Hello!
Thinking of one more way to make something interesting out of that yam tuber you’ve got? Or thinking of trashing those leftover cooked yams?(Yam Croquettes).I used to do just that till I found out this amazing yummy yam delicacy. I’m sure you won’t ever let yam go to waste again after you try out this recipe.
Traditionally, croquettes are made from mashed potatoes or rice (a great way to use them up when leftover). This is a very special delicacy found almost everywhere in Europe (especially in France and Belgium), and some parts of Asia. But it’s fast becoming widely accepted in Africa and other parts of the globe.  
Well, if croquettes can be made from starchy carbs like potatoes and rice, then why not with yam. Afterall, yams are almost similar and often confused with sweet potatoes.
The technique to this cuisine is pretty easy. Simply mash and roll yams with savoury fillings into balls, oval or cylinder shape. If you ask me, the spicy tasty fillings are the catch to this meal. Another good thing is, they can be made ahead of time and frozen till when ready to fry or bake.
Ingredients(Yam croquettes)

300g or ½ Tuber Yam (salted and cooked)

For filling:

Flaked Fish or Mince meat/chicken or shrimps
1 Egg
1 Tbsp Ground Crayfish (optional)
1 Stalk Spring Onions, chopped
2 medium sized carrot, grated
3 Scotch bonnet (ata rodo) – Optional if to be eaten as snacks
½ Tbsp Chilli Pepper
½ Tsp Paprika
Seasoning cube
Salt to taste

For coating, you’ll need:

1 Egg
1 Cup low fat milk
Bread crumbs
½ Cup plain/wheat flour

Directions:

In a bowl, mash cooked yam till smooth.
In another bowl, combine fish flakes/mince meat, crayfish, pepper, veggies, seasoning cube and spices. Beat one egg and pour about half into mixture to consolidate nicely.
Break remaining egg into a small bowl with the milk and whisk thoroughly. Set aside.
Take a portion of the mashed yams, make an opening and scoop in some of the mixed fillings. Knead gently to cover-up while also forming preferred shape. Do same with remaining mashed yam till you’ve them all in balls.
Place the moulded balls in the flour and coat finely. Remove from flour, shake and dip into the egg-milk mixture. Remove and roll in bread crumbs. Set aside and repeat process till all balls have been coated.
If baking, spray each ball slightly with cooking spray then place on greased oven plates. Heat oven to about 375 degrees and bake till golden brown.
If frying, insert in hot oil and fry until golden brown and crispy. Remove and drain excess oil on paper towel. Serve hot.

 
Yam croquettes are great for side dishes, snacks, or appetizers. If using as a main meal, simply enjoy with tasty pepper sauce (ata dindin) / stir fried veggies or ketchup as dip.

Teetotalling? Don’t worry, you’re not alone.                                                                          
Well, drinks can be fun when hanging out with friends or trying to cool off after a hard day’s work especially in a society where drinking is an acceptable part of socialization. BUT abstinence from alcohol is widely becoming a trend the world over.  More like a positive socio-cultural change as many more become consciously aware of the detrimental impact of alcohol.
Day by day, many more people are gunning for a healthier lifestyle by avoiding alcohol. And interestingly, gone are the days when alcohol-free options were boring sugar laden frizzy drinks. Bars and mixologists have found exciting ways to create non-alcoholic versions of favourite boozes as the need to provide apt alternatives for non-liquor drinkers increases. And they are definitely as tasty and refreshing and even more thirst quenching too!
Got friends coming over for a fun weekend and thinking of something different from the conventional store-bought liquor-free drinks? Need some classy pleasurable drinks?  This is for you!
Let’s get mixing…
1. Pomegranate Mojito Mocktail
Pomegranates are simply awesome! Pomegranate drinks sure gives some touch of class to special occasions. Plus the fact that they’re real healthy.You can also check out our juicy Pomegranate Citrus punch recipe there.
This Mocktail recipe is another delightful way to enjoy the most of pomegranate without the booze. But with a combination of mint and the usual tart flavour of lime or lemon to give an excellent twist…Pomegranate Mojito.
Ingredients:

1 litre 100% Pomegranate juice
2 Lemon, juiced
1 Bunch of Mint leaves, thoroughly washed
Pomegranate aril /seeds for garnish (optional)
1 Lime, sliced for garnish
Crushed ice cubes

Crush mint leaves slightly in a bowl to release the flavour, then pour leaves into a shaker. Add squeezed lemon juice, some ice cubes and shake vigorously. Strain and pour lemon-mint mix into glasses of ice cubes. Next, pour a portion of the pomegranate juice into each glass, drop in a slice of lime, a spoon of seeds and stir. Garnish with sliced lime or mint. Serve with straw and enjoy chilled.
2. Sparkling Cider Orange Punch
This is another typical crowd-pleasing treat.

75cl Bottle Sparkling Apple Cider, chilled
33cl Ginger beer, chilled (optional)
2 lemons, juiced
3 large oranges, juiced (100% orange juice can be used as substitute)
1 Big Apple, diced (optional for garnish)
Ice cubes

Directions:
Pour orange and lemon juices in a large pitcher bowl/jug. Add ginger beer and sparkling cider.  Stir thoroughly to ensure proper blend. Put ice cubes in glasses, pour punch into them, garnish with diced apples. Serve!
Treat your guests to some of these, they sure will love it!

Don’t laugh o. This is serious. So I went to the market last week after drawing up a list and budget. I went to buy tomatoes and pepper, I planned to use the cheat mode I usually use on the mallams selling. “Give me all for three hundred naira”. All usually includes tomatoes, bell pepper (tatashe) and chilli pepper (rodo). You can imagine my shock when the guy revolted, “Madam, we no dey sell like that again”. Trust me, I have used this method countless times and even beg for extra. You should have seen the miserable tomatoes in a small bowl he informed me was three hundred naira. I bought it but the situation lighted a fire in me. I remembered as a child, seeing my aunt grow tomatoes and scent leaf in her backyard. I have decided to grow tomatoes and I want to involve you. Before you tell me about your landlord, they grow in pots.
So let’s begin…
Growing tomatoes is an easy process once you get the hang of it. There are many different kind of tomatoes but they are mostly made the same way just take different times for them to mature.
When starting with seeds
it is best to plant your tomatoes indoors to start with, you can put them in small containers. The seeds should be planted about 1/8 of an inch into the soil. Once the seedlings have emerge you will need to start giving the plant sunlight for it to remain sturdy.
When starting with a transplant
Obtain a healthy tomato plant. Most varieties can be grown in pots, but larger tomatoes will need larger containers. Tomato plants are also significantly easier to grow by transplant, rather than by seed.  Most tomato plants require a 15-gallon (60-liter), 18-inch (46-centimeter) pot in order to have adequate room to develop. Some small varieties may fit inside a 12-inch (30.5-centimeter) pot, but the roots will be restricted and your yield may not be very impressive. You can simply buy a potting mix from a gardener or gardening shop even those people that sell plants by roadsides. Mix fertilizers into the soil. Push the stem of the plant into the existing soil, just enough to give it a base of support.  Pack the soil around the stem of the tomato plant as you go, making sure that it remains securely fixed in the pot and does not wiggle around. Water it well but don’t drown it o. Apply a water soluble fertilizer after you water your plants in the morning. Keep an eye out for garden pests. Harvest your tomatoes one by one, once they develop their red color. The fruits should almost be completely red, with only trace amounts of green remaining. Ripe tomatoes can be plucked or snipped off their branches.
Please contact me as soon as you have ripe tomatoes.

Ever had a taste of fresh pomegranate juice?
Do you know that Pomegranates are amongst the healthiest fruits in the world? Discovered way back in ancient Egypt but though believed to have originated from Iran, Pomegranates have been used for medicinal purposes for thousands of years.  However, many are still oblivious of the affluence of nutritional benefits packed in this super red fruit.
The potent antioxidant Punicalagin found in the skin and juice of pomegranate contributes immensely to its wholesomeness. Several studies have shown that pomegranates have great anti-inflammatory properties (that fight against arthritis and other joint related infirmities) and are quite effective in lowering cholesterol, blood pressure and preventing heart diseases.
Pomegranates are also known to be potent in inhibiting reproduction of cancer cells and for some cancers, a total elimination. Rich in fibre, vitamins A, C, E and several more nutrients, the immune supporting effects of Pomegranate are huge.
Mentioned its potency as an aphrodisiac yet? Pomegranate juice is known to strongly boost libido and to some extent, fight impotence. Also referred to as the Chinese Apple, this ancient super fruit tremendously promotes hair growth and can do wonders for your skin.
Need to keep flu, ulcer, dental plaques, conjunctivitis, menstrual flashes, or even diarrhea at bay? You just got yourself a lot more reasons to include pomegranate in your regular diet. Incredible, right?
Almost similar in shape like oranges, the taste of pomegranates can sometimes appear tangy and fairly bitter. But oranges complement nicely to bring-out its strong flavour in a subtle way.
The fresh burst of oranges gives a distinct sweet-tartness that’s awesomely refreshing. A terrific mix of Pomegranate and Citrus oranges to give you the trendiest of flavours! And that’s what you get with Pomegranate Citrus Punch – an absolutely delightful blend!
This combination is amazingly versatile, and can be enjoyed as a smoothie, mocktail or punch. Having guests over and need something exceptional to jumpstart your gathering? Or thinking of giving yourself some fruity treat? This punch recipe just about sorts it all.
You’ll need:

3 Oranges, peeled
2 whole Pomegranates
75cl, any sparkling wine of choice
1 cup of water
Sliced oranges, unpeeled (garnish)

Serving: 8
Preparation:( Pomegranate Citrus Punch)
Getting the seeds out of Pomegranate can be a bit tricky but here’s a simple way to it. Cut pomegranate into half, then immerse into a bowl full of water and carefully dislodge seeds. As you do this, white membrane comes off to the top and your seeds settle into the bowl. Carefully pour out the water with the floating membrane pieces then take seeds out and pour into blender.
Add water and grind till pureed and then strain with a colander to bring out juice. Set aside.
Next, squeeze juice out of oranges. Pour both juices from oranges and pomegranate into a pitcher or punch bowl. Add in your sparkling wine, stir and serve into glasses over ice cubes. Garnish with sliced oranges or some pomegranate seeds. That’s it – you’ve got your juicy bubbly punch!
If looking for a quickie breakfast, simply put a little bit more substance into it by blending seeds, peeled oranges and a handful of greens – voila! You’ve a healthy smoothie meal right before you. Great, isn’t it?
Wondering if pomegranates can be found in Nigeria? Absolutely yes! Pomegranates are grown in the Northern part of our very own Naija. And can be found in popular fruit markets and definitely in the fresh fruit sections of superstores in Lagos and some other parts of Nigeria.

A quite exciting factor about the Nigerian society is the way her diverse tribes boost of their traditional soups(oha soup and many others). When it comes to food, ethnic groups and culture, Nigeria is undoubtedly a blessed country. Soups are the fundamentals for most Nigerian cuisine and the variety of soups available in Nigeria simply adds to her exceptionality as a Nation. I’m sure you’ll agree!
Home or abroad, Nigerians certainly can’t do without their soups. It’s therefore not surprising to find African shops in almost all foreign countries. Known for their tastiness, Nigerian soups can also be really nutritious depending on how they’re prepared. Reason, healthful green leafy vegetables are the main components of most of these soups.
Oha Soup
Oha soup, an indigenous delicacy from eastern Nigeria is one of such soups packed with nourishing goodness. Enriched with phytochemicals, and quality fibre content, Oha leaves also have vital nutrients like amino acids and vitamins A, B and C, calcium, copper, iron, potassium, magnesium and zinc. Oha leaves are known for their anti-inflammatory and antioxidant properties. Some of the health benefits in consuming oha leaves include: reduced risk of major degenerative diseases (heart diseases, osteoporosis, cancer, arthritis etc), aids digestion, lowers blood sugar and high blood pressure.
Let’s cook…
Ingredients:

1 bunch fresh oha leaves, washed and finely sliced
Meat of choice (goat, chicken, beef)
Onions, diced
Ponmo
Stockfish (okporoko)
Dry catfish
2 Tbsp Achi (as thickener)
1 Cooking spoon Palm oil
Ground Crayfish
1 ½ Tbsps Ground Dry Pepper
¼ Tsp ground Cameroon pepper (for its unique taste)
Ogiri (optional)
Seasoning cubes
Salt to taste

Directions:
Place thoroughly washed meat in pot, add seasoning, salt and onions. Leave to cook for 15-20 minutes. While meat is cooking, wash other ingredients (leaves, dried fish, okporoko, ponmo) and set aside.
When meat is almost soft, add the stockfish, dried catfish and ponmo. You may need to also add more water to increase stock. Leave to bubble for about a minute or two, add palm oil and ground peppers and leave for about 2 minutes. Next, mix ground achi with a bit of water to form paste then scoop into pot of boiling condiment.
As the soup thickens, add in ground crayfish and ogiri. Taste for salt and leave to cook on medium heat for about 10 -15 minutes. Lastly, stir in the Oha leaves and leave to simmer for just about 2 minutes.
Your yummy oha soup is ready. Serve hot with any choice of swallow.
***Swallows are best eaten as lunch. And remember, if watching your waistline, portion control is key. Enjoy!
 
 

Got picky eaters? Don’t know what to cook?
Day after day, getting your kid to finish up a meal can often times be a challenge. But do you know that your child’s mealtime doesn’t have to be a battle? Not to worry, you’re covered with today’s yummy recipe for kiddies.
Mac ‘n’ Cheese is an all time international crowd pleaser. But here’s a healthy twist to it – the addition of carrots and low fat choice of dairy gives this recipe a healthy punch. With this nutritious tasty pasta, your kid(s) will sure look forward to lunchtime.

Mac ‘n’ Cheese
Let’s cook!
Ingredients:

500g Elbow macaroni (Any other shaped pasta can be used. Animal shaped pasta in particular makes it more fun)
3 medium sized carrots (scraped and washed)
2 Tbsps Butter
1 Tbsp Flour
2 cups Three Crowns milk
200g grated cheese (preferably low-fat)
¼ Tbsp Ground Black pepper
200g Shredded boiled chicken/Sausage (optional)
Salt to taste

Directions
Cook macaroni with a pinch of salt. Drain and set aside.
Puree carrots in a blender. Set it aside.
In a medium saucepan, melt butter over medium heat, sprinkle in some flour then pour in pureed carrots and cook until bubbly. Pour in the low fat milk and stir continuously till boiling again. Reduce to low heat and slowly whisk in the grated cheese till melted and well incorporated. Cook for about a minute more for thick consistency.
Taste for salt, then sprinkle in some ground black pepper. Finally, pour the macaroni into the creamy carrot mixture, add the shredded chicken/sausage. Combine thoroughly, turn off heat and serve immediately.
If for school lunch, dish into an insulated thermos so your little one can still enjoy it warm at lunch time.
Even a picky eater won’t mind this. Give it a try, won’t you?

I love yams and never tire of eating them. But just so not to become too monotonous I try cooking yam in diverse ways. This sure works perfectly for my daughter too!
Are there some yam lovers in the house as well? Yams are awesomely nutritious. And contrary to the general belief that they’re fattening and thus should be avoided due to their carb content, yam do pack some healthy punch that will do you a whole lot of good. Like I always say, moderation is the watchword!
Yams are low in sodium, saturated Fat, and cholesterol. They are also an excellent source of Fibre, Vitamins B and C, Potassium, Manganese and Vitamin C.
Let’s make some yam balls!

Ingredients

½ medium sized yam, peeled
2 eggs
2 tomatoes, finely chopped
1 fresh green pepper, diced (optional)
2 fresh ata rodo, diced
½ tsp chilli pepper
½ tsp garlic powder
1 tsp thyme
½ tsp coriander powder
1 seasoning cube
Salt to taste
Any choice of heart friendly oil for frying

Method
Cut peeled yam into cubes. Place in pot with a pinch of salt and cook till very soft.
Remove from heat, drain water, place in a bowl and mash until very smooth.
Add diced tomatoes, onion, garlic and chilli powders, thyme and yolk from one of the eggs into the mashed yam and mix thoroughly. Scoop a portion of the yam paste and mould into balls till you have them all neatly shaped. Set aside.
Put remaining eggs in another bowl, add a cube of seasoning and mix well. Dip yam balls into egg mixture then roll sparingly in bread crumbs.
Deep fry in hot oil until crispy and golden brown. Remove and place on kitchen towel to soak up excess oil.
Serve with peppered veggie corned beef sauce (my favourite) or any sauce of choice. It can also be served as snacks.
 

Ever so often classified as a member of the sweet potato family and usually confused as same, yams differ in botanical groupings. Though wildly consumed and used interchangeably in many recipes, white yams are known as Dioscorea rotundata (family Dioscoreaceae) while sweet potatoes are Ipomoea batatas from the Convolvulaceae family. Their taste sure differs too!
Benefits Of Yams
The presence of the unique phytochemical phytoestrogen in yam makes it a dynamic superfood for women. Phytoestrogens are significant for their effectiveness in lowering risks of breast cancer and osteoporosis. This plus the fact that they’re a good source of vitamin B6 which helps women
essentially in relieving postmenstrual syndrome (PMS), menstrual cramps and also reduce risks of fibrocystic breast tissues. Vitamin B6 is also used in the cutback of homocysteine, a substance detrimental to blood vessel walls.
Still on the benefits of yam especially in women’s reproductive health, yams are regarded as a good boost for ovulation and fertility (little wonder some culture ensure new brides are well fed on yam).  
Known for the high content of complex carbs contained in them, yams are classified as starchy tuber vegetables and rank low on the glycemic index. As carbs, they are good energy providers. And their complex nature make them slowly digested into the blood thus keeping blood sugar levels even.
They are also an excellent source of dietary fibre which promotes healthy digestion and works effectively in the reduction of bad cholesterol and constipation. Fibre has great positive impact on the bowels and this lowers the risk of colon cancer significantly.

The potassium in yam helps in countering the consequence of high sodium in your body and works in keeping your heart beat as normal as possible. This makes them equally efficient in the control of blood pressure, stroke and other cardiovascular diseases. As a source of Vitamin C and Beta carotene.
Yams are loaded with antioxidants and possess also have good anti-inflammatory properties. Antioxidants help rid your body of free radicals – cancer friendly elements that also cause undue damage to the body.
Protection against lung and oral cavity cancers, while also keeping your skin, eyes and bones healthy – that’s a function of Vitamin A, another nutrient found in yams. That’s not all! More reasons to eat yam? Do so and enjoy nutrients like Iron – an effective immune booster; copper which is helpful in the production of red blood cells and effective blood flow within the body; and Magnesium – a bi-component in the potent antioxidant enzyme superoxide dismutase.
In some Asian countries (China, Korea, and Japan in particular), yams are effectively put to use as part of Asian traditional medicine due to the presence of the allantion compound in them. When used as a poultice to boils and abscesses, healing process is accelerated.
Going to enjoy a rich yam diet? I bet you do!

Made by boiling or infusing dried Roselle (hibiscus) leaves in hot water, Zobo is a favourite in Nigeria, Ghana, Senegal and some Northern parts of Africa and the Caribbean (named Sorrel there).
Carrying an enormous amount of vitamin C and a high concentration of antioxidants, Zobo sure has its numerous health benefits. Little wonder this super drink is often enjoyed warm as a soothing tea or chilled as refreshing juice. For ages, Roselle leaves have been used in traditional medicine as a natural diuretic, mild laxative and fever/cold combatant.
A drink of Zobo has shown to relax the uterus significantly, reduce cholesterol content in the body, suppress blood lipid levels, improve loss of appetite and combat indigestion. Roselle leaves are also known to possess anti-hypertensive properties which make them impactful in the control of blood pressure. Their diuretic properties equally make them useful in protecting your liver.
Another attribute of these petals is their anti-bacterial effects on worms and bacteria in the body. Drinking zobo also helps your body in reducing its absorption of carbs, thus subservient to weight management. Alkaline in nature, zobo leaves have got cleansing properties which also work in maintaining a balanced pH in your body. The anti-oxidants in them also make this unique drink a great detox go-to. Calcium, carotene, niacin, riboflavin and iron are some other nutrients zobo drink has to offer your body.
Got sweet tooth? To enjoy the best of this nutritious herbal drink, ditch the sugar. Date fruits or honey are healthier alternatives for sweeteners. And rather than use artificial preservatives for flavours, go for fresh fruits. Fresh fruits give your drink that sweet fruity taste plus loads of nutrients too!

Zobo
Ingredients:
•    2 large cups of zobo leaves
•    1 Pineapple, peeled and cubed
•    1 large cucumber (cubed)
•    One piece fresh Ginger, grated
•    1 Tbsp. cloves (ground or whole)
•    2 Oranges, peeled and cubed
•    12 -20 Dabino (Date fruits, pitted and soaked)
•    Water
Directions:
Wash zobo leaves thoroughly and place in a large pot. Also, wash the pineapple and orange peels thoroughly to ensure no dirt and add into the pan. Cover generously with water and bring to boil on low heat for about 30 minutes.
While the leaves and peels are boiling, combine all other ingredients in a blender and puree till smooth.
Turn off the heat and add your blended fruits and spice mix. Stir well and leave to cool. If not drinking immediately, leave to cool further with the leaves still infused. You can allow infusion for a whole day, and then carefully strain at night into containers or bottles for chilling in the refrigerator.
***You may choose to add your cloves right from the beginning to boil with the leaves.

Love fries so badly you just can’t help longing for them?
Well, you’re certainly not alone. I used to feel guilty each time I indulge in fries. But not anymore! I discovered something delicious and refreshingly healthy. Plus the fact that it’s a winner with my daughter! So I don’t have to worry about being tempted to have a taste when making some for her.
It’s none other than yummy Apple fries. They make a healthy alternative to regular chips and are a lot tastier. Apples are not only low-calorie, low-fat and sodium free, but they’re also wholesomely packed with nourishing goodness and health benefits that make them a great treat anytime.
Apples come loaded with fibre which helps in providing satiety, that feeling of fullness that prevents binge eating and controls appetite. Lowering of blood sugar and cholesterol (by reducing insulin secretion), prevention of cancer, heart diseases, blood pressure and better lung functions are some incredible gains of eating apples. Apples are also an excellent source of antioxidant phytonutrients – flavonoids and pectin, immune-boosting Vitamin C, and traces of iron, potassium and phosphorous. 
One apple a day keeps the doctor away, right? Adding a hint of cinnamon to baked apples in today’s recipe makes it perfectly healthy!
Let’s make some tasty, healthy treat.

Ingredients:

4 Apples
1 Tbsp ground Ginger
1/2 Tsp ground Cinnamon
1 cup plain yoghurt (optional for dip)

Directions:
Slicing from side to side cut thoroughly washed apples into half. Then further cut each half into strips of four (like thin fries). Ensure to remove seeds. Next, pour cinnamon and ginger in a bowl and begin to toss around the apple chips in the ginger and cinnamon mixture. Ensure they are evenly coated. Then bake in pre-heated oven (180 degrees centigrade) for about 10 -15 minutes each on both sides until crispy. 
That’s it! Real quick and easy, right?
Kids love yoghurt, so if trying it out for your children the first time, allow the fries to cool a bit and serve with some plain yoghurt as dip.
Give it a try, won’t you? It’s going to be an instant hit!