Category Archives: Eat In

Chicken & Spinach Curry Soup

I’ve been ill for most of the week, I wasn’t at the Saturday Fitter London classes yesterday and anyone who knows me would be surprised.

Any time I’m ill, soup always makes me feel better. I didn’t make pepper soup because the only meat I had was a whole chicken and there was no way I was going to cut it up into small chunks (my preference).

So I decided to make a curry, a little more watery than usual so I could sip on it – curry soup!

Ingredients
1 boiler chicken – skinned and cut into medium pieces
1 Onion
1 Can of Coconut Milk
3 bunches of large leaf spinach
3 tablespoons of Curry Powder
1-2 Maggi Cube(s)
Mixed Herbs
1 tablespoon of Ground Ginger (raw ginger preferable, I was being lazy)
Ground Pepper or Chilli (Forgot to add this but I will next time for that extra kick)

Curry Soup

  1. Boil chicken – add to pot with one chopped onion, maggi cube(s), ginger and mixed herbs. Use more water than usual, so the chicken is totally submerged in the water.
  2. Allow to cook for 20 minutes (boiler chicken), if you use roaster chicken, cook for a maximum of ten minutes.
  3. Add coconut milk and allow to cook for another 7-10 minutes.
  4. Add the curry and stir contents.
  5. Wash and chop the spinach. Add to pot.
  6. Cover and cook for a maximum of 10 minutes.

This definitely made me feel a little better and I had some more for lunch today. Yum :)

Yes coconut milk contains fat (which isn’t necessarily bad for you) and as long as you don’t have the entire pot of soup in one sitting, you’re good ;)

Coconut milk has many health benefits including:

  • Contains Iron (reduces risks of aneamia)
  • Contains Potassium (reduces risk of high blood pressure)
  • Contains Selenium (reduces the risk of joint inflammation eg arthritis)
  • Other benefits can be found HERE

Spinach Salad

Happy Monday! :)

I’ve always shied away from salads. Don’t get me wrong – I love my vegetables and I eat a lot of spinach (cooked in efo), carrots, broccoli, cauliflower, tomatoes, cucumbers, etc BUT I prefer them all cooked or steamed. I rarely made salads and when I did, I didn’t really enjoy them. I have had some good salads but they weren’t prepared by me.

I finally decided to give salads a REAL try last week. I’d seen a spinach salad recipe in my Everyday Paleo cookbook and decided to modify it slightly.

Note: One thing I’ve learned is washed & packaged small leaf spinach is definitely more edible uncooked than the larger leaf spinach sold in bunches (as in Nigeria).

Spinach Head (Larger leaves)

Smaller leaves

Ingredients

Spinach (1 pack)
1 pack cherry tomatoes
1 Cucumber
1 bunch of Spring onions (1st time trying this, thanks for the tips Matt)
1 Lemon
Mackerel
Egg (to serve)

Spinach Salad

  1. Boil an egg, or two.
  2. Wash and Prepare the vegetables -
    Chop the cherry tomatoes and spring onions. Dice the cucumber.
    Cut the mackerel into small chunks
    (Add any other vegetables of your choice)
  3. Once the egg’s boiled, peel and slice in half.
  4. Add the spinach into a large mixing bowl. Add the chopped tomatoes and spring onions (& other veggies of your choice) and toss everything together.
  5.  Add the mackerel and 3 tablespoons of extra virgin olive oil. Toss.
  6. Squeeze a whole lemon into the salad and give it one more toss.
  7. Add a portion to a plate and serve with the egg (s). If you have only one egg, bulk it up with some meat as seen in pictures below:
Served with turkey breasts.

Served with homemade beef burgers and an egg
You can use any leafy vegetables (eg lettuce, kale, etc) you like and play around with the content of the salad. You don’t need salad dressing for this, the olive oil and lemon add a nice flavour to it.

Have a nice week :)

Sunday’s Snack: Pan-Fried Plantain and Tomatoes

I absolutely love lazy Sundays. I’ve done nothing productive today except my laundry. I’ll deal with cleaning and cooking later ;)

I was in the mood for a snack before a quick nap… I will be twisting my hair (myself) this evening and it takes HOURS.

I planned to grill plantain but decided to try pan frying it just to see how it would turn out. I was going to eat the plantain on its own then remembered I had some tomatoes from last week which were past their sell by date. They still looked edible to me so I decided to eat some today before throwing the rest out. Plus veggies are good for you ;)


This is a much healthier alternative to ‘dodo’ (plantain shallow or deep fried in much more oil) and the best thing is it tastes the same . Try it and see! :)

Ingredients

1 plantain
2 tomatoes
2 tablespoons of coconut oil

Plantain/Tomatoes

  1. Heat the coconut oil in a pan
  2. Peel and slice the plantain (each slice should be ~ 1/2 an inch thick)
  3. Add the plantain to the pan and fry on medium heat.
  4. Turn after 4 minutes and cook for another 3-4 minutes.
  5. When the plantain’s cooked, serve it on a plate.
  6. Chop the tomatoes and add to the pan (heat another tablespoon of oil)
  7. Add some mixed herbs and toss tomatoes in pan every 30s.
  8. Serve with plantain
Preparation Time: ~10 minutes.

Alternatives:
Any vegetables of your choice and here I used sliced green peppers with mackerel.

Sunday’s Brunch: Mackerel Stir Fry

Happy Sunday ;)

I was at Sainsburys (weekly food shopping) this morning and saw a packet of mixed vegetables (reduced to 69p from £1 because they’d be expired after today) and immediately had the idea to make myself a quick and easy stir-fry for brunch.

I hadn’t eaten breakfast because I wanted to get my shopping done asap so the only thing I’d eaten was a handful of brazil nuts (I always try to eat something no matter how little for breakfast). I bought some smoked mackerel and some oranges.

Why oranges? Well, I’d seen a few recipes in my Everyday Paleo recipe book using oranges in stir fries and I wanted to try it out.

Ingredients

1 pk Mixed Vegetables (cabbage, broccoli, carrot, onion)
Half a pack of Smoked Mackerel
1 Orange
1 Tbsp of coconut oil

Mackerel Stir-Fry

  1. Heat the coconut oil in a pan. 
  2. Add vegetables and season with ginger. 
  3. Stir fry for a few minutes. 
  4. Add mackerel (I tore mine into smaller pieces) and squeeze an orange into mix. 
  5. Allow to cook for a few more minutes.
  6. Serve

Yum! :) The citrus flavour from the orange was nice, loved it!

Alternatives

  • You can use any vegetables of your choice 
  • Add to or replace the fish eg other types of fish, chicken, turkey, beef, prawns/shrimps, mussels, etc

Food Posts and Recipes are Back :)

Stir Fry (This picture isn’t doing it justice, it’s
beyond delicious. Wow!)

I’m still laughing at my friend who told me I eat “sheep food”, LOL! My response was, “Whatever!!” ;) I try to eat *very* clean and healthy Monday to Friday and it’s so much easier than it was last year. I don’t see it as a challenge, it’s a lifestyle now – although I’ve been a little lazy with this, I’m 100% back on it.

Last couple of weekends, I’ve been forced (yes, FORCED!) to eat Vickii’s baking and I won’t lie – I don’t regret a minute of it ;) <-- Proof that I treat myself at least once a week... life's too short :) My friend (Mama A) got me a recipe book I really wanted for my birthday – ‘Everyday Paleo’ and it has so manyy recipes and I can’t wait to add my own little twist to them. Eg I made some beef burgers (picture below), the author used grated yam in her recipe and I tried grated butternut squash… yummy is an understatement!

Monday’s Dinner: Turkey Breasts with Spinach Salad

Breakfast: Homemade Burgers, an egg & Spinach Salad

From this week, I’m back to posting one recipe every week (on Sundays).

Eating Healthy is Quick & Simple!

Hi… hope you enjoyed your weekend, I did :)

Mini Guest Post

inthemidstofher sent me an email (with pictures, yes!) over the weekend and I had to share. More proof that you can tweak recipes and end up with results that work for… YOU.

This is breakfast: 3 egg whites with some efo and a piece of fish in between

Salad with baked chicken

Lunch: Fish with some spinach

How simple is her recipe for the eggs?? (Love it!):
“I only eat egg whites ( 20 cals is better then 90) and i had efo riro with fish  in the firidge so i made the egg and put some efo in between, like a sandwich and warmed it up like that…”

You can substitute the efo with any vegetables you like, and use chicken, turkey or anything else instead of fish. Don’t totally avoid egg yolk, for example – if you want to use 3 eggs for the above recipe, use one yolk and save the other 2 for something else e.g. Try adding it to THIS home-made conditioner for much needed protein :)

Sunday’s Dinner

I made the easiest meal out of some leftover stew from the week. I’d eaten all the chicken by saturday night but wtill had a substantial amount of  stew left… Sorry, I didn’t take any pictures.

  • Stew , Frozen (cooked) mussels (£1 from Tesco), Mixed Vegetables.
  • Heated the stew in a pan, added the mussels and mixed vegetables. Allowed to cook on medium heat for 10 minutes.
  • Served with plantain – yum!

Please email me with pictures and recipes HERE

    Plantain ‘Cakes’

    I got this recipe idea on Friday while I was in the changing room at the gym :) The TV chef used potatoes and I thought, “This would definitely work with plantain”.

    And of course… it did :)

    I’ve been ill, and in bed, all day. I finally got out of bed at 5.20 to watch Deal or No Deal and to cook for my usual Sunday Recipe post :)

    Ingredients
    2 eggs
    2 plantains
    1 red bell pepper
    Quarter of an onion
    2 small tins of mackerel (fresh fish is ideal but I had none at home)
    I used no seasoning because plantains are naturally sweet.

    Plantain ‘Cakes’

    1. Cut the plantains into three pieces each (leaving the skin on). Add to a pot and add enough to cover the plantain halfway (max). Boil on medium to high heat for 15-20 mins.
    2. Chop the 1/4 onion into small pieces, same goes for the bell pepper.
    3. Remove plantain from pot and peel. Add the pieces to a big mixing bowl.
    4. Break an egg into the bowl, add the chopped onion and pepper. Mix contents with a wooden spoon, the result should be very thick.
    5. Take a handful of the mix and roll into a ball, then into a square/cube shape. continue till done with the mix. (I made 3 large ‘cakes’)
    6. Add a teaspoon of olive oil to a pan and fry the onions in the pan. When onions are brown, toss them out.
    7. Add the cakes to the pan and pan fry on low to medium heat. the cube shape comes in handy because you are able to turn it on all six sides. It took a total of 10 minutes to cook.
    8. Fry the egg and serve with a ‘cake’ (as seen in the pictures).

    Serving suggestions: 

    • I served mine with an egg (runny, which I like and which is how the potato cakes were served on TV)
    • Serve with Quick Stew (Recipe: HERE)

    Alternatives:

    • I’m going to try baking it in the oven next time :)
    • Use vegetables of your choice, I’m going to try spinach next.
    • You can use sweet potato, butternut squash, yam, potatoes, etc.
    • I also made a butternut squash version which I rolled into small balls and oven-baked on medium heat for 15 minutes. Again, I boiled the squash before mixing with other ingredients (including chopped onions):

    ‘Quick’ Stew

    This is another recipe that was borne out of laziness (like my Pancake recipe).

    I’d had too many Thursday or Fridays evening where I got home and I’d run out of food. On one such evening, I got home and decided to throw whatever I had available into a pot – a can of chopped tomatoes, some chicken stock in the freezer and some chicken.
    Again, it worked and this is now my go-to easy, quick stew :)

    Ingredients
    Turkey (I used one turkey thigh and chopped it up)
    1 can of chopped tomatoes
    1 red onion
    2 tablespoons of Oil
    Seasonings – Mixed Spice, Mixed Herbs and one Jumbo seasoning cube
    Optional: 1 teaspoon of Ground, dried pepper

    ‘Quick’ Stew
    1. Boil the turkey (or chicken) with half the onion (chopped), season with mixed spice, mixed herbs and jumbo cube (or whatever seasonings you like)
    2. While the turkey’s cooking, add oil to another pot, slice the other half of the onion and fry for a few minutes.
    3. Right before the onions start to brown, add the chopped tomatoes to the pot on medium heat.
    4. Allow to cook for 10 minutes. Add some of your turkey stock to the chopped tomatoes (I’d say roughly, 300ml)
    5. Add the ground pepper and cook for another 5 minutes.
    6. Add the turkey to the pot. Allow to cook on medium-low heat for another 5-10 minutes… and you’re done! :)

    Serving Suggestions:

    • I peeled and chopped one butternut squash and cooked in my turkey stock for ~ 10-15minutes. Served my stew with it.
    • You can have this with brown rice, boiled plantain, sweet potato… and a side of vegetables :) 

    Alternatives:

    • Chicken, meat etc can be used instead of Turkey. And honestly, the breast is leaner than the thigh ;)

      Sunday’s Dinner: Sweet Potatoes & Chicken

      Boiled and pan fried sweet potatoes, chicken and vegetables (haha, a friend of mine saw pictures of my meals over the weekend and said I eat like a rabbit. Do rabbits eat chicken and fish?)

      I just read Natural Nigerian’s comment on my ‘Maggi is Salt’ post and that reminded me of my dinner yesterday. As much as I love maggi, I know it’s full of “extras”. I’m working on eating as clean and natural as possible.

      I will post the recipe for this later but the main reason for this post is: My seasoning consisted only of: Mixed Spice (curry, ginger, etc) and mixed herbs (thyme, etc) and it still tasted really good.

      I’m going to buy some rock salt which is natural in comparison to table salt (that’s another post in itself). I’ll used that instead of Maggi every other week to start off and I’ll see where that takes me.

      Sunday’s Breakfast: Omelette

      Ingredients
      - 2 Eggs
      - Frozen mixed vegetables
      - 5 tablespoons coconut milk
      - Half can of John West Wild Pink Salmon (Tuna or Sardines are other options)
      - 1 tablespoon Extra Virgin Olive Oil (EVOO)
      - Mixed spice
      - Mixed Herbs
      - Salt to taste
      - 1 tomato  

      Omelette
      - Steam the mixed vegetables for 5 minutes
      - Whisk the eggs, coconut milk and the Jumbo seasoning (make sure you use very little because a whole cube is too much salt and won’t taste nice for only 2 eggs)
      - Heat the EVOO in a pan and add the mixed veg and salmon. Add a tiny sprinkling of mixed herbs and mixed spices. Pan fry for a couple of minutes
      - Add the eggs, reduce the heat to 3 out of 5.
      - Allow to cook for 1 minute, tilt the pan to 45 degrees, pull in the side and allow the uncooked middle to run to the outside of the egg. Continue all over until the top of the omelette doesn’t contain any uncooked egg
      - cook for another minute and fold the omelette.

      To serve
      - Scoop onto a plate
      - Wash and slice the tomato (I’d usually grill or pan fry the tomato but was too lazy) and add to plate
      - ENJOY :)