Vegetables & Ugba- Fiber rich recipe for weight loss


Vegetables have awesome health benefits. It is rich in many Nutrients including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

Dietary fiber found in vegetables help reduce blood cholesterol levels and may lower risk of heart disease.

Fiber is important for proper bowel function. It helps reduce constipation and improve bulk of stool.

Vitamin C in vegetables help heal wounds, cures cold and boosts immunity.

Vitamin A improves eyesight while making the skin smooth and free from infection.

Ugba which is a source of plant protein and fiber have rich antioxidant properties that helps reduce blood sugar and cholesterol levels.

Let’s look at this fiber and protein rich recipe packed with so much goodness for health and weight loss purposes.

Ingredients for Vegetable Ugba:

  • 1 big bunch Ugu leaves
  • 2 wraps fermented ugba
  • Stock or dried fish
  • Onion
  • Salt
  • Black pepper
  • Ehuru (native nutmeg)
  • Seasoning
  • 1tbsp Palm oil. (Optional)


  • Wash your fish properly with salt.
  • Bring to boil with your onion, black pepper,ehuru, salt and seasonings.
  • Add ugba and Palm oil.
  • Stir in your thoroughly washed Ugu.
  • Cover and steam for 3minutes.
  • Food is ready


Eat alone or as a side dish with rice, boiled sweet potatoes or yam, etc. Personally, I eat alone for dinner as it’s very filling, tasty and satisfying.

In place of Ugu, spinach can also be used effectively.

For people who are on a cholesterol restricted diet, Palm oil can be left out.

A diet rich in fruits and vegetables reduces risk for heart diseases such as heart attack and stroke. It also protects against some cancers and prevents type 2 diabetes, obesity and high blood pressure.

For more fiber rich meal plans, check out our 21day Fat Flush plan. A complete 21 day breakfast, lunch and dinner meals to help you lose weight effectively using easy to prepare meals with lots of fruits and vegetables.

30 Flat belly smoothies ebook is also filled with BELLY Fat blasting smoothies, specifically designed for ultimate FAT loss using our local fruits and vegetables.

For more information on vegetables read

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