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Banga Soup. | Photo Zeelicious Foods
Banga Soup is a native soup to the Niger Delta. It is commonly eaten with starch, pounded yam, semolina, garri and fufu.
Its amazing taste will definitely leave you craving to have some more. Now, add Banga soup to your quarantine bucket list and learn how to make with these easy steps – Thank me later.
  • Palm fruit/banga extract
  • Catfish or any preferred fresh fish
  • Assorted meats of your choice
  • Chopped pieces of stockfish (panla, okporoko)
  • ½ cup fresh or smoked shrimps (optional)
  • 1 tbsp ground dried crayfish or prawns ( crayfish preferably)
  • 12 tbsp banga spice (you can buy a ready mix or simply make your own by blending ataiko and irugeje in a dry mill)
  • 12 tbsp crushed obeletientien leaves or dried bitter leaves.
  • 1 oburunbebe stick (optional)
  • 2 scotch bonnet ( atarodo)
  • 1 medium onion chopped
  • 2 tbsp dried pepper (atagungun) this is optional if you’re using rodo but i l prefer mine really hot.
  • ½ cup periwinkles
  • Spice cubes (preferably knorr)
  • Salt to taste
  1. Clean all the proteins you plan to use and boil. If you’re using stock-fish make sure you soak in hot water and salt and boil before further cooking.
  2. If you have access to the palm fruit (banga) get the extract by; wash the banga thoroughly, boil for 30mins to soften, mash the banga, then wash with hot water to get the extract, finally, put the banga extract on the cooker. You can use the canned palm fruit (banga) if that’s what you have access to
  3. Place a large pan on medium heat, add banga and dilute with warm water double of the amount of palm fruit used. You can add any tough beef at this point, this will help soften it more and the flavor infuses as well
  4. Stir well and bring to boil for about 20 minutes, until you see the palm fruit extract bubbling and starting to thicken, and the oil floating on top of the soup. (Don’t cover the pan with a lid at this point as it would boil over. Put a wooden spoon across the pot to stop this from happening)
  5. Add blended scotch bonnet, assorted beef, periwinkle and cook for another 10-15 minutes
  6. Add banga spice, oburunbebe stick, ground crayfish and cook for another 10 minutes. Add salt and seasoning. (You can dilute the soup with reserved stock if it is too thick).
  7. Add fresh fish and shrimps to the soup, add the beletete leaves or bitter leaf and leave to cook on low heat for another 10-12 minutes.
  8. Your soup is ready to be serve with starch, pounded yam, semolina, garri or fufu (preferably starch).

Your eyes are very important and one of the ways you can keep them intact is by eating healthy.

Protecting or maintaining your eyesight doesn't only have to do with visiting the optician.

The first step to protecting your eyes is by paying attention to your diet. Those issues you're having with your eyes might be because of the nutrients that are missing in your diet. This article will show you the foods that would help you improve your eyesight.

It's no news that age, genetics and your electronic gadget has a way of affecting your eyesight. This is why you need to eat right especially if your eye defect is genetic. You don't have to worry about breaking the bank to keep up with this diet.

The foods can be found in the market. Below are the foods that would help protect and maintain your eyesight.

1. Fish

Fatty fish like salmon, sardines, and tuna contain nutrients that can help protect and maintain your eyesight. These fishes are rich in omega-3-fatty acid prevents macular degeneration, dry eyes, and cataracts. One of the ways you can enjoy this fish is by grilling it. You can avoid frying them so as not to reduce their nutritional value.

2. Green vegetables

The benefits of consuming green leafy vegetables can never be overemphasized. Leafy green vegetables like spinach, kale, broccoli contain nutrients that delay the development of cataract and macular degeneration. These vegetables are also a great source of vitamin A which is healthy for the eyesight.

3. Carrots

For you to maintain your eyesight, you need some carotenoid in your body and carrot is the right food to get you that. It's loaded with beta-carotene which is antioxidant that's also a precursor for vitamin A, which strengthens the eyes. Your night vision will improve if you add carrots to your diet.

4. Egg

The vitamins and nutrients present in egg protect the eyes against night blindness. The best way to get all the nutrients is by boiling it rather than frying.

5. Red bell pepper

This pepper is quite common in the market. Red bell pepper is a good source of vitamin A, C and other nutrients needed to maintain good eyesight. The nutrients keep your retina in good health as well as protecting your eyes from macular degeneration.
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