Category Archives: Recipes

Quick & Healthy Breakfast: Eggs & A Green Smoothie

I can’t count how many times I’ve been asked, “Could you please suggest a healthy, quick breakfast?”. Most of us are busy and don’t have time to spend over ten minutes preparing breakfast, then another 5-10 eating it. This is where most people end up eating one of those snack bars that claim to be healthy but are packed with sugar… let me know if you want me to name names ;)
ENTER – *planning your meals* <-- This is a key step in sticking to your healthy goals. The days I've had no food in my fridge have been the hardest for me to eat clean and healthy. And my best days have been those where I've planned in advance so I don't find my self starving and nowhere near healthy enough options.
Anyway, back to the reason for this post! A healthy serving of protein, healthy fats and carbs & vitamins from green vegetables makes for a well rounded breakfast. My ideal breakfast is an omelette with veggies and fish, yum! But I don’t have time to make an omelette, especially during the week when I have a 7am start at the gym. I make my green smoothies in 2 (sometimes 3) day batches, |
e.g. I made some on Monday night, I had one serving on Tuesday morning, another on Wednesday morning and a half serving on Wednesday afternoon.
  • Tuesday’s breakfast was: green smoothie and eggs, 
  • Wednesday’s was green smoothie and baked mackerel.
As seen in this video below, it takes very little time to make eggs, if you’re REALLY pressed for time, you could go one better and boil 2 eggs the night before, cutting your preparation time right down.

Have you tried this combination for breakfast? Or green smoothies with something else? What did/do you think?

Turkey Burgers – Recipe & Why You Should Make Yours

Next time you buy prepared burgers from the supermarket, take a look at the ingredients. Expect to see some unnecessary, and unhealthy, ingredients e.g. breadcrumbs, oil, preservatives and more.

Here’s an example of one such burger from a popular UK supermarket:
Beef (82%), Caramelised Red Onion (12%) (Onion, Muscovado Sugar, Malt Vinegar, Sugar, Water, Cornflour, Rapeseed Oil, Salt, Black Pepper), Breadcrumb (Wheat Flour, Water, Yeast, Salt), Fresh Chive, Salt, Cracked Black Pepper, White Pepper, Preservative: Sodium Metabisulphite; Black Pepper. Meat Content 82%

My point is – it takes very little time to prepare your own burgers, with much less ingredients… ingredients that you are in control of.

I made some today with turkey, green and yellow peppers, anchovies (weird I know, but I wanted to try something different!) and seasoning. I should have added an onion but I forgot, I’ll include it in the recipe below.

There are two other recipes, which are my favourites – I’ll make sure I blog about them in the near future. One of them has plantain in it, yep!!

Ingredients
1 kg turkey mince
1 green pepper, chopped
1 yellow pepper, chopped
1 onion, chopped
4-5 anchovies
Seasoning (mixed spice, salt and thyme)

1. Rinse and chop up the peppers and onions.
2. Add the mince and anchovies to a bowl, add the vegetables and seasoning.
    Note: Anchovies are very salty so be very careful when adding salt. I added just a teaspoon.
3. Preheat the oven to 220C. Mix all the ingredients and make small burger patties.

4. Put the burgers in the pre-heated oven.
5. After 20 minutes, flip the burgers to evenly cook both sides.
6. After 15 minutes, they’re ready! Take them out of the oven and allow to cool down for 5 minutes.
7. Serve :) I served my with steamed vegetables lightly stirred in tomato puree and suya pepper.

Number of Servings: 3 – 5

Suya Chicken Recipe

I posted a ‘Suya Chops’ recipe video last year, watch it here: http://www.youtube.com/watch?v=hCBM2OPA0Do
I LOVE suya and I want some now, I’m kinda homesick right now – I miss Nigeria! Amongst other things, there is easy access to tasty suya, I tried Ikoyi Club suya last time I was back home and it was really good!

I recently discovered that suya is soaked in oil before grilling/barbecuing and more oil is brushed on it while it’s cooking! I never knew this – how could I not have known this for years?! BUT I was told you can stop ‘them’ from dipping it in oil or adding any extra oil when you order yours – I’m glad to know! The oil used is most likely vegetable oil (noooo!) and I’m sure it’s reused for days, if not weeks! 

If you didn’t know any of this, be aware when next you order suya.
INGREDIENTS
1 Whole Chicken (in medium pieces)
Curry
Ginger
Thyme
Salt
Suya Pepper (as much as you can handle)
1 Onion

SUYA CHICKEN
1. Season the chicken with the curry, ginger, thyme and salt.
2. Coat with the suya spice
3. Optional: Chop up half an onion and add to the chicken. Marinate for 1 hour, in the fridge.
4. Pre-heat your oven to 220C.
5. Add the chicken to an oven pan, sprinkle some more suya pepper on it.
6. Leave to cook for 20 minutes.
7. Turn the chicken pieces and cook for another 15 minutes.
8. It’s ready :)

TO SERVE
Add 2-3 pieces to a plate and, yes, sprinkle some more suya spice on the chicken. Chop/slice half an onion and serve.
Other serving options: With roasted sweet potatoes or plantain. Or some cauliflower jollof or fried rice.

Are you the same? Do you use suya pepper on anything and everything?

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 :)

Protein Green Smoothie with Hemp ;)

I hope the title got you interested!

My trusted Nutritionist friend (Keris of Fitter Food/Fitter London) prescribed me UltraClear Plus pH and I’ve been having it for breakfast for the last week with a small serving of protein eg 2 sunny side up eggs. I got bored mixing it with water so I decided to be adventurous with my green smoothie today.

I got a sample of Nutiva’s Hemp Seed at a press event (oops, I still haven’t blogged about the goody bag!) and today seemed like a perfect time to try it out. No I’m not talking about drugs here so don’t get too excited! Although it comes from a variety of Cannabis, it contains a low amount of THC (the reason for the drug effect). So it does not have the same effect as cannabis!

Hemp seeds are rich in protein, omega 3 fatty acids and GLA (an essential fatty acid) which made them a great addition to my smoothie.

I’ll be honest, I had no idea how this was going to taste – I was going to drink it either way (I don’t waste food!).

I used a serving of UltraClear, 2 cups of spinach, 1/2 a cucumber and a sample size of the hemp seeds with 1 cup of water. Mixed it all in a blender and…

Verdict: Yummy and Filling!

You can try this with any protein powder of your choice (just make sure it’s not full of cr*p). Other high protein seeds are flax, sunflower, chia, sesame and pumpkin. I haven’t tried any in a smoothie yet, have you?

Are you a green smoothie novice? Check out this post with simple green smoothies. I will be uploading a video soon.

Are you a green smoothie pro, then please share your recipes :)

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Slow Cooker Recipe with Sausages, Sweet Potatoes, Peppers, Tomatoes and Onions

I can’t get over how cold it is here in THIS COUNTRY! It was 1degC today! ONE! In April!!!Anyway… here’s a quick recipe which I’ll be using on Friday for a nice warming dinner, I can’t wait!

Preparation time is less than 10 minutes and you leave the slow cooker to do the rest of the work. It’s best to leave the lid on the entire time to keep the heat in.

Let me know if you try this and I really hope it’s warm where you are!

‘No Oil’ Stew Recipe

Someone was referred to me for this recipe and although I talk about it a lot, I didn’t have it on this blog! I recorded a video LAST year and still haven’t edited it. *sigh*
So I decided to do this quick recipe card, which I think is the next best thing, if not as good!
This recipe helped me a lot when I initially lost weight in 2002. I’ve made a little change here, extracting the oil from the stock. When I was at university, I didn’t bother with separating stock and fat,.

Being Nigerian, I was used to generously pouring oil into stew and this was the first thing I changed. I remember my friends teasing me about my ‘Weight Watchers Stew’ but over 40 pounds later, I was the one laughing :p

Honestly, I wasn’t aware of the benefits of animal fats/stock back then, I just used stock in my food because it added flavour and helped me eliminate the use of oil.

Why chicken fat? Because animal fats are highly nutritious (and natural!) and essential for many body functions – heart, lungs, bones, etc (Read more here: http://articles.mercola.com/sites/articles/archive/2011/09/01/enjoy-saturated-fats-theyre-good-for-you.aspx). 

Taking off the skin will result in less fatty stock but you’ll still get stock from the bones (marrow) of the chicken which actually contains a lot of the nutrients stated above :)

PS For personal reasons, I’ve been advised to eat less chicken skin NOT because it’s high in fat but because it’s high in omega 6.

I use this recipe a lot and very often, I do it the much easier way:
  • fry the onions in 1 tablespoon of coconut oil
  • And add the chicken stock (with the fat) to the blended tomato mix
Have you tried this? Let me know what you think!

Green Smoothies: I’m Loving ‘Em!

I love green smoothies
I just haven’t been able to get into the habit of having salads which contain, highly nutritious and hydrating, raw, green, leafy vegetables into my daily diet. I have tried, I really have but I prefer my veggies stir fried or steamed, the former being my favourite way of getting those veggies in. Vegetables start to lose their nutrient values once they’ve been picked and heating them further reduces this value.
I finally decided to give green smoothies a try a few months ago, to ensure minimal alteration (in my control) of my veggies before consumption. I’ve enjoyed them from Day 1!

A few things I learned from my first try were:

  • Keep it simple – my favourite everyday green smoothie consists of spinach, cucumber, lemon juice, lemon zest and lime juice.
  • Lemon peel (zest) in addition to the juice makes a great change to an otherwise simple, bland mix of spinach and cucumbers. The taste of the peel almost removes the need for any sweetening eg berries, bananas, apples, etc
  • Lemon and lime juice are a great combination
  • Berries add a nice sweetness to the green smoothies. 
Most of my green smoothies contain spinach (contains flavonoids which have anti-cancer propertiesm rich in antioxidants, Vitamin K, calcium and magnesium), cucumber (contains phytonutrients that give it anti-cancer properties, rich in antioxidants, high water content, Vitamin K, potassium, magnesium), fresh juice from a lemon (read this for the benefits of lemon juice) and lemon peel/zest.

I aim to buy organic spinach and cucumbers. If you can’t, make sure you wash them properly (apple cider vinegar + water rinse and brush the cucumber skin).

I have a jar/cup once a day, in addition to my meals and supplements. Not as a food replacement! Although I’ve had a smoothie some mornings I’ve had not appetite, which is a very rare occurrence ;)

If you’re like me and have to force salads down your throat, try green smoothies :) One very lazy evening, I had 2 homemade turkey burgers and a green smoothie for dinner!

I’ve been putting my very cheap and durable blender through a lot of work and I can hear it falling apart each time I use it.
I’d love to get the Magimix 1.8L Blender which is a bit pricey at over £200 but it looks like it’d be worth it! For now, it’s on my wish list for when I am richer ;)

For now, I’ve added the two blenders below to my ‘immediate’ wish list and I think I’ll get the Villaware soon. They’re both on sale at great discount (I’m still looking through reviews), click on the links for more info :)

1. Duronic BL1200 – Stainless Steel Body Table Blender (1.8L Glass Jug)
    £199.99 £59.99


 2. Villaware BLVLLAZ05H 2 Litre Jug Blender Die Cast Metal
     £79.99 £58.25

Have a great week!