6d • Lifestyle & Identity
Tasty Tuesday
Delicious recipes for Catfish and Goat pepper soup by Dr Gloria. Live demonstration!
Puff puff recipe from Mrs Chinyere Showumi;
Dr Chioma Oji-Konyeaso gave her delicious okro soup recipe.
I have created a detailed recipe for Nigerian catfish and goat head peppersoup including local ingredients and herbs with their botanical names.
🐐 The Recipe: Nigerian Goat Meat & Catfish Peppersoup
This recipe is designed to honor the traditional method while incorporating herbs with noted wellness benefits.
Ingredients:
· Proteins:
· 500g goat meat (cut into bite-sized pieces)
· 1 medium-sized catfish (about 1.2kg), cleaned and cut into chunks
· Local Herbs & Spices:
· 2 tbsp Delta-style pepper soup spice (contains a blend like ehuru/calabash nutmeg, alligator pepper)
· 1-2 scent leaves (Efirin/Nchanwu), thinly sliced
· A few slices of Utazi leaf
· 1 Uda pod (grains of Selim)
· 1-2 Ehuru seeds (calabash nutmeg), crushed
· 2-3 fresh uziza leaves, sliced (or 1 tsp dried uziza seeds)
· 1 tsp dried ginger powder or fresh slices
· Other Ingredients:
· 1 medium red onion, sliced
· 2-3 scotch bonnet/habanero peppers (to taste)
· 2 seasoning cubes (e.g., Maggi)
· 2 tbsp ground crayfish
· Salt to taste
Instructions:
1. Cook the Goat Meat: Place the goat meat in a pot. Add enough water to cover it, along with half of the sliced onions, one seasoning cube, and a tablespoon of the pepper soup spice. Goat meat is tough, so bring to a boil, then simmer on low heat for 45-60 minutes (or use a pressure cooker for 20-25 minutes) until tender.
2. Prepare the Base: Once the meat is tender, add the remaining onions, pepper soup spice, ginger, ground crayfish, crushed ehuru seeds, uda pod, and blended peppers. Add 1.5 liters of fresh water. Season with the remaining seasoning cube and salt. Allow this to boil together for 10 minutes to build the flavor base.
3. Add the Catfish: Gently add the catfish chunks to the bubbling broth. Do not stir vigorously to avoid breaking the fish. Let it cook for 7-10 minutes until the fish is firm and cooked through.
4. Finish with Fresh Herbs: Turn off the heat. Stir in the thinly sliced scent leaves, utazi, and uziza leaves. The residual heat will wilt the herbs perfectly, preserving their aroma and nutrients. Taste and adjust seasoning.
5. Serve: Enjoy hot on its own as a comforting, spicy soup.
🌿 How the Local Herbs Support Menopausal Wellness
The local herbs in this soup do more than add flavor; they are rich in compounds that can help manage common menopausal symptoms.
Primary Herbs (Key Benefits):
· Drumstick Leaves (Moringa) & Amaranth Leaves: You can add a handful of fresh or dried leaves. A scientific study found that supplementing with these leaves significantly increased antioxidant levels and decreased oxidative stress markers in postmenopausal women.
· Key Effects: Reduced fasting blood sugar, increased hemoglobin, boosted antioxidants like vitamin C.
Traditional Soup Herbs (Supportive Benefits):
· Scent Leaves (Efirin/Nchanwu): This herb is a digestive aid and has antimicrobial properties, supporting overall wellness.
· Utazi Leaf: Known for its slightly bitter taste, it is traditionally used to support digestion and may have anti-inflammatory properties.
· Ehuru (Calabash Nutmeg) & Uziza: These warming spices aid digestion and add depth to the soup's flavor profile.
· Ginger: A well-known anti-inflammatory agent that can aid digestion and help soothe minor aches.
The Synergy: Menopause involves a decline in estrogen, which has antioxidant properties. This soup combines protein-rich meats for strength with a broth full of herbs that provide antioxidants, support metabolic health, and aid digestion, addressing multiple concerns holistically.
💡 Important Considerations for Your Health
While this soup incorporates beneficial herbs, it's important to approach it as part of a balanced lifestyle.
· Not a Medical Treatment: This recipe is a nutritional supplement, not a replacement for medical advice. Always consult your doctor for significant health symptoms.
· Holistic Approach: For menopause management, experts also stress lifestyle modifications (stress reduction, moderate exercise), a nutrient-rich diet (oily fish, nuts, seeds), and ensuring adequate intake of specific nutrients like Magnesium and Omega-3 fatty acids.
· Quality of Herbs: If seeking therapeutic effects, the quality and dosage of herbs matter. The amounts in this soup are culinary; for targeted supplementation, consult a qualified nutritionist.
· Listen to Your Body: Introduce new herbs gradually. If you have any allergies or are on medication, check with a healthcare professional first.
🔍 Finding Special Ingredients
You can find many of these herbs (fresh, dried, or powdered) in African or international grocery stores. Some, like moringa and amaranth powder, are also widely available online or in health food stores.
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