My three healthy best food I love as a Nigerian are:

• Amala and Abula soup

• Asun (Spicy Smoked Goat Meat)

• Jollof Rice and Beans

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# 1. **Amala and Abula Soup**

Amala is simply a Nigerian food made out of yam and/or cassava flour. Yams are peeled, sliced, cleaned, dried and then blended into a flour, also called elubo

How to make Gbegiri

Firstly let's see the ingredients

• 2cups black eyed or Brown Beans
• 3Tablespoons Crayfish powder
• 1 Tablespoons locust beans (Iru)
• 1-2 Tablespoons ground dried pepper (Atagungun)
• 1 Knott cube
• Salt to Taste

Preparation

• soak and peel your beans: you can do this by hand or pulse in jug blender
• add thebpeeled beans into a pot , place on a hob on high heat. Then add water and cook it till very soft and mushy.

Do not add too much water and do not add salt

• use an Ijabe(Ewedu broom) to mush up the beans or a whisk or use blender to save time.

If you use (Ijabe) you will need to sieve to remove clumps and get a really smooth consistency.

The consistency should be semi-fluid.

• add the Palm oil, Iru, crayfish powder , Knorr cube, grounded pepper and salt to Taste then cook for 5-7minutes, stir occasionally to prevent burning.

Abula is done.

It goes with any swallow solid food like pounded yam cassava flower food e.t.c. but as a Yoruba man I prefer Amala.

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Health benefit

It is a source of vitamin c, it's high in antioxidants, improve skin conditions, strengthens the liver and produces healthier more lustrous hair.

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2. # Asun (Spicy Smoked Goat Meat )

Ingredients:

• 1kg cooked and grilled goat meat
• scotch bonnet (Atarodo) as much as you can tolerate
• green and bell peppers
• 2large onions
• 2knorr chicken cubes
• Salt to Taste.

Preparation

• Blend Coarsely or chop the Peppers you’ll be using, including an onion. Set aside.
• Chop the Grilled Goat meat into bitesize chunks.
• Set a Wok or Skillet on medium heat.
• Add the Vegetable oil. When it’s hot, add the coarsely chopped peppers and Onions and Saute.
• Add the seasoning and salt to taste. If you’re using bell peppers, Saute till till the pepper loses almost all it’s retained water. This should take 15 minutes roughly..
• Then add the Chopped Meats, stir and combine. Let this fry for 10 minutes…
• Then chop the second Onion and add to the Meats, stir and combine.
• Then add some more Chopped Green Peppers..
• Fry till the Onions caramelise a bit, this should take roughly 5-6 minutes.

Asun is done

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#Health Benefit
Is just for healthy diet

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3.Porridge rice and beans

Ingredients

• 2 cigar cups (500g) long grain parboiled rice
• 1 cigar cup (250g) brown/black-eyed beans
• 500 mls Tomato Stew
• Chicken or Fish
• Pepper and salt (to taste)
• 2 medium onions
• 2 stock cubes
• 1 teaspoon thyme

Before you cook Rice and Beans

Wash and soak the beans for about 5 hours. Discard the water and rinse the beans.
Put the beans in a pot, pour some water and set to boil.
Once the beans starts boiling, turn off the heat, throw away the water and wash again. These steps will help minimize the indigestion associated with beans for most people.
Prepare the tomato stew. Visit the Tomato Stew page for details on how to do that.
Parboil the rice using the method detailed in Parboiling Rice for Cooking Rice and Beans.
Meanwhile, cook the chicken till tender with the chopped onions, thyme and stock cubes. If you will rather use fish, boil the fish for 5 minutes using the same amount of seasoning. Fry or grill the chicken or the fish and set aside.

Cooking Directions

Cook the beans till tender and set aside.
Pour the chicken/fish stock into a pot big enough to accommodate the rice and beans, bearing in mind that the rice will rise some more.
Add the tomato stew, the parboiled rice and the cooked beans. Check that the water level is just less than the level of the rice and beans.
Add pepper and salt to taste.
Stir, cover the pot and cook at low to medium heat till the water is dry.
Serve with the fried chicken or fish and Fried Plantain.

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Health Benefit

One way to reduce the flatulence or indigestion associated with beans is to cook Porridge rice and Beans
Read more at http://www.allnigerianrecipes.com/
http://sisijemimah.com/

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