Food Articles

A selection of articles authored by Funke and featured in magazines, newspapers and topical websites.

Nigerian Food...Look Again!
Do you ever wonder why western people (those from Europe and America) or people from other parts of the world for that matter, refer only to Moroccan food when they talk about African food or do you wonder why sub-continental African foods have up until now, not gained any recognition nor generated western interest as have Mexican, Chinese or Indian foods?

The African continent is huge and there are equally huge variations of cultures and as would be expected, culinary. Due to the impacts of colonisation and invasion of Africa, down to international trade and travel to Africa, cuisines from African countries have been noticeably influenced. For instance, Eastern and Southern African cuisines have Indian /European influences. So are cuisines from Northern Africa with lots of influences from the Middle East and Asia.

West African cuisines however remain the most authentic with the least influences noticeable. It can still be safely said that if anyone wants to experience the real African cuisine, West African cuisines promise to provide the most authentic and original African tastes and flavours.

African history points out that West African (including Nigeria) cooking has created or influenced culinary in other parts of the world! Cuisines from the West Indian islands and North and South America show similarities to West African cooking particularly those =referred to today as Creole, Soul and Cajun.

Despite these facts, West African cuisines remain untapped and undiscovered. It is a struggle to understand why this has been the case for so long given that foods from these parts are equally wholesome and nutritionally beneficial, not to mention their variety and exotic nature.

As part of West Africa, Nigerian cuisines bear similarities with other West African countries which are gaining some popularity in Europe and America due to the growing number of West Africans emigrating there. There is also a growing number of restaurants which cater specifically Nigerian food. In addition authentic food ingredients are becoming more readily available and a lot of people are making it their business to keep their supply constant.

What all of these indicate is that the time is right to further promote our food to the level where it can become a top foreign exchange earner. It is also time to create more positive awareness to clarify bias and misconceptions about our food. And create opportunities to encourage their trial.

A first of its type Nigerian cook book was authored, which has created a revolution particularly in the healthy preparation and presentation of Nigerian food. The book helps to create a new impression of Nigerian food which should ultimately arouse curiosity and raise an interest for them.

Take a closer look at Vitamin A
Vitamin A is a fat-soluble vitamin. It plays essential roles in promoting night vision, i.e. ability for us to see in the dark. It supports growth and remodelling of the bones. It is also very important for the development and maintenance of healthy skin, hair, and mucous membranes (internal lining of our organs). Vitamin A is known to support immune functions which help the body fight off infection to sustain the immune system. All these facts make vitamin A an essential nutrient for us. Deficiency of Vitamin A can lead to night blindness, bone problems, reduced ability for the body to fight infection and stay healthy, anaemia and unhealthy skin.

How much vitamin A do you need? The Recommended Dietary Allowance (RDA) for vitamin A is measured in retinol equivalents (RE), retinol being the active form of vitamin A. For men – about 1000 micrograms of RE per day and for women - about 800 micrograms of RE per day. These amounts may vary for pregnant women, the elderly or those with medical conditions. The amount of vitamin A contained in a food item varies with the type, amount and the method used to prepare the food. For example, ˝ cup of cooked vegetables contains less vitamin A than ˝ cup of the same vegetables raw, because the cooked vegetable has lost some vitamins through processing.

Retaining Vitamin A in food: Vitamin A can be lost from foods during preparation, cooking, or storage. To minimise or prevent this loss, it is recommended that you eat more of your fruits and vegetables fresh and raw where possible. Because Vitamin A is fat soluble, meats or fish processed by frying in oil may loose some of their vitamin A. However, using this oil to cook other dishes may help to recover this loss. Steaming vegetables rather than prolonged cooking is also a good method of ensuring that vitamins are retained during processing.

Where to get Vitamin A from? Regularly eating a variety of foods (fruits and vegetables, poultry and meats etc) that contain vitamin A (and carotene) is the best way to get an adequate daily supply of the vitamin. If you eat a balanced and complete diet daily, you will not have the need to take vitamin supplements as you ought to be warned that too much vitamin A may be toxic to the body!

Ensure your daily diet contains foods that contain excellent to good sources of vitamin A (carotenes). Palm oil is rich in beta carotenes which supports the production of vitamin A. Some other sources of vitamin A include fish oils, liver, (oily) fish, milk, milk products, butter, eggs, poultry, pumpkins/melons, carrots, red bell peppers, spinach, sweet potatoes, tomatoes, pawpaw, oranges, mangoes.

Bear in mind that vitamin A is fat soluble so its absorption is improved when consumed with some regulated amount of “good” fats as part of the same meal. For a day’s supply of vitamin A, try a hearty Banga soup prepared with a mixture of fresh vegetables, fish, and meat served with any side dish of your choice.

Interesting and fun Yam recipes
Some of the most famous yam dishes we enjoy today were created through discovery from experimenting. Our forefathers, or in this case mothers, tried different methods of processing yams ranging from roasting to frying, pounding, boiling, cooking with other vegetables, before they discovered dishes such as asaro, ikokore, ojojo, dundu, iyan etc. On each occasion, tasting and reactions from those who ate the dishes translated into either the rejection or acceptance of the dish. Our sense for adventure and experimenting to discover new methods of processing our food does not have to diminish. With ideas and inspirations coming from every corner of the world, there are a lot of yam dishes waiting to be discovered depending, of course, on the variety of yam.

Yams Explained Yams are classified as root vegetables and they represent the main source of dietary carbohydrate in Nigeria. They come in different varieties; their variations stemming from their starch, water and fibre contents. Some degree of variation is also dictated by the region in which the yam is cultivated. The different species of yams have a peculiar appearance by which they are identified! These variations also determine how best to process them.

Nutrition Yams are rich in nutrients that help to protect the body and are hence considered to be one of the healthiest foods for human consumption. They are a good source of vitamin C. A medium-size yam provides 1/3 of the vitamin C recommended daily for an average adult. Yams also supply dietary fibre excellent for digestion, potassium, magnesium, phosphorus, vitamin B6 (all important nutrients for maintaining good cardio vascular function), and of course slow release energy carbohydrates. They also contain small amounts of vegetable protein. Yams are low in sodium, virtually fat free and easy to digest.

Storing Yams Store yams in a cool, dry, dark place that is well ventilated. Under these conditions yams will keep well for several weeks. Warmer temperatures can encourage sprouting and shrivelling. Sprouting yams can still be used. Simply peel to remove sprouts completely before cooking. Some varieties of yams can be peeled, sliced and refrigerated/frozen but will only then be ideal for boiling afterwards. Freezing yams may cause them to darken and develop an odd bitter taste.

Recipe Ideas We already know about pounded yam, stewed, boiled or fried yams. There is much more you can do with yams. For instance you can make a variety of light meals and snacks that can be enjoyed for relaxation with friends and family. Are you staying home to watch some home movies, why not try some yam balls, stuffed yams or yam chunks roasted with mixed vegetables (courgettes, sweet peppers, carrots, mushrooms) and fresh thyme drizzled with olive oil. Try it today!

Loving Mum...everyday!
Love mum everyday not just on Mother’s day. She has contributed somehow to make you what you are today. Respect, her, revere her, honour her, be kind to her, treat her, at every opportunity that you get!

Preserve your Mum: Make mum live longer for you! Forget about those expensive anti-aging creams and food supplements. Four ways you can preserve your mum...

1. Do your bit to help her lead a stress free life. Be helpful, dependable, reliable, hard working, live a stable life. Make her worry less about you.
2. Treat her. Thank her for all she has done for you, appreciate her. Find opportunities to buy her gifts, take her out, do something special with her.
3. Ensure that she gets her steady supply of food with super nutrients which will help to maintain a good health. There is a wide range of Nigerian supper foods which include different exotic fruits and vegetables. Most people swear by the millet stalk bush tea for instance, to be bursting with antioxidants! Make time to cook her favourite meals.
4. Finally, in whatever you do, make her proud of you. Keep her happy and smiling. So you see my friends, loving mum cannot be a one day affair….Love Mum Everyday!