Category Archives: Recipes

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

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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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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.

Ready to kickstart your fat loss and learn sustainable healthy habits? Sign up for TRIMMER IN 28 for meal plans, workout videos, fitness & nutrition guides and more TODAY.

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

Healthy Breakfast Recipe: Egg Muffins

Paleo Healthy Egg Muffins

Before I go into simple recipe, I have to give credit where credit is due.

This is completely inspired by my friends at Fitter Food and their “Omega Breakfast Bake” recipe in their best-selling book (Read More HERE).

This is one of the simplest, healthy and nutritious to-go breakfasts out there and I love this because you can play around with the ingredients (both the fish and the courgettes/zucchinis). I’ve made these with chicken, turkey or sausages, and spinach, carrots, sweet potatoes and other vegetables. I’ll post another variation next week :)

You can make a big batch of these muffins and store in the fridge for the week. Now, isn’t that a super easy breakfast, no matter how busy you are?

INGREDIENTS
6 eggs
2 small courgettes
200g wild alaskan salmon (tinned)
Seasoning (I used salt & thyme)

1. Preheat your oven to 180C/350F
2. Mix the eggs in a large bowl, add the salmon and mix.
3. Grate the courgettes into the mixture, and stir.
4. Season and lightly grease the muffin tin with coconut oil (I used coconut oil spray)
5. Add the mix into the muffin tin, add about quarter cup portions to each muffin cup
6. Bake in the oven for 18-20 minutes.
7. The muffins should come out clean from the cups.

SERVES: 3

SERVING SUGGESTION
Eat alone or with a side of vegetables. My favourite side is half an avocado.

******
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Healthy Salmon Egg Muffin Recipe. Rich in Omega 3. Personal Trainer

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?

Healthy Heart Recipe: Cherry Tomato, Prawn & Sweet Potato Stuffed Red Peppers

A new, very red recipe just in time for Valentine’s Day!

Healthy Heart Waitrose Recipe. Valentine's Day.

Last week, I got an email asking if I was interested in sharing a ‘healthy heart’ recipe using Waitrose ingredients. I said YES, of course! I’m all about healthy food, especially trying out new recipe ideas – today’s was inspired by a suggestion from one of my Twitter followers!

Waitrose have actually created a Valentine’s-specific healthy heart recipes page on the Waitrose website to inspire recipes ideas and healthy ingredients to use: CLICK HERE.

This recipe was originally with plantain and turkey mince but someone forgot it in the oven *ahem*. Anyway….

Why is this recipe good for the heart, apart from the fact that it’s here on my blog?
Prawns are rich in omega 3 fatty acids, which help promote heart health. Every single ingredient in this recipe is highly nutritious and the end product is so tasty, I’ve already made it twice!

INGREDIENTS
Waitrose Southern Sunshine Sweet Potatoes (1.5 cups)
Waitrose Raw King Prawns (2 x 150g)
Waitrose Intensely Sweet Full-Flavoured Cherry Vine Tomatoes (1 cup)
Waitrose Red Bell Peppers (x 2)
Onion (Half)
Unrefined Coconut Oil (2 tablespoons)
Seasoning: Ginger, Mixed Herbs and Pink Salt

  1. Peel and dice the sweet potatoes, also chop up the onions. Season the prawns with ginger, herbs and pink salt (as desired).
  2. Heat the coconut oil in a wok, and add brown the onions.
  3. Add the sweet potatoes and pan fry for 5 minutes on medium heat. At this point, the sweet potatoes will start to soften. Add the cherry tomatoes.
  4. Now add the prawns and stir fry until prawns start to pinken.
  5. Cut the bell peppers into equal halves (or chop off the top inch of each bell pepper to create a ‘bowl’) and preheat the oven to 170C/350F.
  6. Cover oven pan with baking paper and lay out the peppers.
  7. Add equal amounts of the filling (prawns, sweet potatoes and cherry tomatoes) to the peppers.
  8. Bake in the oven for 25-30 minutes. Best way to check if it’s all cooked is the pepper will start to shrivel, which means they’re getting extra sweet!
  9. Enjoy!

<3 <3 <3 <3 <3 <3

 

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!

Healthy, Natural & Refreshing Watermelon Juice Recipe

I made this last week and LOVED it! So I had to share the recipe for this refreshing, all natural juice with just three ingredients. I promise you’ll love it!

Did you know watermelons have many health benefits including being rich in lycopene, an antioxidant found to be helpful in reducing the risk of many types of cancer including breast and prostate cancers! They’re also good for the heart and highly alkaline? Well, now you know!

Watermelon (1.5 – 2 cups)
Cucumber (1 whole)
Lemon Juice (from 1/2 a lemon)

  1. Add all ingredients (chopped watermelon & cucumber, with lemon juice added ) to a blender
  2. Blend!
Add some ginger for a nice kick to it. I plan to add some mint (leaves) next time to make it extra refreshing :)

Do you have any watermelon juice recipes? Please share. Try this and let me know what you think.

TIP: It tastes even better chilled :)

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.