Food Friday: Vegetables As A Group Are So Low In Calories That It Is Very Difficult To Gain Weight Even If You Overeat Them .

   

    Efo riro( Vegetable Stew)                                                                                       
  Efo riro is a specially made South West Nigeria delicacy containing different parts of meat, dried fish and snails coupled with green vegetables. 

   Ingredients :
Spinach or water leaves ( washed and cut) 
Stock fish 
Dried fish and meat (washed) 
Smoked fish 
Snails (washed with melon juice) 
Crayfish (grind) 
Fresh pepper (grind) 
Fresh tomatoes (blended) 

Tomato puree 
Onions 
Palm oil 
Locust bean(iru) 
Seasoning 
Salt to taste 
  
       Method Of Preparation :
    Place the washed meats in a large pot of water. Season with salt and ground pepper. Boil until tender. Add the smoked fish, stock fish, snails and cook for 10 minutes. Remove from heat and place in clean bowl. Wipe the pot out and pour in the palm oil, add the blended tomatoes, onions, and chillies or seasoning to the hot oil and fry for a few minutes. Stir frequently. Add the cooked meats, crayfish and some more water if necessary. Simmer for 10 minutes. 
Finally, add the blanched or cut vegetables, cook for 5 minutes, check seasoning and serve with pounded yam, rice, wheat or semolina. 

                 Why Eat Vegetables? 

You need to eat vegetables everyday because you simply cannot find another food group that is as perfectly matched to our everyday human needs as vegetables! Vegetables fit us like a glove. From so many different perspectives, the nature of vegetables and the nature of human health are matched up in a way that simply cannot be duplicated by other food groups, including fruits, legumes, nuts and seeds, grains, seafoods, or poultry and meats.