What you will need:

• Beef, Stock fish, goat, smoked or dried turkey, (any meats or combination of meats of your choice) If using stockfish soak over night
• 1/2 cup - 1 cup Ground ogbono
• Okra (optional)
• Ground crayfish
• 1-2 scotch bonnet/Jamaican pepprs
• 1/4 cup Palm Oil ( substitute carotino oil for healthier option)
• Spinach/Collard greens/bitter leaf/ukazi( any one of your choice, bitter leaf or ukazi are best) finely chopped
• 1 tomato
• 1 oinion
• Salt to taste
• Ground red pepper to taste

Steps:

• If using stock fish start by boiling this until tender simply with a pinch of salt.
• Boil other meats in a separate bigger pot, with salt and chopped(diced) onions
• Grind pepper, onion, and tomato
• Wash and chop vegetables of choice
• Once meats are tender, add stock fish to pot with other meats. Add water just at the level of meats barely covering meat.
• If using okra add at this point
• Add oil, ogbono, crayfish, and all the ground ingredients
• Mix well, add salt and pepper to taste and let simmer on medium heat for 15mins or (until okra is fully cooked if using okra)
• Add chopped greens, mix well and let simmer for 10 mins 
• If to thick to your liking add more water and let simmer for addition 5-10mins 
• Voila, you have made Ogbono soup

Wondering whats the best fufu to eat? Click here!

The African Mango is a rare fruit  found in Africa, particularly West Africa. In parts Africa the African mango is know as “Dikka Nuts," and the seed is commonly called ogbono by the Igbo ethnic group of southeastern Nigeria. While the African mango is a new phenomenon to those in the Western World once featured on the Dr. Oz show, now being sold at high prices as a weight loss supplement under its scientific name Irvingia Gabonensis, it has been cultivated and used by Africans for hundreds of years.

So now you are probably wondering how does Ogbono help with weight loss?

Well, a 2009 study done by Cameroonian researchers, was conducted on 102 overweight or obese individuals who were given 150mg twice daily of an ogbono extract  for 10 weeks. The results of this study showed a significant decrease in body weight, body fat(6.3%), blood glucose, total cholesterol, LDL cholesterol (bad cholesterol), and an increase in adiponectin. For those of you who do not know, adiponectin is a protein produced in the body that regulates blood glucose levels and the breakdown of fat in our body. Increased adiponectin levels is also correlated to weight loss. Thus the significant increase of this protein may have contributed to the decrease of blood glucose, body fat, and body weight that was observed in the study.

Other studies have shown ogbono to have a high fiber content correlating this to observed lower levels of blood glucose levels and containing "good fats" that increase the bodies HDL cholesterol (good cholesterol) levels. So essentially not only may ogbono be good for weight loss, but it may also serve as a great food to help control diabetes and stave off high cholesterol and the development of atherosclerosis.

So if you are lucky enough to have relatives in Africa, travel to Africa, or have access to an African grocery store you can get your hands on Irvingia Gabonensis, which will commonly be sold as Ogbono in either seed form or already ground. Take a gander at this Ogbono Soup recipe and begin the track to a healthier you!

References: