𝐈𝐍𝐓𝐄𝐑𝐄𝐒𝐓𝐈𝐍𝐆 𝐅𝐀𝐂𝐓𝐒 𝐀𝐁𝐎𝐔𝐓 𝐎𝐊𝐏𝐀 (𝐁𝐚𝐦𝐛𝐚𝐫𝐚 𝐠𝐫𝐨𝐮𝐧𝐝𝐧𝐮𝐭)⁣

Okpa also known as Bambara groundnut is a tasty traditional delicacy loved by children, adults, and can be served as a family meal.⁣

⁣

Okpa is an exceptional source of Carbohydrates and Protein. The main ingredient for its preparation which is the Bambara seed is very rich in carbohydrates (49-63%) and protein (15-25%). It also contains a good amount of other nutrients such as fat, fiber, and minerals. But as with other legumes, Bambara nuts are mostly carbohydrates with some proteins.⁣

⁣

Okpa is prepared from ground Bambara groundnut, palm oil, pepper, salt, and seasoning cubes and all of these ingredients can be easily sourced locally. Okpa is best prepared using a few ingredients because the beans (Bambara beans) have its own peculiar taste. Depending on preference, you can make okpa with Uziza leaf. ⁣

⁣

The fact that this delicacy is very nutritious is fascinating because its preparation requires few ingredients and still it offers extraordinary health benefits which are listed below:⁣

⁣

𝐒𝐨𝐦𝐞 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐎𝐤𝐩𝐚⁣

𝐚. 𝐇𝐢𝐠𝐡 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐂𝐨𝐧𝐭𝐞𝐧𝐭: Protein is a macronutrient and required in large amounts needed to execute essential processes in the body. Apart from being the building block of muscles, skin, bones, cartilage, and blood, protein also helps replace worn-out tissues.⁣

Protein is also essential during pregnancy. During this period, experts recommend 75 to 100 protein grams per day. Getting the right amounts will positively affect the growth of the fetal tissue. For the mother, protein helps grow the breast and uttering tissue.⁣

As a rich source of protein, Bambara nuts are suitable for inclusion in an aging adult’s diet.⁣

Also, kids need an ample supply of protein for muscle development, hormones growth, and healthy living. ⁣

Regardless of your age and for a traditional delicacy that packs health benefits, this local delicacy is one food to incorporate into your diet.⁣

⁣

𝐛. 𝐑𝐢𝐜𝐡 𝐢𝐧 𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞: Carbohydrates are turned into glucose to provide the energy needed for the nervous system, brain, and other essential activities in the body.⁣

Carbohydrate is also a macronutrient needed in large amounts to meet body calorie requirement. To get sufficient daily calories, taking foods rich in carbohydrate plays a considerable role.⁣

While too much carbohydrate can negatively affect your body, getting the right amounts improves your health. As a complete food, the ample carbohydrates content in the Bambara ⁣

groundnut makes it a perfect meal.⁣

⁣

𝐜. 𝐅𝐚𝐭: The decent amount of fat in the groundnut has many benefits. Vitamin A, vitamin E, and other fat-soluble vitamins are stored in the body’s fat tissue. To ensure these nutrients serve their functions well, your body needs fat.⁣

For example, these nutrients help with healthy skin, blood clotting, inflammation, and strong bones.⁣

Also, healthy or good fats can lower the risk of stroke and heart diseases.⁣

However, we are not suggesting you double your fat intake. Instead, incorporate a healthy amount of fat into your diet.⁣

With a sizable amount of fat, Okpa is one perfect local dish that satisfies your cravings and also offers you the right nutrients.⁣

⁣

𝐝. 𝐀𝐢𝐝𝐬 𝐢𝐧 𝐜𝐮𝐫𝐛𝐢𝐧𝐠 𝐝𝐢𝐚𝐛𝐞𝐭𝐞𝐬⁣

Bambara groundnut, which is the primary ingredient of Okpa is one of the foods that has a low glycemic index (54).⁣

Your diet is part of your lifestyle that you can control. And this is where the traditional delicacy comes in. The glycemic index determines how the quantity of carbohydrates in a food item affects blood glucose levels. Food with a low glycemic index such as Bambara nut can lead to a lower and slower rise in blood glucose, thereby helping insulin levels.⁣

This will be helpful for type 1 and 2 diabetic patients who don’t produce enough insulin. Therefore, incorporating Okpa into a diet regimen may help manage diabetes.⁣

Most foods, even ones that pack fats won’t make you gain weight if eaten in moderation. Bambara nut contains unsaturated fat that is essential to the body.⁣

⁣

However, because the local delicacy contains useful fat and other essential nutrients does not mean it should be consumed without proper consideration.⁣

For instance, Okpa sold by those running “Okpa businesses” might be unhealthy. To make more profits, some sellers often add cornflour, coloring, and other “junk materials” that add little to no value to the body.⁣

Consuming such preparation can lead to excess calories in your body, thereby leading to more weight.⁣

⁣

Also, the delicacy goes well with beverages. This is usually the case when Okpa is served as lunch. But when trying to cut back on your calorie intake, use cola sparingly to avoid excessive calorie buildup.⁣

⁣

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬⁣

• 4 cups of okpa flour⁣

• 10 tbsp of palm oil⁣

• 2 tbsp of grounded crayfish⁣

• 2 tbsp of blended fresh pepper⁣

• 3 cubes of seasoning⁣

• Sliced uziza⁣

• Water⁣

• Salt to taste⁣

• Okpa wrappers (You can either make use of the banana or plantain leaves, nylon bag or small plastic or stainless plate)⁣

⁣

The leaves are preferable because it gives a certain taste to the okpa. Others might decline because the colour of the leaves sips into the okpa, which reduces the yellowish colour. However, you can use both nylon and leaves, that way, you do not lose the leaves taste and you can retain the colour.⁣

⁣

𝐌𝐞𝐭𝐡𝐨𝐝⁣

1. Sieve the okpa flour into a big bowl; add your grounded crayfish, salt, smashed seasoning cubes and mix.⁣

2. Pour the oil into the mixture and mould with your hands until you achieve unity in colour, yellow.⁣

3. Boil the water in a pot. It should not be steaming hot but rather lukewarm.⁣

4. Slowly pour the water into the mixture while you knead. The quantity of water depends on how you want the end result to be. If very soft, add a generous amount, if on the fence of soft and hard, act accordingly.⁣

5. Add the blended pepper and sliced uziza into the mixture and use a turning stick to stir not hands. Set aside when ready.⁣

6. Boil water in a pot. Ensure that the water is enough for the wrapped okpa to be completely soaked.⁣

7. Wash the leaves and nylon thoroughly.⁣

8. Wrap the okpa into sizes of your choice and place in the pot of steaming water.⁣

9. Allow boiling for at least an hour and serve hot.⁣

⁣

The local delicacy can be taken with pap, yogurt, hibiscus tea, and green tea. Taking the delicacy with pap is especially beneficial when trying to lose weight. Excess pap can also add to your calorie load. So take that in moderation too.⁣

⁣

Note: Due to its high carbs content, regular intake of even a healthy dose of the delicacy might cause your body to accumulate more calories. Therefore, be sure to space out your Okpa intake and eat a varied diet and a balanced diet too.⁣

⁣

𝐑𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞𝐬⁣

𝘩𝘵𝘵𝘱𝘴://𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘯𝘪𝘨𝘦𝘳𝘪𝘢.𝘤𝘰𝘮/𝘢𝘳𝘵𝘪𝘤𝘭𝘦𝘴/𝟸𝟶𝟷𝟽/𝟶𝟾/𝘥𝘰𝘯𝘵-𝘬𝘯𝘰𝘸-𝘰𝘬𝘱𝘢-𝘣𝘢𝘮𝘣𝘢𝘳𝘢-𝘯𝘶𝘵/ ⁣

𝘩𝘵𝘵𝘱𝘴://𝘨𝘶𝘢𝘳𝘥𝘪𝘢𝘯.𝘯𝘨/𝘭𝘪𝘧𝘦/𝘩𝘰𝘸-𝘵𝘰-𝘮𝘢𝘬𝘦-𝘯𝘪𝘨𝘦𝘳𝘪𝘢𝘯-𝘰𝘬𝘱𝘢/ ⁣