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A lot of people have had their doubts as to whether AROSA Cocoyam Thickener is at all a healthy thickening agent or if it alters the original taste of the dish. You should know that the AROSA thickener is 100% cocoyam and therefore packed with all natural nutrients of cocoyam. It definitely gives the original taste of your dish, too. These all make it a perfect substitute for pounding cocoyam and straining muscles.


Nutritional value of cocoyam

Cocoyam or Taro (Colocasiaesculenta) is a starchy edible tuber that bears broad greenish leaves. It is grown in several places around the world. We usually consume the root tubers or its leaves. Both the roots and leaves have many health benefits for the body because they are rich in nutrients.


Cocoyam possesses high nutritional value when compared with other crops like cassava and yam, with substantial vitamins, minerals and proteins.


As a relatively known staple crop in the underdeveloped and developing countries, it can serve as a weaning food, and its leaves are used for both medicines and as a vegetable for cooking.


Cocoyam has more calories than potatoes. 100 g provides 112 calories. Its calories mainly come from complex carbohydrates known as amylose and amylopectin. However, the roots are much lower in fats and protein than in cereals and pulses. Its protein levels can be comparable to that of other tropical food sources like yam, cassava, potato, banana, etc.


Cocoyam, however, is free from gluten. It features high-quality phyto-nutrition profile comprising dietary fiber and antioxidants in addition to moderate proportions of minerals and vitamins.


It is one of the finest sources of dietary fiber: 100 g provides 4.1 g or 11% of the daily requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food help a gradual rise in blood sugar levels.


Health benefits of cocoyam


1.     Prevents cancer

2.    Reduces symptoms of rheumatoid arthritis

3.    Consuming high potassium foods is directly related to decreased muscle cramping and improved muscle strength.  Cocoyam consists of considerable amounts of potassium - 615 mg - which is 13.09% of the daily recommended value. 

4.    Cocoyam consists of considerable amounts of potassium which is considered essential to remain healthy and efficient. Potassium not only enables healthy fluid transfers between membranes and tissues throughout the body but also helps to relieve stress and pressure on blood vessels and arteries. 

Cook With Arosa, Cook Wisely!

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KFC is jumping on the plant-based bandwagon and launching its first ever vegan fried "chicken" burger.

Named the Imposter Burger, the vegan version of the fried chicken chain's Original Recipe Fillet Burger will be made from a "bespoke" Quorn fillet, coated in the Colonel's Original Recipe herbs and spices.

The fillet will sit atop iceberg lettuce and creamy vegan mayo, sandwiched together in a soft glazed bun.

A spokesperson for KFC confirmed to INSIDER that the Imposter Burger clocks in at 450 calories, practically the same as the chicken equivalent at 475 calories.

The vegan burger will be made with the same spices as the chicken equivalent.

The Imposter Burger will also contain a respectable 18.8g protein, which although less than the 29.7g of its chicken counterpart, is a decent amount for a vegan patty.

The burger is a world-first for the American fast food chain and is currently only going to be available in select KFC stores in the U.K. for a four-week trial run.

On its own, the Imposter burger will cost £2.99 ($3.79) or £3.49 ($4.42) with a drink, as a wrap with a drink it'll be £3.99 ($5.06), and as a salad with a drink, it'll cost £3.79 ($4.80).

From June 17, vegans, flexitarians, or simply intrigued meat-eaters can sample the Imposter Burger at the following branches of KFC in Bristol, London, and the Midlands:

Bristol - Fishponds

Bristol Bradley Stoke

Bristol - Winterstoke Road

Bristol - Eastgate Retail Park

Bristol — Avonmeads Retail Park

Bristol — Shield Retail Park

Bristol — Keynsham

Bristol — Hengrove Leisure Park

Bristol — The Venue Cribbs Causeway

Birmingham — Great Bridge Retail Pk

Bloxwich — Leamore Lane

Cannock — Orbital Retail Park

Tamworth — Ventura Retail Park

Tyburn — Kingsbury Road

Walsall — Junction 10 M6 Services

Walsall — Park Street

Dudley — Merry Hill Food Court

Stourbridge — St Johns Road

Dudley — Merry Hill Drive Thru

London — Gloucester Road

The same KFC branches will also be offering a new vegetarian creation called the Southern Fritter Stacker, which will be available as a burger, wrap or rice-box, from July 15.

Victoria Robertson, "Chief Vegetable Enthusiast" at KFC U.K. & Ireland commented: "We know … it's unfair. Vegans have been cruelly denied the incredible taste of KFC up to now, which is why we've worked hard to perfect The Imposter -- a vegan burger that the Colonel would be proud of."

KFC's U.S. president Kevin Hochman recently told Business Insider that the company was looking into launching vegan options in the States too, which has been a surprising development for him.

"If you would have asked me six months ago, I would have said no, to be completely honest with you," Hochman said. "Because we're about fried chicken."

But he added: "In the last two weeks I've made several appointments with some of the big guys, just to figure out -- what does alternative protein look like in chicken?"

The launch follows the introduction of plant-based alternatives at other popular fast food chains: Burger King now has the Impossible Whopper, Greggs launched a vegan sausage roll, and IKEA is working on a plant-based version of its signature meatballs.

And the trend for lab-grown meat alternatives shows no signs of slowing down. In fact, a recent report claimed that by 2040, 60% of the "meat" we consume will not come from animals.


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African food is impossible to define. The continent is so, so rich with hundreds – if not thousands – of different cultures and is bursting with a wide variety of veggies, fruits, and spices. Centuries of trade and the blight of colonialism have brought influences to the cuisine here, and today, globalization plays some role in food trends too. But one thing that all Africans could probably agree on is that meat normally plays a pretty big role in the meals of just about each country in Africa.

But that is changing. As the world wakes up to the benefits of a plant-based diet, there are more and more African chefs,  bloggers, Instagrammers, and foodies sharing vegan African recipes that are revised versions of their favorite dishes.

# Ratatouille (Nigerian interpretation) is a perfect example of these vegan dishes
Ratatouille may be a dish that originated in France but this recipe has some serious Nigerian infusions! The end result? A wonderful vegan dish nicely coated in a rich tomato sauce. It’s warm, it’s filling and it’s damn delicious!

Ingredients: (2 servings; 2 hours)

1 small, narrow sweet potato, peeled and thinly sliced

1 plantain, thinly sliced

1-2 small tomatoes, thinly sliced

1 small red onion, thinly sliced

For the red sauce:

2 tomatoes, chopped

1 red bell pepper

2 cloves garlic

1 tbsp olive oil

1 tbsp tomato paste

1/2 small red onion, finely chopped

dried thyme

curry powder

salt to taste

How to make

1. Blanch the sweet potato slices in a pot of boiling hot water for 5 minutes. Drain and set aside with the rest of your thinly sliced vegetables.

2. To make the red sauce, blend the tomatoes, red bell pepper, and garlic until you have a thick, chunky sauce consistency.

3. Heat some olive oil in a saucepan and add the red sauce, chopped red onion, tomato paste and a generous pinch of dried thyme and curry powder. Season to taste. Simmer uncovered for 5 minutes.

4. Grab a small oven dish and spread about 3/4 of the red sauce over the base. Arrange the vegetable slices in an alternating and overlapping pattern all the way around the dish, working your way around the edge and into the center. Take the remaining red sauce and spoon that over the top of the vegetables.

5. Cut out greaseproof paper to match the shape and circumference of your oven dish and use it to cover the entire arrangement.

6. Bake in a pre-heated oven, gas mark 6, for 25 minutes until everything is cooked and tender. Peel off the greaseproof paper and bake for a further 5 minutes just to add some color to the top.

7. Serve on its own with sauce drizzled around the plate and extra thyme to garnish, or serve with a few slices of wholegrain bread.

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Breakfast inspiration - breakfast burrito slices on your mind??

Filled with spicy sausage, smoky scrambled eggs, cheese, and a bright, fresh avocado-tomato salsa, these breakfast burritos are not only easy to make but also delicious any time of day. Note though, you don't have to use the fresh avocado-tomato salsa if you don't feel like it.

It is so easy to prepare! these are all you will be needing to make your own;


Tortilla wrap

spinach or any leafy greens of choice.

1 teaspoon total natural yogurt 

1 salmon fillet (grilled)

2 slices of cheese (you can use any cheese of choice and you can add more if need be)

A little oil -

Frying pan of course 


How to make your burrito

1. Place tortilla wrap on a chopping board. Using a spoon, spread the Greek yogurt on the wrap. 

2. Place one cheese on, followed by the leafy greens. 

3. Mashup or flake up the grilled/baked salmon using a fork. Spread on the wrap as well and cover with the remaining cheese. 

4. Using a cooking brush, coat the frying pan and place on medium to low heat. 

5. Now, carefully roll up or wrap up your tortilla. 

6. Carefully place the wrapped up tortilla on the heated pan. Allow to grill, checking it time and again. Once the side placed on the frying pan is grilled, do the same for the rest of the sides. 

6. Slice up and enjoy 

Note; there are many other tasty burritos to try out with a different kind of method. Don't limit your chef-ship to just one angle.

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Lemon Custard Tart (SA Winning Recipes 2000)

Easy press-in crusts are filled with a citrusy custard filling in these mini desserts. Gilded with gorgeous piped swirls of meringue, they're guaranteed to be a hit.

1 can condense milk/caramelized condensed milk
1 container/package (8 oz./226 g) Cream Cheese
1 grated lemon rind
½ cup lemon juice
1-2 packs Tennis biscuits or any substitute (Graham crackers, Arnott’s Nice biscuits, Maria’s, Nilla wafers, Krispies Coconut – add a sprinkle of coconut on top)
½ cup orange juice
3 cups thick, cold custard

1. Beat the condensed milk, cream cheese, lemon rind, and lemon juice until well mixed.
2. Keep 1-2 biscuits aside for the topping.
3. Just before using, dip the rest of the biscuits quickly in the orange juice. They must be just moist, not mushy.
4. Lay a row of biscuits in a square or rectangular dish.
5. Smear a layer of the condensed milk mixture following with a layer custard.
6. Repeat the layers until everything is used.
7. Crumble the rest of the biscuits and sprinkle it on top. 
8. Refrigerate overnight.
9. Cut in squares and serve.


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Are you wondering why anyone would be excited to drink something as green as this? I hear ya...

It's not as bad as it looks or sounds.

A Green smoothie is meant to kickstart your metabolism into high gear, curve your appetite, fight off common colds and flu, and give you that high energy you need to start your day or your workout.

It also has the power to burn calories while you’re, well, not doing anything at all! And even relieves muscle aches and pains after a workout. That’s the ginger doing its job.

Not only does it burn fat, but this smoothie also helps your hair and nails grow fast. It’s a great drink for postpartum moms who notice their hair shedding more than usual (a depletion of nutrients in the body after birth, breastfeeding, etc).

My point is, taking a glass of green smoothie every day, does a whole bunch of good to the body. 


2 handfuls baby spinach

1 ripe banana

1 cup almond milk

1 cup frozen pineapple chunks

1/2 tsp of ginger

1 tbsp chia seeds


- Place all of the ingredients into a blender. Pulse until smooth.

- If the smoothie is too thick, add water. If too thin, add ice.

- Serve and garnish with a sprinkle of chia seeds, (optional).

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Lisa Valente- Superfoods are multi-taskers—foods brimming with various disease-fighting nutrients, usually without providing too many calories and delivered in a delicious form.

But some foods deemed "super" are a little too exotic to fit into our everyday diets —like, say, sardines—that you'd only have once in a while. Healthy? Yes. Would you eat them every day? Probably not. And while we're all for trying new foods, especially the super healthy kind, it's nice to know that you can stock up on superfood staples every week and they'll be easy to fit into your diet.

1. Tea:

Studies show if you drink tea regularly, you may reduce your risk of Alzheimer's, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.

2.  Oranges:

Oranges are an underrated fruit. But the humble orange is an excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day's dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it's also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.

3. Eggs:

A source of high-quality protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage. Who knew the humble egg was so nutritious?

4. Berries:

A source of high-quality protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage. Who knew the humble egg was so nutritious?

5. Broccoli:

This green powerhouse packs vitamins A, C, and K (which helps with bone health), as well as folate. There is another reason broccoli frequently earns a top spot on "superfoods" lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body's detoxifying enzymes.

6. Sweet Potatoes:

Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein, and zeaxanthin.

7. Nuts:

What can't nuts do? They're packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may also ­offer protection against insulin resistance, which can lead to ­diabetes. Antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear on your body from free radicals. In turn, this lowers inflammation, which may reduce cancer risk. Plus, nuts provide insoluble fiber, which studies suggest may help you stay healthy by feeding beneficial gut bacteria. Spread nut butter on toast, grab a handful of nuts for a snack or make your own simple trail mix.

8. Oats:

Oats are a breakfast staple and quite the superfood. Eating more oats is an easy way to up your fiber intake, a nutrient most of us don't get enough of. Fiber is good for our guts and our waistlines and for keeping us full—all very important qualities in breakfast food. Plus, oats are whole grain and plain oats don't have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like blueberry oatcakes, homemade granola to enjoy with fruit and yogurt or DIY energy bites with peanut butter.

9. Spinach:

Dark leafy greens do a body good. Spinach is teeming with important nutrients: vitamins A, C, and K—as well as some fiber, iron, calcium, potassium, magnesium, and vitamin E. Studies have found that eating more greens, like spinach, can help you lose weight, reduce your risk of diabetes, keep your brain young and help fight off cancer.

10. Yogurt:

Yogurt contains probiotics or "good bacteria" that help keep our guts healthy. It's also rich in calcium. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and delivers phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein. Choose Greek yogurt for an even bigger protein boost and whenever possible reach for plain. Flavored yogurts tend to have lots of added sugar which add calories without nutrition.

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"Super tasty and versatile dish!"

Egg Casserole for two!

READY IN: 25mins SERVES: 2



3 eggs

3 tablespoons milk

2 slices white bread, cut into 1-inch cubes

1 green onion, with top thinly sliced

1⁄3 cup shredded cheddar cheese

1⁄3 cup chopped ham


1. Preheat oven to 350 degrees.

2. Spray small 2-cup capacity oval baker with vegetable spray.

3. In a bowl, combine eggs, milk, bread, green onion, cheese, and ham; mix well.

4. Pour egg mixture into baker.

5. Bake 20-25 minutes or until egg mixture is set.

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If you love to mix your drinks (beer or juice) then you wouldn't find it difficult to master or want to try out these easy cocktail recipes you can make from the comfort of your home. You don't need to visit the bar every Friday or Sunday night you thirst for a fine blend; sit at home and be your own bartender.

We who love to mix drinks at home do it for many reasons: First off, it's cheaper than drinking out (that I already stated). Second, it's fun to mix your own drinks at home. Third, it's even more fun to mix drinks for friends and family.

Any self-respecting home bartender should have a mental Excel spreadsheet of favorite classic cocktail recipes. Even if they aren't fully memorized, you should be able to find the recipe in your home library or google at quick notice to serve them to your friends and yourself of course.

Here are a list of seven easy cocktails to try out as soon as possible!

Sex on the Beach


9 ml  Schnapps

35 ml Smirnoff Vodka

35 ml Orange Juice

35 ml Cranberry Juice


Fill a tall 12-ounce glass with ice cubes.

Add in all ingredients together and use a jigger to measure them correctly.


Johnnie Walker Red Label & Soda


50 ml Johnnie Walker Red Label Blended Scotch Whiskey

125 ml Soda Water

2 Orange or Lime Wedges


Fill ice cubes on a tall glass.

Add Johnnie Walker Red Label and soda water using a jigger.

Garnish with either orange or lime wedges.


Super Simple Summer Punch


50 ml Smirnoff Vodka

4 Slices of Orange

4 Pieces of Raspberries

100 ml Cranberry Juice

100 ml Mango Juice

50 ml Soda Water


In a glass full of ice, pour in vodka, add in the orange slices and raspberries and stir the mixture using a wooden spoon to blend the flavors.

Pour the mango and cranberry juice followed by soda water and continue stirring to infuse the mixture.


Classic Mojito


Captain Morgan White Rum (50 ml)

(1 dash) Soda Water

(2 tsps.) Caster Sugar

2 Lime Wedges

1 Mint Sprig

Crushed ice


In a mixing glass, mix caster sugar and lime wedges together using a pestle or a large spoon to extract lime flavour and aroma.

Mash about 12 leaves from the mint sprigs together with the lime and sugar.

Add crushed ice to about three-fourths of the glass.

Pour the rum and dash of soda.

Use a spoon to stir the drink thoroughly.

Garnish with a few crushed mint leaves and add crushed ice. Serve cold.


Gin and Tonic


25 ml Gordon’s London Dry Gin

125 ml Tonic Water

10 ml Lime Juice

2 Lime or Lemon Wedges


Fill a tall glass with ice cubes, measure gin, tonic water and lime juice using a jigger and then pour into the glass.

Place the lime or lemon wedge in your cocktail drink for some garnishing.


Rum and Cola


50 ml Captain Morgan White Rum

125 ml Cola

1 Lime Wedge


Fill your glass or jar with cubes of ice.

Use a jigger to measure and pour the rum and cola into your glass of ice.

Add lime wedge to garnish.


Vodka Tonic


50 ml Smirnoff Vodka

125 ml Tonic Water

1 Lime Wedge


Pour vodka and tonic water using a jigger for correct measurement into a glass filled with ice.

Place the lime wedge on the drink, squeeze a bit and serve.

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Pizza consists, at its core, of three things: dough, sauce, and toppings. It's hard to believe that this simple dish could spawn hundreds of variations and result in a $30 billion worldwide industry, not to mention the huge number of chefs and pizza-makers who specialize in perfecting this single dish. 

We may debate which country invented pizza, but there's no denying that it's one of the most popular foods found throughout the world. The word pizza, which comes from the word pita, means 'pie.' So be careful: calling it a pizza pie is sort of like saying "I'll have the soup de jour of the day." The below list is by no means exhaustive. It's just meant to drop a little knowledge on you about some of the more popular permutations found in different regions of the world.

1. Neapolitan Pizza

Neapolitan is the original pizza. This delicious pie dates all the way back to 18th century in Naples, Italy. During this time, the poorer citizens of this seaside city frequently purchased food that was cheap and could be eaten quickly. Luckily for them, Neapolitan pizza – a flatbread with tomatoes, cheese, oil, and garlic – was affordable and readily available through numerous street vendors.

Today there are three official variants of Neapolitan pizza:

Pizza Marinara: Features tomatoes, garlic, oregano, and extra virgin olive oil.

Pizza Margherita: Features tomatoes, sliced mozzarella, basil, and extra virgin olive oil.

Pizza Margherita extra: Features tomatoes, mozzarella from Campania, basil, and extra virgin olive oil.

Traditional toppings: Since Neapolitan pizza is thinner, it isn't designed to handle the weight of too many toppings. In fact, Neapolitan pizza is so thin that it's typically eaten with a fork and knife. Not to mention, straying away from the original could be considered a pizza sin. The typical Neapolitan pizza toppings are fresh mozzarella, tomatoes, basil leaves, oregano, and olive oil.

Baking suggestions: Many people will tell you that in order to make "real" Neapolitan pizza, it must be baked in a wood burning oven that's heated anywhere from 800 - 1,000 degrees Fahrenheit, similar to how they made it many years ago. Baking the pie at this high of a temperature only takes around 70-90 seconds to fully cook.

2. Chicago Pizza

Chicago pizza, also commonly referred to as deep-dish pizza, gets its name from the city it was invented in. During the early 1900’s, Italian immigrants in the windy city were searching for something similar to the Neapolitan pizza that they knew and loved. Instead of imitating the notoriously thin pie, Ike Sewell had something else in mind. He created a pizza with a thick crust that had raised edges, similar to a pie, and ingredients in reverse, with slices of mozzarella lining the dough followed by meat, vegetables, and then topped with a can of crushed tomatoes. This original creation led Sewell to create the now famous chain restaurant, Pizzeria Uno.

Traditional toppings: Unlike other styles of pizza, the toppings on a Chicago-style pie aren't found directly on top, but instead underneath a layer of tomato sauce. Generally, the toppings for Chicago pizza are ground beef, sausage, pepperoni, onion, mushrooms, and green peppers. Some locations will even finish off their pizzas with a sprinkle of Parmesan cheese across the tomato sauce.

Baking suggestions: In order to easily get a Chicago pizza out of the pan, it's important to wipe the pan down with oil. Adding oil to the pan also helps to make the base of the dough a bit crispier. Since there are more toppings and dough, baking a deep dish pizza can be a lengthier process, with a baking time of 30 - 35 minutes.