Recipe and health benefits of 3 types of vegetable soups.
1. Mixed dark green leaf vegetable soup.
- 100grams fish 🐟(sardine).
- 100 gram tomatoes paste.
- 100 grams onions 🧅 paste.
- 10 grams bell pepper 🌶️.
- 150 grams pumpkins leaves.
- 100 grams water leaves.
- 50 grams washed bitter leaves.
- 20 grams Olive oil.
- 10 grams crayfish 🦐.
- 5 grams fermented locust beans.
- 2.5 grams garlic and 2.5 grams ginger powder.
Procedure:
- clean thoroughly all working place, cooking utensils and ingredients.
- Pick all vegetables separately, On the source of heat and put the cooking pot on low heat.
- Pour in the oil and allow to fry for one minute, Add half of the onions and fry for one minute.
- Add the tomatoes 🍅, pepper 🌶️, ginger, garlic and locust beans ⚫ and allow to cook for three minutes.
- Add fish 🐟 and crayfish 🦐 and cover to cook for another three minutes.
- Add in the already clean bitter leaves.
- Add pumpkins leaves after two minutes.
- Add the water leaves and the remaining onions 🧅 and cover to cook for three minutes.
- Salt and other additives depends on individual intake see your dietician on healthy intake of additives.
Note: every body can take this recipe and can be recommend for certain diseases and disorders, these are:
- The soup is recommended for constipation due to the high fiber in it.
- The soup is recommended for diabetes, hypertension, heart failure, lever diseases ( liver cirrhosis).
- The green vegetable soup is recommended for managing and preventing muscular skeletal disorder ( MSD) such osteoporosis, osteomalacia, arthritis and gout, due to the high level of calcium and vitamin D.
- Rich in antiinflammatory and antioxidants agent which protects the body against infection.
- The soup is recommended for anemic patient due to the significant value of iron in it.
- The high level of vitamin K in the soup can help to prevent bleeding during childbirth or injury.
- Vitamin K plays a very vital role in stopping excess bleeding by preventing blood lost because of the vitamin high level of clotting properties.
- See your dietician on healthy menu plan for healthy diet.
Dietitian +2348137323444
2. Baobab soup (kuka soup). Commonly consume in the northern part of Nigeria. Ingredients:
- 15 grams dried baobab leaves, 5 grams Olive oil.
- 2.5 grams fermented locust beans, 2 grams ginger powder.
- 2 grams fresh garlic.
- 5 grams crayfish 🦐.
- 100 grams beef bones.
- 10 grams pumpkins leaves.
- 10 grams onions paste, 2.5 grams pepper 🌶️ (yaji pepper)
Procedure:
- Clean all working place, cooking utensils and ingredients.
- Put on the source of heat and put the cooking pot on it, pour in at least 500mls water (2 cups).
- Add in the already cooked bones and stock 1/2 cup of the stock and onions.
- Allow to boil for three minutes add the crayfish 🦐 the pepper 🌶️ and fermented locust beans (dawadawa).
- Allow to cook for two minutes, Add the oil and cover to cook for three minutes.
- Add the baobab leaves slowly and stir until the smooth texture is achieve.
- Add the pumpkins leaves and allow to cook for another three minutes.
Note: Salt and other additives depends on individual intake see your dietician on healthy intake of additives.
The soup can be serve along with other foods such as wheat moulds swallow, maize and sorghum moulds swallow, amala of any types,acha (Hungary rice)swallow, rice moulds (tuwon shinkafa).
Baobab soup is easy and very cheap to produce.
Note: every body can take this recipe and can be recommend for certain diseases and disorders, these are:
- The soup is very high in calcium and significant value of vitamin D therefore is recommended for managing and preventing muscular skeletal disorders at all stages of life especially at the geriatric stage of life.
- Iron value of the soup is of considerable value and can be recommended for anemic patient.
- the low stadium content in pumpkins leaves and the olive oil ( unsaturated fat) plays a very vital role in keeping the heart healthy.
- Therefore is recommended for any form of cardiovascular diseases.
- Baobab soup can use to boost appetite.
- Can be given alone or along with whole grains or cereals meals to a patient with constipation due to the high fiber in the soup.
- The fiber will control bowel movement and boast the functions of the gastrointestinal track (GIT).
- Its also good for peptic ulcer but the ginger, pepper and other spices must be restricted.
- Baobab is high in antiinflammatory and antioxidants agents so its required to boss the immune system and protect the body against infection.
3. Fresh moringa leaves soup:
- 250 grams Managing leaves.
- 100 grams tomatoes past.
- 100 grams onions paste.
- 50 grams bell pepper (tatasai).
- 5 grams grounded crayfish 🦐.
- 5 grams yaji pepper.
- 2.5 grams ginger powder.
- 2/5 grams garlic.
- 5 grams locust beans (dawadawa).
- 10 grams Olive oil.
- 100 grams chicken breast ( skinless).
Procedure:
- Clean all working places, cooking utensils and ingredients.
- Pick, sort and clean the Moringa leaves.
- Put on the source of heat, put the cooking pot on the source of heat and pour in the oil and allow to fry for 30 seconds.
- Add in half of the onions (50grams) fry for another 30 seconds.
- Add the pepper, tomatoes and yaji pepper and cook for three minutes. Add the locust beans, crayfish, and ginger and cover to cook for three minutes.
- Add the already half cooked chicken breast and garlic, allowed to cook for two minutes.
- Add the already clean and blanched Moringa leaves and the remaining onions then cover to cook for three minutes and then serve The soup can be eaten alone to gain extra fiber in the daily diet, can be serve along with other foods such as white rice, garnishing on jollof rice, moulds swallows such as rice moulds, sorghum, maize and acha moulds swallows.
- The soup can be serve along with boiled yam, potatoes, plantain and pounded yam, amala of all types.
- The soup can be eaten along with bread.
The Moringa leaves soup have a lot of health benefits.
- The fiber contents is high which is recommended for managing diabetes, constipation, weight loss, and hypertension.
- The fiber control bowel movement and boast the GIT.
- The protein value is good for for malnourished people who needs protein to replace loss tissues such as in burns, accident and severe injuries.
- High in unsaturated fat for maintaining good health by removing toxins and bad fats.
- The soup is recommended for those with liver diseases, kidney malfunction and stroke ( ischaemic or hemorrhagic and partial stroke) Managing leaves have proved by researchers to contains high level of calcium, iron,zinc,potassium and low in sodium so therefore a very heart friendly vegetable soup.
- The soup is also rich in antiinflammatory and antioxidants agents for the removal of toxins and prevents damages to vital organs.
Note: see your Dieticians for more enlightenment on the production of soups to manage diseases and conditions by formulating, fortifying and quantifying all the ingredients to meet up your nutrients requirements.