Category Archives: Paleo

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

Workout Wednesday Link Up – Healthy Plantain Recipe

Here’s a quick post about a post-workout meal <– one of my all time favourites, and it never gets old!

My name is Adura and I love plantains! LOVE, LOVE, LOVE!!! And I will never get bored of them.

I can eat plantain all day everyday but of course I don’t ;) There are so many ways to cook them e.g. plantain pancakes, boiled plantains, pan-fried plantains and the video below – roasted plantains.

Plantains are high in fibre (and slow release carbohydrates, which helps regulate blood sugar), and are good sources of vitamin A (eye health, immune function and skin health)and potassium (great for heart, kidney, digestive and muscular health).

Roasting or grilling them brings out the sweetness in them. I have plantain on my mind right now… I’m definitely buying some tomorrow!

In Nigeria, roasted/grilled plantains are on almost every roadside, not the best time for me to think about this because I’m indoors right now (it’s cold outside!) and have no plantain at home. *sniff*

Try this recipe below post-workout – it’s a good mix of carbs and protein.

Have you tried plantain? What do you think? What’s your favourite way of cooking it?

P.S. It’s been so nice to see plantains in many healthy and/or paleo blogs, plantain’s going viral! Woohoo!

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!

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.

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 :)

Fitter Food – A Lifelong Recipe For Health & Fat Loss

“Nutrition explained so so simply and scrumptious, healthy meals” <-- My words! I’ve told Keris & Matt of Fitter Food about my plans to upload videos of my Nigerian adaptations of the recipes in their debut book.

Problem is I told them over a month ago and still haven’t put the video together so expect a blog post (hint: rice, plantain and stew with a Fitter Food twist) tomorrow and the video will be up at a later date.

This book has had so many positive reviews! Nutrition and fitness experts recommend it, everyday people love it.

This book is half valuable nutrition info and half scrumptious, healthy recipes and it’s worth way more than it’s being sold for. It answers so many questions I often get asked, in the simplest manner possible. And the recipes have been tried and tested by many, with amazing feedback posted on the Fitter Food Facebook page.

A lot of my nutrition knowledge has come from Keris (our sauna chats are usually about her new discoveries about nutrition. How lucky am I?) and Matt is a complete natural in the kitchen (I had dinner at theirs last month and – yummmm!).

The vegetable spaghetti is a favourite of mine, here is a picture posted a few weeks ago:

The above is my long-winded way of saying, get the book here now: http://store.fitterlondon.co.uk/fitter-food-book-a-lifelong-recipe-for-success-price-includes-delivery-to-uk-only/

Thank me later ;)

Quick & Healthy Recipe: Turkey and Kale Stir Fry

I love this recipe because it’s so simple and can be modified in many ways. This was inspired by a turkey mince and green peas meal I put together a few weeks ago, on a Thursday night.If you read my blog posts, you’ll know I find it quite hard to eat a raw salad (no matter how good it is for me). I much prefer making green smoothies or stir fries using highly nutritious green leafy vegetables like spinach, collard/spring greens and kale.

I was at the supermarket last week and saw packs of kale calling my name so I bought one and decided to follow the same steps as the turkey mince/peas stir fry…

INGREDIENTS

- 400g turkey mince

- 200g kale
- 2-3 tbsp tomato puree
- 1/2 onion diced

- 1tbsp coconut oil
- Seasonings

- Salt to taste
1. Heat the coconut oil in a pan. Fry the onions until they start to brown.
2. Add the mince and start to cook in pan. Stirring in pan often to ensure it cooks evenly.
3. Season as desired.
3. After it’s been cooking for 5 minutes, add the tomato puree. Leave to simmer for a coupl eof minutes.
4. Add the (washed) kale, cover, turn down heat to medium and allow to simmer for 5 minutes.

Enjoy :)

  • Sweet potatoes can be used instead of plantain.
  • Kale can be replaced with spinach, greens, peas, broccoli, etc

Healthy Pancakes With All-Natural Ingredients

Hello and Happy Monday :)
I’ve been asked for healthy pancake recipes for Shrove Tuesday (tomorrow). I decided to use the opportunity to test out a new recipe inspired by banana pancakes.

I also posted a link to another pancake recipe from my archives.
Enjoy :)

PS These are gluten/wheat free with natural, unprocessed ingredients.
 


Plantain Pancakes

This is so so SO easy and you just have to try it.
I’m always looking for new ways to cook plantains so a banana pancake recipe inspired me :)
I prefer this recipe because there’s no need to sweeten the mixture as plantains are naturally sweet.What kind of plantains are needed?
As shown in the video, ripe (yellow) plantains although very soft plantains would work even better as they’ll be sweeter :)Watch the video below for how to make these very simple, healthy and yummy pancakes:

Only two ingredients are needed for this simple recipe and it’s become one of my favourites after only one try :)


Ingredients

2/3 of a medium plantain
2 eggs

1. Cut the plantain into three pieces (don’t peel)
2. Boil for 10-12 minutes
3. Peel the skin off two pieces, add to a bowl.
4. Add the two eggs.
5. Mix
6. Grease pan, add a small portion of mix when hot.
7. Allow to fry/cook on either side for 1.5 minutes (max)

I used 2/3 of a medium plantain because I tried a whole plantain with two eggs and the mixture was too thick. What did I do with the last 1/3? I ate it with some stew of course ;) I’m not one to waste food!

And from the archives…

Almond Flour Pancakes

These are low in carbohydrates, high in protein and healthy fats. The coconut milk is optional because I’ve made these pancake many times without adding coconut milk and they’re still yummy :)

The recipe is detailed here: http://adura-o.com/2012/02/21/pancakes/ 

You can use any nut flour alternatives in this recipe. Coconut flour is another option.

So you see – you can still enjoy Pancake Day the healthier way :)

 

Thanksgiving Recipes (REQUESTED)

On Sunday, Omozele (on Twitter) asked me to post some healthy Thanksgiving meal ideas.

She asked and I delivered ;)

Although these recipes are Thanksgiving inspired, they’re great for any occasion so try one or both of them out :)

I found out about ground almonds through Katt of Fitter London and it’s now always in my pancakes as a flour replacement.

Ground almonds are a great flour alternative because: 100g of flour contains ~ 7 times the amount of carbs as ground almonds.

I’m happy about the way the dough turned out and will soon be trying a much healthier version of our beloved Nigerian meatpie… watch this space.

To all those who celebrate Thanksgiving:

HAPPY THANKSGIVING!