There is a big difference. To showcase a collection of the best and yummiest pictures of our Tribers. With loads of distinct ethnic groups in West Africa, there are a lot of variations in the way it is prepared. EGUSI is the seed of the African egusi squash. 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. In one study, pumpkin seed oil reduced inflammation in rats with arthritis without side effects, whereas animals given an anti-inflammatory drug experienced adverse effects (8Trusted Source). Egusi (also known It is also known as melon seeds. and belongs to the Cucurbitaceae family. Contact us for product pricing. Egusi is Not the same as Pumpkin seeds. They may be small, but pumpkin seeds are little powerhouses of nutrients and health benefits. You can also use blended onions, Using a tablespoon or your fingers, add the pumpkin seed paste in lumps into the stock. This type of helpful fat is present in a variety of foods and oils. The seeds’ zinc content may also support male fertility, as low zinc levels have been tied to reduced sperm quality. The seeds are then dried and the light brown husks removed by hand or mechanically. Even the health benefits of egusi seeds contain many health benefits. It is known by various names such as bitter cucumber, pumpkin seeds, egusi melon, vine of Sodom plant, wild gourd, bitter apple, colocynth or desert gourd. Egusi seeds are small and flat. Your email address will not be published. Sunflower seeds are a great alternative ingredient for those who live outside Nigeria in a place where egusi seeds are not available. That’s why consuming foods rich in antioxidants can help protect against many diseases (Trusted Source). Egusi soup is very popular in Nigeria and Cameroon and generally served with fufu. 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? Preliminary investigation showed that the pumpkin seeds, and the macromolecules, therein, such as Trigonelline (TRG), Nicotinic acid (NA), and D-chiro-inositol (DCI), have hypoglycemic properties. •    Almost 1mg zinc – the recommended daily allowance is 9.5mg for men and 7mg for women. Egusi belongs to the family of water melons. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. Pumpkin seeds contain omega-3 and omega-6 fatty acids, antioxidants, and fiber. Looks like it, tastes like it and 285 calories per cup. Like monounsaturated fat, polyunsaturated fat can decrease your risk of heart disease by lowering blood cholesterol levels. But pepitas (which mean “little seeds of squash” in Spanish) don’t have a shell and are found in only select pumpkin varieties. Ground egusi seeds are used to thicken and flavor soup; their use is similar to that of pumpkin seeds. Reply. Should a diabetic person eat pumpkin seed/egusi? The pictures below show the differences: Egusi is gotten from Melon seeds. Although pumpkin seeds are different from Melon seeds (egusi), they can can still be used to make the delicacy, “Egusi soup”. A 2011 study also found that pumpkin seed oil helped to improve cholesterol levels in postmenopausal women. get the full story on Pumpkin Seeds: Pesto Parmesan Pumpkin Seeds; Egusi seed is botanically known as Citrullus colocynthis (Curcurbita citrullus L. or Citrullus lanatus Thumb.) Dooney. Egusi Soup is a soup made with a white kind of pumpkin seeds (obtainable from African stores or Amazon.com). Other ingredients include red palm oil, African crayfish, meats and fish, seasoning, hot … Please share your opinion on this post, and other relevant suggestions are welcome! Magnesium helps keep you energetic. An alternative to Egusi soup. 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. One end of the seed is rounded while the other is tapered. 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 and pumpkin seed are not the same thing. Other polyunsaturated fats also with omega-6: omega-6 reduce the risk of type 2 diabetes by more than a third! Pumpkin oil can support your liver, kidneys, bladder and even your brain. Peroxide value depends on a number of factors such as the state of oxidation (quantity of oxygen consumed), the method of extraction used and the type of fatty acids present in the oil. Visit foodtastic.me for full recipe or click on the link belowhttp://foodtastic.me/2018/04/11/healthy-pumpkin-seed-soup-egusi-soup/Music by Jonas Blue This plant and especially the nutritious seeds are very popular among farmers and poor people in Africa, since it is available throughout the year. Ijust made egusi soup today with GREEN pumpkin seeds. 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? PALEO Certified; KETO Certified; It is made up of 30 – 40 % protein, and about the same proportion of oil. Share 173. Let’s look at the nutritional value of egusi seed and the health benefits of egusi soup, as it’s popularly known in Nigeria. Where is Egusi Gotten From? In addition to the fruit that can be consumed, it turns out the seeds can also be consumed. Pumpkin seeds are also not a common trigger of allergies and intolerances. of O 2 kg-1 of oil. Of course, of course. Research shows that both pumpkin seeds and pumpkin seed oil help to protect prostate health. 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. Egusi seed is in a class of their own and should not be mistaken as pumpkin seed. Melon seeds are extracted from melon and … These foods include: Polyunsaturated fats are known as “essential fats” because the body cannot make them and needs them from foods. This would be of benefit to persons, especially pre-diabetic and diabetic persons. Quite different to the eye initially but the taste is just the same as the white pumpkin seeds’ method. Ground egusi (or pumpkin seeds) is the main ingredient. This can help in maintaining glycemic control. Bitter leaf, oha leaf or fluted pumpkin are common vegetables used in preparing egusi soup. After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. When ready … It is prepared with blended egusi melon seeds with vegetables or without vegetables, dried fish, smoked fish, stockfish, assorted meat, beef or goat meat. It’s thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health. Pumpkin seeds are a good source of unsaturated fats, including alpha-linolenic acid (ALA). A very rich, but expensive vegetable oil is also produced from this seed. Egusi seed is almost the same as sunflower seeds. This combination has benefits for both the heart and liver.. I used the lumpy Egusi style method, but as pumpkin seeds contain less oil, it didn't form the giant lumps I was expecting, but I would be trying it again, Heat up palm oil in a pot, add chopped onions, fry, add pepper, let that fry a little too, add the assorted meat, beef stock, smoked fish and ground crayfish. This value is higher than the value recorded for Bauchinia racemora (4.9) seed (Amoo and Moza, 1999). What is Egusi in English, I believe it's pumpkin seed. The oil is cholesterol free. SKU: GL1042 Category: Flours. Pumpkin seed can be eating without grinding. Egusi Milled Pumpkin Seed; Egusi Milled Pumpkin Seed. Please note that Egusi is not the same as pumpkin seed, though some often confuse both. Egusi soup is by far the most common Nigerian soup and this soup appears on many menu lists. 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. Plant-based foods and oils are the primary source of this fat. Eat pumpkin seed/egusi Soup – a source of good fats helpful for diabetes in Nigeria. 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. Eating just one ounce of pumpkin seeds can give you 74 percentTrusted Source of the RDA. There has been ample evidence that eating pumpkin seeds , because of their ALA content, could be of good benefit for the heart and the prevention of cardiovascular disease as part of a balanced diet. According to available science data, there are no single ‘superfoods’ that can totally prevent cancer  because some cancer risk factors are unrelated to our foods and what we drink. Egusi is not pumpkin seeds. 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. However, there is evidence that eating a healthy diet can reduce the risk of cancer. 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. Technically, yes pepitas and pumpkin seeds are the same thing. 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. These seeds are very rich in protein, vitamins and Magnesium and contain nearly 4 times more Beta Carotene than carrots. Pumpkin seeds contain antioxidants like carotenoids and vitamin E. Antioxidants can reduce inflammation and protect your cells from harmful free radicals. 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 4 oz bag Covid-19 Lockdown Turned Our World Upside Down – Now What? Tweet. 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. Where egusi or melon seeds are not obtainable, some have used pumpkin seeds, as substitutes, although, you do not get same great flavour. We have also written a post about Egusi seed. Pumpkin seeds can be substituted, as can Pepitas, which are available in Latin American grocery stores. 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 Omega-3s appear to not only decrease the risk of coronary artery disease, but also help lower blood pressure levels and guard against irregular heartbeats. Egusi melon oil has a peroxide value of 8.3±4.6 mg equiv. Yes Generally, pumpkins, which we see as jack-o-lanterns, have shelled seeds, and therefore, they cannot be pepitas. After all, whether trying to prevent or control diabetes, no special foods are necessary! The pumpkin seeds, and especially pumpkin seed oil, are a great source of healthy fats and antioxidants as mentioned earlier. The famous Ewa Aganyin – my journey to getting it right, Puff Puff and Cocktails – a new era for our national favourite chops, Edikaikong – A traditional Calabar recipe, The Battle of the Saucepans Begins on Knorr Taste Quest 4, Schwartz Uk Ebook – Jollof rice and Chicken Ayilata made the cut, The Dooney’s Kitchen guide to amazing Puff Puff, This is cooked Exactly as you would Egusi soup. Egusi can be obtained from most African food shops. Yet another study  suggests that the chemicals within pumpkins such as the fruit pulp, oil from ungerminated seeds, and protein from germinated seeds have hypoglycemic properties. Look for egusi (also called agusi, agushi, egushi) in African or International grocery stores. Really, eating egusi seed as part of a healthy diet and cooked in a healthy way with little or no extra oil gives a good dose of some healthy fats. Here is what just one tablespoon of pumpkin seeds provides: 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. They grow in gourds which are mainly cultivated for their seeds as the flesh is neither sweet nor edible. Pin 99. Egusi Soup Recipe - How to cook egusi soup - My Active Kitchen Research has consistently shown that eating foods that contain monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. 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. Log in, Pumpkin Seed 'Egusi' style Soup and Efo Igbo. Pumpkin seeds are loaded with nutrients that can improve health and fight disease. Egusi is widely enjoyed in … That is why consuming these seeds is highly recommended. Some varieties of pumpkins that have shell-less seeds are Lady Godiva, Naked seeded pumpkin, Austria oil seed pumpkin, Styrian pumpkins, etc. Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. 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. Egusi is readily available in Nigeria, inexpensive and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “heart-healthy” fats. Sunflower Seeds "Egusi" Soup [Video] Preparing Sunflower Seeds “Egusi” Soup is easy, just replace egusi with sunflower seeds and use the same method of preparing the classic Egusi Soup to achieve similar results. These are fats that are better choices for your diet, especially as a diabetic or pre-diabetic. 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. In the 1960’s, Nigeria was producing 73000 tons Of Egusi, annually. 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 . 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? Diana Armstrong says. The seeds are light brown. Sesame seeds might also be used with some success. Pumpkin seeds are a good source of antioxidants, which can help to scavenge ‘free radicals’ which can damage our body cells. Posted on 1/1 at 4:23AM. Here are 11 health benefits of pumpkin seeds, backed by science. Egusi, also known as melon seed is widely used in the preparation of a number of African food dishes, including egusi soup, egusi pepper soup, okra and egusi vegetable soup, egusi fried vegetable. Egusi which is just an African local name for pumpkin seeds is the main ingredient of many dishes. 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. But both germinate and grow alike. Pumpkin seeds can give you a great source of magnesium – one of this seed’s biggest claim to fame. TAGGED WITH: Egusi soup, pumpkin seeds egusi soup. •    40mg magnesium – the recommend daily allowance is 300mg for men and 270mg for women. When Egusi is prepared with ingredients like vegetables, meat, onion, pepper, and red palm oil, the soup is hearty and delicious. The following types of fatty fish contain omega-3 fatty acids: Other foods with omega-3 which reduce stroke and cancer risks. You can substitute hulled pumpkin seeds pulverized in a spice grinder or use 1/2 cup tapioca flour dissolved in warm broth. The Official Instagram page of the online community, Dooney's Kitchen Tribe. They are melon seeds… (Boil and eat). There are good fats and bad fats. They are very close cousins to Egusi. 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And magnesium and contain monounsaturated fat and polyunsaturated fat, which doctors consider more “ heart-healthy ”.! Are very rich, but pumpkin seeds are left to ferment ; the fermented flesh neither. Your liver, kidneys, bladder and even your brain your fingers, add pumpkin! Actually bigger than egusi seed helpful for diabetes in Nigeria and Cameroon and generally served with.!