Health benefits of raw garden Egg sauce - Naijamedialog
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Health Benefits Of Raw Garden Egg Sauce
Raw garden egg is a very good source of dietary fiber, manganese, potassium, copper and thiamin (vitamin B1). It is also a good
source of vitamin B6, folate, magnesium and niacin. It is also effective in weightloss, lowering blood cholesterol and eye pressure in glaucoma. Being a member of vegetable family, it contains nutrients that include beta carotene, vitamins B6 E and foliate, calcium, iron and magnesium fibre. The garden egg is also regarded as a brain food because it houses the anthocyanin phytonutrient found in its skin and Nasunin, a potent antioxidant and free radical scavenger
that has been shown to protect cell membranes from damage. This is one of the many reasons why it's recommended to make the sauce without removing the skin.
How to make garden egg sauce
• Prep Time: 15 mins
• Cook Time: Less than 45 mins
• Misc : Serve hot
Ingredients:::
• 7 medium sized Garden eggs (either purple "aubergine", white or green )
• 1 cup Palm oil
• 1 medium sized Smoked fish
• 1 tbsp. ground pepper (either chili, scotch bonnet e.t.c)
• 2 tbsp. Iru (rinsed) or 1 okpei
• 1 small Onion
• 3 tbsp. Crayfish
• Salt to taste
Directions:::
Step 1: Remove the green stalk from the garden eggs and rinse. In a medium sized pot, boil the garden eggs whole for about 10 minutes till soft. This is done to soften it just enough to make blending easier. Chop the boiled garden eggs into smaller pieces and blend roughly with a little water. Some people like it smooth while others like it chunky. If you are not using a blender, you could pound the garden eggs into a smooth paste. To do this, boil the garden eggs further till the flesh swells and pops out of the skin. Peel the skin off and pound till smooth - Set this aside.
Step 2: Heat up the oil in a small sized empty pot till it loosens up a little. Add the chopped onion, and Iru. Stir fry for about 5 minutes.
Step 3: Gently pour the ground garden eggs, smoked fish, crayfish, crushed seasoning, pepper and salt into the pot. Stir and leave to cook for about 10-15 minutes before turning off the burner.
Serve with Boiled, roasted or fried yam or plantain.
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