Ikokore is a yam pottage styled meal, native to the Yoruba people of Nigeria (a West African country). It is traditionally made from Water Yam (Dioscorea Alata). There are 20 varieties of Water Yam in the world. It is a rich source of dietary fibre and has been shown to have higher levels than brown rice. It has a slow absorption rate, making it a great carbohydrate source for diabetics and individuals dealing with high blood pressure.

Water yams are a great source of antioxidants, vitamin C, B and E, copper, iron, calcium and phosphorous, to name a few. They have anti-inflammatory properties and are great for digestive and hormonal health (in women).

Taro root is an excellent source of dietary fibre and resistant starch (promotes a healthy gut). It is a slow releasing energy carbohydrate, making it a great candidate for weight loss and diabetes control (it keeps you feeling full for a long time). It is rich in manganese, potassium, copper, phosphorous, folate, vitamins B6, C and E (just like water yam). It also contains the cancer fighting anti-oxidant- Quercetin.

RECIPE

INGREDIENTS:

One Taro Root/ Tuber

Palm Oil

Bell Pepper Paste (blended with garlic, onions, habanero pepper and bell pepper)

Dark Leafy Vegetable

Protein: Dried Fish, Shrimps, Tripe

Stock

Salt, Cumin and Sage (spices used)

Heat a pot and pour in a spoon (cooking spoon size) of palm oil.

Heat it up for some seconds and pour in the blended bell pepper paste. Add the bony part of the dried fish for flavour. You can also add some crayfish if you have some- this will boost the flavour of your dish. After some minutes, add the rest of your spices and some stock.

Add the grated yam/ taro root in balls- cook on medium heat.

Once balls have been cooked through, add any dark leafy vegetables of your choice (optional). Add more stock if the meal looks dry and needs moisture. Using stock instead of water, negates the need for stock cubes or extra salt.

Add the fleshy part of the dried fish, shrimps/ prawns, shaki (tripe) and any other protein of your choice.

Stir and cook on low heat for some seconds.

Turn off and serve.

Enojy!

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