You can also use blended onions, Using a tablespoon or your fingers, add the pumpkin seed paste in lumps into the stock. Egusi belongs to the family of water melons. 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. This combination has benefits for both the heart and liver.. These are fats that are better choices for your diet, especially as a diabetic or pre-diabetic. To showcase a collection of the best and yummiest pictures of our Tribers. These foods include: Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs them from foods. Plant-based foods and oils are the primary source of this fat. Other polyunsaturated fats also with omega-6: omega-6 reduce the risk of type 2 diabetes by more than a third! 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. Posted on 1/1 at 4:23AM. In addition to the fruit that can be consumed, it turns out the seeds can also be consumed. Lemons: Health Benefits, Heart, Immune system and Colds, may be helpful in preventing diabetic complications, eating a healthy diet can reduce the risk of cancer, reduced breast cancer risk in postmenopausal women, https://www.bbcgoodfood.com/howto/guide/health-benefits-pumpkin-seeds, https://pubmed.ncbi.nlm.nih.gov/21106396/, https://www.health.com/nutrition/pumpkin-seeds-benefits, https://pubmed.ncbi.nlm.nih.gov/24564589/, https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/does-having-a-healthy-diet-reduce-my-risk-of-cancer, https://pubmed.ncbi.nlm.nih.gov/15510909/, https://pubmed.ncbi.nlm.nih.gov/19285597/, https://www.ncbi.nlm.nih.gov/pubmed/7784309, https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2, https://www.medicalnewstoday.com/articles/319739, https://anchor.fm/wellness-gal/episodes/HAVING-WINNERS-MENTALITY---WHY-WE-NEED-IT-MORE-NOW-THAN-EVER-eenopf/a-a2b36ov, 7 Reasons to eat Egusi: Diabetes Food in Nigeria, seeds (sunflower seeds, pumpkin seeds, sesame seeds), vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil), Egusi soup contains “heart healthy” fats and natural chemicals that may help you lower your risk of cardiovascular disease, Lower cholesterol, especially helpful in pre-diabetic and diabetic persons and lowering heart diseases, Egusi is good source of protein, essential as building blocks for the body and as energy source, May help to regulate blood sugar, something also helpful in pre-diabetic and diabetic, when eaten as part of a healthy diet, Shown to improve cholesterol levels in post-menopausal women, Contains beneficial zinc and iron which has anti-fungal and anti-viral functions, It is a good source of antioxidants – carotenoids and vitamin E – essential in strengthening the immune system, and reducing cancer risk, Another benefit, pumpkin seed may support prostate health and help male infertility, Egusi helps to improve sleep due to the tryptophan. Bitter leaf, oha leaf or fluted pumpkin are common vegetables used in preparing egusi soup. Egusi is gotten from Melon seeds. Pumpkin seeds are a good source of antioxidants, which can help to scavenge ‘free radicals’ which can damage our body cells. What is Egusi in English, I believe it's pumpkin seed. 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. That’s why consuming foods rich in antioxidants can help protect against many diseases (Trusted Source). Egusi soup is by far the most common Nigerian soup and this soup appears on many menu lists. When Egusi is prepared with ingredients like vegetables, meat, onion, pepper, and red palm oil, the soup is hearty and delicious. The bottom line: pumpkin seed/egusi soup can be enjoyed by anyone, with diabetes or not, as part of a balanced diet, and cooked with minimal or no oil, why not? 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. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. A certain type of this fat, called omega-3 fatty acids, have been shown to be particularly beneficial for your heart. One end of the seed is rounded while the other is tapered. Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. Pumpkin seeds can give you a great source of magnesium – one of this seed’s biggest claim to fame. Egusi is not pumpkin seeds. 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. Egusi (also known Pin 99. Your email address will not be published. Tweet. 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? TAGGED WITH: Egusi soup, pumpkin seeds egusi soup. In addition to the zinc and iron in pumpkin seeds, which are both vital for immune function, pumpkin seeds possess anti-fungal and anti-viral properties. Here is what just one tablespoon of pumpkin seeds provides: A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women. (Boil and eat). Egusi are melon seeds, high in nutritional value, and rich in protein, fat and vitamins A, B1, B2 and C. It is made up of 30 - 40 % protein and about the same proportion of healthy fat. Research shows that both pumpkin seeds and pumpkin seed oil help to protect prostate health. Melon seeds are extracted from melon and … This would be of benefit to persons, especially pre-diabetic and diabetic persons. Pumpkin oil can support your liver, kidneys, bladder and even your brain. Please note that Egusi is not the same as pumpkin seed, though some often confuse both. If you are not familiar with the word, Egusi is a seed which is basically the same thing as pumpkin seeds but its white variation. 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. It is also known as melon seeds. In the 1960’s, Nigeria was producing 73000 tons Of Egusi, annually. There is a big difference. 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. SKU: GL1042 Category: Flours. Let’s look at the nutritional value of egusi seed and the health benefits of egusi soup, as it’s popularly known in Nigeria. After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. Here are 11 health benefits of pumpkin seeds, backed by science. 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. Egusi 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 . Please share your opinion on this post, and other relevant suggestions are welcome! The oil is cholesterol free. 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. Egusi melon oil has a peroxide value of 8.3±4.6 mg equiv. The pumpkin seeds, and especially pumpkin seed oil, are a great source of healthy fats and antioxidants as mentioned earlier. Like monounsaturated fat, polyunsaturated fat can decrease your risk of heart disease by lowering blood cholesterol levels. Egusi seeds are small and flat. An alternative to Egusi soup. They are melon seeds… 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. However, there is evidence that eating a healthy diet can reduce the risk of cancer. 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? Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. That is why consuming these seeds is highly recommended. Egusi Milled Pumpkin Seed; Egusi Milled Pumpkin Seed. Yes Where is Egusi Gotten From? Egusi soup is very popular in Nigeria and Cameroon and generally served with fufu. The Official Instagram page of the online community, Dooney's Kitchen Tribe. Should a diabetic person eat pumpkin seed/egusi? 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. Pumpkin bread Pumpkin pie Pumpkin seed Cucurbita, pumpkin PNG size: 1500x1200px filesize: 1.1MB Nut Butters Mixed nuts Almond Peanut, pistachios PNG size: 1200x1000px filesize: 1.99MB Almond milk Cashew Dried Fruit Nut, almond PNG size: 1264x1144px filesize: 2.19MB Even the health benefits of egusi seeds contain many health benefits. But both germinate and grow alike. Of course, of course. Egusi is Not the same as Pumpkin seeds. 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