Basic foods in the Nigerian diet include : peanuts or ground-nuts, yams, cassava, fish, rice, okra, bananas, guinea corn and millet, and palm nuts. They are sometimes starchy and Nigerians like to cook with lots of pepper and spices especially those from the southwest and southeast. This recipe uses all local ingredients to make a mouth watering and nutritive meal. These recipes celebrate the normal food of Nigeria:-.

Ground Egusi seeds give this soup a completely unique color and flavour. If you can not find Egusi seeds in your store, you can substitute pumpkin seeds or Pepitas which you'll find in South American grocery stores. This soup is thickened with flour ground from seeds of gourds, melons, pumpkins, and squashes, lots of which are local to Africa. Wash the water leaves well in clean, clean water. Liquidise or pulverize the onions, tomatoes and egusi seeds until smooth. Add the dry ground pepper and fry in palm oil for 5 minutes.

Add the water, put the lid on and cook for 5 minutes. Now add the water leaves, replace lid and cook for another 5 mins. Serve with pounded yam or cooked rice and a beef stew, to provide protein.

Or, serve with eba, fufu or any appropriate carbohydrate. This conventional recipe for Okra ( or Okro, as it is called in some part of Nigeria ) is one that may be made anywhere in the world, as it uses ingredients that may be found in any neighborhood store. The word "okra" comes from Africa and means "lady's fingers" in Igbo, one of the languages spoken in Nigeria. Though Okra originated from Africa, it is now available around the planet. Some folks consider Okra alone is too gooey, but this mouth watering recipe makes good use of it's properties. When buying fresh okra, look for young pods free of bruises, tender but not soft, and only four inches long. Cut one of the onions finely and fry carefully in oil. Top and tail the okra and cut into bits about 1cm thick. Add to the spices and cook gradually for 10-15 mins. Serve with cooked rice and a beef stew, for protein.

With thanks to the Nigerian folk who made us so welcome in their houses, gave us a love for standard Nigerian food and who helped us overcome our fear of eating with our fingers.