EKPANG NKUKWO is the traditional delicacy of the great Efiks and Ibibios in the south south part of Nigeria. It is a traditional food both for occasions and family consumption. It can also be called cocoyam and water yam porridge.
Below are the ingredients used in the Preparation of Ekpang Nkukwo.
- Water yam
- Cocoyam
- Periwinkles
- Dry fish
- Crayfish
- Palm oil
- Cube seasonings
- Kpomo
- Pepper and salt
- Vegetables leafs (scent leaf and pumpkin or green.
These are the full ingredients used in preparing Ekpang Nkukwo.
Steps to follow while preparing this delicacy.
- Peel the cocoyam and water yam and wash. Then cut it into Chunks for easy grinding.
- Grind the two together and mix thoroughly, then add some seasoning cubes and mix.
- Wash the pumpkin or green leaf, depending on the one you prefer to use. I love it with green leaf, and begin to wrap the paste with the leaves in a tiny bit. This step may take up to 30 minutes.
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- At this point, We will wash the beef and steam for about 20 minutes, then pour the steamed meat into the wrapped Ekpang.
- Wash the periwinkles and cut, add it to the Ekpang. Also add the kpomo, dry fish, crayfish, salt, seasoning and pepper. Then set the pot of Ekpang aside.
- Boil water and let it boil to the boiling point after which, pour the boiled water into the pot of Ekpang and Cover it. At this point, don't stir it. Allow the Ekpang to cook for about 30 minutes before you stir. Then, cover again and allow to continue cooking.
- More water can be added if the previous is not enough. Keep stirring until you are sure it is well cooked.
- Once it is well cooked, add some palm oil and slice your scent leaf and add. Cover to heat for about 5 minutes.
- At this point, your Ekpang is ready. Bring it down and serve
Health benefits of Ekpang Nkukwo
Ekpang is a delicious food which helps in boosting appetite. As we all know that cocoyam and water yam are rich in carbohydrates. They also contains vitamin B6 and magnesium. They are good energy given food. The pumpkin leaf or green leaf are rich in vitamin A and C. It also contain calcium, vitamin B, Niacin, manganese, coper and riboflavin. The beef, dry fish and kpomo are rich in protein also contain fat and oil. Periwinkle is a good source of protein, potassium and vitamin E. They are low in saturated fats and contains tannins that helps in binding fluids and relieves inflammation. Crayfish is a source of minerals like calcium and magnesium. They help in the development of bone, teeth and muscle.
Eating nutrients packed food like Ekpang Nkukwo is important for maintaining a healthy life style. It is a balance diet because it contain all the essential classes of food.
It Also contains dietary fiber which helps in maintaining a healthy digestive process and help in the easy passage of stool.
