Yinka Shokunbi
Amala is a Nigerian cuisine made from yam flour and or cassava flour. Yam flour is yam that has been peeled, sliced, cleaned, dried and then blended into flour. Naturally, yam is white in colour but after it is sun-dried, it turns into brown and when it is grated, turns into powder or flour.
It is the colour of the sun-dried yam that gives the amala its thick brown colour.
Although amala is originally derived from West Africa and eaten mostly by the Yoruba people in Nigeria, today, it is no longer a delicacy among an ethnic group in the South West of Nigeria alone; it has actually made the menu list of most homes across the country. It has also become a delicacy of some sort at occasions and special events.
This special swallow or ball food can be served with a variety of b (soup), such as f, ilá, ewédú, or gbegiri (black-eyed beans soup).
Since amala is mainly a yam product, the health benefit of this staple makes it a choice many love to consume.
Yam is carbohydrate rich, staple tuber vegetable. Botanically, it belongs to the family Dioscoreaceae, in the genus, Dioscorea.
Yam is also an excellent source of B-complex group of vitamins, providing adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.
It also contains small amounts of vitamin-A, and beta-carotene levels. Carotenes convert to vitamin A in the body.
On the other hand, ewedu, botanical name, cochorus olitoriusa, is a favourite green leafy vegetable soup that goes well with amala and was scientifically proved in a research project titled: Antioxidant Properties of Selected African Vegetables, Fruits and Mushrooms: A Review by: R.U. Hamzah, A.A. Jigam, H.A. Makun and E.C. Egwim of the Department of Biochemistry, Federal University of Technology, Minna, Niger State, Nigeria, “to possess valuable antioxidants of great nutritional and therapeutic values.”
The researchers noted: “Antioxidants are substances which when present at low concentration compared to those of an oxidizable substrate significantly delay or prevent the oxidation of that substrate which are capable of preventing or attenuating damages such as lipid peroxidation, oxidative damage to membranes, glycation of proteins and inactivation of enzymes caused by free radicals.
Ewedu significantly contains the antioxidant trio of Vitamins A, C and E, which fend off free radicals thereby protecting the body from degenerative diseases.
According to other research findings, Vitamin A aids repairing of the body’s cells and improves eyesight, Vitamin C improves circulation and helps lower the risk of eye disorders, Vitamin E slows down the aches and pains associated with aging and increases stamina while Calcium contributes to strong teeth and bones.
Nutritional benefit of ewedu
Half a cup of prepared ewedu is said to give the following nutrients: 20 calories, 0.3g of fat, 3.1g of carbohydrate, 0.4g of fiber, 1.3g of protein, 87 mg of calcium, 22 mg of phosphorous, 1,334 IU of beta-carotene, 1 mg of iron, 0.02 mg of thiamin, 0.04 mg of riboflavin, 0.3 mg of niacin, 10 mg of Vitamin C, 48.9 IU of Vitamin E.
Ewedu is also regarded as a great option for those trying to lose weight.
Ingredients for ewedu soup
•3 cups of fresh ewedu leaves (de-veined and finely chopped)
•Water
•1 teaspoon locust beans (optional)
•1 cube magi
•Salt to taste
Cooking Method:
•Place a medium size pot on high heat, add small quantity of water and bring to a rolling boil.
•Reduce the heat to medium; add in the freshly chopped or blended ewedu leaves. Simmer for between 5 to 10 minutes or until the leaves are very tender
•Add the locust beans, magi and salt. Stir. Taste and adjust for seasoning.
•Simmer for a few more minutes.
The ewedu is ready to be served with amala
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