Seasonal Nigerian Ingredients for Easy Meal Prep

The health benefits of our dishes and easy recipes are in high demand in today’s world, especially in the global south and Nigeria. Let’s consider seasonal ingredients for easy meal prep to help you save the stress of asking yourself what to cook every time. Ikook is designed to help solve your meal prep needs.

 

Why Should You Cook with Ugu, Waterleaf, and Fresh Coconut in April?

These ingredients are characterized by a unique factor: Seasonal availability, peak freshness, and affordability. Some Facts and Nutritional Benefits of Fluted Pumpkin Leaves or Vegetables, water, and Fresh coconut for meal prep service include;

For example, for Ugu (Pumpkin leaves)

Fluted pumpkin leaves are a source of dietary fiber that helps maintain the digestive system’s health. It plays an essential role in improving digestion, thereby reducing health conditions like irritable bowel movement, constipation, and those caused by indigestion problems like ulcers and gastroparesis.

The vitamin contents in this vegetable help maintain healthy tissues, cells, membranes, and skin and treat wounds in the case of vitamin C. The protein in fluted pumpkin leaves also helps improve and maintain the body tissues, including the connective tissues, muscles, and nervous systems.

They are rich in alkaloids, resins, hydrocyanic acid, tannins, and flavonoids, powerful antioxidants that offer some immune system and anti-inflammatory benefits. Foods rich in antioxidants are known to be effective in preventing cancer and other associated health conditions like ulcers due to their ability to avoid the damage that oxidative stress should have caused in the body.

It has an anti-diabetic effect, which means it can treat diabetes mellitus by reducing glucose in the blood. The extract of Ugu leaves has proved effective in this case, and it has been used as an anti-diabetic agent to regulate the blood glucose level.

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Then, For Waterleaf, the benefits include;

Waterleaf is a rich source of the essential nutrients Calcium, Phosphorus, Iron, and Vitamin C. Waterleaf is an excellent source of calcium and phosphorus, both necessary for healthy bones. Some research has shown that taking calcium without phosphorus does little for bone strength. Waterleaf is an excellent dietary source of iron. Iron deficiency can range from mild to severe. Those who experience milder symptoms benefit the most from shifting to an iron-rich diet.

 

Fresh Coconut has proven to be;

Historically, people have used coconut as part of traditional medicine. The fruit is said to, among other things, counteract some poisons, ease inflammation, kill bacteria, treat diarrhea And kidney diseases, and reduce pain.

Researchers have found that coconut husk-fiber extracts reduce pain and inflammation in mice. They also found that coconut water showed antidiabetic effects in animal studies and reduced blood pressure in hypertensive rats. But it’s not clear if these benefits carry over to humans.

The antimicrobial properties of coconut meat can help prevent infections related to root canals and other teeth issues. Although eating meat is not a substitute for proper dental hygiene, it can help kill unwanted bacteria in your mouth and protect your gums and teeth from infection or cavities. Regularly eating coconut meat might help with weight loss. The MCFAs widely found in meat are associated with fat burning.

Read also: 10 ways to cook jollof rice step by step

How Do You Preserve These Ingredients for Weekly Meal Prep?

Blanching & freezing ugu/waterleaf.

To enjoy muboora (pumpkin leaves) when it’s out of season, boil it for a few minutes with a little bit of bicarbonate of soda, let it cool, and then freeze. When ready to cook, defrost and cook as you usually would.

They can also be blanched in boiling water for one to two minutes and then frozen later. Our dried ugu leaves and waterleaf can be stored for up to six months in your pantry and the freezer and used in soups, stews, and other dishes.

Storing fresh coconut (grated vs. whole).

You can freeze grated coconut; they will last about 1/2 a year in the freezer. Pack them into ice cube trays, freeze them, and then transfer them into a bag for easy portioning. Or roll little balls of the coconut, arrange them on a sheet tray, and then transfer them to a bag. Fresh Grated Coconut: If you’ve grated the coconut, store it in an airtight container in the fridge for up to 5 days. Freezing Grated Coconut: You can freeze grated coconut for up to 6 months.

Whole Coconut: Store unopened coconuts in a cool, dry place away from direct sunlight. Wrapping them loosely in a breathable material like a paper towel can help maintain freshness; it can be stored in a room for up to 3 months without any spoilage.

General Tips to avoid spoilage.

For the three ingredients considered here, there are key ways to avoid spoilage at any point, among which dryness is key for the leaves; ensure the leaves are dry before storage. Avoid purchasing leaves with water on them as they spoil faster than remove Bad Leaves; discard any damaged or wilted leaves to prevent contamination of the whole bunch.

Keep Whole: Store the leaves without cutting or slicing unless you plan to use them immediately. Blanching: Steam or blanch the waterleaf briefly, then allow it to cool before freezing. This reduces its bulk and preserves freshness.

Store unopened coconuts or blended coconuts in a cool, dry place away from direct sunlight. Wrapping them loosely in a breathable material like a paper towel can help maintain freshness. Of which it can stay for more than 3 months.

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What Are 3 Quick Meals You Can Make with These Ingredients?

 

Quick Ugu and Waterleaf Soup (Edikaikong)

This is a simplified version of the traditional Nigerian vegetable soup.

Ingredients:

• 1 bunch of ugu leaves (fluted pumpkin)
• 1 bunch of waterleaf
• 1 cup of assorted meat or fish (pre-cooked)
• 2 tablespoons palm oil
• 1 tablespoon ground crayfish
• 1 seasoning cube
• Salt and pepper to taste

Steps:

1. Wash and chop the ugu and waterleaf, ensuring they are dirt-free.
2. Heat palm oil in a pot, then add ground crayfish, pepper, and seasoning cube. Stir for a minute.
3. Add the pre-cooked meat or fish and a small amount of its stock.
4. Stir in the waterleaf first, cook for 2 minutes, then add the ugu leaves.
5. Mix well and let it simmer for 3–5 minutes on low heat. Serve with rice or swallow.

 

2. Coconut-Infused Jollof Rice

This dish combines the rich flavors of coconut milk with classic jollof rice.

Ingredients:

• 2 cups long-grain white rice
• 1 cup coconut milk
• 1/2 cup tomato puree
• 1/2 cup blended tomatoes, bell peppers, and onions
• 2 tablespoons coconut oil
• 1 seasoning cube
• 1 teaspoon curry powder
• Salt to taste

Steps:

1. Heat coconut oil in a pot, sauté onions, then add tomato puree and blended tomato mixture. Cook for about 10 minutes.
2. Add curry powder, seasoning cube, and salt to taste.
3. Pour in coconut milk and stir well.
4. Add washed rice to the pot and mix until evenly coated with the sauce.
5. Add water, cover, and cook on low heat for about 20 minutes or until the rice is tender.
6. Fluff with a fork and serve with grilled chicken or plantains.

 

3. Stir-fried water with Protein

A quick stir-fry that works as a side dish or light meal.

Ingredients:

• 2 cups waterleaf (chopped)
• 1/2 cup cooked protein (chicken, shrimp, or beef)
• 1 tablespoon vegetable oil
• 1 teaspoon minced garlic
• Salt and pepper to taste

Steps:

1. Heat vegetable oil in a pan or wok on medium-high heat.
2. Add minced garlic and sauté until fragrant.
3. Toss in the cooked protein and stir-fry for about a minute.
4. Add the chopped waterleaf and stir-fry for another 2–3 minutes until wilted.
5. Season with salt and pepper to taste. Serve with steamed rice or yam4.

These recipes are quick, flavorful, and easy to customize based on your preferences!

 

Are These Ingredients Good for Weight Loss or Special Diets?

One good thing about the ingredients covered in this meal prep series for Nigerians is that it solves the major problem many face, especially in the global south, which deals with calories, which is solved by taking more food with waterleaf.

It also considers the healthy fats in coconut, the richness of fiber, and other benefits of the Ugu.

The good thing is you don’t have to prepare the food yourself; at the cook, we have well-trained private chefs that understand dietary needs and prepare dishes based on our client’s preferences.

 

Hire a Private Chef with iKooK For Meal Prep Service.

You don’t have to worry about your meals any longer, simply planning by making all your meals before time will not just help you but it will give you time to do other things, who is the best to help with that than a chef, ikook offers you the best and most affordable premium meal service that you can not resist.

Contact us today to book a meal prep service and save yourself from kitchen stress.