5 Recipes Made with Palm Oil. With Dr. Oz's recent conversation about palm oil, people are very much interested in ways to use palm oil with their meals so I decided to write and share some of the "palm oil" recipes I have. P.Oil is used in many African meals and they range from meals that are made with ingredients that are commonly used in meals common in the U.S. to meals that are pretty much only commonly eaten by Africans. The 5 recipes here include mostly ingredients that you can find in any grocery store. Where the recipe calls for crayfish, you may use ground shrimp instead.
1. Pasta Sauce: No need for a full recipe on this. Just add a tablespoon or two of palm oil to your regular pasta sauce recipe.
This dish is traditionally made with Yams but potatoes work just fine. You can also add in some ground beef or other protein. I’ll add shrimps to this one
6 shrimps/tilapia (raw or cooked) - optional
8 potatoes (quartered or eighths) or 4 white potatoes and 4 sweet potatoes
2 tablespoons palm oil
2 maggi cubes (crushed)
1 Red bell pepper (blended)
1 habanero pepper (optional) – blend with red bell pepper
1 tablespoon crayfish (optional)
1 medium onion (sliced)
1 teaspoon basil leaves (optional)
Veggies: ½ cup frozen mixed vegetable/1/2chopped carrots/1/2 cup chopped spinach
Put medium sized pot or large sauce pan on medium heat
Add palm oil. Allow to melt and begin to smoke just a little (about 2 minutes)
Add medium onion. Stir and let cook for 2 minutes. Don’t burn
Add potatoes, crushed magi, pepper(s), crayfish, shrimps, 2 cups water. Stir then cover and allow to cook for about 10minutes
After 10minutes, taste for salt and salt if you want
Add your Veggie option. And cook for another 5minutes or until potato is done
Add basil and turn off heat
It should have a very tasty broth. If you don’t want the broth, continue to cook until it dries up. Some people like a very thick broth (like a chicken dumpling). For that, just mash 2 or 3 of the potatoes and mix in with the broth to make the broth thicker.
1 Add beans and 6 cups water to pot and cover and boil on medium high for 15mins
2 While that’s boiling, blend your tomatoes, crushed bouillon cubes and pepper and crayfish if using. Set aside
The beans from fire and drain the water out. Rinse beans again and drain thoroughly.
(Some people allow the beans to soak in the hot water for one hour to reduce the incidence of gas that’s common with beans. I find the onions that will be added later takes care of that J. But you may soak it for one hour at this point and then drain the water and rinse as described above.
Add 4 cups of water and return to Medium high stove. Add onions, blended mixture and the palm oil. Cover and boil for 15minutes
Taste for salt and add the salt if you need more salt.
Eat alone or with bread or boiled or fried plantain or boiled potatoes. I love this beans with garri
* Some people like crayfish and others don’t. Obviously, if you’re allergic, don’t use it, and if you don’t like it, don’t use it either. If you’ve never used it, then it’s probably a good idea to use only one spoon for this recipe. If you like it, you can add more the next time you make it.
The Nigerian stew is
a part of many Nigerian meals. Rice and stew, beans and stew, bread and
stew, plantain and stew, spaghetti and stew….you get the drift. And there are
as many recipes as there are families. This is how I make mine and I’ve been
told it’s the best recipe ever J.
I’ll make this a chicken stew but you may also make fish stew,
goat meat stew, oxtail stew or vegetarian
You can also just add
palm oil to your regular pasta sauce. Add just a little bit the first time you
You’ll need a 10 cup
capacity pot /sauce pan and blender
6 chicken thighs
1.5 cup water
½ medium onion (sliced)
1 teaspoon salt
2 buoillon cubes
1 teaspoon curry powder
1 teaspoon thyme
8 Plum tomatoes
½ cup water
1 medium onion (cut ¾
into big chunks for blending and slice ¼)
1 clove garlic chopped
Habanero pepper (use 2 if you can stand the heat). Or use 1 Red bell pepper if
you don’t want any heat
3tablespoons palm oil
1 tbsp curry powder
1 tbsp thyme
2 bouillon cubes (crushed)
½ teaspoon ginger
1)First boil all the ingredients under
“chicken” for 20minutes or until chicken is done. Remove chicken from the broth
and set both aside. You may grill or fry the chicken to add to the stew later but
be sure to keep the broth you’ve just created
2)While the chicken is boiling, blend ¾
chunks of onions, bouillon cubes, curry powder, tomatoes, pepper, ½ cup water.
3)Set a 10cup capacity pan or pot
medium heat and add the palm oil. Heat until it begins to smoke gently (about 2 minutes), then
4)Add the garlic and sliced onions.
Allow to cook for about 2minutes. Don’t let it burn.
5)Add the blended mixture to the potand also add the chicken broth,
thyme and stir thoroughly.
6)Cover and allow to boil for 20minutes
or until it has reached the texture or thickness that you like. Taste for salt
and add salt if you want
7)Serve with rice, potatoes, beans,
bread, plantains, yams
See some really nice pictures and other Nigerian stew recipes here: http://www.avartsycooking.com/2010/11/nigerian-stew/ and