Good Living

500g fresh or smoked fish (thick cuts or head of large fish) 3 tomatoes 2 garden eggs(optional) 3 small okras(optional) 1 large onion Salt and pepper to taste 1 desserspoon tomato paste 1) Clean, wash and prepare fish. Cut in neat pieces, or flake smoked fish and add salt. 2) Put fish into saucepan and add some water with some grated onion. Bring to the boil and simmer for 4 minutes. 3) Remove the pieces of fish. Add the remaining water to the fish stock. Wash vegetables and add sopu. Bring to the boil and simmer gently until vegetables are tneder. 4) Remove them and grind or mash. Strain and return to soup. Add tomatto paste. Season. Continue simmering with the lid on for about 15 minutes. Add the fish and simmer for another 5-10 minutes

Meat Soup 250g meat 1 1/2 liters cold water 1 large onion salt and pepper 3 tomatoes 1 tablespoon of tomato paste 6 garden eggs (optional) 1) Trim, wash and cut the meat into small pieces. 2) Put the meat into a sauce pan, add water and a little salt, and allow it to cook for 5–12 minutes, stirring occasionally. 3) Wash the garden eggs and pepper, add the meat, and cook slowly until the vegetables are tender. 4) Add the chopped onion and tomatoes. Continue to simmer. 5) Remove and grind the vegetables, mix with liquid and strain. Return to the soup and add tomato paste. 6) Allow to simmer until the meat is tender.

1) Make use of stock; it adds flavor and nourishment to soups. 2) Cut the ingredient into small pieces a) To expose enough surface b) For ease in eating. 3) Simmer with a little onion and very little water to draw out the flavor. 4) Cook in a tightly covered pot to prevent evaporation. 5) Season carefully. Add salt at the beginning of cooking to draw out the flavor. 6) Serve hot. 7) Serve with correct accompaniments.

  Soups  are served rich and nourishing. It includes fish, vegetables and/or meat. Light Soups The ingredients for light soups determine their nutritive value. Light soups are easily digested, when the meat or fish used and served with them are tender. Thick Soups Thick soups are made with ingredients such as palm nuts, egusi, yam, cocoyam, or cassava. In soup making : 1) The flavor must be full and good. Make sure that the ingredients are in the correct proportion. 2) Soups must be well seasoned. 3) Make use of thickening medium to; a) Give the soup correct consistency. b) Hold ingredients in suspension  and so prevents them from separating and settle at the bottom of the dish.

  This stock includes green vegetables or root vegetables. The water used to cook these ingredients as stock for soups, gravies and sauces. Fresh and scrubbed vegetables are used to make vegetable stock. Shred greens or cut roots into small pieces, cover with water and cook gently.

  The head, bones and skin are used. Break up the bones and wash them together with the skin.  Soaking with cold water, add some salt, allow it to boil and leave to simmer until the goodness is extracted.

  The stock constitutes liquid in which bones, fish, meat, vegetables or cereals are cooked to extract the flavor and soluble food substances. It is the foundation of soups and sauces which give a good flavor and extra nourishment.