Tofu, Wara, Soy cheese...!

Tofu is and always been a favourite of mine growing up in Ijebu-ode, Nigeria and when i grew up and could make mine still remains the best of my meals, while researching i discover a whole lots of benefits you can get from eating this beautiful snack. As you read, endeavour to make it and add to your household meal, so many ways you can eat it, plain, fried, or add to your stews for rice,yam,plaintain...name it.

Diehard meat-eaters are considering tofu products as a way to improve their diets and provide a variety of health benefits.High in protein, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.

Tofu, made from the curds of soybean milk, is primarily available in three textures: firm, extra firm and silken.Silken tofu has a custard-like consistency and is usually substituted into dressings, protein shakes and desserts.Firm and extra firm varieties are usually cut up into chunks that stand up well to marinating and can be sautéed, grilled or baked.Tofu itself is rather bland, but strongly absorbs the flavors used to prepare it.
Tofu's primary health benefits stem from its soybean base.Soybeans are very rich in protein, minerals and plant components called isoflavones, which act as a form of estrogen hormones in the body.This combination of nutrients, coupled with tofu's low sodium and fat content, delivers some significant health benefits for those who consume tofu regularly.

• Heart Health; Proponents of tofu for heart health point to the low incidence of heart disease in populations that consume tofu regularly, such as in Asia.The soy protein and isoflavones in tofu are considered a powerful cholesterol fighters - studies show that regular tofu consumption can lead to up to a 30% drop in overall cholesterol.Tofu is believed to lower LDL, or bad, cholesterol and triglyceride levels, strong indicators of heart disease.
•  Menopause Hormone Balance; The isoflavones in tofu act as a form of estrogen in the body, and have been shown to be beneficial to women in both peri-menopause and menopause.In peri-menopause, some believe that the plant estrogen in tofu can help the body regulate the dramatic fluctuations of the hormone during this time.When estrogen levels are low in menopause, isoflavones can help maintain hormone levels and fend off estrogen loss.The body's supply of estrogen affects many potential health conditions, including osteoporosis, breast cancer and gynecological cancers, so regulating this hormone is of vital importance to women.
• Prostate Health; The same isoflavones that protect women in menopause can be beneficial in fending off prostate cancer in men.Studies have shown that isoflavones can help slow prostate cancer growth and protect against enlargement of the prostate gland.
• Strong Muscles and Energy; One 4 ounce serving of tofu packs 18% of an adult's daily requirement for protein, and protein is crucial in building muscle.That same 4 ounce serving also contains one-third of the daily requirement of iron, as well as strong doses of antioxidants manganese, copper and selenium.These nutrients contribute to maintaining energy levels. Anti-oxidents are also believed to help prevent against a myriad of cancers by protecting DNA.
• Bone Health; Tofu is a good source of dietary calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis.A single serving delivers 10% of the daily value for calcium, yet has less calories than many dairy products.
• Weight Loss; because tofu packs so many nutrients into a serving of between 70-100 calories, it can be a great part of a weight loss regimen or a way to maintain a healthy weight.It delivers the protein benefits of meat while still being low in saturated fat and sodium.
• With all these health benefits, adding tofu to your diet, in moderation, can improve your overall well-being and help protect against serious health problems.

Ukpo (Mucuna slonei)

Ukpo (Mucuna slonei) is among one of the legumes found in the tropical and sub-tropical regions of the world. It is a food thickener known to originate from Asia and was introduced into the western hemisphere via Mauritus (Nkpa, 2004). It is known as “horse eye bean”; and with other local names in respect to different tribes and ethnic groups. It is called ‘ukpo’ by Ibos; ‘karasuu’ by Hausas and ‘Yerepe’ by Yorubas. They belong to the legumefamily fabaceae.
Nutritionally, the importance of Mucuna sloanei (Ukpo) lies in high content of protein and lysine. They are usually limited in the sulfur containing amino-acids particularly methionine. They are better source of phosphorous, but only fair in their supply of iron and calcium . Ukpo (Mucuna sloanei)
contain 20.0 – 25.4%, crude protein, 43.5% – 49% CHO; 5.05 - 7.0% fat; 25.0 - 27.4% crude fibre, and about 6.46% - 14% moisture.
‘Ukpo’ (Mucuna sloanei) is used in preparing various soups as soup thickeners (Ezueh, 1997). In
addition to their thickening property, Ukpo has gelation properties and imparts a gummy texture when used in soups. This is a desirable attribute for the eating of ‘gari’, ‘fufu’, pounded yam etc.

A bundle of benefits!

Cocoyam otherwise called Taro or dasheen corms have more calories than potatoes. Their calorie mainly comes from complex carbohydrates known as amylose and amylopectin. However, they are very low in fats and protein than in cereals and pulses. Their protein levels are equivalent to that of other tropical food sources like yam, cassava, potato, banana etc.
*The corms, however, are free from gluten. They feature high quality phyto-nutrition profile comprising of dietary fiber, and antioxidants in addition to moderate proportions of minerals, and vitamins.
*It is one of the finest source dietary fibers; 100 g flesh provides 4.1 g or 11% of daily-requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food helps gradual rise in blood sugar levels.
*Taro leaves as well as yellow-fleshed roots have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin A.Altogether, these compounds are required for maintaining healthy mucus membranes, skin and vision. Consumption of natural foods rich in flavonoids helps to protect from lung and oral cavity cancers.
 *It also contains good levels of some of valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
*Further, the corms provide healthy amounts of some important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.
 However in Nigeria particularly among the calabars, it is made into a tasty delicious soup that is actually a delicacy,i have included the recipe,so go ahead and make it,lets have your comment.