Many persons have heard about the African Salad, seen it or may have even tasted it on some occasions and they are yet to know about the amazing health benefits that comes with it.
African salad also known as Abacha is a dish mainly prepared by the south- eastern people (Igbo’s) of Nigeria and is prepared with dried shredded cassava (main ingredient) and other ingredients.
The salad is rich in nutrients, as other ingredients like crayfish, chili pepper, garden egg leaves, potash, stockfish, and garden eggs are usually added to it. As such, the meal is a complete balance diet that contributes 18.7 per cent energy, 22.7 per cent protein, 21.3 per cent crude fibre, 51.3 per cent iron, 30.3 per cent phosphorus and 36.0 per cent zinc to when taken daily as recommended in this piece.
And guess what?
It doesn’t take you more than 30 minutes to get a plate of delicious African Salad ready.
The Africa Salad is one of the fastest and highly nutritious meals you can prepare at the comfort of your home; its ingredients can be easily found around your local market too.
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐀𝐟𝐫𝐢𝐜𝐚𝐧 𝐒𝐚𝐥𝐚𝐝 (Tapioca or Abacha)
Tapioca (dried shredded cassava)
Dry fish or smoked fish
Palm Oil
Garden Eggs, diced
Stockfish (optional)
Kpomo, spiced and cooked (Kanda. The skin of cow meat)
Ugba, sliced (optional)
Garden Egg leaves, finely chopped (i.e. Anyara & the leaves. Igbo nomenclature)
Potash (optional)
Spices (Maggi or Knorr etc.)
Chilli Pepper to taste
Ground Crayfish
Salt to taste
𝐇𝐞𝐚𝐥𝐭𝐡 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐀𝐟𝐫𝐢𝐜𝐚𝐧 𝐒𝐚𝐥𝐚𝐝
A well prepared African salad contains rich minerals like potassium, sodium, calcium, magnesium, phosphorous, zinc, iron, Vitamin A, and Vitamin C, in varying compositions.
Imbedded in each of the ingredients used in African Salad are whole lots of essential nutrients raging from Carbohydrate (cassava), Protein (kpomo, fish) and so on.
Therefore, the health benefits of African Salad from
evidences in literature include:
a. Its fiber content keeps Cholesterol and heart disease under control.
b It contains sulfur compounds; chromium and vitamin B6 which helps prevent heart disease by lowering high Homocysteine level.
c. It fights certain diseases like the type2 diabetes and obesity.
d. It contains vitamin B3 which aids the formation of co-enzymes involved in cellular respiration.
e. It provides energy the body needs for its daily activities
𝐇𝐨𝐰 𝐭𝐨 𝐩𝐫𝐞𝐩𝐚𝐫𝐞 𝐀𝐅𝐑𝐈𝐂𝐀𝐍 𝐒𝐀𝐋𝐀𝐃
Below are simple steps in preparing the African Salad
Season and cook the stockfish and kpomo slice the kpomo into tiny bits and the stock-fish). Cut the fresh fish into rounds and Fry
Next, place the abacha in a bowl and soak in cold water for about 8 minutes. Put some water to boil, until very hot. Then pour the abacha into a sieve and drain out the water.
Dissolve the potash in water and then stir with the palm oil in a pot
Place on heat and add the pepper, crayfish and seasoning
Next, add the ugba(ukpaka),chopped eggplant or garden eggs, the cooked stock-fish and the kpomo. Mix well until all the ingredients are well blended.
Then add the Abacha and mix properly allowing all the ingredients to blend
Add salt to taste
Place on low heat, until warm. Add the sliced garden egg leaves, stir well and transfer to a serving plate.
Garnish the prepared African salad, with the onion rings and fried fresh fish.
Ensure you make the African salad a part of your meals today and reap the benefits
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