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Ekpang (or Ekpang Nkukwo)
Price range: ₱450.00 through ₱1,700.00
Ekpang (or Ekpang Nkukwo) is a traditional dish from the Efik and Ibibio people of Nigeria and Cameroon, made from freshly grated cocoyam and water yam, seasoned, and then wrapped in cocoyam or other leafy greens. These leaf-wrapped bundles are then slowly simmered in a pot with palm oil, crayfish, smoked fish, meat, and other spices until cooked through. The final result is a unique, flavor-packed porridge-like dish known for its rich taste and cultural significance, often served during special occasions
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Ingredients
- Main Starch: Grated or blended cocoyam and/or water yam
- Leafy Greens: Cocoyam leaves, spinach (Ugwu), or other suitable leaves for wrapping
- Protein: Smoked fish, dried fish, or assorted meats
- Seafood: Crayfish (ground) and periwinkles
- Flavorings: Palm oil, ground pepper (Scotch bonnet or other), onions, seasoning cubes, and salt
Palm oil, ground pepper (Scotch bonnet or other), onions, seasoning cubes, and salt
Health Benefits
Ekpang Nkukwo offers health benefits such as being a good source of carbohydrates for energy and fiber for digestion, supporting heart health with potassium, and containing antioxidants that reduce inflammation. The dish’s cocoyam and other ingredients also provide essential vitamins and minerals, helping to control blood sugar levels and potentially preventing anemia.
Key Health Benefits
Energy & Digestion: It’s a rich source of carbohydrates, providing the body with energy, and contains fiber that aids digestion and promotes feelings of fullness.
Heart Health: Cocoyam, a main ingredient, is high in potassium, which helps regulate blood pressure, while Vitamin B6 contributes to heart health.
Blood Sugar Control: The dish contains resistant starch, which has a moderate glycemic index, preventing rapid spikes in blood sugar and insulin levels.
Anti-Inflammatory Properties: The manganese and other compounds in the cocoyam and other ingredients possess antioxidant properties that help reduce inflammation throughout the body.
Immune Support: Its high Vitamin C content helps to boost the immune system and protect the body from free radicals.
Nutrient-Rich: Besides carbohydrates, Ekpang Nkukwo is packed with essential minerals like iron and vitamins A and B6, which support various bodily functions.
Bone Health: The dish’s vitamin K and calcium content contribute to strong, healthy bones.
Energy & Digestion: It’s a rich source of carbohydrates, providing the body with energy, and contains fiber that aids digestion and promotes feelings of fullness.
Heart Health: Cocoyam, a main ingredient, is high in potassium, which helps regulate blood pressure, while Vitamin B6 contributes to heart health.
Blood Sugar Control: The dish contains resistant starch, which has a moderate glycemic index, preventing rapid spikes in blood sugar and insulin levels.
Anti-Inflammatory Properties: The manganese and other compounds in the cocoyam and other ingredients possess antioxidant properties that help reduce inflammation throughout the body.
Immune Support: Its high Vitamin C content helps to boost the immune system and protect the body from free radicals.
Nutrient-Rich: Besides carbohydrates, Ekpang Nkukwo is packed with essential minerals like iron and vitamins A and B6, which support various bodily functions.
Bone Health: The dish’s vitamin K and calcium content contribute to strong, healthy bones.
Who Can Benefit?
Pregnant & Breastfeeding Women: Ekpang Nkukwo provides essential nutrients, proteins, and iron to support the needs of pregnancy and lactation.
Individuals with Heart Conditions: The potassium content helps maintain stable blood pressure, making it beneficial for those with hypertension.
People with Digestive Issues: The fiber in the dish promotes good digestion and can alleviate constipation.
Those Managing Weight: The dish’s low calorie content and high fiber make it a healthy choice for weight management.
Pregnant & Breastfeeding Women: Ekpang Nkukwo provides essential nutrients, proteins, and iron to support the needs of pregnancy and lactation.
Individuals with Heart Conditions: The potassium content helps maintain stable blood pressure, making it beneficial for those with hypertension.
People with Digestive Issues: The fiber in the dish promotes good digestion and can alleviate constipation.
Those Managing Weight: The dish’s low calorie content and high fiber make it a healthy choice for weight management.
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