Category Archives: How To Cook Healthy Food

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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Lettuce Wraps (Minced Turkey,Tomatoes and Peppers): Inspired By Daisy!

While promoting The Get Trimmer Challenge last week, I posted this picture on Instagram:
Not up to 10 minutes after posting it, I got one recipe request and a few questions on what was in it. So I thought, “Yay! A recipe blog post, my blog needs one!”. Lettuce wraps are a great way of totally eliminating bread (wraps) from a meal. This is a low carb and high protein meal and can be breakfast, lunch or dinner.
I was feeling creative and decided to do an InstaVideo of the recipe. Why did Instagram CRASH on me??? Thankfully, a copy of the video was saved on my phone and because I didn’t want to throw away my hard work, I uploaded it on YouTube:
Ha! It’s not the usual quality of my videos but it does the job, right?

Ingredients
500g Turkey Mince
400g chopped tomatoes (Better option – Fresh tomatoes, chopped)
Lettuce (I used romaine, but any should do)
1 Red Bell Pepper
1 Yellow Bell Pepper
1/2 Red Onion
1 Tablespoon Coconut Oil
Salt
Mixed Herbs and Spices

  1. Wash and chop up onions and peppers.
  2. Heat coconut oil in a pan (preferably a wok).
  3. Fry onions until they’re lightly browned.
  4. Add turkey mince, cook until the meat isn’t pink. keep turning in the pan to cook evenly. Season with (1/2 tsp) salt. This should take no more than 5 minutes.
  5. Add the chopped tomatoes and season with mixed herbs and spices, and two pinches of salt.
  6. Immediately add the peppers. Stir contents for 30 seconds, cover and leave to simmer for a minimum of ten minutes.
  7. Wash the romaine lettuce and remove the leaves (for the wraps). A tip here is too use the bigger (outer) leaves. I made 4 wraps, so I used 8 leaves.

  8. Add 2-3 heaped tablespoons of mince to each wrap and enjoy :)
Shout out to Daisy for the inspiration! I usually make my lettuce wraps with eggs, sliced meat (chicken, beef) or fish.

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.

What’s In My Seasoning?

If you’re a regular reader of this blog, you should know I stopped cooking my food with Maggi cubes, read THISTHIS and THIS.

After a lot of trial and error, I finally found the right combination of herbs, spices and salt to give me a similar taste to food cooked with Maggi. Not only is this a healthier alternative (read above posts for more information) but the herbs and spices have many benefits which I’ll blog more about in future posts..

My simple combination is mixed herbs, mixed spices and sea salt. I also use parsley when I’m cooking fish and, sometimes, pork.

BUT there are times when I don’t have access to these and I go back to my childhood favourite combo of curry, thyme and salt, then I throw in a spice I LOVE – ginger, especially for chicken. Ahhh, it seems like yesterday (and not over 2 decades ago), I remember waiting for my turn (we always had a cousin or the other over during the holidays) to fry my eggs, seasoned with – curry, thyme and salt :)

Mixed Herbs
I alternate between:
Schwartz* Mixed Herbs
Ingredients: Marjoram (40%), Basil, Thyme (20%), Oregano.
and
Sainsburys Mixed Herbs
Ingredients: Dried Sage (25%), Dried Thyme (25%), Dried Oregano (20%), Dried Marjoram (20%), Dried Parsley (10%)

Mixed Spice
I usually alternate between:
The Vital Ingredient Sweet Mixed Spices (Which I purchase from GNC here in the UK)
Ingredients: Coriander, Cinnamon, Ginger, Nutmeg, Fennel, Cloves, Cardamon
and
Schwartz Mixed Spices
Ingredients: Cassia (40%), Coriander Seed (38%), Caraway, Ginger, Cloves
(Although, sometimes I use the supermarket brand)

Salt
Sea Salt or Himalayan Salt
My go-to salt is Maldon sea salt which I buy from Sainsburys or Holland & Barrett.

*Schwartz is available in most supermarkets. Large tubs (and amazing value for money) are sold in Costco.

I suggest playing around with the ratios to find out what works for you although, I have mentioned how much I use in some recipe videos. 

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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Food Haul: What I Bought (And Cooked) This Week

Hi!

Hope you had a nice weekend. Here’s this week’s video showing you what I bought this week, and also the meals I prepared for the week.

  • I shopped on a budget this week. I bought healthy, fresh food and didn’t break the bank :)
  • I took a break from the usual supermarkets and went to the local market. I’ve lived in this area for 6 years and didn’t know about the massive market minutes away from my house!!!
  • As I had a small budget and also wanted to stick to healthy food, I planned my meals as I shopped.

If you like this video and would like to see more like it, please let me know.

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! :)