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TETE (Local Green Spinach) – per pack (Subscriber price only)
Description
Tete, also called African spinach or amaranth leaves, is native to Africa and Asia. It has been cultivated in Nigeria for centuries and is a staple green vegetable in many traditional dishes.
Sources
Oyo, Ogun
Health benefits
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Rich in iron – helps prevent anemia and boost energy.
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High in vitamins A and C – supports vision, immunity, and healthy skin.
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Good source of dietary fiber – aids digestion and supports gut health.
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Contains calcium – important for strong bones and teeth.
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Low in calories – great for weight management.
Common soups you can use it for
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Efo Riro (Yoruba vegetable stew)
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Efo Elegusi (vegetable with melon seed soup)
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Ogbono Soup (as an added leafy green)
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Okra Soup
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Mixed Vegetable Stew
Ewedu- per pack (Subscriber price only)
Description
Ewedu (Corchorus olitorius), also known as jute leaves, is a slimy, green leafy vegetable that is a staple in Yoruba cuisine. When cooked, it has a slippery texture, similar to okra, which makes it easy to swallow. The leaves are usually blended or whisked after boiling to achieve a smooth, viscous consistency. Ewedu is prized for its unique taste and texture, as well as its rich nutritional value.
Sources
Primarily cultivated in the southwestern states of Nigeria but also grown in other regions with warm, moist soil. It is commonly sold fresh in open markets and can also be home-grown in backyard gardens.
Health Benefits
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Rich in vitamins A, C, and E, which promote good eyesight and healthy skin.
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Supports digestion due to its mucilaginous (slimy) texture.
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Boosts immunity and helps fight infections.
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Promotes bone and teeth health with its high calcium content.
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Aids postpartum recovery in women.
Common soups or dishes you can use it for
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Ewedu soup (often served with amala and gbegiri)
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Ewedu with stew and assorted meats
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Mixed vegetable soups with okra
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Ewedu with melon (egusi) combination soups
Oha – per pack (Subscriber price only)
Oha (Pterocarpus mildbraedii) is a unique leafy vegetable native to southeastern Nigeria. Known for its slightly bitter-sweet and earthy taste, Oha leaves are tender and delicate, making them perfect for soups. The leaves are usually torn by hand rather than cut, as chopping can make them turn dark and alter the flavor. Oha is a seasonal vegetable, and its fresh leaves are highly sought after when in season.
Sources
Enugu, Imo, and Abia
Health Benefits
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Rich in iron, which helps in the formation of healthy red blood cells.
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Contains calcium and magnesium for strong bones and teeth.
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Supports digestion and helps maintain healthy metabolism.
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Boosts the immune system with its natural antioxidants.
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Promotes skin health with its vitamin content.
Common soups or dishes you can use it for
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Oha soup (traditionally made with cocoyam paste and palm oil)
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Mixed vegetable soups
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Oha with egusi (melon seed) soup
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Oha and achara soup (popular in some eastern communities)
WaterLeaf- per pack (Subscriber price only)
Description
Waterleaf (Talinum triangulare) is a soft, juicy, and nutrient-rich leafy vegetable popular in Nigerian cuisine. It has small, smooth leaves and a slightly tangy flavor that blends well with other vegetables. Known as Gbure in Yoruba, Mgbolodi in Igbo, and Alenyru in Hausa, waterleaf is often used fresh in soups and stews. It is a key ingredient in many vegetable-based Nigerian dishes and is also valued for its numerous health benefits.
Sources
Commonly cultivated in home gardens and farmlands across Nigeria, especially in the southern and middle belt regions. It grows abundantly during the rainy season but can be cultivated year-round with adequate watering.
Health Benefits
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Rich in vitamins A and C for improved vision and immune function.
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High in dietary fiber, which supports digestion and bowel health.
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Lowers cholesterol and promotes heart health.
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Contains antioxidants that help fight free radicals in the body.
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Aids weight management due to its low calorie and high water content.
Common soups or dishes you can use it for
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Edikang Ikong soup
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Afang soup
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Vegetable yam porridge
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Stir-fried vegetable sauce
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Waterleaf and okra soup
Oha – per pack (Subscriber price only)
Oha (Pterocarpus mildbraedii) is a unique leafy vegetable native to southeastern Nigeria. Known for its slightly bitter-sweet and earthy taste, Oha leaves are tender and delicate, making them perfect for soups. The leaves are usually torn by hand rather than cut, as chopping can make them turn dark and alter the flavor. Oha is a seasonal vegetable, and its fresh leaves are highly sought after when in season.
Sources
Enugu, Imo, and Abia
Health Benefits
-
Rich in iron, which helps in the formation of healthy red blood cells.
-
Contains calcium and magnesium for strong bones and teeth.
-
Supports digestion and helps maintain healthy metabolism.
-
Boosts the immune system with its natural antioxidants.
-
Promotes skin health with its vitamin content.
Common soups or dishes you can use it for
-
Oha soup (traditionally made with cocoyam paste and palm oil)
-
Mixed vegetable soups
-
Oha with egusi (melon seed) soup
-
Oha and achara soup (popular in some eastern communities)