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. Magnesium helps keep you energetic. A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). Sesame seeds might also be used with some success. 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. One end of the seed is rounded while the other is tapered. The pictures below show the differences: Egusi soup is by far the most common Nigerian soup and this soup appears on many menu lists. This would be of benefit to persons, especially pre-diabetic and diabetic persons. Pumpkin seeds are also not a common trigger of allergies and intolerances. Yes (Boil and eat). 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. 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. Plant-based foods and oils are the primary source of this fat. This type of helpful fat is present in a variety of foods and oils. Looks like it, tastes like it and 285 calories per cup. 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. Pumpkin seeds are a good source of antioxidants, which can help to scavenge ‘free radicals’ which can damage our body cells. Eat pumpkin seed/egusi Soup – a source of good fats helpful for diabetes in Nigeria. Egusi seeds are small and flat. It is also known as melon seeds. Let’s look at the nutritional value of egusi seed and the health benefits of egusi soup, as it’s popularly known in Nigeria. Egusi which is just an African local name for pumpkin seeds is the main ingredient of many dishes. They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. Eating just one ounce of pumpkin seeds can give you 74 percentTrusted Source of the RDA. The seeds’ zinc content may also support male fertility, as low zinc levels have been tied to reduced sperm quality. This can help in maintaining glycemic control. Share 173. Where egusi or melon seeds are not obtainable, some have used pumpkin seeds, as substitutes, although, you do not get same great flavour. But both germinate and grow alike. An alternative to Egusi soup. Other polyunsaturated fats also with omega-6: omega-6 reduce the risk of type 2 diabetes by more than a third! Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. Bitter leaf, oha leaf or fluted pumpkin are common vegetables used in preparing egusi soup. The seeds are often mistaken with pumpkin seeds as these two looks almost similar. Pin 99. 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 Your email address will not be published. In the 1960’s, Nigeria was producing 73000 tons Of Egusi, annually. Egusi seed is in a class of their own and should not be mistaken as pumpkin seed. and belongs to the Cucurbitaceae family. SKU: GL1042 Category: Flours. The following types of fatty fish contain omega-3 fatty acids: Other foods with omega-3 which reduce stroke and cancer risks. These are fats that are better choices for your diet, especially as a diabetic or pre-diabetic. They grow in gourds which are mainly cultivated for their seeds as the flesh is neither sweet nor edible. 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. 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? Research shows that both pumpkin seeds and pumpkin seed oil help to protect prostate health. The pumpkin seeds, and especially pumpkin seed oil, are a great source of healthy fats and antioxidants as mentioned earlier. 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. 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. Contact us for product pricing. of O 2 kg-1 of oil. Egusi belongs to the family of water melons. Egusi seed is very small while, pumpkin seed is actually bigger than Egusi seed. They are melon seeds… •    Almost 1mg zinc – the recommended daily allowance is 9.5mg for men and 7mg for women. 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 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. Egusi seed is almost the same as sunflower seeds. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. Diana Armstrong says. Ground egusi seeds are used to thicken and flavor soup; their use is similar to that of pumpkin seeds. With loads of distinct ethnic groups in West Africa, there are a lot of variations in the way it is prepared. 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. Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). After all, whether trying to prevent or control diabetes, no special foods are necessary! 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. However, there is evidence that eating a healthy diet can reduce the risk of cancer. 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. Look for egusi (also called agusi, agushi, egushi) in African or International grocery stores. Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. A very rich, but expensive vegetable oil is also produced from this seed. Posted on 1/1 at 4:23AM. You can also use blended onions, Using a tablespoon or your fingers, add the pumpkin seed paste in lumps into the stock. We have also written a post about Egusi seed. These foods include: Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs them from foods. Egusi Soup Recipe - How to cook egusi soup - My Active Kitchen That is why consuming these seeds is highly recommended. That’s why consuming foods rich in antioxidants can help protect against many diseases (Trusted Source). What is Egusi in English, I believe it's pumpkin seed. Of course, of course. Egusi is gotten from Melon seeds. 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. Technically, yes pepitas and pumpkin seeds are the same thing. To showcase a collection of the best and yummiest pictures of our Tribers. After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. 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. But pepitas (which mean “little seeds of squash” in Spanish) don’t have a shell and are found in only select pumpkin varieties. When Egusi is prepared with ingredients like vegetables, meat, onion, pepper, and red palm oil, the soup is hearty and delicious. Egusi soup is very popular in Nigeria and Cameroon and generally served with fufu. 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. Dooney. 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? Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. Covid-19 Lockdown Turned Our World Upside Down – Now What? •    40mg magnesium – the recommend daily allowance is 300mg for men and 270mg for women. Pumpkin seed can be eating without grinding. Where is Egusi Gotten From? EGUSI is the seed of the African egusi squash. 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. Should a diabetic person eat pumpkin seed/egusi? Pumpkin seeds are loaded with nutrients that can improve health and fight disease. This combination has benefits for both the heart and liver.. 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. Some varieties of pumpkins that have shell-less seeds are Lady Godiva, Naked seeded pumpkin, Austria oil seed pumpkin, Styrian pumpkins, etc. Like monounsaturated fat, polyunsaturated fat can decrease your risk of heart disease by lowering blood cholesterol levels. Egusi melon oil has a peroxide value of 8.3±4.6 mg equiv. Ground egusi (or pumpkin seeds) is the main ingredient. Egusi can be obtained from most African food shops. Pumpkin seeds can be substituted, as can Pepitas, which are available in Latin American grocery stores. Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. Egusi is not pumpkin seeds. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. 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. 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 oil is cholesterol free. You can substitute hulled pumpkin seeds pulverized in a spice grinder or use 1/2 cup tapioca flour dissolved in warm broth. Here are 11 health benefits of pumpkin seeds, backed by science. Pumpkin seeds can give you a great source of magnesium – one of this seed’s biggest claim to fame. Pumpkin oil can support your liver, kidneys, bladder and even your brain. TAGGED WITH: Egusi soup, pumpkin seeds egusi soup. Other ingredients include red palm oil, African crayfish, meats and fish, seasoning, hot … It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health. Egusi is Not the same as Pumpkin seeds. In addition to the fruit that can be consumed, it turns out the seeds can also be consumed. Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Generally, pumpkins, which we see as jack-o-lanterns, have shelled seeds, and therefore, they cannot be pepitas. Please note that egusi is readily available in Nigeria and Cameroon and generally served with.... 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