Category Archives: How To Cook Healthy Food

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 :)
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‘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.

Tilapia with Efo

Oh food, how do I love thee? Let me count the ways ;)

Okay seriously, I have a bit of a sore throat and I’m a little tired so I needed to make something easy, yummy and hot (I promise I’m talking about food here!).

Before I go into the recipe, I have to say I try to make preparations for my meals in advance. Even if I don’t know exactly what I’m making yet.

E.g. I bought 2 bunches of spinach and some tilapia on Monday. By Tuesday, I knew I wanted to cook the tilapia on Wednesday so… I washed, picked and chopped the spinach and stored it in the fridge. I cleaned/washed the fish and seasoned it. Again I stored it in the fridge. When I woke up feeling a little rough, I knew exactly what I was going to cook and as most of the preparation was already done, it didn’t take long to cook AT ALL.


Ingredients
2 x Whole Tilapia (sliced)
1 Onion
1 cup of Passata
2 tbsp Coconut Oil
2 x Spinach Bunches
Seasonings – Ginger, Parsley, Mixed Herbs and Salt
Chilli

Tilapia with Efo

  1. Wash and chop the spinach.
  2. Clean/Wash the Tilapia and season (salt, ginger and parsley).
  3. Chop the onion
  4. Add the oil to a pot and allow it heat up. Add the onions.
  5. Once onions are nicely caramelised, add the passata and reduce heat to medium. Season with salt and herbs. Cook for 5 minutes.
  6. Add the spinach and stir contents of pot together.
  7. Add the fish almost immediately, I always add my fish flat (to make sure one entire side of each piece is flat on the surface of the pot or stew)
  8. Cover pot and leave to cook for 15 minutes (maximum).
  9. Serve and Enjoy :)
YUM!
Serving Suggestions
  • You can eat it on its own, which is what I did.
  • With baked sweet potatoes, which is what I’m doing tomorrow ;)
  • Boiled or Pan Fried Plantain
  • 1-2 (1/2 inch) slices of yam
  • The list goes on and on and on

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.