Low-Oxalate Guide to Enjoying Nigerian Soups & Stews Safely

Nigerian soups and stews are the heart of West African cuisine, bursting with bold flavors and nutrient-rich ingredients. However, for those managing a low-oxalate diet, navigating these dishes can be challenging. High-oxalate ingredients like spinach, okra, and certain nuts are staples in many recipes. With the mm food app, you can enjoy your favorite meals worry-free by identifying oxalate content and discovering safe alternatives.

Popular Nigerian Soups & Oxalate Considerations

1. Egusi Soup: Traditionally made with melon seeds and leafy greens. Modification: Use low-oxalate greens like ugu (pumpkin leaves) instead of spinach.
2. Okra Soup: Okra is high in oxalates. Alternative: Reduce portion size or opt for ogbono soup (using African mango seeds, typically lower in oxalates).
3. Ogbono Soup: Naturally lower in oxalates – pair with low-oxalate thickeners like ground crayfish.
4. Afang Soup: Contains waterleaf (moderate oxalate). Tip: Balance with low-oxalate proteins like fish or chicken.
5. Ewedu Soup: Jute leaves are moderate in oxalates. Enjoy in moderation and track portions via the app.

Smart Dining Strategies

• Use the mm food app to scan menus for oxalate-heavy ingredients like spinach, sorrel, or peanuts.
• Request substitutions (e.g., swap bitter leaf for pumpkin leaves).
• Avoid stone-forming combos: Pair soups with calcium-rich sides like moi moi (steamed bean pudding) to bind oxalates.

Embrace Nigeria’s rich culinary traditions confidently – let mm food be your guide to savoring every bite!