Amala and ewedu benefits and all you need to know

Amala and ewedu

Amala and ewedu is a West African food that the Yorubas primarily consume in Nigeria. It is made from yam and/or cassava flour, or unripe plantain flour.

Amala is best eaten with Ewedu soup, thus making it a favourite combo for most people. Unknown to many people, Amala is obtained from yam peels, the peels are dried and thereafter ground to flour. This delicacy is one of Africa’s most significant exports as it is enjoyed by people of different tribes. Amala and Ewedu mainly originated from the Yoruba tribe.

Health Benefits of Amala and Ewedu 

This delicacy has many health advantages that are beneficial to people’s well-being. These health benefits include;

(1) Good for Managing Diabetes:

A metabolic disorder that plagues society is diabetes. Numerous lives have been lost as a result, and experts are still working to find a permanent remedy. Because yam flour, or amala, is recognized for having a low glycemic index and won’t cause a sudden spike in blood glucose levels in diabetes patients, the meal (Amala with ewedu and stew) is a very good dinner for diabetic patients. Ewedu and stew both contain antioxidants, which together have health benefits that make them excellent diabetic control foods.

(2) Reduces the risk of cardiovascular Disease

 Amala (yam flour) contains dietary fibre that lowers low-density lipoproteins, pepper prevents the formation of cholesterol in the body, and ewedu is known to have a positive effect on cardiovascular disorders.

(3) It helps in the Loss of Weight

 Amala (yam flour) consumed in moderation with stew and ewedu is beneficial for weight loss. A chemical compound found in peppers called capsaicin may boost metabolism, prevent the development of immature fat cells, and so aid in weight loss. This ability coupled with Ewedu which has low calories supports weight loss.

(4) Immune System Development

 Reduced workload and oxidative stress levels within the body make the immune system stronger. This meal contains several antioxidants and a variety of vitamins that work together to strengthen the immune system while also making it possible to eliminate pro-oxidants. Because an effective immune system is essential for warding off illnesses, its health cannot be compromised.

(5) Enhances Eye Sight 

Ewedu and pepper contain vitamin A, and together with beta-carotene, these nutrients aid in enhancing vision. This suggests that the meal is beneficial for eye health. Other nutritional values that are gotten from eating Amala and Ewedu include calcium, which promotes stronger bones, zinc, which promotes sperm motility, iron, copper, magnesium, potassium, and several other minerals and vitamins 

(6) Reduces Cancer Risk

Ewedu and stew contain several antioxidants that help to scavenge pro-oxidants that might cause cancer. According to research, red pepper’s beta-cryptoxanthin helps prevent lung cancer, which can be brought on by smoking directly or by secondhand smoke, both of which are harmful to one’s health. Many antioxidants in ewedu also reduce the risk of cancer. Dietary fibre in Amala also lowers the chance of developing colon cancer by preventing harmful food additives from harming the colon mucosa.

Ingredients Needed for Amala and Ewedu

 1/2 measure yam flour

 10 tomatoes

 3 bell pepper

 5 atarodo 

500 g goat meat

 6 pieces of cow skin

 1 big onion bulb

 1 tablespoon Iru

 2 handfuls Ewedu leaves

 2 tablespoons grounded crayfish

 6 cubes of maggi to taste


 1/2 teaspoon grounded nutmeg

 A tiny piece of potash

 2 kitchen spoons of palm oil

Steps to prepare amala and ewedu

 If you only use one burner, cooking this will take 1 hour 30 minutes. Your dinner should be ready in approximately 45 minutes if your cooker is the type with many burners that lets you prepare several meals at once.

How To Prepare Ewedu soup

You need to wash and remove the vegetable from the stalk

 Boil just enough water to cover the vegetables, add 1 spoonful of crayfish and iru, a small amount of potash to help the soup thicken, then add the vegetables and boil until tender.

 When the vegetable is done cooking, use a blunt-tipped broom to beat it to pieces.

 Add salt to taste.

 Wash and mix tomatoes, pepper, and 3/4 of the onions to prepare palm oil stew; reserve the other 1/4 for the meat.

Wash and add spices to goat meat and pre-boiled cow skin, onions, maggie, and salt to taste

 Add just enough water to the pot to cover the meat, and then let it cook for 10 to 15 minutes.

 Cook blended tomato and other ingredients till dry, then add your palm oil fry.

 Pour in meat (and stock), add more water if necessary, iru, 1 tablespoon crayfish, maggie, and salt to taste.

 Allow to cook until the oil comes on the surface

How To make the Amala

 Boil water and add yam flour in parts as you stir with a wooden spoon.

 Stir thoroughly to get rid of lumps.

Cover pot and allow to cook for 3-5mins.

 Serve hot!

 Cost of Preparing Amala and Ewedu

 Except if you are cooking this delicacy in a restaurant or a party setting where you will need more ingredients, the cost of preparing this meal is very affordable. You can comfortably take 5000 naira to the market and get all the ingredients you need and prepare yourself this delicious meal.

 Is Amala and Ewedu Healthy 

One of the frequently asked questions from many people is if this delicacy is healthy. The answer is yes. Amala (yam flour) contains dietary fibre that lowers low-density lipoproteins.

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