7 Classic Nigerian Drinks You Need To Try

Looking to try your hands at some classic Nigerian drinks? Look no further. Many on the list below are traditional and homemade, featuring fresh ingredients that are packed with health-boosting nutrients. In this modern era, many of the more traditional drinks have been commercialised and can now be bought in bottles from supermarkets and specialist websites. As with many things though, nothing beats the one you make by hand.

All can be served cold as a refreshing summer beverage. The 'milks' can be warmed up for a cosy winter/autumn drink. The Ginger Drink and Zobo can even be served hot as tea. 

Why wait until you visit Nigeria to try these drinks? Full recipes can be found in my cookbook Vegan Nigerian Kitchen.

1. Chapman Cocktail

This bright orange drink is said to have originated from the exclusive Ikoyi Club in Lagos. A combination of popular soft drinks, blackcurrant and copious amounts of freshly sliced fruits make Chapman a refreshing, flavourful and perfect drink for a hot, sunny day. 

2. Fura Da Nono (Millet Milk)

This unique beverage hails from the northern part of Nigeria. There are two main elements to this drink - the fura balls and the milk. The fura balls are made from spiced millet flour. To keep this vegan, you will need any plant-based milk alternative such as soya milk or oat milk. The drink is made by dissolving one of the balls in a cup or bowl of chilled milk. 

3. Ginger Drink

This fresh, immune-boosting drink is common amongst the Hausa people of northern Nigeria. It is sometimes called Hausa beer and is served at special occasions such as weddings and birthday parties. Can you guess the other key ingredient that gives this drink its bright yellow colour?

4. Kunun Aya (Tigernut Milk)

A creamy drink with a sweet, spicy, slightly nutty taste. It is consumed mainly in northern Nigeria, a popular drink amongst the Hausa and Fulani. There are strong similarities between this drink and the Spanish drink Horchata de Chufa. If you are unable to buy tiger nuts locally, you can easily find it online. When working with dried tiger nuts, it is a good idea to soak them for 8 hours or overnight to rehydrate before making this drink. Because tiger nuts are naturally sweet, you may choose to leave out the dates. 

5. Palm Wine

This traditional beverage, which is most popular in the southern parts of Nigeria, is produced from the sap of the palm tree (most commonly date palm or coconut palm tree) which is extracted by a palm wine tapper. The white sap is taken from the cut flower of the tree and is thick, sweet and non-alcoholic before it undergoes fermentation. The fermentation process can take anywhere from a few hours to a few days, yielding a highly aromatic wine that is mildly intoxicating. 

6. Tsamiya (Tamarind Juice)

Another delicious drink from the northern part of Nigeria, this beverage is easy to make and requires fresh, seasonal ingredients. It has a slightly sweet and sour taste, which can be enhanced with other flavours such as ginger, vanilla, cinnamon or nutmeg.

7. Zobo (Hibiscus Punch)

A popular drink from the northern part of Nigeria but beloved across the whole country. This drink, which is sometimes called Zoborodo, is a spicy and aromatic fruit punch that’s loaded with tons of health benefits. Hibiscus leaves have wonderful floral notes, and the signature deep red colour of the drink is mighty appealing.

Which drink are you curious to try first? Find all the recipes for these and more in my cookbook Vegan Nigerian Kitchen.

Vegan Kiwi Upside-Down Cake

In an attempt to use up some abandoned kiwi in my kitchen and bake a sweet treat for the weekend, I made this incredible kiwi cake. It looks a bit trippy, I won't lie, with the kiwi rounds resembling alien eyes or some other extraterrestrial entity. But the cake was delicious - perfectly sweet, with a fresh tang from the kiwi, and and oh so fluffy crumb texture.

This vegan version uses soya milk and sunflower oil instead of butter and eggs. The vanilla gives it a wonderful aroma and flavour. Here I've used self-raising flour, which, for my American friends, is equivalent to all purpose flour mixed with baking powder. 

If you end up making this, share a picture on Instagram and tag me @vegannigerian - I'd love to see!

Ingredients

2 cups self-raising flour

Pinch of salt

1 cup caster sugar

1 cup plant-based milk (such as soya milk)

1/2 cup sunflower oil

1 tsp vanilla essence

3-4 kiwis (peeled and sliced into thin rounds)

Method

1. Preheat the oven to 180 degrees Celsius.

2. Combine the flour, salt, sugar, plant-based milk, sunflower oil and vanilla essence in a large mixing bowl. Gently mix with a wooden spoon or spatula until you have a smooth cake batter. Do not stir/whisk for too long or you may end up with a dense or gummy cake texture.

3. Lightly grease a 20 cm round cake tin with a little oil and line the bottom with a circle of baking paper. Arrange the sliced kiwi across the bottom of the pan and pour the cake batter over the top. Use a spatula to smooth the top.

4. Bake in the oven for 30-35 minutes or until a skewer stuck in the middle of the cake comes out clean. Leave the cake to cool in the pan before taking it out and serving. 

5 West African Fruits You Need To Try

Nigeria (and the whole of West Africa) is blessed with an abundance of unique and highly nutritious fruits. If you want to expand your culinary repertoire and try something new, this list is a great starting point. To continue boosting your knowledge of Nigerian ingredients, grab a copy of my cookbook Vegan Nigerian Kitchen.

1. Agbalumo (Yoruba) | Udara (Igbo) | African Star Apple | African Cherry 

This popular Nigerian fruit has a bright orange exterior and a fibrous, gummy interior that can be either milky orange or deep red-orange. They contain hard, dark seeds that are surrounded by a pulp which many like to suck off and chew. In fact, chew the flesh and skin long enough and you get a sort of chewing gum from it. In terms of taste, it can be sweet, sour or both. They are packed with antioxidants which neutralise free radicals, and contain a high amount of vitamin C. They are usually in season between November and March, and can be found piled high at local markets and fruit stalls.

2. Baobab

Cultivated and used mainly in the northern parts of Nigeria, the fruit, seeds and leaves of the baobab tree are known for their highly nutritional qualities. The fruit contains one of the highest amounts of antioxidants than any other fruit and are packed with vitamin C, calcium, potassium and magnesium. Dried and ground baobab can be sprinkled into smoothies, porridges and other foods to provide a nutritional kick. 

3. Guava

A sweet, fragrant fruit that is light yellow or pale pink when ripe and which contains several edible seeds. It is often eaten as a snack as it is, or can be added to fruit salads. They are a great source of vitamins A and C, potassium and folate. 

4. Rose Apple | Nigerian Apple

This fruit is not like the common apple you may be familiar with. They are closer to guava in terms of texture. They have a reddish pink exterior and a pale cream flesh. They are often eaten as they are, and the seeds are to be discarded. They contain B vitamins, vitamin C, iron, potassium and calcium.

5. Ube | African Plum | Elemi (Yoruba) | Eben (Efik)

Not to be mistaken for purple yam (which also goes by this name), this oblong fruit has a dark purple exterior and pale green interior, with a large seed in the centre. It is indigenous to Nigeria and many other West African countries. It is often eaten as a snack alongside roasted corn. The fruit is either boiled, blanched or roasted, producing a buttery soft flesh when cooked, and this is why it is sometimes referred to as butter pear.

Plantain Fufu

 

It's pretty obvious how much I love plantain at this point (see my whole cookbook dedicated to plantain!)

So the fact that plantain fufu is a thing just warms my heart. A couple of years ago I hosted an online cooking workshop and taught the group how to make plantain fufu with efo riro. Everyone agreed that it was a delicious pairing. 

This West African dish (often classed as a 'swallow') is made from green plantains and is considered a lighter alternative to traditional cassava fufu. The high starch content of the unripe plantain means that the fufu has a mild flavour, with a subtle hint of sweetness that pairs well with savoury stews. The starchiness also helps the fufu to thicken effectively, whereas ripe plantain will leave you with a mushy, paste-like consistency. 

The beauty of plantain fufu is that it takes hardly any time at all to make. The two step process includes the blending of the plantain and water, then the stirring of the mixture over low-medium heat. Within 5-6 minutes, your plantain fufu is ready to be served. 

Ingredients

(Serves 4)

- 2 green/unripe plantains

- 2 cups warm water

Method

1. Peel and chop the plantain into small bite-size pieces. Place in a blender with the water and blend until smooth.

2. Transfer the mixture to a saucepan over low-medium heat and stir continuously until the fufu thickens and turns into a sticky, stretchy dough. It is important to stir continuously in order to prevent lumps from forming. The fufu will take on a translucent hue.

3. Shape into mounds and serve alongside a soup or stew of your choice such as efo riro or egusi. 

Fonio (Acha) - Ancient African Grain with Tons of Nutrients

Native to West Africa and considered the oldest cereal in Africa, fonio is a little-known gluten-free grain (technically a seed, though it is often classed and used as a grain) that resembles quinoa and couscous. It is sometimes referred to as ‘Hungry Rice’ and has a mild nutty taste. The cereal is so tiny that it only takes 3 minutes to cook. 

It is cultivated in the central region of Nigeria, particularly in Plateau and Bauchi states. There are two main species - black fonio and white fonio. 

Fonio is protein-rich, high in fibre, a great source of iron, zinc, phosphorous and calcium. It also contains a range of essential amino acids and will provide you with vitamins b1 and b3. It has a low glycemic index, making it an excellent alternative to white rice. 

It can be cooked plain like rice, ground into a flour for baking and to make swallow, or added to stir fries and salads. In Plateau state and other parts of northern Nigeria, it is the main ingredient in the preparation of the traditional delicacy, Gwate Acha (fonio porridge). 

Gwate Acha

Gwate Acha: this savoury porridge is a mix of fonio and highly nutritious vegetables. It also goes by other names such as Pete Acha, Gote, Gwete and Tere. You can find the full recipe in my cookbook Vegan Nigerian Kitchen.

Wondering where to buy fonio? You can find it online or in health stores such as Planet Organic.

Vegan Vanilla Custard Tart

Hands up if you're a fan of custard tarts!

This vegan version is sure to put a smile on your face. The filling is silky, creamy and indulgent. The pastry is delicate and golden. For the best results, leave the tart to chill in the fridge overnight as this will allow the filling to firm up nicely and hold its shape when sliced.

Note: for a soy-free alternative, you can replace the silken tofu with coconut cream.

Ingredients

(Serves 8-10)

For the crust

- 1 and 1/2 cups plain flour

- 1/3 cup vegan margarine

- 4 tbsp granulated or caster sugar

- 1-2 tbsp cold water

For the custard filling

- 1 cup (approx. 300g) silken tofu

- 1 cup dairy-free milk (such as soya, oat or rice milk)

- 4 heap tbsp corn flour

- 2 tbsp vegan margarine

- 4 tbsp caster sugar

- 1 tbsp vanilla extract

- 1/4 tsp turmeric

- 1/4 tsp kala namak (black salt)

To garnish

- ground nutmeg

Method

Preheat the oven to 180 degrees Celsius.

To make the pastry crust, use your hand to mix the flour, margarine and sugar together until it forms a soft dough. If it is too crumbly, add a little bit of water (half a tablespoon at a time) until it comes together.

On a clean, floured surface, roll the dough out into a thin circle (about 1/4 inch). Transfer to a 9 inch tart tin and gently push the pastry down into the corners and sides to form a crust. Use a fork to prick the base of the pastry multiple times, to allow air to escape while baking. Place in the pre-heated oven and bake for 15-20 minutes until lightly golden. Set the crust aside and leave to cool in the tin for at least 30 minutes.

To prepare the custard filling, place the silken tofu, dairy-free milk, corn flour, margarine and sugar in a blender and blend until smooth. Transfer to a non-stick saucepan and add the vanilla extract, turmeric and black salt. Place the saucepan over medium-low heat and stir continuously (to prevent lumps from forming) for 10-15 minutes until the custard thickens and coats the back of a spoon.  Take off the heat and leave to cool for 10 minutes. Pour the custard into the crust and chill in the fridge for 4-5 hours. The custard should set further during this time.

Dust the chilled custard tart with a generous amount of ground nutmeg. Enjoy!

Store in the fridge for up to 3 days.

Malt Jollof Rice

Let’s get experimental! Malt drinks are popular across Nigeria, often paired with savoury meals  such as Jollof rice, moin moin and more. Attend any Nigerian party or large gathering and malt is highly likely to be served there. 

Here we have the classic Jollof but with more intensity and richness thanks to a concentrated broth of malt and blended pepper. Words cannot describe how delicious it is, so I hope you try it for yourself and see! 

Ingredients 

1/2 red onion, sliced into rounds 

4 tbsp oil 

1 red bell pepper 

2 medium tomatoes 

1 scotch bonnet 

1/2 cup water 

1 cup malt drink 

4 tightly packed cups parboiled (pre-cooked) rice 

1 tbsp dried thyme 

1 tbsp curry powder 

Salt to taste 

Method 

1. Slice the red onions into thin rings and set aside. 

2. Blend pepper, tomatoes and scotch bonnet with half a cup water until smooth. 

3. Heat the oil in a pot, add the blended mixture and malt drink. Add the thyme, curry and salt. Cook over high heat, partially covered, for 10 minutes until the sauce thickens slightly. 

4. Add the rice, mix well and lay the sliced red onions on top. Cover and simmer over low heat for 25 minutes. Mix well towards the end of the cooking time to combine all the ingredients. 

5. Serve hot with sides of your choice such as plantain, salad and mushrooms (see next post for my malt battered mushroom recipe!)

Where to Buy West African Ingredients Online - UK Edition

 One of the frequently asked questions I get is where to find specific Nigerian ingredients. Resisiting the urge to  simply say ‘Google is your friend’,  here are a few companies that deliver Nigerian groceries across mainland UK. The companies featured here are ones that I have personally used and so feel confident recommending. I hope you find it helpful. I will continue to add to this list as I discover and try other services. My plan is also to share similar posts like this for different countries around the world. Stay tuned! 

1. John and Biola:  they offer affordably priced African groceries and are constantly adding new products to the range. UK mainliand delivery is free! 

2. Ades: London based retail company and cash and carry with a huge quantity of fresh and packaged/dried ingredients. They deliver all over the UK  and were one of my go-to's when buying ingredients for my cookbook  recipe testing. 

3. Olumo Foods: family-owned online business specialising in high quality African groceries. You’ll find spices, veggies, fruits and everything in between. 

4. Afrobuy: A family run online grocery business. Their website is clean, well organised and easy to navigate. They have an extensive range of grains, flours and cereals, as well as fresh produce and condiments. 

5. Wosiwosi: they h ave a top-notch range of indigenous leafy greens and vegetables. You can also expect next day UK wide delivery.

Sticky Malt Pudding | Delicious Vegan Dessert Recipe

With Christmas just around the corner, what are your dessert plans? If you’re cooking for a crowd or simply want to try something unique, these time-efficient sticky malt puddings are a winner. Warm notes of cinnamon and nutmeg, balanced with the deep flavour of malt. What could be more enticing? Serve them warm or piping hot with some vegan ice cream, cream or custard and you have a winner.

Let me know if you give this a try and share your results with me over on Instagram!

Ingredients 

1 and 3/4 cups self raising flour

1/2 tsp cinnamon 

1/2 tsp nutmeg 

1 tsp baking soda

Pinch of salt

1 cup brown sugar

2 heap tbsp margarine

3/4 cup apple sauce

1 cup Ultimalt 

Method

Combine flour, cinnamon, nutmeg, baking soda, salt, brown sugar and margarine. Mix until it resembles bread crumbs.

Blend the apple sauce and Ultimalt in a food blender to form a smooth mixture. Pour into the dry ingredients and mix gently to form a cake batter.

Pour the batter into lightly greased/lined muffin or pudding trays. 

Bake in the oven (middle shelf) at 180C for 25 minutes. 

Serve hot/warm with vegan cream or ice cream, a drizzle of syrup and a light dusting of cinnamon. 

Vegan Ice Cream Cake with Sprinkles

Nothing says birthday like a cake loaded with sprinkles. Add in some ice cream and it's merriment galore. For my sister's birthday this year, I tried my hands at a vegan ice cream cake and judging by the feedback on Instagram, it seems a lot of you are interested in trying it out too! Last year, it was a fiery Ginger Nut Biscuit Cake; this year we're cooling things down with fluffy vanilla sprinkle sponges with a vanilla/honeycomb ice cream filling, whipped cream topping and all the sprinkles you could care for. So delightful.

Before we get into the recipe, a quick reminder that my cookbook Vegan Nigerian Kitchen is out now! If you love my recipes and want to support the work I do, definitely grab yourself a copy. You will LOVE the variety of delicious, vibrant recipes in there. Available in paperback and ebook. Thank you, thank you!

Now back to the cake...

Let's examine each element and get into some tips and recommendations.

1. Sponge Cakes: this is a hefty cake with two thick layers of sponge cake. If you're after something a little more dainty, or if you have less people to feed, you can halve the cake ingredient quantities to make two thinner sponges. 

Unlike most traditional sponge cakes, remember that you never want to over mix a vegan cake batter. Doing so will cause the gluten in the flour to overdevelop, causing a dense and rubbery texture. What we want is a light and fluffy sponge, so go easy when mixing the cake batter. Fold gently until all the ingredients are just about well incorporated. 

I used two 20cm sandwich cake tins for this recipe. I also made sure to line the bottom of the tins with some baking paper to prevent any sticking.

2. Sprinkles: the sponges are loaded with sprinkles and they're used as a topping too. Interestingly, not all sprinkles are vegan (some contain beeswax) so it's important to be aware. I'm able to find vegan-friendly sprinkles at shops such as Wholefoods and Planet Organic. You can also find them online, for example this, this or this. 

3. Ice Cream: any thick, creamy vegan ice cream will do the trick. If you have the time and energy, you can certainly make your own from scratch (check out this recipe for the simple method). But store-bought is perfectly fine. I recommend Jude's for their funky flavours (like the honeycomb flavour I used). Or you can never go wrong with Swedish Glace vanilla ice cream. 

One trick to making a neat ice cream cake is to leave the ice cream out for 30 minutes to soften, then line the same cake tin you used for the sponges with a layer of cling film. Scoop the ice cream into the tin, spread it out and smoothen the top, then pop back into the freezer to solidify. This way, you have a perfectly formed round slab of ice cream to place in between the cake slices. No mess, no dripping.

4. Vegan Whipped Cream: there are a couple of brands that now offer squirty vegan whipped cream. I used Food Heaven, so can confidently recommend. Alternatively, if you want to make your own coconut-based whipped cream from scratch, follow the process outlined in this banoffee pie recipe. 

If you like this cake recipe, you'll also like:

- Vegan Blueberry and Strawberry Cake

- Vegan Rainbow Tie-Dye Cake

- Vegan Orange Cake with Orange Buttercream

Ingredients
(Serves 16)

- 4 cups self-raising flour
- 1 tsp baking powder
- pinch of salt
- 2 cups caster sugar
- 2/3 cup sunflower oil
- 2 cups vegan milk (I used oat milk)
- 2 tsp vanilla extract
- 1 cup cake sprinkles (or as much as you care for)
- 1 tub (approx. 750ml) vegan ice cream (any flavour of your choice; softened at room temperature)
- vegan whipped cream
- sliced fresh fruit of your choice (I used strawberries and blueberries)

Method

1. Preheat the oven to 180 degrees C.

2. To make the sponge cakes, add the flour, baking powder, salt and sugar to a large mixing bowl. Make a well in the centre and pour in the oil, vegan milk and vanilla extract. Use a wooden spoon or spatula to fold the mixture until you have a smooth cake batter with very little to no lumps. Add as much cake sprinkles as you care for and gently fold the batter again until everything is well incorporated.

3. Divide the cake batter evenly between two 20cm cake tins that have been lightly oiled and have a layer of baking paper on the bottom. Place the cakes in the oven (top shelf) and bake for 30-35 minutes until lightly golden and a skewer/toothpick stuck in the centre comes out clean. Leave to cool completely before taking the cakes out of the tins. Keep the cakes refrigerated while you work on the ice cream layer.

4. Line a 20cm cake tin with a layer of cling film. It doesn't have to be super neat, but make sure the cling film goes all the way up around the sides. Scoop softened ice cream into the tin and use a spoon/spatula to spread it out and smoothen the top. Place in the freezer for at least two hours until the ice cream is solid. 

5. To assemble to cake, place one layer of sponge cake upside down on a tray, large plate or cake stand, so that the smooth bottom layer is facing up. Unmould the solid ice cream from the tin/cling film and gently place it on top of the cake. Place the second layer of cake directly on top of the ice cream. 

6. If you are serving immediately, decorate with as much vegan whipped cream on top as you care for, along with fresh sliced fruit and more sprinkles. If you are not serving immediately, cover the cake (with cling film or foil) and place in the freezer until you are ready to serve and decorate. The cake is best eaten in one go, but it does freeze really well and will just need 20-30 minutes to defrost before serving each time.

I hope you give this cake a try. Let me know if you do! And if you have any questions at all, feel free to send them my way in the comment section below or on Instagram. 

Disclaimer: some of the links above are Amazon affiliate links and I receive a small commission with each sale at no extra cost to you. Thank you for the support.

[Cookbook Launch] Vegan Nigerian Kitchen: 100 Classic Recipes with a Plant-Based Twist

LAUNCH DAY! 🎉

Today is the official launch of my new cookbook Vegan Nigerian Kitchen. This project is one that I am immensely proud to share and I’m certain you’ll see why when you get your hands on a copy.

Thanks again to the incredible individuals who so selflessly supported and encouraged this endeavour. This cookbook was an opportunity to dig deeper into my food culture, play around with familiar and unfamiliar ingredients, and discover the wealth of plant-friendly dishes that Nigeria has to offer. I hope you feel immense delight as you make these discoveries yourself 😍

A bit more about the cookbook: it features 100 mouthwatering recipes from different regions across Nigeria; tons of full-page photographs; a comprehensive glossary of ingredients and equipment; a handy sample meal plan; a quick guide to going vegan, and a thoughtful essay on veganism by my dad, who is the most skilled writer I know! 😄

To set some expectations, this cookbook is very much for food enthusiasts. It’s for anyone who values open-mindedness, learning new things and exploring food culture. It’s for Nigerians who want to approach our meals in new ways. It’s for everyone else who wants an insight into the way we eat and accessible recipes (without animal products) that you can try at home. 

Spread the word, gift a copy to a friend, request it as a Christmas pressie, or treat yourself to a new cookbook. Thank you for your support 🥰

LINKS

Ebook: bit.ly/VNKebook

Paperback: bit.ly/VNKcookbook

Cookbook Release Date and Cover Reveal - Vegan Nigerian Kitchen

Proof copy!

Excited to share that I will be releasing my second cookbook ‘Vegan Nigerian Kitchen’ on Monday 22nd November!

The comprehensive cookbook will include 100 classic Nigerian recipes with a vegan twist, spanning soups, stews, sweet & savoury snacks, porridges, rice dishes, drinks and lots more. I can't wait for you to get your hands on this epic labour of love that's bursting with full page photographs, a glossary of ingredients and equipment, useful cooking techniques and mouthwatering dishes. Whether you are familiar with Nigerian cuisine or not, you are sure to make a ton of delicious discoveries.

The cookbook will be available in both paperback and ebook formats, so you can choose what works for you.

A few weeks ago, I asked my Instagram audience to vote on the front cover (via story polls) and this was the popular choice by a long shot. Thanks for the input! 

If you want to be updated once the cookbook drops, you can check back on the 22nd or join my mailing list HERE to get the purchase links sent directly to your inbox. 💚

Vegan Nkwobi or Isi Ewu

 

Nkwobi and Isi Ewu are traditional igbo delicacies. While the latter is made using cow leg, the former is made with goat head. The base preparation, spices and garnishes are similar for both dishes. In this vegan alternative, my protein of choice is soybean and wheat-based meat alternative VChunks made by Nigerian-owned company Veggie Victory. Be sure to check them out if you are based in Nigeria or the UK. 

I was blown away by the taste and texture of this meat alternative. As you will see in the video above, it's easy to prepare and extremely versatile. Perfect for adding to all types of soups, stews and as a replacement for meat in any dish. 

The full recipe for this will be in my upcoming cookbook (release date tba). To get notified when it's out, you can sign up for updates here.

Health Benefits of 5 Nigerian Leafy Green Vegetables

UTAZI LEAF

1. It balances circulation: normalises blood pressure by strengthening the heart and lowering high blood cholesterol and triglyceride level.

2. It prevents arteriosclerosis, platelets aggregation and blood clot formation within the blood-carrying vessels.

3. It is antimicrobial (antibacterial, anti-fungal, anti-parasitic, and antiviral), antipyretic, antioxidant, and anti-inflammatory.

4. Utazi leaves stimulate the flow of bile and appetite for food, it also enhances the stimulation and activities of the pancreas, regulates blood sugar, and promotes the detoxification activities of the liver.

5. It neutralises the intoxicating properties of alcohol and its harmful effect on the liver.

6. The leaves and the stem are used in the home treatment of digestive problems such as loss of appetite, dyspepsia, colic and stomach ache, constipation, dysentery, and intestinal worms.

7. It helps in the relief of cough, wheezing and asthmatic attacks.

8. It helps in the management of diabetes.

9. It cleanses the womb and prevents abdominal pain after childbirth

10. The antioxidants present in utazi leaf help to effectively eliminate free radicals in the body. Free radicals could damage cells and turn them into cancerous cells; utazi leaves prevent cancer by getting rid of cancerous cells.

OKAZI LEAF

Botanical name: gnetum africanum 

English name: wild spinach

1. The high dietary fibre content in okazi leaf helps in weight loss and increase metabolism. It also improves digestion, acts as a laxative and prevents constipation.

2. It helps the heart by supplying it with good cholesterol which in turn replaces the bad cholesterol. Okazi leaf also manages blood sugar and blood pressure.

3. Pregnancy: it prevents nausea (morning sickness usually experienced by pregnant women). When eaten, it can also reduce pains during childbirth.

4. It can be eaten raw to prevent menstrual cramps.

5. Promotes reproductive health.

6. Strengthens bones and teeth: okazi leaves are rich in calcium, which helps in the development of strong healthy bones. It also prevents and fight osteoporosis and rheumatism.

7. Antifungal properties: okazi leaf is traditionally known to be used in the treatment of measles in children, it is also used in the treatment of boils and warts.

8. Okazi leaf has an appreciable amount of iodine, which is necessary for the proper functioning of the thyroid gland and this iodine helps to prevent tooth decay.

9. Prevention of scurvy: The presence of vitamin C in Okazi leaf helps to prevent scurvy. In addition, it helps to detoxify the blood.

UZIZA LEAF 

Botanical name: p.guineense

English name: guinea pepper

1. Fertility improvement: with the combination of lemon and uziza leaves blended, it is a good step of improving fertility within men and women. 

2. Relieves coughs: this can be achieved by pouring some dried or grounded uziza leaves into a cup, adding boiled water, resting it for about 10 mins, and drinking it while still warm. This will help clear your throat and the respiratory tract.

3. It relieves pain: uziza contains alkaloids, which are known to act as pain killers for ailments such as headaches, toothaches, painful joints and menstrual pain.

4. Prevention of cancer: the presence of antioxidants in uziza leaves helps in the prevention of cancer. 

5. Prevents constipation: uziza leaves contain a high amount of fibre, which aid digestion. This fibre helps to actively improve bowel movement which greatly helps to avoid constipation.

6. Promotes uterine contraction after childbirth: uziza leaves are added to soups and given to women after childbirth, it has been proven to reduce or shrink the uterus, cleanse the uterus and promote milk supply.

7. Treatment of infection: fresh leaves or dried fruits of uziza leaves can be suspended in alcohol and used as an infusion to treat bacterial, fungal and parasitic infections. The leaves and seed extract of uziza show antimicrobial and anti-fungal activity against several human pathogens.

AKWUKWO ANARA 

Botanical name: p.guineense

English name: garden egg leaves

1. It helps to lower eye pressure in people with glaucoma without side effects (even with high consumption).

2. It is high in potassium, a necessary salt that helps in maintaining the function of the heart and regulate blood pressure.

3. Akwukwo anara can serve as a natural blood tonic in anaemic patients.

4. The leaves provide women with micronutrients which helps in improving blood level.

5. Akwukwo anara provides the body with both fat-soluble vitamins and water-soluble vitamins which are rich in thiamine (Vit B6) required for normal growth and proper functioning of the heart and nervous system.

6. The presence of Vit K in akwukwo anara leaf helps to foster or enhance bioflavonoids which strengthen the capillaries.

7. When consumed, helps in detoxifying and cleansing the kidneys. This promotes the proper functioning of the liver and helps prevent kidney failure.

OHA/ORA LEAF 

1. Oha/ora leaves contain iron, calcium, amino acids, iron, potassium, fibre, vitamin K and vitamin C.

2. Diarrhoea management: ora leaf is a rich source of the mineral zinc, which is important for a healthy immune system.

3. Helps treat anaemia: ora leaf contains iron which plays an important role in red blood cell formation to create haemoglobin. The presence of vitamin C also helps in the absorption of iron.

4. Helps maintain healthy joints and prevents arthritis: ora leaf contains an appreciable amount of manganese, which helps to play an important role in cartilage formation and lubricating fluid in the joints. The presence of manganese helps to prevent and alleviate joint diseases like arthritis.

5. Good for heart health: the presence of potassium in ora leaf helps to maintain the normal contraction of the heart.

6. Reduces muscles cramps: it contains magnesium, which is a muscle relaxant; it helps to reduce muscle cramps.

7. Improves brain function: glutamic acid in ora leaves is an important non-essential amino acid that helps to maintain the normal function of the brain as a neurotransmitter.

8. Helps build muscle mass: ora leaves can help build muscle mass with the presence of cysteine amino acid content. Cysteine helps the body to build protein which is used for the development of muscle mass.

9. Helps with blood pressure: ora is a low sodium vegetable that is beneficial for hypertensive people and individuals with high blood pressure.

10. The potassium in ora leaf can also help to control blood pressure through its mechanism in regulating muscle contraction.

11. Improves eye health: oha leaves contain an appreciable amount of vitamin A which helps to maintain better sight and a strong immune system.

12. The presence of vitamin B group present in ora leaf helps protect nerves from damage.

13. Boost energy: the presence of lysine ora leaves helps to boost energy, especially for athletic performance.

14. Maintain alkaline level: the leaves of ora balances the entire body's PH level.

15. Helps with collagen formation: ora leaves contain the mineral copper in good amount to help with collagen formation, which helps to give a healthy glowing skin.

Vegan Red Pepper Dip

This quick and simple recipe is sweet and smoky and perfect as a dip, or served on the side with just about anything. 

Guest post by Louise Palmer-Masterton, founder of Stem & Glory.

Ingredients

Serves 2-4

1 red pepper cut into strips

1 red onion sliced

1 large whole clove garlic

1/2 tsp smoked paprika (optional)

1 tsp balsamic vinegar

1 tbsp olive oil

1/2 tsp salt & pepper

Method

Mix all the ingredients together so everything is lightly coated with olive oil. 

Place into a shallow baking tin and roast at 180C for 25 mins.

Allow to cool slightly, then blend until smooth. Taste for seasoning and add more salt and pepper to your taste. The dip should be sweet, smoky and very tasty!

ABOUT THE AUTHOR

Louise Palmer-Masterton is founder of multiple award-winning restaurants Stem & Glory; hip and trendy but accessible plant-based restaurants, serving delicious gourmet vegan food from locally sourced ingredients. Stem & Glory also offers click-and-collect and local delivery in London and Cambridge. In addition, Stem & Glory offers a range of ready meals, finish at home pizzas, and recipe kits available for delivery across the UK.

Vegan Pineapple and Ginger Loaf Cake

I was testing a ginger beer recipe recently and found myself with some leftover pineapple and ginger pulp. In a bid to limit food waste, this loaf came to mind. 

Even if you don't have leftover pulp, this recipe can be recreated by blending a cup or two of pineapple chunks and some fresh ginger with water or plant-based milk to make a smoothie. This will be the liquid element in the cake, along with the sunflower oil. Simple, delicious and perfectly moist. You'll want to serve this alongside a glass of fruit punch or a steaming cup of tea - whatever takes your fancy.

I topped my loaf with some crushed peanut brittle (ground peanuts mixed with a sugar syrup) that I had lying around. But this is entirely optional. Feel free to use any topping of your choice such as mixed nuts, seeds or fresh fruit.

Ingredients

(Serves 8)

- 2 cups self-raising flour

- 1 cup caster sugar

- 1/2 teaspoon baking powder

- 1 and 1/4 cup blended pineapple and ginger 

- 1/2 cup sunflower oil

- 1 teaspoon vanilla extract

Method

Preheat the oven to 170 C.

Place all the ingredients in a mixing bowl and use a wooden spoon or spatula to gently fold and combine until you have a thick cake batter.

Pour the batter into a lightly greased and flour-dusted loaf tin and bake in the oven for 35-40 minutes. A skewer/toothpick stuck in the centre should come out clean.

Leave to cool completely before removing from the tin and serving.

Red and Processed Meat Linked to Increased Risk of Heart Disease

Globally coronary heart diseases (caused by narrowed arteries that supply the heart with blood) claim nearly nine million lives each year¹, the largest of any disease, and present a huge burden to health systems. Until now, it has been unclear whether eating meat increases the risk of heart disease, and if this varies for different kinds of meat. Researchers at the University of Oxford’s Nuffield Department of Population Health have conducted the largest systematic review of the prospective evidence to date, including thirteen cohort studies involving over 1.4 million people. The study participants completed detailed dietary assessments, and their health was tracked for up to 30 years. The results are published today in Critical reviews in Food Science and Nutrition.

Overall, the evidence from the analysis indicated that:

• Each 50 g/day higher intake of processed meat (e.g. bacon, ham, and sausages) increased the risk of coronary heart disease by 18%.
• Each 50 g/day higher intake of unprocessed red meat (such as beef, lamb and pork) increased the risk of coronary heart disease by 9%.

The findings may be because of the high content of saturated fat in red meat, and of sodium (salt) in processed meat. High intakes of saturated fat increase levels of harmful low-density lipoprotein (LDL) cholesterol, whilst excess salt consumption raises blood pressure. Both LDL cholesterol and high blood pressure are well-established risk factors for coronary heart disease.

Previous work from the same research team has also indicated that even moderate intakes of red and processed meat are associated with increased risk of bowel cancer².

Dr Keren Papier (Nuffield Department of Population Health), co-lead author of the study, said: ‘Red and processed meat have been consistently linked with bowel cancer and our findings suggest an additional role in heart disease. Therefore, current recommendations to limit red and processed meat consumption may also assist with the prevention of coronary heart disease.’

Dr Anika Knüppel, from the Nuffield Department of Population Health and the other co-lead author of the study, added: ‘We know that meat production is a major contributor to greenhouse gas emissions and we need to reduce meat production and thereby consumption to benefit the environment. Our study shows that a reduction in red and processed meat intake would bring personal health benefits too.’

Currently in the UK, about 10 in 100 people would be expected to eventually die from coronary heart disease.³ Based on the findings from the present study and current red and processed meat intakes in the UK,⁴ if all these 100 people reduced their unprocessed red meat intake by three-quarters (for example from four times a week to one time a week), or if they stopped consuming processed meat altogether, deaths from coronary heart disease would decrease from 10 in 100 down to 9 in 100.

The studies involved in this analysis were mostly based on white adults living in Europe or the USA. The research team say more data are needed to examine these associations in other populations, including East Asia and Africa.

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References:

1. Source: World Health Organization; https://www.who.int/news/item/09-12-2020-who-reveals-leading-causes-of-death-and-disability-worldwide-2000-2019
2. https://www.ndph.ox.ac.uk/news/moderate-meat-eaters-at-risk-of-bowel-cancer
3. https://www.bhf.org.uk/-/media/files/research/heart-statistics/bhf-cvd-statistics---uk-factsheet.pdf
4. https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019

12 Vegan Chocolate Recipes for World Chocolate Day

Celebrate World Chocolate Day with this selection of delectable vegan chocolate recipes. These treats are sure to sweeten your day. I dug through my blog archives to retrieve some of my favourites, so I hope you give them a try. Simply click on the recipe name or image to access the full recipe!

1. Chocolate and Peanut Muffins

2. Double Chocolate Garri Cookies

3. Chocolate Mousse Pots

4. Four Layer Chocolate Cake

5. Chocolate Fudge Cake

6. Peanut and Ginger Hot Chocolate with Marshmallow Cream

7. Mocha Plum Upside Down Cake

8. Bounty Chocolate Bars

9. Chocolate Almond Mousse

10. Chocolate Oreo Cupcakes

11. Vegan Flake Chocolate Bar

12. Plantain Waffles with Melted Chocolate and Strawberries