OKRO SOUP with EGUSI

Okro or okra is a very FATLOSS FRIENDLY vegetable. Okro is low in calories and a good source of dietary fiber. The slimy mucilage substance helps to move food along the gut and eases constipation.

1/2 cup (80g) = 25 calories, 2g CARBS

If you’re trying to lose weight or maintain a healthy weight, eating more low-energy-dense foods like okra can help.

Here’s how I made mine…

What you need:

One pound okro
1 pound meat (I use beef and smoked fish)
1/2 cup onions, chopped
1/4 cup ground Njanga (crayfish)
1 tablespoon minced ginger and garlic
Salt and seasoning cubes to taste
Hot pepper (optional)
3 cups of chopped Spinach
1/2 cup ground Egusi

What you do:
Season meat with garlic, ginger, salt, seasoning cubes. Add onions and enough water to cover meat in a pot and provide stock for the fish. Cook until tender (~30-40 minutes)

Wash the okra, remove the tops and tails. You can use a food processor to chop the the okra to a coarse consistency or you can finely chop the okra into coarse consistency with a knife. Alternatively, use a grater.

Add the ground crayfish and egusi into the pot of cooked meat and cook on low heat for an additional 10 minutes.
Add okro, cook for another 5 minutes. Add the spinach and stir for about a minute or 2 .

Serve warm with fufu.

If eating for fatloss, skip the fufu or limit to no more than 1/2 cup.

CABBAGE EGUSI

I make this dish quite frequently. At least once a week.

Growing up, cabbage was not popular in our home. My guess is it had something to do with the chronically insufficient “meat” in the dish. We all wanted fufu and eru or rice and stew all the time, but now I know better.

I consider Cabbage a SUPERFOOD. It is so affordable (cheap), so nutritive and super FATLOSS –FRIENDLY!!
Cabbage contains phytonutrients known as glucosinolates. These compounds are known to support insulin, metabolism, detoxification and much more. They also help prevent certain types of cancer like bladder, prostrate and colon cancers.

CABBAGE is super low in calories. One cup shredded is about 35 calories with <10g of carbohydrates and about 3 g of fiber.

One of my favorite ways to prepare cabbage is with egusi. I use a lot of EGUSI in my cooking because it is an easy way for me to add healthy fats to my meals and make it satiating especially when following a “smart carb” way of eating.

Egusi seeds look like watermelon seeds and are full of nutrients. It is made up of about 40 % protein, and about the same proportion of cholesterol-free oil. In terms of vitamins, it contains alpha-tocopherol, a component of vitamin E that helps in maintaining smooth young skin and good fertility.

Here is how I make mine: I use the “boil-in” method. It is healthier and faster.

What you need:
– 1 pound beef (grass-fed is always the best)
– ½ cup ground egusi
– ¼ cup ground crayfish
– 1 whole head finely shredded cabbage
– 1 whole onions, chopped
– ½ cup cut fresh cilantro (optional)
– 1-2 hot chili peppers (optional)
– 1 cup diced fresh tomatoes
– ½ cup chopped bell peppers
– 1 tablespoon minced ginger and garlic
– Salt and seasoning cubes to taste

What you do:
1. Season the beef with salt and pepper as desired and cook over medium heat until tender.
2. Prepare the ingredients. Dice onions, peppers, and tomatoes. Peel and crush garlic and ginger. Grind crayfish and egusi.
3. Add the onions, bell peppers, tomatoes, garlic, ginger, crayfish and egusi and simmer for about 10-15 minutes.
4. Meanwhile shred and wash cabbage. I nuke mine in the microwave to cook it when I am pressed for time. Otherwise, lightly steam it in about ¼ cup of water for about 5 mintues to preserve nutrients.
5. Dump the cabbage into the egusi/meat mixture.
6. Stir and adjust seasoning.

You can serve with plantains, garri, yams or accompaniment of choice.

If following the “smart carb” way of eating for FATLOSS, limit starch (plantains, garri, yams) to ½ cup.

Remember: You are SHAPED by what you eat. Eat REAL foods. Eat Foods that HEAL.

Make today a Healthy and Fit one!