Tag Archives: healthy recipe

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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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

Strength And Conditioning Workout (Kettlebell & Bodyweight)

I meant to post this last week, after uploading it…. but totally forgot!

This was my workout last Wednesday, give it a try and let me know what you think :)

You Will Need:

  • A Kettlebell
    Beginners: 8kg
    Intermediate: 12kg or 16kg
    Advanced: The sky’s the limit ;)
  • A mat
  • WARM UP & MOBILITY – 5 minutes at the very least
  • COOL DOWN & STRETCH – Minimum of 10 minutes

Enjoy.

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!

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