Category Archives: Eat In

RECIPE: Nigerian Breakfast Bowl

Nigerian Breakfast Bowl

NOTE: This recipe has been labelled ‘Nigerian’ because all ingredients are locally grown in Nigeria. Of course, you can find all the ingredients around the world but it’s important to highlight this because we import a lot of vegetables & food here which usually means = pricey.

I have a client who loves ‘Buddha Bowls’, which really is just a more appetising and prettier way of presenting a salad. The first time I made mine, I fell in love! If you know me, you’ll know I’m not a fan of salads (really, raw leaves just don’t do it for me) but I have grown to understand it’s not all about me :p.

With the above in mind, I bought some Nigerian grown lettuce at an affordable N200-300 compared to the pricier imported lettuce. After putting it in the fridge, I forgot about it for a couple of days. One morning, after my client sessions, I came back home very hungry and couldn’t bear the thought of spending forever (read: more than 10 minutes) preparing breakfast. Then… I remembered my neglected lettuce. This breakfast took less than ten minutes and is now a firm favourite. Note: I used some leftover tomato and pepper sauce, yet another reason to cook in bulk – LEFTOVERS!

INGREDIENTS
2 Eggs
Lettuce
Pre-made Totmato & Pepper Sauce
1-2 Tbsp Coconut Oil

  1. Wash the lettuce in 1 part vinegar + 9 parts water. Do a final rinse with water.
  2. Heat a tablespoon of coconut oil in a frying pan, at the same time warm the tomato & pepper sauce on low heat in a pot.
  3. Whisk the eggs in a bowl and add to the frying pan. Reduce to medium heat, stirring often to scramble the eggs. Add salt to taste.
  4. Add the lettuce to the bowl, follow with the eggs and sauce.
  5. Time to eat!

TIP: Make this a post workout bowl by adding a portion of grilled plantain or sweet potatoes for a healthy dose of ‘good’ carbs.

Nigerian Healthy Breakfast

P.S. Take a look at TRIMMER IN 28, our 28 day program. It has everything you need to kickstart your fat loss, eat healthy and tasty food like this and feel great!


PEPPER & TOMATO SAUCE
1/4 Onion (Sliced)
2 Tomatoes (Sliced)
1 Bell Pepper (Sliced)

  1. Preheat coconut oil in a pan and sauté onions.
  2. Add the peppers and tomatoes, cook on medium heat for 10 minutes
  3. Simmer for 5-10 minutes.
  4. Done!

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Pancakes

It’s Pancake Day! So I’m reposting this recipe :)

So… my friend Keris (of Fitter London) got into making Bread with Ground Almond instead of flour (to cut the long story short, this is part of Paleo eating… I won’t go into it but for more info, check out the Fitter London Blog).

One day, I was REALLY hungry and couldn’t wait the 20 minutes for paleo bread to bake so I thought…
“If I add less ground almonds and some honey, surely I could make pancakes instead.”
It worked and I loved them… they were a little dry though. I thought back to when I was a teenager and my Mummy taught me how to make pancakes… one of the ingredients was MILK… so next time I made the pancakes, I added coconut milk and…. my recipe was born!

Ingredients
2 eggs
5 heaped tablespoons of ground almonds
4-5 tablespoons of coconut milk
1 teaspoon of honey

Pancakes
1. Break eggs into a bowl. Add the ground almonds and whisk till smooth (consistency should be very thick, like cake mix).
2. Add the coconut milk and mix (should be of a creamy consistency, a little thinner than cake mix)
3. Add the honey and mix
4. Add a teaspoon of oil (I used extra virgin olive oil) to a frying pan and allow to heat up (1 minute should do)
5. Add a serving spoon amount to the pan and move around in pan till it forms a circular shape. Allow to cook for about 2 minutes… keep checking with a spatula till it gets dark brown and is firm.
6. Flip the pancake and allow the other side to cook – takes roughly the same time.
7. Flip onto a plate and repeat steps 5-6 till mix is used up

Serving suggestions: 

  •   I used blueberries (I love them) and a little more honey (instead of maple syrup).
  • @divafactor on twitter tried out my recipe and served it with raspberries, strawberries and blueberries

  • CucinCeri has a recipe HERE. She served hers with: bananas, nuts and blueberries
  • Whatever you like… just make sure it’s something healthy ;)

Alternatives:

  • CucinaCeri used ground flaxseed instead of ground almonds
  • If you’re in Nigeria, I’ve been told about wheat meal.. I’m not 100% sure what it is yet but hope to try it it out soon.
  • Another option is coconut flour.

If you try out this recipe, please email me a picture and I’ll post here :)

Currently Loving…

Salmon!

It’s high in omega-3 fatty acids, it’s high in protein and it’s yummy (if cooked well of course). I made pan fried salmon on Sunday (after a long day at Fitter London’s Running Workshop) and a pot of ‘Efo’ on Monday.

Efo: Spinach, Tomato Sauce, Egusi and Salmon

Pan-fried salmon and peppers

Yum!

I’ll be honest – an important reason I love salmon is it cooks in no time ;)

Pan-Fried Ginger Fish

As promised, here’s another quick and easy healthy fish recipe :)

This is best done with fish cut along it’s length not across, with 1/4 inch widths. The fish will be cooked through quicker.

This is one of the easiest things to cook – honestly!

  • Season the fish with ginger and salt. I also added about a tablespoon of herbs.
  • Chop up half an onion.
  • Add 2 tablespoons of oil (coconut or sunflower) to a pan and bring to heat (4 out of 5)
  • Add the fish to the pan and fry one side for 2-3 minutes
  • Turn and repeat on the other side
  • Reduce heat to medium (2-3 out of 5) and fry each side again for another 2-3 minutes each.
  • Done
I love fish, it’s so easy to cook :)

Mackerel Stew

I love fish! Apart from it’s nutritional benefits including protein and omega-3, I love that fish cooks in less than half the time of meat or chicken.

If you’re a regular reader of my blog, you’ll know I like quick recipes so I was so happy when I discovered Passata (thanks to my friend Busola). I always have a couple of bottles in my fridge! I use this when I don’t have the patience to blend tomatoes, onions and peppers, which is very often now.
Ingredients: Organic Tomatoes & Salt

My friend told me he looked through my recipes and wondered why I didn’t have any fish recipes – that’s going to change :)

This is a recipe from last year, the picture below was taken with my camera phone.

Ingredients
2 Whole Mackerel
1/2 a bottle of Passata (350g)
Half an onion
2 tablespoons of coconut oil
1 tablespoon of ground chilli
Seasoning: Herbs, spices and just a pinch of salt.

Mackerel Stew

  • Clean and soak the mackerel in a bowl of water. Add herbs, spices and salt to the fish and allow to soak for at least 20 minutes.
  • Add 2 tablespoons of oil to a pot and allow to heat up.
  • Slice the onions and add to the oil, leave them to brown for a few minutes.
  • Add the passata, season lightly and add the chilli. Cook for no more than 5 minutes (if you’re using fresh blended tomatoes, increase the time to at least 10-12 minutes)
  • Add the fish, cover the pot and cook on high heat for 5 minutes.
  • Reduce to low-medium heat and cook for 7-10 minutes.
  • Serve.
Alternatives
  • Canola or Sunflower Oil instead of Coconut Oil
  • Any fish of your choice (but remember if you’re pregnant or breastfeeding, you should limit your intake of fish. speak to your doctor about this)
  • If you’re using blended fresh tomatoes, onions and pepper, you’ll have to add a little more salt.
Serving Options
  • I ate mine with steamed carrots because I had eaten more than enough that weekend ;)
    To keep it healthy, eat with:
    - sweet potatoes
    - 2 thin slices of yam
    - plantain
    - 1-2 serving spoons of fried (basmati, jasmine or brown) rice 
Photo Credit: MySupermarket

Moin Moin

A fellow tweep (twitter friend) mentioned she was cooking moin moin today so that inspired me to do the same :) The great thing about moin moin is it’s quite a healthy Nigerian meal. Beans are high in protein and contain a moderate amount of carbohydrates :) Unlike akara, which is fried, moin moin is steamed and can be eaten on it’s own as a snack or with vegetables and meat  or chicken.

Recipe was a modified version of this: Moin Moin Recipe to make it a little healthier:

  • I used coconut oil instead of vegetable oil
  • I replaced Maggi with Rock Salt and Herbs
  • I used crushed chillis

Ingredients

  • Brown Beans (~ 500-600g)
  • 3 tablespoons of virgin coconut oil
  • 4 tablespoons of ground crayfish
  • Salt and Mixed Herbs
  • 2 Red Onions
  • 1 tablespoon crushed chillis
  • 2 red bell peppers
  • 3 eggs (optional)
  • 2 tins of sardines/mackerel in spring water or brine (optional)
Moin Moin
  • Soak the beans in water for 20 minutes. Now this is the most annoying part: You have to rub the beans between your hands to get the skin off, I did this while watching X Factor so it didn’t feel as bad.
  • Leave to soak for another 2 hours to soften the beans:
  • Boil 3 eggs, peel and slice. 
  • Peel and chop the onions and chop the bell peppers. Add to the bowl of beans, also add chillis and crayfish.
  • Fill your blender halfway with the mix. Add a little water and blend, note that if you don’t have a strong blender, this will take forever.
  • Pour the mix into a bowl and repeat this process till it’s all blended.
  • Now add the mix back to the blender (still filling it halfway) and add 2ce blended mix into another bowl. Repeat till you’ve ‘re-blended’ it all.
  • I repeated this process one more time and this was the result:
  • Melt the coconut oil and add to the mixture. Also add your salt and herbs.
  • I used aluminium foil, check out this easy tutorial to make the aluminium cases: http://www.youtube.com/watch?v=MVdFyxK8Qd4
  • Fill each container halfway with the mixture and as much or as little of the sliced eggs (1-2 in my case) and sardines. Seal. Continue till the mixture is used up.
  • If you own a steamer, use this instead. My home-made steamer: Add some water to a pot (I added 2 cups) and I used a pot stand (similar to the image below but minus the wheels:

    I inserted it into the pot of water and boiled the water

  • I placed the moin moin (bags) onto the pot stand, covered the pot and cooked on medium heat for 1 hour. I made sure I checked the level of the water every 15 minutes and refilled as required.

Chickpeas (Garbanzo Beans) with Mixed Vegetables and Mackerel

New Camera in a month, I promise!

There’s a story behind this recipe:

  1. I’ve been ill all weekend so after the Fitter London classes on Saturday, I came back home and stayed on the sofa till bedtime. Today, Sunday, I was in bed till 6pm. I feel better now but I definitely have another 15-20 hours of sleep left in me.  
  2. Also, I’ve been advised to eat less non-organic (read: pumped full of hormones) meat, which will be explained another time, and find other sources of protein.

With the second point in mind, I bought a 500g bag of chickpeas (100g contains: 164 calories, 2.6 grams of fat (of which 0.27 grams is saturated), 7.6 grams of dietary fibre and 8.9 grams of protein) and had NO idea what to do with them… yes, I was a chickpea virgin! I’ve had hummus/humus a couple of times but I’ve never cooked chickpeas in my 30 years! A couple of days ago, I soaked them in water for 8 hours (as advised by many sources online), drained and stored in the fridge for future use – I’m so happy I did that!

Today, when I finally dragged myself out of bed, I realised I had NO food at home. Perfect time to experiment ;)


Serves: 3

Ingredients

200g chickpeas (previously soaked for 8 hours)
100g frozen mixed vegetables
1 smoked mackerel
2 tablespoons of organic tomato puree
1/4 of an onion
Mixed herbs
A pinch of salt

Recipe

  1. Add chickpeas to a pot with just enough water to totally submerge them. Add herbs and salt, bring to boil (medium heat).
  2. Slice onions and add to the pot. Allow to cook for 10 minutes (increase heat a little).
  3. Add the mixed vegetables, and allow to cook for 5 more minutes.
  4. Cut up the mackerel and add it with the 2 tablespoons of tomato puree and allow to simmer for 5 minutes.
  5. Serve :)
Modifications
  1. I’d have definitely cooked the chickpeas in chicken/meat stock if I had any in the freezer as that would have given the meal more flavour.
  2. To save yourself a lot of time, use pre-soaked, canned chickpeas.
  3. Substitute the mackerel for any fish, meat, prawns, shrimps of your choice :)
  4. You can be as adventurous or boring (like me) with your vegetables.
Verdict: It was tasty! And very filling :) Enjoy!

Chicken in Tomato Puree on a bed of Steamed Broccoli

LOL, I’m laughing at “on a bed of”, I’m trying to get fancy with the names of my meals ;)

I had just gotten back from bikram yoga and was s-t-a-r-v-i-n-g. I wanted to eat dinner asap, I felt like eating stewed chicken but didn’t have the patience to chop and blend tomatoes, then cook them so I opted for tomato puree instead and this was very tasty :)

Quick Recipe

  1. Marinade chicken thighs in ginger and mixed herbs.  
  2. Pan Fry (maximum of 2 tablespoons of oil) chicken and chopped 1/4 onion. Until chicken is cooked. 
  3. Steam the broccoli for 8-10 minutes (I usually add some seasoning, I used some all purpose seasoning). Add to a plate when ready. 
  4. Add 2 tablespoons of tomato puree to the chicken in the pan and cook for a few (not more than 5 minutes) 
  5. Add the chicken to the plate and serve.

Modifications

If you have more time than I did:

  • Boil the chicken instead of pan frying (eliminates the oil)
  • Chop, blend and cook tomatoes and onions. And pan-fry for up to 10 minutes to remove as much moisture as possible = paste. Add  chicken thighs to the paste and cook for no more than 5 minutes.
  • Use any vegetables of your choice, I used broccoli because that’s what I had in the fridge :)

Serving Suggestion: Eat with sweet potatoes, potatoes, brown rice, etc.

Strawberry & Spinach Salad

I know, I know – I seem to use Spinach in every other dish. My excuse is – it’s good for you *and* I prefer it over other green leafy vegetables :)

I saw a recipe on-line which I modified slightly. I used:
- lemon instead of vinegar
- olive oil instead of vegetable oil
- and no sugar (No need for extra sweetness)

Ingredients

1 Pack of Baby Spinach
1 Pack of Strawberries
3 tablespoons of sunflower seeds
2 tablespoons of olive oil
Half a Lemon

Strawberry & Spinach Salad

  • Wash the spinach, Wash & Chop the strawberries. 
  • Add to a mixing/salad bowl and toss.
  • Mix the sunflower seeds and olive oil seperately, then add to the the salad bowl. Toss
  • Squeeze the lemon and do a final toss.
  • Done :)
I was expecting it to taste a little odd but I was wrong, maybe the lemon just brought it all together nicely. Love it.