Oha – per pack (Subscriber price only)

Description
Ugu (Telfairia occidentalis), known as fluted pumpkin leaves, is one of Nigeria’s most popular and nutritious vegetables. The leaves are tender, slightly sweet, and have a rich green color, often used fresh in soups, stews, and sauces. The seeds of the plant are also edible and can be roasted or used in traditional meals.

Sources
Edo, Delta, Anambra, Imo, Enugu, and Cross River states.

Health benefits

• Rich in iron – helps prevent and treat anemia.

• High in vitamins A and C – supports vision, skin health, and boosts immunity.

• Good source of calcium – strengthens bones and teeth.

• Improves blood production – boosts hemoglobin levels.

• Supports reproductive health – traditionally believed to enhance fertility.

Common soups you can use it for

• Edikang Ikong Soup

• Egusi Soup

• Vegetable Soup (mixed leaves)

• Ogbono Soup

• Okra Soup

Description
Okasi, also called Afang leaves, is a popular leafy vegetable native to the Efik and Ibibio people of Southern Nigeria. It is a tough, slightly bitter leaf often sliced thinly and combined with waterleaf to balance its flavor and texture. Afang leaves are traditionally used in thick, hearty soups and are well-known for their rich, earthy taste.

Sources
Akwa Ibom State, Cross River State, and parts of Rivers State.

Health benefits

• Rich in dietary fiber – aids digestion and supports gut health.

• High in protein for a leafy vegetable – supports muscle repair and growth.

• Contains essential minerals like calcium and magnesium – promotes strong bones and teeth.

• Rich in antioxidants – helps protect the body from oxidative stress.

• Boosts iron levels – supports red blood cell production and prevents anemia.

Common soups you can use it for

• Afang Soup (Efik/Ibibio specialty)

• Edikang Ikong Soup

• Vegetable Okra Soup

• Mixed Vegetable Soup with assorted meats and fish