You can also use blended onions, Using a tablespoon or your fingers, add the pumpkin seed paste in lumps into the stock. Egusi soup is very popular in Nigeria and Cameroon and generally served with fufu. Your email address will not be published. Dooney. What is Egusi in English, I believe it's pumpkin seed. TAGGED WITH: Egusi soup, pumpkin seeds egusi soup. This type of helpful fat is present in a variety of foods and oils. Egusi seed is very small while, pumpkin seed is actually bigger than Egusi seed. It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health. Log in, Pumpkin Seed 'Egusi' style Soup and Efo Igbo. Egusi is widely enjoyed in … Here are 11 health benefits of pumpkin seeds, backed by science. In a recent reviews of 20 studies, researchers concluded that people who eat a diet rich in linoleic acid ( a main form of omega-6} were 3x less likely to develop type 2 diabetes than those with lower levels of the fatty acid. The seeds’ zinc content may also support male fertility, as low zinc levels have been tied to reduced sperm quality. If you are not familiar with the word, Egusi is a seed which is basically the same thing as pumpkin seeds but its white variation. A very rich, but expensive vegetable oil is also produced from this seed. In addition, a 1-ounce (28-gram) serving contains: Pumpkin seeds also contain small amounts of vitamins that include: Eat pumpkin seed/egusi Soup – a source of good fats helpful for diabetes in Nigeria. This plant and especially the nutritious seeds are very popular among farmers and poor people in Africa, since it is available throughout the year. In addition to the fruit that can be consumed, it turns out the seeds can also be consumed. Let the pepper stock reduce sufficiently, I didn't want to add this in powder form, so I took a little out of the pepper stock and mixed to form a paste. egusi seeds = agushi seeds = agushie seeds = agusi seeds Pronunciation: eh-GOO-see Notes: West Africans grind these melon seeds into a meal, which they use to thicken and flavor stews.Substitutes: pine nuts OR pumpkin seeds OR ogbono OR cornstarch (if used as a thickener) ehuru seeds Pronunciation: EH-hoo-roo Notes: Look for these in African markets. Pumpkin seeds can be substituted, as can Pepitas, which are available in Latin American grocery stores. Diana Armstrong says. These seeds are very rich in protein, vitamins and Magnesium and contain nearly 4 times more Beta Carotene than carrots. Egusi soup is by far the most common Nigerian soup and this soup appears on many menu lists. Contact us for product pricing. Really, eating egusi seed as part of a healthy diet and cooked in a healthy way with little or no extra oil gives a good dose of some healthy fats. Egusi, also known as melon seed is widely used in the preparation of a number of African food dishes, including egusi soup, egusi pepper soup, okra and egusi vegetable soup, egusi fried vegetable. Plant-based foods and oils are the primary source of this fat. Although pumpkin seeds are different from Melon seeds (egusi), they can can still be used to make the delicacy, “Egusi soup”. Eating just one ounce of pumpkin seeds can give you 74 percentTrusted Source of the RDA. Should a diabetic person eat pumpkin seed/egusi? Egusi is Not the same as Pumpkin seeds. Looks like it, tastes like it and 285 calories per cup. But pepitas (which mean “little seeds of squash” in Spanish) don’t have a shell and are found in only select pumpkin varieties. Egusi Soup Recipe - How to cook egusi soup - My Active Kitchen Pumpkin seed can be eating without grinding. Bitter leaf, oha leaf or fluted pumpkin are common vegetables used in preparing egusi soup. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). Egusi (also known by variations including agusi, agushi) is the name for the fat- and protein-rich seeds of certain cucurbitaceous plants (squash, melon, gourd), which after being dried and ground are used as a major ingredient in West African cuisine. Sunflower seeds are a great alternative ingredient for those who live outside Nigeria in a place where egusi seeds are not available. To showcase a collection of the best and yummiest pictures of our Tribers. Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. The seeds are then dried and the light brown husks removed by hand or mechanically. There is a big difference. Let’s look at the nutritional value of egusi seed and the health benefits of egusi soup, as it’s popularly known in Nigeria. Melon seeds are extracted from melon and … Reply. Yet another study suggests that the chemicals within pumpkins such as the fruit pulp, oil from ungerminated seeds, and protein from germinated seeds have hypoglycemic properties. Quite different to the eye initially but the taste is just the same as the white pumpkin seeds’ method. They are melon seeds… Technically, yes pepitas and pumpkin seeds are the same thing. Share 173. Covid-19 Lockdown Turned Our World Upside Down – Now What? The oil is cholesterol free. Other polyunsaturated fats also with omega-6: omega-6 reduce the risk of type 2 diabetes by more than a third! Egusi are melon seeds, high in nutritional value, and rich in protein, fat and vitamins A, B1, B2 and C. It is made up of 30 - 40 % protein and about the same proportion of healthy fat. • 40mg magnesium – the recommend daily allowance is 300mg for men and 270mg for women. Egusi (also known Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. Pumpkin bread Pumpkin pie Pumpkin seed Cucurbita, pumpkin PNG size: 1500x1200px filesize: 1.1MB Nut Butters Mixed nuts Almond Peanut, pistachios PNG size: 1200x1000px filesize: 1.99MB Almond milk Cashew Dried Fruit Nut, almond PNG size: 1264x1144px filesize: 2.19MB They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. You can substitute hulled pumpkin seeds pulverized in a spice grinder or use 1/2 cup tapioca flour dissolved in warm broth. Egusi seed is almost the same as sunflower seeds. When you consider how expensive diabetes medicines and blood sugar tests are in Nigeria, should we not be placing more emphasis on how to reduce diabetes, especially by using our local foods, drinks and herbs? The seeds are often mistaken with pumpkin seeds as these two looks almost similar. Where is Egusi Gotten From? An alternative to Egusi soup. and belongs to the Cucurbitaceae family. Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. Pumpkin oil can support your liver, kidneys, bladder and even your brain. The following types of fatty fish contain omega-3 fatty acids: Other foods with omega-3 which reduce stroke and cancer risks. PALEO Certified; KETO Certified; It is made up of 30 – 40 % protein, and about the same proportion of oil. Egusi is not pumpkin seeds. Pumpkin seeds are loaded with nutrients that can improve health and fight disease. Lower the heat and allow it to cook, In a few more minutes, just as it would Egusi soup, the paste would have combined well with the pepper stock, Once the soup has thickened as you like it, add the green veg and stir, A few more minutes, and that is your soup done. Tweet. This value is higher than the value recorded for Bauchinia racemora (4.9) seed (Amoo and Moza, 1999). There are good fats and bad fats. These are fats that are better choices for your diet, especially as a diabetic or pre-diabetic. It is also known as melon seeds. Sunflower Seeds "Egusi" Soup [Video] Preparing Sunflower Seeds “Egusi” Soup is easy, just replace egusi with sunflower seeds and use the same method of preparing the classic Egusi Soup to achieve similar results. get the full story on Pumpkin Seeds: Pesto Parmesan Pumpkin Seeds; However, there is evidence that eating a healthy diet can reduce the risk of cancer. I used the lumpy Egusi style method, but as pumpkin seeds contain less oil, it didn't form the giant lumps I was expecting, but I would be trying it again, Heat up palm oil in a pot, add chopped onions, fry, add pepper, let that fry a little too, add the assorted meat, beef stock, smoked fish and ground crayfish. Please note that Egusi is not the same as pumpkin seed, though some often confuse both. Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). Here is what just one tablespoon of pumpkin seeds provides: We have also written a post about Egusi seed. Egusi and pumpkin seed are not the same thing. According to Organic Facts , “ pumpkin seeds have been connected with a reduction in toxins in the body, due to its diuretic properties, as well as the antioxidant activity. When Egusi is prepared with ingredients like vegetables, meat, onion, pepper, and red palm oil, the soup is hearty and delicious. One study in particular found that pumpkin seeds were associated with a significantly reduced breast cancer risk in postmenopausal women, compared to no consumption, and a second study showed that they may also help protect pre-menopausal women too. Egusi can be obtained from most African food shops. In the 1960’s, Nigeria was producing 73000 tons Of Egusi, annually. The bottom line: pumpkin seed/egusi soup can be enjoyed by anyone, with diabetes or not, as part of a balanced diet, and cooked with minimal or no oil, why not? That is why consuming these seeds is highly recommended. In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects (8Trusted Source). But both germinate and grow alike. Pumpkin seeds are a good source of antioxidants, which can help to scavenge ‘free radicals’ which can damage our body cells. Egusi is the name for the fat- and protein-rich seeds of certain cucurbitaceous plants (squash, melon, gourd), which after being dried and ground are used as a . (Boil and eat). The famous Ewa Aganyin – my journey to getting it right, Puff Puff and Cocktails – a new era for our national favourite chops, Edikaikong – A traditional Calabar recipe, The Battle of the Saucepans Begins on Knorr Taste Quest 4, Schwartz Uk Ebook – Jollof rice and Chicken Ayilata made the cut, The Dooney’s Kitchen guide to amazing Puff Puff, This is cooked Exactly as you would Egusi soup. That’s why consuming foods rich in antioxidants can help protect against many diseases (Trusted Source). Even the health benefits of egusi seeds contain many health benefits. Peroxide value depends on a number of factors such as the state of oxidation (quantity of oxygen consumed), the method of extraction used and the type of fatty acids present in the oil. Magnesium helps keep you energetic. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. Ground egusi (or pumpkin seeds) is the main ingredient. In addition to omega-3 fatty acids, you can find polyunsaturated fat in the following foods, which contain omega-6 fatty acids: New research has revealed that fats are not just fats. Generally, pumpkins, which we see as jack-o-lanterns, have shelled seeds, and therefore, they cannot be pepitas. This combination has benefits for both the heart and liver.. SKU: GL1042 Category: Flours. Pin 99. Egusi seeds are small and flat. EGUSI is the seed of the African egusi squash. Egusi seed is botanically known as Citrullus colocynthis (Curcurbita citrullus L. or Citrullus lanatus Thumb.) Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. The pumpkin seeds, and especially pumpkin seed oil, are a great source of healthy fats and antioxidants as mentioned earlier. One end of the seed is rounded while the other is tapered. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A. Pumpkin seeds are also a good source of other minerals, including: One ounce (28 grams) of shell-free pumpkin seeds has roughly 151 calories, mainly from fat and protein. Pumpkin seeds are also not a common trigger of allergies and intolerances. Egusi (also known by variations including agusi, agushi) is the name for the fat - and protein-rich seeds of certain cucurbitaceous plants (squash, melon, gourd), which after being dried and ground are used as a major ingredient in West African cuisine 4 oz bag Where egusi or melon seeds are not obtainable, some have used pumpkin seeds, as substitutes, although, you do not get same great flavour. Posted on 1/1 at 4:23AM. This can help in maintaining glycemic control. Ground egusi seeds are used to thicken and flavor soup; their use is similar to that of pumpkin seeds. Like monounsaturated fat, polyunsaturated fat can decrease your risk of heart disease by lowering blood cholesterol levels. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. Yes Visit foodtastic.me for full recipe or click on the link belowhttp://foodtastic.me/2018/04/11/healthy-pumpkin-seed-soup-egusi-soup/Music by Jonas Blue Research shows that both pumpkin seeds and pumpkin seed oil help to protect prostate health. Egusi is gotten from Melon seeds. Look for egusi (also called agusi, agushi, egushi) in African or International grocery stores. Egusi seed is in a class of their own and should not be mistaken as pumpkin seed. Pumpkin seeds can give you a great source of magnesium – one of this seed’s biggest claim to fame. With loads of distinct ethnic groups in West Africa, there are a lot of variations in the way it is prepared. Ijust made egusi soup today with GREEN pumpkin seeds. Lemons: Health Benefits, Heart, Immune system and Colds, may be helpful in preventing diabetic complications, eating a healthy diet can reduce the risk of cancer, reduced breast cancer risk in postmenopausal women, https://www.bbcgoodfood.com/howto/guide/health-benefits-pumpkin-seeds, https://pubmed.ncbi.nlm.nih.gov/21106396/, https://www.health.com/nutrition/pumpkin-seeds-benefits, https://pubmed.ncbi.nlm.nih.gov/24564589/, https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-having-a-healthy-diet-reduce-my-risk-of-cancer, https://pubmed.ncbi.nlm.nih.gov/15510909/, https://pubmed.ncbi.nlm.nih.gov/19285597/, https://www.ncbi.nlm.nih.gov/pubmed/7784309, https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2, https://www.medicalnewstoday.com/articles/319739, https://anchor.fm/wellness-gal/episodes/HAVING-WINNERS-MENTALITY---WHY-WE-NEED-IT-MORE-NOW-THAN-EVER-eenopf/a-a2b36ov, 7 Reasons to eat Egusi: Diabetes Food in Nigeria, seeds (sunflower seeds, pumpkin seeds, sesame seeds), vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil), Egusi soup contains “heart healthy” fats and natural chemicals that may help you lower your risk of cardiovascular disease, Lower cholesterol, especially helpful in pre-diabetic and diabetic persons and lowering heart diseases, Egusi is good source of protein, essential as building blocks for the body and as energy source, May help to regulate blood sugar, something also helpful in pre-diabetic and diabetic, when eaten as part of a healthy diet, Shown to improve cholesterol levels in post-menopausal women, Contains beneficial zinc and iron which has anti-fungal and anti-viral functions, It is a good source of antioxidants – carotenoids and vitamin E – essential in strengthening the immune system, and reducing cancer risk, Another benefit, pumpkin seed may support prostate health and help male infertility, Egusi helps to improve sleep due to the tryptophan. Omega-3s appear to not only decrease the risk of coronary artery disease, but also help lower blood pressure levels and guard against irregular heartbeats. They are very close cousins to Egusi. Preliminary investigation showed that the pumpkin seeds, and the macromolecules, therein, such as Trigonelline (TRG), Nicotinic acid (NA), and D-chiro-inositol (DCI), have hypoglycemic properties. When ready … This would be of benefit to persons, especially pre-diabetic and diabetic persons. The seeds are light brown. These foods include: Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs them from foods. You can also find omega-3s in flaxseed, walnuts, and canola oil, although these contain a less active form of the fat than fish do. Egusi Milled Pumpkin Seed; Egusi Milled Pumpkin Seed. Eat pumpkin seed/egusi Soup – a source of good fats helpful for diabetes in Nigeria. After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. In addition to the zinc and iron in pumpkin seeds, which are both vital for immune function, pumpkin seeds possess anti-fungal and anti-viral properties. It is known by various names such as bitter cucumber, pumpkin seeds, egusi melon, vine of Sodom plant, wild gourd, bitter apple, colocynth or desert gourd. The Official Instagram page of the online community, Dooney's Kitchen Tribe. According to available science data, there are no single ‘superfoods’ that can totally prevent cancer because some cancer risk factors are unrelated to our foods and what we drink. Egusi belongs to the family of water melons. Sesame seeds might also be used with some success. of O 2 kg-1 of oil. The pictures below show the differences: Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. It is prepared with blended egusi melon seeds with vegetables or without vegetables, dried fish, smoked fish, stockfish, assorted meat, beef or goat meat. Please share your opinion on this post, and other relevant suggestions are welcome! They grow in gourds which are mainly cultivated for their seeds as the flesh is neither sweet nor edible. A 2011 animal study found that pumpkin seeds, together with linseed, may be helpful in preventing diabetic complications, such as high cholesterol and blood sugar levels. Of course, of course. There has been ample evidence that eating pumpkin seeds , because of their ALA content, could be of good benefit for the heart and the prevention of cardiovascular disease as part of a balanced diet. Other ingredients include red palm oil, African crayfish, meats and fish, seasoning, hot … 1.1 egusi soup (west african pumpkin soup) 1.2 ingredients for preparing fried egusi soup; 1.3 instructions on how to cook west african pumkin soup with melon; 1.4 how to cook egusi soup boiling method; 1.5 instructions on how to cook egusi soup boiling method; 1.6 how to cook egusi soup with waterleaf; 1.7 is egusi the same as pumpkin seed? Some varieties of pumpkins that have shell-less seeds are Lady Godiva, Naked seeded pumpkin, Austria oil seed pumpkin, Styrian pumpkins, etc. Egusi melon oil has a peroxide value of 8.3±4.6 mg equiv. After all, whether trying to prevent or control diabetes, no special foods are necessary! A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women. 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