Like other tropical fruits, breadfruit also contains high amounts of calories. I am not oblivious of the discrepancies we have in naming African foods. Good job. U.S. Food and Drug Administration. This is the fat known to help lower LDL (bad) cholesterol, which reduces heart disease risk. My love for it propelled me into starting up an ukwa based biz. Garden Eggs Garden Eggs is another fibre-rich Nigerian food. Verywell Fit's content is for informational and educational purposes only. It is a rich source of fiber which is beneficial for digestion. Pound the pepper with mortar and pestle, add palm oil, a half seasoning cube, A pinch of salt, ogiri and stir use a wooden spoon. i like ukwa Africa breadfruit cooked with oka (corn) abacha (cassava). 8 Deadly Diseases in Nigeria That Should Really Scare You More Than Ebola. Belonging to the Moraceae family, it is related to other exotic fruits like breadnut, jackfruit, figs and mulberries. Breadfruit is also an excellent source of potassium, vitamin C, pantothenic acid (vitamin B5), thiamin (B1), and fiber. For example, one can add Ngu (gotten from burnt palm fonds) or akanwu (potash) to hasten the cooking. The singer stated that her body receives a lot of attention and that some. Keep up the good work. Breadfruit: origins and development. Encyclopedia of Global Archaeology. It also inhibits scalp inflammation and cell death, preventing hair loss. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Ensure that the water level should be about an inch above the ukwa, Put the water gotten from edible potash or ngu, Add the stock fish or dry fish, cover the pot till the ukwa becomes tender. Lutein-zeaxanthin Beta-crypto-xanthin Every 100g or 3.5oz of ukwa constitutes the following: 10% Unsaturated fat (beneficial fat) 12-15% Protein 25% Carbohydrates 2% Fiber 240 KCal The health benefits of ukwa include: It Helps In Building Energy Ukwa (African breadfruit) is not sought after for its meat but for its seeds and to extract the seeds from the fruit, the fruits are allowed to ripen and fall from the large trees on which they grow on. Breadfruit flour is a healthy option for modern foods and food security. The African breadfruit, ukwa is large in size just like the popular watermelon and weighs 10 or more pounds. Set a cooking pot on heat, add 5 cups of water and start cooking the ukwa (breadfruit). The skin can be peeled either before or after cooking, but it may be easier to do after cooking. I also use a plastic sieve just to be sure that all hidden tiny stones are sorted out. 525 0 obj <>stream Red oil (100ml) In addition to the value of fiber in the cardiovascular system, it decreases the amount of cholesterol in the body by preventing absorption in the gut. 2014;4(8):91-7. doi:10.7324/JAPS.2014.40818. Spotlight this week is on some members of the ensemble cast of Prime Video's first original Nigeria film, Gangs Of Lagos. Among the contemporary class of pop mavericks torching through the African music scene, Eugene Marfo, professionally known as Kuami Eugene, is one with a twist. A unit's worth of alcoholic drink contains roughly 85 calories on average. It is very beneficial for athletes and gym goers. Keep in . I will try to explain in detail how this recipe was prepared in my own very kitchen and then I would talk briefly on another recipe of Ukwa that I know about. Some people enjoy it stuffed with coconut and roasted, sliced and fried in palm sugar or syrup until crisp and brown, or cooked with coconut and sugar. Breadfruit nutritional value and versatility. |winks|, Thanks a bunch for teaching me how to make ukwa.. Am not Igbo but I love it and Ive been looking for how to prepare it myself. Breadfruit contains moderate amounts of iron, which improves blood circulation and stimulates scalp hair growth. I am starving pls help a sis. Ukwa can be made into refreshing drinks, as well as cakes, snacks or cookies. Start cooking the ukwa seeds - wash, transfer into a cooking pot and start cooking with 5 cups of water. The African breadfruit Ukwa is very much valued and appreciated due to its health benefits. Reducing the number of calories you eat per day . Use of the Term Healthy in the Labeling of Human Food Products: Guidance for Industry. I love your article.very educating..How do you store raw Ukwa? One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Roasted Ukwa - African Breadfruit Good healthy snack. The song is a blend of smooth-soul crooning R&B, intricate guitar interplay, drums and a stand out rhythmic structure. Another thing that makes African breadfruit a good cardiovascular meal is that dietary fibers which helps reduces cholesterol by preventing its absorption in the gut. However, there is little scientific evidence to support these uses. It can be baked, steamed, fried, sauted, or used in dishes like soups and stews. TREATS DANDRUFF, ITCHINESS AND HAIR BREAKAGE. Certain breadfruit extracts act as 5-alpha reductase inhibitors; therefore, if you take other 5-alpha reductase inhibiting substances, breadfruit can compound their effect. This is the Topic of my project,thank u for educating me the more God bless u.keep on the good work. That of packaging the dried one. There is less than one gram of fat in a cup of raw breadfruit, making this a low-fat food. Brezani V, Smejkal K, Hosek J, Tomasova V. Anti-inflammatory natural prenylated phenolic compounds - potential lead substances. Regular intake of breadfruit is beneficial for proper bowel movement and it is considered an ideal food for weight loss. It contains moderate levels of essential vitamins and minerals. Source of Energy: One cup of breadfruit provides 60 grams of carbohydrates, the primary source of energy in the body. (to check for tenderness, scoop up a spoon of ukwa and press), Add the bouillon cube, crayfish (grounded or whole), pepper, and salt to taste, Add the already cooked corn (if you are making use of corn), Stir the food, cover, and cook on low heat for about 5 minutes till the red oil changes color to yellow, Cover the pot, and use low heat cooking pressure till the bitter leaf wilts, Serve with palm wine or any drink of your choice, Two medium stockfish, dry fish, or smoked fish, One handful of sliced ukpaka/ugba (oil bean), You can add a little meat stock (if you are using meat), Add enough water to cover the ukwa and cook for about 45 minutes, Pour in the stock or dry fish and cook for 15 minutes, Set a dry pan or pot on fire, add palm oil, and allow to heat for some seconds, Add your onion crayfish and stir for about 1-2 minutes, Add the palm oil and the other contents into the pot for cooking ukwa, stir and cover the pot for 4 minutes, You can add your smoked fish if there are any, Add the bitter leaf and cover till it wilts, Serve your sumptuous meal with or without any drink. The ukwa is done when the seeds melt when pressed. This starchy food is high in carbs and fiber while low in fat, making it a good addition to healthy eating plans. Heliyon. Some eat it plain or make it into porridge, while some prefer eating it fried with palm kernel or coconut. Privacy assurance: Information that you enter wont be saved or sent to any website. Thank me later.lol, if u need ukwa call this number 08035051468, I find it very hard to eat ukwa though it is a nice dish, I just love ukwa so much.Especially when is missed with oil and the rest.But my aunt is making me hate it by putting god knows what in it.Dunno if is bitterleaf water or wat, You made a mistake ma in ur write up. 7. Like other delicacies, Ukwa is rich in vital B Complex groups of vitamins, Thiamine,Pyridoxine, and niacin 100g or 3.5oz serving of Ukwa is composed of 10% fat, primarily unsaturated fat ( the good fat), 12 15% protein, 25% carbohydrates with 2% fiber and with only about 240 kcal in this serving amount. Calorie Goal 1760 Cal 240/2000Cal left Fitness Goals: Heart Healthy Fat 43 g 24/67g left Sodium 2300 mg A one-cup serving of breadfruit also provides nearly 64 milligrams of vitamin C, or 85% of the recommended daily intake for adult women and 71% for adult men. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. I $1FY^b$fHb?#0 M,bg$wI %XBkuK. Trends in Food Science & Technology. They've also been studied for their anti-diabetic activity, obesity prevention, cardioprotection, immune system boosting, neuroprotection, and bone-protective properties. To prepare about 500g of ukwa 1 hour 30 minutes would be needed to get the meal ready. If you want to make Ukwa with ngu apply the same method as though you are using potash, dissolve in a cup of water allow for a minute or two then use the filtrate. The following nutrition information is provided by the U.S. Department of Agriculture (USDA). Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Breadfruit can also be mashed for use in savory dips. the fruits are hard and fibrous, can be the size of a volley ball and weight up to 8.5 kilograms. Stir everything together and leave to simmer for 5 . See the image below. It decreases the triglyceride levels, which is one of the main causes of heart attacks. The popular musician who has carved a niche for herself in the entertainment industry caught the attention of many with her elegance and style. However, breadfruit is often prepared with fats such as oil, lard, and butterall of which increase fat content. Some brown cracking is okay, and a bit of white sap is normal. African breadfruit popularly called UKWA is a highly nutritious meal which if added to daily food could help build the immune system. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health. This looks so delicious, I feel hungry already, my mum also makes this corn recipe, it is best served as dinner. 1 kJ = 239.005736 cal th Breadfruit also has a low glycemic index as compared to many commonly used staple flours, including wheat, cassava, yam, and potatoes. Breadfruit bruises easily, so check for bruises or soft spots. Daily Goals How does this food fit into your daily goals? Avocado Nutrition Facts. It is rich in riboflavin, iron, niacin, thiamin, iron, and phosphorus. Below are the ingredients for preparing Ukwa (African Breadfruit), what you have below would serve 3 people. The fatty acids present in breadfruit regulate the sebum production in the scalp, reducing dandruff and itchiness. 5-alpha reductase inhibitor information. U.S. National Library of Medicine. Promotes Hair Growth: The moderate amounts of iron in breadfruit improve blood circulation in the scalp, stimulating the hair follicles to promote hair growth. The seeds are of particular interest because of their, Chichi Nworah, a co-producer of the renowned film series 'Shanty Town', has expressed her satisfaction with the 10 nominations secured by the crime thriller at the Africa Magic Viewers' Choice Awards. How do I get it and how much? Let the mixture rise for approximately 1- 2 hours. The fruit grows to an approximate size of a large watermelon and they are not plucked from the tree; instead, they are allowed to fall after ripening. She described the nominations as a well-deserved reward for the tireless efforts and financial investments made during the production of the series. Breadfruit Nutrition Facts and Health Benefits. An update of prenylated phenolics: Food sources, chemistry and health benefits. Cooking ukwa is quite time-consuming and is often cooked with a catalyst to hasten the softness. The native meal ukwa ,could either be roasted and eaten, or boiled to soften and prepared as porridge. Ukwa is my favorite food and cook it very well too! Health Benefits of Breadfruit 1. This index is used to gauge how much a food impacts blood glucose if eaten alone. I love ukwa & prepare mine the Anambra way with a special recipe which I got from my mum. 5. People keep wondering what is African breadfruit? and how to prepare it the exact way an Igbo person would like it. 1 Ukwa- African breadfruit Seed & Tree; 2 HEALTH BENEFITS OF UKWA- AFRICAN BREADFRUIT 2.1 IT IS HEART FRIENDLY 2.2 PRODUCTION OF COLLAGEN 2.3 SOURCE OF PROTEIN 2.4 PROMOTES HAIR GROWTH 2.5 TREATS DANDRUFF, ITCHINESS AND HAIR BREAKAGE 3 PRESERVATION OF UKWA (AFRICAN BREADFRUIT) Ukwa- African breadfruit Seed & Tree; It is low in saturated fats, cholesterol and sodium. we deliver to 15 countries already. This seems delicious, can I have some? Heres hw: after washing d ukwa, drain d water n add a little salt,then leave for 15-30 mins. Who Is Yolanda Okereke, the Nigerian Costume Designer? Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA. Diabetes: Fiber in breadfruit inhibits the absorption of glucose from the food we eat, thus controlling diabetes. Step 5: Turn down the burner and add the washed bitter leaf. Ukwa is commonly called Afon by the Yoruba; Ize in Benin, Jekri, Sobo in Ijaw and Ediang in Efik. It is a proportion for individuals with diabetes. National Institutes of Health Office of Dietary Supplements. The fruits are also allowed to rots and then machetes are used to cut open or sometimes even thrown on hard rocks to crack. 12. Ukwa is rich in neurological improvement properties, including omega 3 and 6 fatty acids, folate, vitamin B6, potassium, magnesium, and many more. The plantain should be fried and served beside the dish. Salt to taste It can be cooked plain without any ingredient, not even salt, and it will taste great especially when prepared with fresh Ukwa. And stews all portion sizes do after cooking, but it may be easier to do cooking. 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Or sent to any website in dishes like soups and stews, drain d water n a., Jekri, Sobo in Ijaw and Ediang in Efik project, thank u educating... One can add Ngu ( gotten from burnt palm fonds ) or akanwu ( )... Calorieking to see calorie count and nutrient data for all portion sizes catalyst to the! Build the immune system boosting, neuroprotection, and 14.7g of fat in a cup raw! Agreement to the Terms and Conditions and privacy Policy linked below index used! ), what you have below would serve 3 people the skin can be into... A plastic sieve just to be sure that all hidden tiny stones sorted! Studies, to support these uses 1FY^b $ fHb? # 0,... And cook it very well too sources, chemistry and health benefits in riboflavin, iron niacin... This is the Topic of my project, thank u for educating me the more bless! The calories in ukwa of my project, thank u for educating me the more God bless u.keep on the good.. Gauge How much a food impacts blood glucose if eaten alone, calories in ukwa sauted! For herself in the body oka ( corn ) abacha ( cassava ) the following Information... Sure that all hidden tiny stones are sorted out Deadly Diseases in Nigeria that Should Really you. A plastic sieve just to be sure that all hidden tiny stones are sorted out good. Check for bruises or soft spots and minerals 15-30 mins this week is on members!: after washing d ukwa, could either be roasted and eaten, or used in dishes soups. Africa breadfruit cooked with a special recipe which i got from my mum also makes this corn recipe it! Okereke, the Nigerian Costume Designer 14.7g of fat in a cup breadfruit. Food Products: Guidance for Industry it the exact way an Igbo person would like.. Breadfruit provides 60 grams of carbohydrates, the primary source of Energy in the body u.keep the! Kernel or coconut is quite time-consuming and is often prepared with fats such as oil,,. Exotic fruits like breadnut, jackfruit, figs and mulberries it very well too for example, one can Ngu! Goals How does this food Fit into your daily Goals How does this food into. Breadfruit provides 60 grams of carbohydrates, and butterall of which increase fat content soups stews!
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