Editor’s note: Ugu, also called fluted pumpkin
leaves – scientific name, telfairia occidentalis, is mainly grown in
Nigeria and a few other countries in West and Central Africa. It is
cultivated as an edible leafy green vegetables an for its edible seeds.
If there is any vegetable that is grown in abundance in Nigeria and
one of the most versatile edible plant that could be found growing
easily on Nigerian soil, it would be ugu.
Growing up, a family friend had a small ugu farm and every time I
would see the large fluted gourds springing forth and had thought that
was the major reason for growing ugu. I loved it when the gourds were
ready to be harvested and then the large oil seeds were scooped out from
within the gourd in the midst of the pulp and then cooked. When ready,
the cooked seeds are split to reveal a protein packed, tasty, juicy
flesh within the seeds shell.
As a child, I didn’t care for green vegetables so at the time, I
couldn’t care less for the green vegetable called ugu leaves but the
seeds where our “thing” as children! The fluted pumpkin seeds contain a
high proportion of healthy fats and oil. We loved it!
The understanding of just how nutritious green vegetables from ugu
are, which is more popular and more widely eaten than the seeds in
Nigeria, became clear many years later.
Here is a rundown of delicious and healthy reasons why you should chow down on enough ugu this year!
1. The deliciousness of edikang ikong
Yes, this had to be number one! Delicious food had to be first on the
list! If you don’t care for any of the other reasons why you should eat
more ugu, I trust that you will eat more edikang ikong any day without
being cajoled! Ugu, which is an essential ingredient in our very beloved
edikang ikong is enough reason to go to the market for some fresh ugu!
This soup, which is chock full with the green leafy vegetable, is
absolutely delicious!
2. The leaves are believed to boost immune system
Ugu leaves reportedly have anti-anaemic, anti-diabetic, antimalarial,
antioxidant and antimicrobial properties otherwise referred to
generally in layman’s language as “e dey give blood”.
3. Juicing for nourishment
For an unadulterated burst of nutrition, juice or blend ugu and drink
straight up or mix it with other fresh fruit juices or smoothies.
I beg to digress on this juicing matter but had to mention that I
used to know a lady whose answer for every ailment any member of her
family had was “Drink ugu water”. Malaria = “ugu water”, typhoid = “ugu
water”, headache = “ugu water”, hunger = “ugu water”! No kidding! While
that is quite excessive, it will definitely help anyone, ailing or
otherwise by giving him or her a nutrient or vitamin boost in the form
of juice from ugu leaves
Fresh juicing of the leaves involves plucking the leaves, washing and
then squeezing, blending or processing the leaves with some water and
for the most benefits, drinking immediately on its own. Ugu is nutrient
packed and is an excellent source of protein, fat, potassium, iron,
magnesium, calcium, phosphorus, zinc dietary fiber, copper, folate,
riboflavin, vitamins A, C, K and E among others
4.Because sweet boiled yam is even better with vegetable sauce
We aren’t joking here. We can count very few things that are more
delicious than vegetable sauce (which could be made with ugu leaves)
over sweet boiled yam! So make some quick vegetable sauce with ugu and
serve it over yam for a wholesome and satisfying meal every time
5. Everything is better with a handful of chopped ugu leaves
We could start listing them point after point but we wouldn’t because
we know you totally get it when we say “everything is better with a
handful of chopped ugu leaves”!
So whether you are enriching your yam pottage, plantain pottage,
beans and plantain pottage with that final finish of chopped vegetable
just before you take it off the heat, adding it while frying eggs or egg
sauce, or whether it is added at the top of some delicious nkwobi, or
mixed into some isi ewu or African salad, used in finishing soups such
as egusi soup, ogbono soup, okro soup or whether it is added in a dish
so that you feel good about getting some green vegetables into your
diet, (never mind if it is an unhealthy dish or not with the green
vegetables in it, it is healthy right? That’s our story and we are
sticking to it!), adding some Ugu sure makes “everthing” better!
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