Category Archives: Healthy Nigerian Recipes

Lettuce, Tomato, Cucumber, Green Pepper And Guinea Fowl Salad

Nigerian Salad Lettuce Tomato Green Pepper Cucumber Guinea Fowl Made In Nigeria

Nothing much to add to this colourful picture except – if you’re like me, and totally love your protein, feel free to add a side of guinea fowl to this.
I sometimes eat this with chicken from stew, the stew ends up being a ‘naija-style’ dressing.

Also:

Small sprinkling of sweetcorn aside, all ingredients in this salad are locally sourced (NIGERIA) – lettuce, cucumber, green pepper, tomatoes and strips of smoke guinea fowl.

In these tough economic times, let’s focus more on eating our foods, which have many nutritional benefits, are tasty and more affordable. And make it a habit.

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Plantain Recipe: Boiled Plantain.

Just included this in a client’s meal plan and it wouldn’t be right to keep it to myself ;)

INGREDIENTS

  • 1 plantain
  • 1.5 cups prawns/shrimp
  • 2 cups peas
  • 1 red bell pepper
  • 1 400g can chopped tomatoes
  • 1/2 red onion
  • salt to taste
  • mixed herbs and spices

PREPARATION INSTRUCTIONS

  1.  Cut the plantain, without peeling the skin off, into three equal pieces (chop off and discard both ends.).
  2. Add 1.5 cups of water to a small saucepan and bring to a boil. Add the plantains, and cover with a lid.
  3. Prep all the ingredients for the stir-fry – chop the onions and peppers, wash the peas and prawns. Season the prawns with a teaspoon of herbs and spices, and some salt to taste.
  4. Heat a tablespoon of coconut oil in a wok, add the onions and fry them until they start to brown. Now, add the prawns and stir fry until they start to turn pink.
  5. Add the chopped tomatoes and peppers, leave to simmer for 5-8 minutes.
  6. Finally add the peas, taste and if any more seasoning is needed, add at this point. Leave to simmer.
  7. After 12-15 minutes of boiling the plantains, take the pan off the hob, drain the water and leave to cool down a little. Check the sides to see how the insides have cooked, the plantains should be an even yellow colour all through. Slice the skin with a knife, and peel.
  8. At this point, the stir fry should be ready. Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

You can have this for lunch or dinner, I love it post-workout as this is one of the best times to have ‘good’ carbs (e.g. plantain and sweet potato).

Serving size – ideally 2 of the pictured pieces (2/3 of a small plantain or half of a large one).

Healthy Recipe: Stewed Liver & Peas (#ThrowbackThursday)

Be honest, did you think, “Yuck!” when you saw the title of this post? You’re not alone! I told my sister what I was having for lunch today, and her response was a sarcastic, “That sounds yummy.”. Funny thing is, it actually was yummy – seriously!

Liver & Vegetable Stew. www.adura-o.com

I grew up eating organ meats like kidney, heart and liver but liver was by far the blandest of the three. They were used as fillers for stew and if you wanted more than one piece of meat, you’d most likely get an organ meat as the second one.

Now back to liver, it is a staple in most Nigerian Fried Rice dishes and that was the only way I could “enjoy” it. Of course, when I was in control of what I ate, I completely eliminated all sorts of organ meats from my diet for obvious reasons – they were not as tasty as the meatier parts. Don’t get me started on my love for goat meat, now that is TASTY meat!

Although I’d eaten organ meats for more than half of my life, I wasn’t aware of how nutritious they were until last year! And a seminar I attended last year served as a reminder to make more meals with them, and to share the benefits and this recipe with you.

Organ meats are a great source of vitamins and minerals, for example liver is a great source of vitamins A, D & B12, magnesium, iron and other minerals. And one more benefit – CHEAP! If nothing attracts you, the price should. 1kg of liver or kidney is £2-3 at my local butchers, 1kg of goat meat is upward of £4.50.

After some experimenting, I’ve found that liver tastes better when pan-fried on medium to low heat and then allowing to simmer in a sauce/stew. Which finally brings us today’s recipe, which I’ve named: Stewed Liver & Peas. As always, this recipe is easy, tasty and healthy – just how you like it. The liver stock (from pan frying) adds more flavour to the dish.

Note: The peas can be replaced with any vegetables of choice, I decided to use peas because of their natural sweetness.

INGREDIENTS

  • 500g Liver
  • 400g Chopped Tomatoes
  • 3 cups Peas
  • 1 Onion
  • 2 tablespoons Coconut Oil
  • Seasoning: Ginger, Salt, Thyme, Basil & Curry
  • Garnish: Red Bell Pepper & Coriander

RECIPE

  1. Chop up the liver, season with salt, ginger, curry and thyme and leave to marinate for 30 minutes.
  2. Heat the coconut oil in a pan, on medium heat. Chop up and brown the onions for a few minutes.
  3. Reduce the heat, and add the liver. Pan fry (stirring every minute or two) for 8 minutes.
  4. Increase to medium heat and add the chopped tomatoes, season with basil and a little salt, stir and leave to simmer for 5-8 minutes.
  5. Add the peas, and reduce the heat. Leave to simmer for 10 minutes
  6. Enjoy

Serving Suggestions:
- I had mine with Courgette/Zucchini “spaghetti” (same can be done with carrots) , which is the result of slicing the vegetables with a julienne peeler and stir frying for 5 minutes to soften.
- With Plantain or Sweet Potatoes post-workout
- With Cauliflower Rice

TRY THIS AND LET ME KNOW WHAT YOU THINK.

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Read More On Organ Meats: Why Everyone Should Be Eating Organ Meats

Spice Up The Simplest Meals With…. SUYA!

Sometimes the simplest meals taste the best.

‘Suya Pepper’ is a blend of spices, one of which is cayenne pepper. I love it because it can turn ‘boring’ into YUMMY in seconds :)

E.g. ‘Suya Mackerel’ below – it took me less than a minute to season the fish, which I cooked in the oven for 25 minutes at 350F. I sautéed the frozen veggies in a small knob of butter for about 8 minutes.
Dished my meal, sprinkled some more suya pepper and lunch was served. Simple!

Suya Mackerel

A day later, I did the same with some beef – seasoned and boiled the beef until it began to get tender. Added a whole load of suya pepper and cooked in the oven for 25 minutes. Sautéed some broccoli and served :)
Suya Beef 1

How do YOU spice your meals?

Quick and Easy Low Carb Meal: Cauliflower Fried Rice With Peppers & Prawns

I can’t get over how quickly it is to make this meal, I just posted this on Instagram (@Adura_O), and had to share the recipe here with you. So before you you say healthy eating is time consuming and expensive, just read on!
I went for a 1.5 hour walk on Sunday, yes ME, the-one-who-hates-walking went for a long walk. 
Things are happening! :p 
Huge thanks to my friends at Fitter London for organising a bank holiday walk on Saturday, it was so much fun and inspired me to download ‘Striiv’, a pedometer type app. 
There’s a a competitive edge to it thanks to the ‘Leaderboard’ feature, love it! Some of my friends walk over 20,000 daily, not me …YET! 
My aim is 10,000 steps daily and as you can see –>
I have a lot of walking left to do today. 
Oops I’m getting carried away as always!

Back to the reason for this post! While on my Sunday walk, I found a farmers market in Alexandra Palace, woohoo! I had some money on me (in case of emergency) and bought some fresh, locally grown produce including cauliflower and bell peppers, which inspired this very simple meal.

INGREDIENTS

Cauliflower (1/2 a head)

Red Bell Pepper (1)
Prawns (1 cup)
Onion (1/4)
Coconut Oil (1 tbsp)
Curry powder (1 tsp)
Parsley
Cinnamon
Salt (to taste)

Serves: 1-2 (I ate it all on my own!)

  1. Wash and grate the cauliflower (for more info on this, read: http://www.adura-o.com/2013/04/nigerian-twist-on-cauliflower-rice-from.html).
  2. Wash and chop up the red pepper and onion.
  3. Heat the coconut oil in a pan, and brown the onions. Season the prawns with the curry, parsley, cinnamon and salt.
  4. Add the prawns and pan fry for a few minutes until they start to turn pink. Add the peppers and stir fry until prawns are completely pink. Remove from pan and set aside.
  5. Add the grated cauliflower, add a pinch of salt and stir for 3-5 minutes.
  6. Add the prawns and peppers, stir for a short time, turn heat down to low and leave to simmer for 5 minutes.
  7. Eat!

Suya Chicken Recipe

I posted a ‘Suya Chops’ recipe video last year, watch it here: http://www.youtube.com/watch?v=hCBM2OPA0Do
I LOVE suya and I want some now, I’m kinda homesick right now – I miss Nigeria! Amongst other things, there is easy access to tasty suya, I tried Ikoyi Club suya last time I was back home and it was really good!

I recently discovered that suya is soaked in oil before grilling/barbecuing and more oil is brushed on it while it’s cooking! I never knew this – how could I not have known this for years?! BUT I was told you can stop ‘them’ from dipping it in oil or adding any extra oil when you order yours – I’m glad to know! The oil used is most likely vegetable oil (noooo!) and I’m sure it’s reused for days, if not weeks! 

If you didn’t know any of this, be aware when next you order suya.
INGREDIENTS
1 Whole Chicken (in medium pieces)
Curry
Ginger
Thyme
Salt
Suya Pepper (as much as you can handle)
1 Onion

SUYA CHICKEN
1. Season the chicken with the curry, ginger, thyme and salt.
2. Coat with the suya spice
3. Optional: Chop up half an onion and add to the chicken. Marinate for 1 hour, in the fridge.
4. Pre-heat your oven to 220C.
5. Add the chicken to an oven pan, sprinkle some more suya pepper on it.
6. Leave to cook for 20 minutes.
7. Turn the chicken pieces and cook for another 15 minutes.
8. It’s ready :)

TO SERVE
Add 2-3 pieces to a plate and, yes, sprinkle some more suya spice on the chicken. Chop/slice half an onion and serve.
Other serving options: With roasted sweet potatoes or plantain. Or some cauliflower jollof or fried rice.

Are you the same? Do you use suya pepper on anything and everything?

Recipe: Nigerian Twist on Cauliflower Rice – Fried ‘Rice’

My first Nigerian recipe, using cauliflower rice is here –> Cauliflower Jollof Rice. If you’re wondering why I’m posting these Nigerian style cauliflower rice recipes, read THIS post about the Fitter Food book (Buy it here: store.fitterlondon.co.uk/fitter-food-book-a-lifelong-recipe-for-success-price-includes-delivery-to-uk-only/).

This was just as easy to make as the Jollof ‘Rice’

Ingredients
Half a cauliflower
2 cups of mixed vegetables
4 sausages (Ideally I’d have used liver but I didn’t have any at home, same excuse from the previous recipe!)
1 tablespoon of coconut oil
1/2 an onion, diced (optional)
Seasoning (Curry, Mixed Herbs and Ginger)
Salt

1. Wash the cauliflower and remove the leaves and stalk.
2. Grate with a grater with large holes (this helps give it a better rice like texture).

3. Wash and steam the mixed vegetables (add some salt to taste). Dice the liver (sausages).
4. Heat the coconut oil in a pan. Add the diced meat and pan fry till it’s brown on the outside, and almost cooked on the inside.
5. Add the mixed vegetables and seasoning and stir fry for 1 minute.
6. Add the cauliflower and stir fry for 5 minutes.
7. It’s ready!
This can serve 1 person with a large appetite (*cough* ME) or 2 people with smaller appetites. Your choice :)
Have you tried any cauliflower rice recipes? Tell me!

Recipe: Nigerian Twist on Cauliflower Rice – Jollof ‘Rice’

I’d heard about cauliflower rice but never tried making it until I saw it in the Fitter Food book (Buy it here: store.fitterlondon.co.uk/fitter-food-book-a-lifelong-recipe-for-success-price-includes-delivery-to-uk-only/). I liked that it was cooked in a pan instead of being steamed, before being grated or put in a food processor. This is because I felt the latter would be mushy, which I cannot stand.

I initially intended to post a rice, stew and ‘dodo’ recipe but I didn’t have any meat or chicken in the fridge! I had to eat this with venison sausages, so the stew was out of the question. I improvised and made Jollof ‘Rice’ instead.

- 1/2 cauliflower
- 230g chopped tomatoes
- 1 tablespoon of coconut oil
- 1/4 onion
- 1 tablespoon of chilli flakes
- Seasoning – mixed herbs, mixed spices and salt

  1. Wash the cauliflower and remove the leaves and stalk. 
  2. Grate with a grater with large holes (this helps give it a better rice like texture).
  3. In a pan, heat the oil and add the sliced onions. Allow to brown for 2 minutes. 
  4. Add the chopped tomatoes, bring heat to medium and cook for 5 minutes. (If you’re using blended fresh tomatoes & onions, cook for at least 10 minutes).
  5. Add seasoning and chilli. Stir. Cook for a further 5 minutes, until the water starts to dry out from the chopped tomatoes.
  6. Add the grated cauliflower and stir thoroughly with the chopped tomatoes.
  7. Stir fry on high heat for 5 minutes.
I served mine with pan fried plantain (in one tablespoon of coconut oil) and sausages. Just like our beloved ‘Jollof Rice and Dodo’. Trust me, this was very tasty – seasoning plays a big part in taste so make sure you don’t skip that step. 
Eating cauliflower rice instead of rice greatly reduces the carb content of this meal, which the plantain provides most of here. You could even use a whole cauliflower, which has ~16g of carbohydrates.

Try it and let me know what you think :)

PS If you’re in Lagos (Nigeria), I’ve been told cauliflower is sold in Spar and Shoprite. Do you buy cauliflower anywhere else? Please share :)

‘No Oil’ Stew Recipe

Someone was referred to me for this recipe and although I talk about it a lot, I didn’t have it on this blog! I recorded a video LAST year and still haven’t edited it. *sigh*
So I decided to do this quick recipe card, which I think is the next best thing, if not as good!
This recipe helped me a lot when I initially lost weight in 2002. I’ve made a little change here, extracting the oil from the stock. When I was at university, I didn’t bother with separating stock and fat,.

Being Nigerian, I was used to generously pouring oil into stew and this was the first thing I changed. I remember my friends teasing me about my ‘Weight Watchers Stew’ but over 40 pounds later, I was the one laughing :p

Honestly, I wasn’t aware of the benefits of animal fats/stock back then, I just used stock in my food because it added flavour and helped me eliminate the use of oil.

Why chicken fat? Because animal fats are highly nutritious (and natural!) and essential for many body functions – heart, lungs, bones, etc (Read more here: http://articles.mercola.com/sites/articles/archive/2011/09/01/enjoy-saturated-fats-theyre-good-for-you.aspx). 

Taking off the skin will result in less fatty stock but you’ll still get stock from the bones (marrow) of the chicken which actually contains a lot of the nutrients stated above :)

PS For personal reasons, I’ve been advised to eat less chicken skin NOT because it’s high in fat but because it’s high in omega 6.

I use this recipe a lot and very often, I do it the much easier way:
  • fry the onions in 1 tablespoon of coconut oil
  • And add the chicken stock (with the fat) to the blended tomato mix
Have you tried this? Let me know what you think!

Healthy Recipe: Goat Chilli Soup

Happy New Week!

I’m happy to report that The Get Trimmer Challenge has officially started. Unlike previous challenges, it won’t be done on this blog, there’s a separate (private) blog and also a closed Facebook Group.

If you’re still interested make sure you register by Friday 1st February when entry officially closes –> http://gettrimmer3.eventbrite.co.uk

On to the RECIPE
The name is inspired by one of my favourite Nigerian dishes – PEPPERSOUP!

I didn’t have any peppersoup spices at home so I used the next best thing – chilli. Thinking about it now, I could have used  finely chopped scotch bonnet or ground ‘Naija pepper’.

It came out yummy with that little kick that chilli gives.

Ingredients
2 medium red onions
3 red bell peppers
1kg goat meat
Generous servings of mixed spice, mixed herbs (Read –> What’s In My Seasoning)
2 heaped tablespoons of chilli
Salt to taste

1. Slice the onions and peppers

    Chunky slices

2. Clean the goat meat and add to the slow cooker. Add the spices, herbs, chilli and salt and rub into the meat. (I’d have preferred to marinade it for a few hours before cooking).

3. Add a teaspoon of coconut oil to a heated frying pan and lightly brown the onions. Use a spatula to move the onion around so it browns evenly. This should take no more than 5 minutes.

4. Add the onions to the meat

5. Repeat the same for the peppers. Again, no more than 5 minutes.

6. Add to the meat and onions.

7. Add enough water to barely cover the contents of the slow cooker. Cover, set on low and leave too cook for 8 hours.

Ready to slow cook for 8 hours
It didn’t look this grubby!!

8. If you’re like me, wake up to the aroma of scrumptious goat meat cooked with sweet red peppers and onions. Of course, the seasoning played a huge part ;)

Enjoy!

PS If you don’t own a slow cooker, cook this on low heat and check the tenderness of the meat every 30 minutes.