton
· Goat meat

OIL

· Groundnut oil
· Codliver oil
· Melon seed oil
· Beni seed oil
· Rapeseed oil

Making of rice, soy, wheat, corn, plantain flours : In the case of rice, soy, wheat and corn, they are grounded dried at the miller, while in the case of plantain, unripe plantain is used. The peels are removed and the plantain is sun dried before it is turned into powder.

SOY BEAN CAKE

Ingredients:

a. 2 tins of wheat flour/ 2 tins of corn flour
b. ¾ tin of soya flour
c. 1 egg (optional)
d. 2/3 spoon full of water
e. Pepper
f. Onion
g. Salt to taste

Method:

a. Mix the soy flour with the wheat/ corn flour
b. Add the egg, pepper, onion and salt
c. Fry in a hot oil until it becomes golden brown

Serves 3 people