EFO AND POUNDO (GUEST POST)

When it comes to the Nigerian blogging community, it's always fun to collaborate and build connections. With this thought in mind, I decided to get in touch with a few Nigerian food bloggers, asking them to share a vegan version of a Nigerian dish they know and love. I wanted to create some sort of dialogue around veganism; to further emphasise the versatility of Nigerian cuisine in this area. To kick things off, here's a guest post by the lovely Abidemi Sanusi. She's a writer, photographer and self-confessed foodie. She interviewed me for her blog back in August 2014, and you can check that out here. Follow her on Facebook and Twitter for some awesome content on all things creative.

Photo credit/Image copyright: Abidemi Sanusi

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When Tomi a.k.a. The Vegan Nigerian, asked me to write a post on vegan Nigerian food I said, ‘Sure!’ In my past life, I’d been a vegetarian for three years and in the last week of those years, I tried veganism. In addition, my diet is dairy-free and wheat-free, so I’m used to doing without meat in my food. So, when I was asked to contribute to this blog, I thought it would be a breeze.

Then Tomi said the food had to be Nigerian and then my stress levels rocketed.

I’m Nigerian and I love Nigerian food, but it’s not really my forte. For all my dairy and wheat-freeness, my specialty is really in north African/Middle Eastern food, mostly because I love the food and culture, but also because their food agrees with my food ‘situation’.

I thought long and hard about what to cook and came up with nothing. Out of frustration, I sent Tomi a tweet ‘You’re getting efo and pounded yam’. ‘Great’, she replied, ‘my favourite.’

So that was that.

What is pounded yam? 
Yam is a tuber that is grown in tropical countries. It can be boiled, fried or used as a kind of flour, much like potato flour. Pounded yam comes from grounded yams. Some die-hards boil the yam (without the skin of course) and then pound the yam into submission to make the ‘pounded yam’ (see final picture below). However, I’m not a die-hard, so I make do with the dry, ground version.

Efo, also known as ‘vegetable soup’ 
Efo, in Yoruba language, is spinach. Different sub-groups of the Yoruba tribe have different ways of cooking this stuff. Personally, I like mine nice and simple, which is what you’re getting here.

Ingredients 
3-5 tablespoons of olive oil
A cup of dry pounded yam
1/2 Scotch Bonnet
1 onion
1 clove of garlic
200g baby spinach
1 tin canned tomato
Vegetable stock
Salt
Vegan margarine (voluntary)

Preparation 

Take the onion, garlic, scotch bonnet, canned tomato and blend.

Heat up a pan with some olive oil Let the oil get really hot. Empty the blended tomatoes into the pot.

Add a cube of vegetable stock (my preference is Knorr) Turn it really low and let it simmer for about 20 – 30 minutes When the tomato paste seems a bit dry, turn up the heat, so the tomato blend fries, so to speak. You’ll know it’s fried when the mixture looks dry and ‘holey’

Turn it back down to low, add the spinach, stir until it’s fully absorbed in the tomato paste, then turn off the heat.

In the meantime, take out the pounded yam.

Empty a cup of the pounded yam into a pot.

Add a cup of water to the pounded yam in stages, all the while stirring the mixture, so it doesn't get lumpy. You want a creamy consistency. Add half a cup of water to the mixture.
At this point, I add about a spoon of margarine to the mixture. But, this is optional.

Cover the dish and turn the dish to low, so it simmers. Keep a close eye on it. When it starts hardening, turn up the heat to medium low, take off the lid and start stirring. At some point, you’ll see and feel that the mixture is hardening. This is good, because it’s what you want.

Keep on stirring and pounding until the pounded yam is like kneaded flour and it comes away from the sides of the pot. The pounded yam is cooked when all of it comes away from the pot. Scoop a handful on a plate, add the efo and enjoy.

Like I said, I like mine simple. However, you can spice up your efo with some vegetables, like aubergines, carrots, courgettes or whatever takes your fancy. Now, if you’ll excuse me, I've got some Moroccan dish to cook.

BROWN RICE NOODLES AND VEGAN BOLOGNESE

This is me having a little fun with some of the vegan products I've been discovering lately. So if brown rice noodles sound all fancy and obscure, know that this can easily be substituted with regular spaghetti (brown, if possible, for all that extra fibre and good stuff). Equally, the vegan mince I've used in the bolognese sauce can be replaced with anything from cooked beans to peas to lentils for a similar hearty taste and texture. If you do happen to have access to vegan mince such as the one made by VBites or the type stocked at Holland and Barrett, then go ahead and give it a go!

This meal was borne out of a craving for something rich, comforting and packed full of flavour. Bolognese ticks all those boxes and then some. I have to say that I am constantly amazed at how easy it is to create vegan versions of old favourites and massive kudos to the food companies out there that make this possible.

I made a big batch of the bolognese sauce and stored the leftover in a plastic container. It should keep for about 3 days in the fridge.

Ingredients 
(serves 4)
- Brown rice noodles OR spaghetti
- 1 red bell pepper (chopped)
- 1 orange bell pepper (chopped)
- 3 large tomatoes (chopped)
- 2 small chillies or 1/2 scotch bonnet pepper (chopped)
- 1 small red onion (finely chopped)
- 1.5 cups tomato sauce (blended fresh tomatoes OR jar of passata)
- 2 tbsp olive oil
- 1 and 1/2  cups vegan mince (equivalent to 1 pack of VBites mince) OR cooked beans/lentils
- salt, to taste
- 1 tsp turmeric
- 1 tsp chili flakes
- 1 vegetable stock cube

Start by making the bolognese sauce. Heat the olive oil in a large pot and add all the chopped vegetables (peppers, tomatoes, chillies, onion), sauté for a couple of minutes.

Add the vegan mince and stir to combine with the vegetables.

Add the tomato sauce, stir and season the sauce with the salt, turmeric, chili flakes and vegetable stock cube. Simmer on low-medium heat for 8-10 minutes (watch out that the sauce doesn't stick to the bottom of the pot; stir occasionally). Make sure the sauce is piping hot before serving.


Cook the brown rice noodles (or spaghetti) as you would normally cook your pasta.

Serve hot with a side of fresh salad to get those extra greens in. Enjoy!

TRAIDCRAFT COOKIES REVIEW

Many biscuits on the market today contain palm oil and controversies abound as to the sustainability of its use. To give a brief snapshot, the rising demand for palm oil in countries such as Malaysia and Indonesia has contributed to the destruction of millions of acres of tropical rainforest in recent years, affecting the home of several endangered species. The great thing about this cookie range by Traidcraft is that the palm oil used (also referred to as FairPalm) is sustainable, fair trade and sourced from smallholder farmers in West Africa. The company works with the farmers in a way that ensures they are paid fairly for their produce, while also making sure that the environment is not destroyed. The fair trade premium paid on every order of FairPalm is used to fund local community projects such as the installation of simple water systems. In being introduced to this range, I feel like I have gained a lot of insight into the environmental and societal impact of palm oil production. If you would like to find out more about the great work that this company is doing and how they strive to make a difference in the lives of individuals in developing countries (through fair trade), then head over to their website!

I had the opportunity to try out two flavours in Traidcraft's cookie range which happen to be vegan: Double Chocolate Chunk and their bestselling Stem Ginger. Aside from the fact that they are ethically produced, these cookies score top points from me in terms of taste. My personal favourite is the double chocolate, which is rich, indulgent and moreish - everything you'd imagine a delicious chocolate cookie to taste like. It is seriously melt-in-the-mouth gorgeous. In my pre-vegan days, I liked Maryland cookies as an occasional treat and I'm tempted to say that these cookies taste just as good, if not better. The stem ginger cookies were delicious but I would have liked them to have an even more fiery ginger taste! As you probably know, palm oil is used in a lot of Nigerian savoury dishes and I have to say that I'd never really thought of using it in sweet treats such as cookies, mainly because I imagined the palm oil flavour would be too overwhelming. Thankfully, this is not the case with these cookies - the intended flavours shine through nicely and once you get started, it's very hard not to eat the whole pack in one sitting!

If you'd like to support this company and try out their delicious cookies, then head over to: www.traidcraftshop.co.uk

DAY 7/7 VEGAN CHALLENGE (GIVEAWAY)

We've finally reached the end of the 7 day vegan challenge! Congratulations to everyone who took part. Whether you followed it religiously or had an off day or two, I hope you took a little something away from it. I hope you enjoyed the recipes and tips and whatnot. I was encouraged by a lot of the feedback I received from family and friends - you guys are awesome.

To mark the end of the challenge, I'm giving away some top-notch vegan snack hampers to two lovely people whose enthusiasm and participation made putting this challenge together feel so worthwhile!

Congratulations to: @quirkyyoungmum and @anemistyle. I'll be getting in touch soon with more details :)

Have a wonderful weekend!

DAY 6/7 VEGAN CHALLENGE (DATE AND COCONUT JUMBO OAT BARS)

It's been great to hear how people are getting on with the challenge so far. Particular shout out to some of my instagram family - @anemistyle @quirkyyoungmum @growinginchrist @mfoluwa @queenmoremi - and everyone else taking part. 

Today's recipe is simple, nutritious, sugar-free and a delicious breakfast or 'on-the-go' snack option.

Ingredients

- 2.5 cups jumbo oats

- 20 dried dates (soaked then chopped) or medjool dates (chopped)

- 5 tbsp desiccated coconut

- 2 tbsp chia seeds (optional)

- 6 tbsp mixed dried fruit

- 1 tbsp hemp seeds or crushed nuts

- 750ml of water

Mix all the ingredients together in a large bowl and allow to soak and infuse for 10 minutes.

Spread the mixture evenly into a large, rectangular baking pan.

Bake for 4 mins, gas mark 5 until lightly browned on top. Take it out, leave to cool for an hour, cut the bars into smaller rectangles, flip them over in the pan and double bake in the oven for another 15 mins.

Once cooled, store in an airtight container, keep in a cool place, and consume within 2-3 days.

DAY 5/7 VEGAN CHALLENGE (DETOX)

One of the great things I discovered after going vegan is that, when done properly, eating fresh plant-based food allows the body to detoxify naturally. Eliminating toxic waste in the body is so vital to maintaining good health and reaching a point of feeling consistently energised. This is one thing I tell people all the time when they ask me what benefits I've experienced - I simply have more energy! There's this myth that surviving on plant food alone will leave you feeling weak and looking drawn, skinny and malnourished. Anyone who's met me will tell you that I am far from that description :) The key is not to under-eat; the key is to eat abundantly of the foods that are good for you.

The initial phase of detox is not always pleasant. I can still remember the first few days after I gave up meat and dairy... Oh boy, it was like my brain and body went into freak-out mode. But this initial phase didn't last long. I started to feel better, lighter, the detoxification process slowed to a steady, calm pace. The main reason why the initial phase is usually unpleasant is because the body is having to readjust and mend itself after months or years of abuse in the form of poor nutrition or the excess intake of toxic foods such as processed food, artificial ingredients, and excessive meat & dairy. The extent of this initial discomfort when you start eating clean foods depend on how toxic the system is and how much waste needs to be eliminated.

Some of these discomforts may include: bloating (especially when large quantities of fresh fruit and vegetables are consumed), headaches, body aches, diarrhoea in some instances, and nausea. Any bloating and gas experienced is also likely a sign that the fresh produce is coming into contact with the accumulation of food debris in the body which need to be flushed out. Don't forget that fruits and vegetables with a high water content digest the fastest, while meat can take up to 2-3 days to leave your system. Imagine all that fast-digesting fruit & veg crashing into that pile. (This is also the reason why it is best to consume fruits and salads before heavier meals).

This might all sound a bit frightening - aches and pains and bloating? What the...? But in actual fact, these are all good signs in the initial phase. It means that the body is doing its part and eliminating waste. The discomfort usually passes after a couple of days (as was the case for me personally), after which you are left feeling more in tune, with more mental clarity and more energy to move about your daily life without feeling sluggish or foggy-brained.

All that is required is that you trust the process of detoxification. Continue to eat the right foods and drink plenty of water. Rest well and engage in calming activities to take your mind off it.

Have you been experiencing any detox symptoms during this challenge? Don't be alarmed. It's all good. It'll pass. Your body is simply doing the smart and right thing by you ;)

*Note: when the challenge ends, it's important to continue to eat as cleanly as possible in order to avoid undoing all the work of detoxification!

Top 10 detox foods:
Apples
Avocados
Beetroot
Broccoli
Cabbage
Garlic
Ginger
Grapefruit
Leafy greens (such as kale and spinach)
Lemons

DAY 4/7 VEGAN CHALLENGE (CABBAGE ROLLS WITH A RED PEANUT SAUCE)

We're more than halfway through the vegan challenge!! I can't believe how fast this is going... Okay. So. Brace yourself for a truly flavour-packed recipe that's healthy, filling and the epitome of comfort food. Cabbage rolls exist in various forms but this is my take on it...I simply added things as I went along and hoped for the best. Good thing it turned out so delicous, even if I do say so myself ;) 

Have you experimented at all so far during the challenge? I'd like to hear all about it if you have!

Ingredients

(serves 2-3)

- 6 large cabbage leaves

- handful chopped peanuts

For the peanut sauce:

- 1 tin chopped tomatoes

- 1 red bell pepper

- 2 or 3 small chillies (chopped)

- 2 small red onions (cut into rings)

- 1 galic clove (finely chopped)

- 1 tbsp olive oil

- 1 tbsp peanut butter

- salt to taste

For the filling

- 1 small sweet potato (cooked, flesh only)

- 1 cup cooked beans

- 1/2 tsp curry powder

- 1 tsp dried thyme

Fill a large pot with lightly salted water and bring to a boil. Add the large cabbage leaves and blanch for about 8-10 minutes to soften the leaves a little. Take out and allow to cool. Then use a small knife to trim the thick part of the rind so that the leaf can fold easily.

Start to make the peanut sauce. Blend the chopped tomatoes with the red bell pepper and 2 chillies to form a slightly chunky sauce. Heat some olive oil in a large saucepan and sauté the chopped red onions and garlic for a minute or so, stirring constantly. Add the blended tomato/pepper sauce and some extra chopped chilli if you want the extra spice. Turn the heat to medium. Allow to boil for 5 minutes before stirring in a tablespoon of peanut butter. Season with a bit of salt, turn the heat down and allow to simmer for another 10-15 minutes.

To make the filling, mash all the filling ingredients together in a large bowl.

To assemble the cabbage roll, place about a tablespoon of the filling into the centre of the leaf, fold one side over and roll the cabbage into a parcel and tuck in the sides on each end to secure. Repeat the process with the rest of the leaves and filling. Arrange the cabbage rolls into a rectangular baking dish, seam side facing down.

Spoon the red peanut sauce evenly over the top. Bake in a pre-heated over, gas mark 6, for 15-20 minutes until piping hot.

Serve with some chopped peanuts sprinkled over the top!

DAY 3/7 VEGAN CHALLENGE (HABIT)

Why do we do the things we do? That's a million dollar question; a question that sounds so familiar that it's lost its impact and become rhetorical...unanswerable...unless we pause for a second and truly start to analyse the internal and external conditions that shape who we are.

Why do we eat the things we do? We're all born into specific cultural contexts and our eating habits are shaped right from birth. We eat what's given to us and perhaps only start to question it - if at all - as time goes by and we are able to make our own choices. As trivial as a topic such as 'eating habits' might sound, it's staggering when we fully realise just how much of an impact it has on our lives - from the way we feel, to the way we look, to the way the environment and global population is affected, to the way certain industries thrive or decline. As consumers, we hold more power than most food advertising companies give us credit for and every day we can make the choice to buy foods that will love us back and do more good than harm to our bodies.

All that said, here are the top 5 eating habits I think are worth cultivating:

1. Eat at least one vegan meal a day: this is for the non-veggies :) I'm under no illusion that every single person taking part in the 7 day vegan challenge will decide to drastically alter their diet at the end of it. But perhaps the challenge might inspire you to eat less animal products and incorporate a plant-based meal or two into your day. Whether this is using almond milk with your morning cereal or choosing the potato salad option at a lunch buffet or having a hearty bowl of rice and vegetables for dinner. Every little choice makes a difference.

2. Cook with less oil: I struggle with this one. Did you know that 1 tbsp of oil contains about 120 calories? This adds up over time, especially if used in the way we Nigerians love to use it in cooking ;) I've started making oil-free salad dressings and cutting oil out completely in some meals during the week. Healthy fats from foods such as avocado, nuts and seeds are great in moderation and actually vital for Omega 3 and 6 which the body needs. That 10 gallon bottle of vegetable oil that we get through in a week? Not so much!

3. Cook with less salt: I'm not saying cook up tasteless meals but it's important to find the right balance. If you've ever suffered from water retention - bloated and puffy face, stomach etc. - then chances are that your sodium intake is too high. Here's the little bit of science behind this phenomenon: the more sodium is ingested, the more the body holds on to its water stores in an attempt to counter the imbalance. Aside from water retention, high sodium intake can lead to high blood pressure and osteoporosis. So, yeah, excess salt ain't so great.

4. Drink more water: this is the perfect follow-on from the last point. If the body doesn't receive an adequate daily supply of fresh water, then it holds on to the little it's got and also causes water retention and bloating. The wonderful thing about the body is that the more water it has coming in, the more excess water it is able to flush out. It literally flushes out the system and allows trapped fluid to escape more easily. Whether we lead an active or sedentary lifestyle, our bodies thrive on water! When I realised I needed to drink more water, I bought myself a large water bottle in my favourite colour which I now carry everywhere with me. If you find drinking plain water an issue, then flavour it with fresh fruit such as lemon slices, orange slices and berries.

5. Eat more whole foods: which is another way of saying ditch the processed stuff. Prioritising our health and caring for our bodies will always mean choosing the whole, fresh apple over a box of apple tarts. I'm trying this new thing where over 90% of my groceries come from the fresh produce section. I'm striving to always have a fridge that could give the rainbow a run for its money. Stock up on the whole, fresh, authentic stuff and experiment with formulating mouthwatering dishes from them.

Day 3 of 7. Hope you're doing great and feeling motivated!

Suggested reading: Eating Animals by Jonathan Safran Foer