Why its important to wash fruit and vegetables

It is advised to wash vegetables and fruit produce under running water. For softer, porous produce such as strawberries and green onions, a thorough rinse is recommended.

Washing fruits and vegetables is crucial for several reasons. It helps to remove bacteria, reduce pesticide residues, and eliminate dirt and other contaminants that can be present on their surfaces.

Washing your produce is a crucial step in food safety! It significantly cuts down on pesticide residues from farming, though it may not get rid of all traces. It's also key in eliminating nasty contaminants like E. coli, slashing the chances of foodborne illnesses.

Plus, it cleans off any dirt and debris that might have hitched a ride during harvesting, storage, or transport. And don't forget, a good rinse can be your best defense against cross-contamination, keeping bacteria from hopping from one food item to another.

It's crucial to understand that washing produce might not remove all contaminants, especially if they're embedded deep or the produce is damaged. Still, it's a good habit to wash your fruits and veggies to reduce risks and promote food safety.

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The power of Tomatoes

Tomatoes possess potent medicinal properties. They can reduce cancer risk, prevents cardiovascular diseases, purify carcinogens from cigarette smoke, and are rich in minerals and vitamins. Additionally, tomatoes can lower hypertension, regulate blood sugar levels, dissolve gallstones, lessen the severity of blood clots, treat inflammation, among other
benefits.

The Tomato Festival in Spain holds the title of the world's largest food fight, a tradition cherished for over 70 years. It originated from a street brawl that was so much fun it became an annual celebration. Tomatoes are the projectile of choice for their rich umami flavor and the gratifying splat they make.

China is the world's largest tomato producer, accounting for almost 37% of the global
production. India and Turkey are the second and third largest producers, respectively.

The Yorubas, who reside in the southern regions of Nigeria, use a significant amount of tomatoes in their cooking, lending an umami taste and richness to their dishes.

A staple in their cuisine is tomato pepper stew, which is served with various foods such as
yam, amala, fufu, eba, and rice.

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Red, White and Yellow onions

In West Africa, the diversity of agricultural products is vast, reflecting the continent's varied climates and cultures. Among these, onions stand out as a staple ingredient in many African cuisines, cherished for their ability to add depth and flavour to dishes.
One common variety is the Red Onion, widely appreciated for its vibrant colour and slightly
sweet flavour. These onions are a favourite in stews, akara, moi moi and as a garnish, adding a pop of colour and a mild, pleasant taste.

Another popular type is the Yellow Onion, known for its versatility. These onions have a balance of astringency and sweet in their flavour, making them perfect for cooking, as they become sweeter the longer they cook. They are often used as a base for jollof rice, beans, efo soup, pepper stews, and fitters across West Africa.

In addition to these, the White Onion, with its sharp and pungent flavour, is commonly used in African-American cooking. It's particularly favoured for marinading or serving raw in salads and coleslaw, for those who appreciate its intensity.

Each of these onion types plays a crucial role in West African culinary traditions, showcasing the continent's rich agricultural and cultural diversity.

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Making Moi Moi

Moi moi cake is a delectable Nigerian dish made from beans and vegetables. Traditionally, it is steamed in banana leaves and served as either a side dish or a snack. Preparing moimoi cake is quite straightforward, and it can be done in a few easy steps.

Firstly, soak your split or peeled beans for at least two hours. These beans are available for purchase on our website. Then, finely chop the carrots, onions, tomatoes, scotch bonnet, and peppers.

Next, blend the beans in a blender or food processor until smooth, adding a little water if necessary to facilitate the blending process. Once blended, transfer the bean and vegetable paste into a mixing bowl. Incorporate some tomato paste, garlic paste, and seasonings according to your preference. Stir the mixture thoroughly.

Lightly oil a cake tin or baking dish, then pour the bean and vegetable mixture into it.

Bake in the oven at gas mark 180 for approximately 20 minutes. To check for doneness, insert a toothpick or knife into the cake; if it comes out clean, your moi moi cake is ready to enjoy.

Let the cake cool for a few minutes before slicing and serving. Savor your delightful moi moi cake as a side dish or the main course, accompanied by ogi
(Pap) or soaked garri.

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Popularity of eating chili peppers

Eating chili peppers can be a fiery experience for many people. These spicy fruits contain a compound called capsaicin, which is responsible for the burning sensation when consumed. Despite the heat, chili peppers and chilli sauces have gained popularity worldwide for their unique flavors and health benefits. They are rich in vitamins A and C, as well as antioxidants that can help boost the immune system and reduce inflammation.

Different varieties of chili peppers exist, ranging from mild to extremely hot, such as the Carolina Reaper, known as one of the spiciest peppers in the world. When eating chili peppers, it's important to start with milder types if you are not accustomed to spicy foods and gradually increase your tolerance. Some people enjoy the endorphin rush that comes from eating spicy foods, while others may find it uncomfortable. Whether you love the heat or prefer milder flavors, incorporating chili peppers into your diet can add a flavorful kick to your meals and provide potential health benefits. In numerous West African nations, chili peppers, powders, and sauces are essential ingredients in cuisine.

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Jollof rice is a beloved West African dish

Jollof rice is a beloved West African dish known for its vibrant color and rich flavour. It’s a one-pot rice
dish cooked with tomatoes, peppers, onions, and a variety of spices. Each country in West Africa has its own version, with subtle differences in ingredients and cooking methods. The dish is often served at celebrations and on bank holidays. Click to see recipe

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Eat Garri

Garri is an excellent source of dietary fiber, aiding in digestive regulation. Originating from Ijebu land, this authentic crunchy garri is produced from grated, dried cassava and is packaged in reusable buckets. These containers are more orderly and prevent spills better than polythene bags. Garri is commonly used to prepare Eba, for soaking, making garri rolls, or as a topping for beans. Sourced from Africa, the product is sealed in airtight buckets to prevent spills, maintain tidiness, and enhance shelf life.

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Eat Beans

Black-eyed beans is a great addition to any kitchen. With 2kg of raw and pure beans, this product is perfect for those who want to add organic, vegetarian, and gluten-free options to their diet. The beans are perfect for a main meal and can be used in a variety of dishes, including African cuisine. They are also low in carbohydrates, high in protein, making them a great choice in adding more pulses to their diet. Eat Beans!

Indulge in the rich and authentic taste of Nigerian Honey Beans (Ewa Oloyin) with this 3.5 kg bucket of MAMA GARRI brand beans. Sourced straight from Nigeria, these raw and pure beans are 100% natural and full of protein. Perfect for any main meal, these beans are a staple in African (Yoruba) cuisine and will surely be a hit at your dinner table. As an added bonus, these beans are allergen-free and suitable for those with peanut allergies. With its food specifications that include being a organic, plant-based, carb free and naturally packed with protein, it's easy to store and use at any time. Don't miss out on the chance to add this delicious and versatile product to your food cupboard. Eat Beans.....

Savor the authentic and rich flavor of Peeled/Split white beans with this 1kg bucket of MAMA GARRI brand beans. Directly sourced from Nigeria, these beans are raw, pure, and 100% natural, packed with protein. Ideal for any main dish, they are an essential part of African (Yoruba) cuisine and are sure to be a favorite at your dinner table. Additionally, these beans are allergen-free, making them perfect for those with peanut allergies. They boast food specifications such as being organic, plant-based, carb-free, and naturally high in protein, making them convenient to store and use anytime. Seize the opportunity to incorporate this tasty and adaptable product into your pantry.

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African flours

Yam flour, also known as "elubo" in Yoruba, is a versatile ingredient commonly used to make a traditional Nigerian dish called "amala" (or "amula"). This dish is a staple in many Nigerian households and is particularly popular among the Yoruba people. Amala is not only delicious but also nutritious, providing a good source of carbohydrates and dietary fiber. Enjoy your cooking adventure with yam flour, and savor the rich flavors of this beloved Nigerian dish!

Pounded yam is a traditional West African dish, particularly popular in countries like Nigeria and Ghana. It is made from yam tubers that are boiled until soft and then pounded or mashed into a smooth, stretchy, dough-like consistency. This dish is often enjoyed with a variety of soups and stews, such as egusi soup, ogbono soup, or vegetable soup. Pounded yam is cherished for its unique texture and ability to pair well with rich, flavorful sauces, making it a staple in many West African households.

Plantain flour is a type of flour made from dried and ground plantains, which are a close relative of bananas. It is commonly used in various cuisines around the world, particularly in African, Caribbean, and Latin American regions. Unlike banana flour, which is made from the sweeter banana variety, plantain flour is typically derived from green, unripe plantains, giving it a more neutral, slightly earthy flavor. This flour is gluten-free, making it a popular alternative for people with gluten intolerance or celiac disease. It is also rich in dietary fiber, vitamins A, C, and B6, and minerals such as potassium and magnesium. Plantain flour can be used in a variety of recipes, including baked goods, pancakes, and as a thickener for soups and sauces. Its versatility and nutritional benefits have made it an increasingly popular ingredient in health-conscious cooking and baking.

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Lentils

Biblical grain, or lentils, is one of the oldest and healthiest grains that has survived for millennia and still remains popular. Its unique nutritional properties make it particularly recommended for people over 50, helping to maintain vitality, health, and youthfulness for longer.

Regular consumption of lentils improves well-being and supports the proper functioning of the body, protecting it from many ailments.

Lentils, known as biblical grain, are one of the oldest crops cultivated by humans. Their rich history and unique nutritional properties make them an incredibly valuable dietary ingredient.

Source of plant-based protein: Lentils are an excellent source of protein, essential for building and regenerating tissues. This is especially important for older adults who may have a reduced appetite for meat.

Lentils and the health of mature individuals
Why should people over 50 years old be particularly interested in lentils?

Strengthens the skeletal system: Lentils' high calcium and magnesium content makes them an excellent food for people at risk of osteoporosis.

Lowers blood pressure: Lentils contain potassium, which helps lower blood pressure, which is especially important for people with hypertension.

Improves digestive function: Lentil fibre regulates the intestines and prevents constipation.

Supports the immune system: Lentils contain B vitamins that are essential for the proper functioning of the immune system.

Prevents anaemia: Lentil iron helps prevent anaemia, a common problem among older adults.

Types of lentils and their uses

Red lentils: The most popular type of lentil, they cook quickly and have a delicate flavour. Ideal for soups, sauces, and one-pot dishes.

Green lentils: They have tougher skin and longer cooking time. They retain their shape after cooking, making them perfect for salads and cold dishes.

Black lentils (beluga) Are characteristically black and have a delicate, slightly sweet flavour. They are ideal for gourmet and oriental dishes.

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Charity Work

Our outreach work started in Ibadan, Nigeria, Africa, during the time of Covid-19 when everybody experienced lockdown, and many people had no source of income during that period. The Government were slow to provide food and support for many people. We decide to help the community by providing bags of garri to the elderly on the street. We wanted to make a difference for our community on the streets of Ibadan.

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