Updated Okra Soup Recipe

Ingredients

250g Okra

Cray Fish, Iced Mackerel Fish, Stock Fish, Dry Fish

Beef, Cow tripe (shaki), Cow leg, Chopped Ponmo (cow skin), cleaned Snails, Crab claws – Not compulsory

Salt and Knorr Cubes

Scotch-Bonnet Pepper (Atarodo)

Onions

Vegetable (Spinach or Pumpkin (Ugwu) leaves)

3 Cooking Spoons of Fine Palm Oil

Cooking Instructions

· Grate the lady fingers using a grater to enable it to draw. As an alternative, you may chop the lady finger into tiny pieces or blend them using a blender and little water.

· Blend the Crayfish and Pepper together

· Next, you boil the stock fish for about 20-30 minutes and leave to soak in hot water for some time

· Take the shaki (cow tripe) with the cowl leg and place in a pot of boiling water. Season it and boil it till it’s done·
. Wash any of the leaves of your choice and chop into tiny pieces

· Add onions, Knorr cubes with the beef in a pot and cook for some time, then add the shaki, cow leg, ponmo, stock fish and iced mackerel. Leave till it’s well cooked

· Place the palm oil bottle in the microwave for just a minute or two (if bottle is small) to dissolve the oil; if solid or you may pour the solid oil into a heated pot to dissolve.

· Place the grated okra in the oil and fry adding the meat stock bit by bit, until the okra starts to draw. You may now add pepper plus the fish, meat etc. to the mix. If salt not enough, you may add too. Stir well and leave to simmer a bit (It is advisable not to cover the pot as it is believed that this will affect the okra’s tendency to draw)

· You may now serve your okra with Amala, Semolina, Pounded yam, Fufu or Eba

Avocados'

Avocados are very nutritious and contain monounsaturated fats (MUFA’s), fibers, potassium and some vitamins. Avocados are said to contain around 160 calories, 3 grams of protein, 12 grams of carbohydrate and about 21.5 grams of fat with the majority of carbohydrates in form of fibers. You can eat them in moderation as part of a weight-loss diet or add them to your regular diet as a concentrated source of calories to help you gain weight. While Avocados contain relative high calories, the Oleic acid contained in the MUFA’s can help to reduce one’s cravings for food and is used by the body as an energy burner, instead of the saturated fat you must have assumed it was. They also contain beta-sitosterol, a compound known to lower cholesterol levels. There are lots of health benefits attached to eating Avocados from improvement in Eye health to a glowing skin tone. Avocados can be eaten with almost anything, but for a healthy diet, I would recommend eating them with Salmons, Wheat brea...

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