Easy-Breezy Creamy Pea Salad -Nigeria & Vegetable Diet -Day 4

you know, somebody asked me; are these vegetables in Nigeria? I say there are...these and many more. My goal in this vegetable series is to;

Expose that we have these vegetables, showcase some cooking  techniques that will highlight the integrity and nutritional values of these vegetables and finally to inspire us to eat more vegetables and make it more of our diet. Therefore, I recommend that you apply same techniques on any vegetable of your choice that has similar characteristics as these recipes. For instance, I can make corn salad using same techniques as this pea salad because they are both starchy vegetables with some meatiness...hope I answered your questions.

Technique of cooking here is Blanching...when we blanch, we are preserving color/texture of such vegetable while making it tender, adaptable to other uses and most of all, to preserve more nutrient. Because the more we cook vegetables, the more its nutritional/vitamins etc is lost. So sometimes it better consumed raw or blanched.

Here goes my simple recipe;

fresh or frozen peas-thawed

pre-salted boiling water

Direction; boil peas for JUST ONE MINUTE!!

Scoop peas out and transfer into an ice cold water (this stops the cooking process).

Dressing

nonfat Greek yogurt or light mayonnaise

salt,

orange zest (optional) and little of its juice

freshly ground black pepper

little small diced red onions

very little agave nectar to enforce sweetness of peas or honey (optional).

Direction; whisk all ingredients together and chill till peas are completely drained and cooled.

Finish/garnish with toasted choice of nuts...I used slivered almonds because I had some at

home. Peanuts are just fine...you get a creamy-zesty-nutty trifectar!

As much as possible...stay away from those mushy canned vegetables...go fresh or go market...

Tasty day guys...

Ekpeye adhi ni o!

Roasted Carrots- Vegetables & Nigerian Diet...Day 3

 I know some Nigerians might argue that we don't have baby carrots in Nigeria...you lie! There are; I saw them myself and spoke/commended the local farmer/supplier who supplied us when I worked for Genesis-2010. If you have no access to baby carrots, use regular type; just peel, cut in bias, wash and follow same cooking technique here.

You will be amazed how intensely sweet carrots can be when roasted, especially when in season. Even more amazing is how vegetable texture changes to an appreciable one when right cooking technique is used.

Long  story short, this is one way i enjoy carrots...high temp roasting with simple seasoning;

you will need extra virgin olive oil (I love fruity flavor it yields-you can use regular oil).

salt

freshly ground black pepper or Priscilla's All Purpose seasoning

Greased Baking pan

Preheated 450 degree Fahrenheit  oven

so;

combine oil, carrots, salt and seasoning to coat very well

Roast in oven for about 25 - 40 minutes depending on size of carrots.

Stir half way through cooking time to ensure even cooking and char.

Pull out of oven, plate and enjoy!

Tip: you can garnish with minced fresh cilantro, green onions or scent leaves and or a little drizzle of honey or maple syrup...

Serve as a side dish, vegan diet or munchies.

Be honest, is this hard?

Do have a Tasty experience in your KITCHEN and don't forget...vegetables are good for your health!

XOXO..

Brussels Sprouts with Nigerian Accent!

  

Anytime I want to scare someone who doesn't like vegetables; I start by showing them unfamiliar raw type and this is my go to under-appreciated veggie but it's really so good if treated with respect...that's all it ask for...is that too much to ask? This is Brussels Sprout. I call it cabbage cousin. The way to know a good one is by touching it. It should be firm and green. There are many ways to cook this vegetable; steam, roast, saute etc.

My style here is high temp roasting with most minimal seasoning! This veggie don't need too much on her/him...period!

here's how it went down;

I peeled off couple of leaves that are yellow. Cut off tough ends and cut in halves for less cooking time...as you know am not be in the kitchen all day. Plus, heat or water in case you choose to steam it will permeate in easily.

I washed them, pat dry with clean kitchen towel (moisture will steam it...not how I like it).

I drizzle my garlic/scent leaf infused extra virgin olive oil generously. Sprinkled Priscilla's All Purpose seasoning...believe me, no salt needed.

I popped into a preheated 450 degree Fahrenheit oven (Nigerians forgive me; I came to America with Metric System and 10 years later I lost it...believe it or not, metric is actually easier...but hey, this is my new normal now). High temperature crisps it, chars it and makes it taste smokey...feel me?

 

 What you see here as finished product is;

I combined balsamic vinegar and a little agave nectar, cooked it to reduce to syrupy consistency and glazed the veggies...optional. Then i chopped some roasted peanuts (naija groundnuts) and baptized it in holy perfection!

Crispy-creamy-sweet-smoky-crunchy-salty perfection!

Simple but uto eto!

So here's what am going to tell you; if you are not eating right amount of vegetables; you are being unfair to your body and cheating on it...you don't like people, spouse, boyfriend or anyone cheat on you...why are you cheating on your own body?

Head to the market, to the kitchen and let's cook this today! not tomorrow...

Nigeria & Vegetables - Jollof Rice & Meat Stuffed Cabbage - Day 1

I mentioned last week that am going to answer many questions I have received on why Nigerian diet don't have a lot of vegetables. Some food adventurers wonder if it is because we don't grow vegetables, don't like them or what?. Some mentioned except for soups like edikaikong,not much is used in other soups to meet dietary requirement and that if used in fried rice; it is sparingly used...to mention but a few.

This is another type of filling...all vegan...text your IQ...what's in the FILLING?

I am by no means offended as a Nigerian...I travel a lot too for culinary adventures...as I eat my way through any land I thread my feet; I take notes, form my opinions and try to find answers as much as I can.

MY ANSWER;

Nigeria is so abundantly endowed!!!!! so endowed that Nigerians can't even fathom how much of nature's goodness is in that land...culinarily speaking, there are tons of vegetables  as there are many food items in Nigeria I know that for sure...possible reasons and facts are;

1.  Nigeria is a tropical country; rainy/dry or hot for the most part depending on location. Therefore, some vegetables that grow in certain climate and location of the country will abound in such areas that it thrives and scarce in the other. Similarly, availability of such vegetables to other parts depend on transportation, preservation that will uphold its freshness and shelf life...this is a challenge and so; if made available in scarce areas as is the case now, it becomes expensive and as you know...only few can afford it.

2. Meeting RDA (Recommended Dietary Allowance) of vegetables is 1/2 cup (4 0z) on average. Not a lot of people meet that due to dislike of vegetables, types, affordability issues as mentioned above, over cooking that destroy its nutritional values etc.

3. Ignorance Factor, until recently; some people in Nigeria consider salad food for goat or cow because these animals are fed with leaves. Not to mention as a meal! I totally get it because I walked their path sometime, Nigeria is a country of hustle and survival of the fittest. After a long days HARD WORK...you will be looking for foods that are filling which of course transcends into foo-foo & soup, rice, yam and loads of carb if you will. (I LOVE MY COUNTRY meeeen)! In the same vein, vegetables suffers limited usage and this is not just in Nigeria. Awareness of what vegetables we have in Nigeria and knowledge of how to cook or use it will sure attract more consumption and THIS IS WHAT THIS WEEK'S BLOG WILL FEATURE...SIMPLE TECHNIQUES TO PUMP UP INTEGRITY OF VEGETABLES.

I leaped for joy when I traveled to the northern part of Nigeria, east and south of Nigeria that I discovered herbs and vegetables we have...I literary wanted an immediate come back to Nigeria which I will, believe me...

enough talking let's see...what's cooking here?

Let's begin with most common and popular vegetable Cabbage and its cousin...full of water content, some tender and few not, vary in color, high in fiber, protein, low in calories, no fat or cholesterol, high in vitamins to mention but a few. THIS IS SAVOY CABBAGE. FYI same cooking technique for this applies to regular cabbage we grow in Nigeria. I just happen to have this in refrigerator. This has a crinkled texture but don't be fooled; it is just as tender as regular type.

How I made this;

pluck out leaves of cabbage or cook in whole (you must cut incision at the bottom to allow water boil into body). Cooking technique? Blanch cut or full head cabbage in a presalted seasoned boiling water for 2-4 minutes depending on how big is the size. Take off and place in an iced bowl to stop cooking process. When almost cooled, take off water, spread in a pan or wide dish and pat dry.

Filling

Let your imagination go to work...as you see here; I made mine all out naija. Nigerians love jollof rice and chicken or beef and I had them as left over in refrigerator, plus my son left over fried egg...bingo! 

That became my filling...no secret, no fuss or muss!

Key things to remember;

1. Cut off core because it's tough, I snipped it in an angle.

2. Fill in just enough to allow of nice roll up without tearing or burst

3. First roll inward, sides in and roll forward. Cook seam side down

4. Cook by steaming...I placed mine in baking dish, added little water at the bottom, seasoned the water with salt/pepper/onions/maggi...in my Kitchen, Taste is huge!!!

5. Cover with foil and let cook for 20 minutes in a preheated 350 degree oven. Take off heat and let rest for 10 minutes before cutting or serve in whole.

Great as appetizer, main meal.

Try this today in your KITCHEN!!! Be sure to tune in tomorrow for another Nigerian vegetable show down...

Note:

This is a global issue and not limited to Nigeria...a lot of people don't appreciate veggies and optimize nutritional values therein. This blog is for you too.