Category Archives: Healthy Nigerian Recipes

Healthy Plantain Recipe: ‘Dodo’ (Pan) Fried Plantain and Tomato Scrambled Eggs

A couple of weekends ago, I was about to prepare this meal and thought I might as well record it. That’s my cooking life now – before I cook anything, I look for my camera and tripod!

Then, sometimes, I have grand plans to cook and record… and NOTHING happens. I bought all ingredients for two simple and healthy meals on Monday, today is Wednesday and I still haven’t cooked either. *sigh*

Anyway, on to this recipe. If you’re Nigerian, you know we love to deep fry our plantain for ‘dodo’, and any random vegetable oil is often used. A long while back, I thought I’d try out pan frying plantain to see if it would work out. I remember burning it the first time and this was because I’d left the heat on high and forgotten it needed more time to cook because of the little oil used.

After that mishap, I figured it out and this is how I fry my ‘dodo’ now.
In the video below, I fried the eggs in chopped tomatoes using the leftover oil from the ‘dodo’.

My Suggestion: Eat half a plantain with a lot of eggs, especially if you’re cutting down on your carbs. The eggs are a great source of protein and will definitely fill you up quick.

I have a few posts lined up including a requested one on seasonings I use. 

Plantain Recipe: ‘Boli’ with Goat Meat and ‘Ata’

I’ve gotten a few requests for more Nigerian recipe videos so this month, as suggested by my friend Cucina Ceri, all recipe videos will be healthy Nigerian meal ideas.

For more Nigerian and Nigerian inspired recipes, check H E R E.

I use little to no oil when cooking my stews, this started when I was on Weight Watchers years ago and wanted to stick to my points requirement BUT still enjoy Nigerian food. I cut down on the oil and used the oil/fat from the chicken/meat and still got the expected flavour.

I’ve also applied this to the recipe below as usually the blended tomatoes, onions and pepper mixture is usually fried in a lot of oil to get the ‘ata’.

Watch and let me know if you try this out.

I recorded another plantain video, and as it was straight forward, I might post it this week as well.

As always, please contact me on Twitter (@Adura_O), Facebook (AduraOO) or via email (info’at’adura-o’dot’com) with any blog or video requests you have.

Healthy Pumpkin Recipes Inspired By Nigerian Dishes… Happy Halloween!

Hi!

So today is Halloween (31st October), exciting stuff *dripping with sarcasm*

A good thing about this is – it’s Pumpkin season. Loads and loads in the supermarkets to be carved… Speaking of carving, I saw this ugly, uncreative, disgusting looking carving at the gym yesterday.

If you’re too lazy to carve, don’t bother!

Anyway enough of my usual Wednesday grumpiness, I finally bought a Pumpkin and tried out a few recipes. I would have done more but I just didn’t have the time!

  1. Roasted Pumpkin Seeds with Suya Pepper
    Well, this was the initial idea but my suya pepper stash is running LOW. I used chilli flakes which were spicy enough.
  2. Boiled Pumpkin and EggsBoiled yam and eggs <-- regular breakfast when I was growing up.  Pumpkins contain much less carbs than yam so I decided to try boiling it. I’ll be honest, its obvious it’s much lower in carbs as it barely has a taste. If you want to try this, I’d suggest boiling in homemade stock. I would have done this but I had none available.
  3. Pumpkin ‘Asaro’
    ‘Asaro’ is a Nigerian dish, made with yam. As you can tell, I used pumpkin as a low carb substitute.This was my favourite of the three because leaving the pumpkin to cook in the tomatoes added so much flavour to it! Definitely try this if you can!
Let me know if you try any of the above. Do you have any favourite pumpkin recipes?

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How To Make Jollof Rice… with QUINOA

Happy Monday!

Yep another Quinoa recipe! See, when a reader/viewer asks, I deliver – I wasn’t going to stop at one recipe, she asked for recipes!
So if you have any blog/video requests, just ask. It might take me a few weeks to deliver but I will. I’m currently working on some strength training post that Natural Nigerian requested.

This recipe was of course, inspired by a favourite in Nigeria – Jollof Rice :)

Please watch the video and rate, comment and subscribe. Also if you like the videos, please share with friends :)

(Subscribe here –> http://www.youtube.com/subscription_center?add_user=HealthyDury)

Just to clarify something re: quinoa. Yes it’s a superfood, it’s high in protein, it’s gluten and what free, high in fibre, rich in vitamins/minerals but it also contains carbs (I’m not saying you should run away from it as it’s a good source of carbs unlike eg processed rice and pasta!).

Suggested serving size is 1/2 – 3/4 cup.

1/2 cup of cooked quinoa contains less carbs than the same quantity of white rice and also brown rice (better than white rice)
1/2 cup of cooked quinoa contains a similar amount of carbs as wild rice, which I can confidently say we hardly, if ever, include in a Nigerian diet.

Of course it’s not just about the carb content as it has other great properties over rice as mentioned above. And remember not all carbs are bad!

I think it’s worth a try, I like it! :)

How To Make Fried Rice… With QUINOA!

Happy Monday!

This is the first in a few quinoa recipes. Someone requested quinoa recipes and I’m delivering :)

This recipe was inspired by fried rice and is very straight forward so try it!

This was my first time cooking with quinoa and it turned out great :)
Watch, rate, comment and SUBSCRIBE!

Send in your requests via:
Twitter @adura_o
Facebook /AduraOO
Email info @ adura-o . com

‘Suya Chops’ Video

Happy Monday!

How I wish I could be this cheerful every Monday :)

I just HAD to share this picture with you:

My friend, CY attended my Friday morning class and that was how she felt about me later that morning. I think I’m the opposite… I’m angelic ;)

And on to the actual reason for this post, I’ve uploaded another recipe on my YouTube channel, your feedback would be appreciated so please – Rate, –> Subscribe <--and if you have the time, leave a Comment.

More recipes are lined up :) Have a GREAT week ahead!!!

Patience is a Virtue… The Journey To My Healthy Mosa Recipe

Before you read this post, please click on THIS LINK to subscribe to my YouTube Channel, it’ll take you less than 30 seconds, thanks in advance!
Happy Sunday :)

Remember that burnt mess (The frittery mosa thingies) in this video?:

Well, I took my time today.

  • I made sure I wasn’t hungry
  • I used all the ingredients
  • And I used medium heat
Here’s a comparison picture:
Even the best of us make mistakes ;) :p
I’m very happy with the results and can’t wait to try it again, I won’t share the ingredients yet because I’m still working on it ;) One thing I’ll say is, I replaced the flour with ground almonds.

Enjoy your Sunday and have a nice week ahead!

Recipe Credit: Avartsy Cooking

PS Watch all of last week’s Food Diary videos:

And read all the blog posts here: Food Diary Blog Posts 

Recipe: Baked Plantain Chips

Hello! Hope you had a nice weekend, mine flew by as always!

I decided to bite the bullet and finally try to record a recipe video. I almost did about 4 months ago but gave up because my kitchen is quite small and I just couldn’t get the right angles.

After a conversation with my friend on Saturday, I decided to start with a simple recipe and I think I got it right. What do you think?

Anyway, on to the video. I love plantain chips and I can easily finish 2 packs without taking a break. They’re just so yummy, crunchy and moreish! It wasn’t until after I baked them that I realised I probably eat 3-4 plantains when I inhale those 2 packs! 3-4 DEEP FRIED plantains! *sigh*

If you love plantain chips, you can still have them – just prepared in a healthier way. Yes, they are high in carbs but as a staple Nigerian food, you don’t want to cut them out. Just prepare them in healthier ways and eat in moderation.

Cut out the random, nameless oil they’re usually deep fried in and replace with a maximum of 2 tablespoons of coconut, olive or avocado oil.

Take a look at the easy recipe below and try it :)

Your feedback would really be appreciated, please ‘like’ the video (of course if you do like it!) and leave a comment. Also, I’d like to know what other recipe videos you’d like to see.

Have a nice week!

Recipe: Suya Chops!

I’m envious of you all in Nigeria – you have easy access to Suya! On July 4th this year, my brother-in-law made suya and I stuffed my face – I love it :)

Thanks to my Aunty T, I have suya pepper here in London. I hadn’t put it to good use in a while until I bought some pork chops 2 weeks ago.

Now after eating this about 4 times in the last 2 weeks, I’m happy share one of my new (and favourite) recipes with you. It’s high in protein which is great!

Ingredients

  • 4 Pork Chops
  • Mixed Herbs
  • Mixed Spice
  • Rock Salt
  • Suya Pepper
  • 1/2 an onion

Steps

After 3 hours in the fridge.
  1. Season the pork chops with the salt, herbs and spices.
  2. Slather (yes, slather) the pork chops in suya pepper
  3. Chop the onions and add.
  4. Allow to marinade, in the fridge, for at least 3 hours.
  5. Preheat oven to 200C
  6. Add the pork chops and roast for 15 minutes (I like my meat well cooked).
  7. Turn them over and roast for another 15 minutes.
  8. Done :)
Serving Suggestions
  • With steamed vegetables
  • With roasted sweet potatoes and vegetables

Grilled Fish

Do you like fried fish? I know I do! But of course, I’m living a healthier lifestyle now so I can’t be randomly *deep* frying my fish.

Here’s the next best thing:

Ingredients
Fish, Seasoning and a Grill/Oven

Grilled Tilapia

  • Preheat grill (high heat)
  • Season the fish as you like (I used left over fish prepared for the Tilapia & Efo). I used Ginger, Parsley and a pinch of salt.
  • Reduce the heat slightly and add fish to oven (or grill)
  • Grill for 10 minutes, flip fish over. Repeat. 
  • Serve.