“Eating healthy is expensive”
“I don’t have time to cook”

STOP PLAYING CHESS WITH YOUR HEALTH

Here are some cooking ideas to help you create quick healthy recipes.

You can try on a go.

The foods listed will help you:

-Prevent unnecessary weight gain

-Boost your mood

-Revive your energy

And make you feel good again.

The key to healthy eating should not emphasize on “balance diet” in other words balance diet is an old paradigm that should be discarded for good.

Because, “balanced diet” modeled around eating more carbs, less protein and fats.

This is not a sustainable way to eat especially if you are seeking to lose or maintain weight and also optimize your micronutrients intake.

So the most nutrient dense food should be your priority.

They are(in order of nutrient density/availability):

1. Meats:beef, chicken,goat meat, ponmo, turkey, rabbit, pork, wild game etc.

2. Eggs(Any edible eggs available).

3. Offals; Liver, hearts, intestines, and lungs of ruminants

4. Seafoods: All edible fish in the order of nutrient density fresh fish>smoked fish>dry fish. Limit frying of fish; shrimp, prawns, crabs,oysters, sea snails, calamari etc.

5. Seasonal fruits: mango, African star apple(udara), Avocado, among other seasonal fruits.

6. Non starchy vegetables: Local vegetables; cucumber, garden eggs, tomatoes, green peas, green beans, bell peppers carrots, etc. Leafy greens; pumpkin leaf,garden egg leaf, spinach etc. Exotic vegetables; cauliflower, broccoli, Brussels sprouts, and Kale.

7. Starchy vegetables: Grains; rice. Tuber; yam, potatoes, coco yam. Legumes; Beans, lentils.

This category is where you should practice moderation and must be paired with any of the above categories.

It’s very important not to forget the healthy fats category.

Choose from: olive oil, coconut oil, beef tallow, Avocado oil(most in Nigerian markets are fake) lard, ghee, butter and pure palm oil.

My Favorite quick combos.

1. Yam and egg sauce

2. 4-5 boiled eggs with mix vegetable sauce.

3. 4 Egged omelette with mixed vegetables sautéed in olive oil on side.

4. Any of yam or plantain porridge with smoked fish.

5. Boiled Beef and Salt.

You can also try rice with plenty of leafy greens and boiled eggs.

Beans cooked with plenty crayfish and smoked fish.

Any swallow of choice except semo and wheat(portion controlled) with plenty protein rich soups.

Thanks for reading.

If like gives you curry make chicken curry sauce

CRISPY POTATO & CHICKEN SALAD
– a perfect blend of golden, crunchy potatoes and tender chicken, tossed in a creamy dressing! Pure comfort in a bowl. #CrispyPotatoes #ChickenSalad #FoodCravings #DeliciousBites #ComfortFood #SaladGoals #Yummy

CARRIBEAN JOLLOF RICE RECIPE
Rice
Beef
Chicken
Green bell pepper
Yellow bell pepper
Carrot
Rip plantain
Onions
Browning
Seasoning cube
Chicken seasonings
Salt to taste
Veg oil
Pepper

*Procedure*
Wash, season and perboil your chicken, don't allow the stock(meat water) to dry,fry or grill it after per-boiling.
*Wash and cut your beef in cube shape,season it and set aside,
*Slice the carrot,onions, and bell peppers,also the plantain in cube shape,fry the plantain and set aside.
* Pour some oil in a pan and place on fire on a medium heat,add in the beef cubes and stir-fry till it browns,add in the onions and carrots,fry for 3m,add the bell peppers and fried plantain,season with knorcube and stir for 2m,set it aside.
*Perboil your rice and wash it,set aside
* In a cooking pot pour in the chicken and beef stock, add little water if the stock is not enough also depending on the quantity of your rice,add some drops of brownie,do not add much otherwise your food will be bitter, add some seasonings and allow to cook for some minutes then add in the rice,check if salt or Maggi is needed,make sure it taste good ,allow it to boil till the rice is soft,once the water is dry ,add in the stir-fried vegetables and beef and stir together,turn off the heat and enjoy with any juice of your choice.
Please like, comment and follow up for more recipes.

Lunch Recipes
1. *Grilled Chicken Salad*: Grill chicken breast, then top a bed of mixed greens with sliced chicken, veggies, and a homemade vinaigrette.

Don't give up remember an alive chickens has the opportunity to eat corn

Rice and stew is the best Sunday meal combo. With beef or chicken

*Grilled Chicken and Veggies*: Marinate chicken breast in herbs and grill with roasted vegetables.
*Lentil Soup*: Saute onions, garlic, and lentils, then simmer with diced vegetables and lean broth.

Get cooking and nourish your body!

#Healthyliving #Livingyourbestlife

So, Emeka traveled to his village for his cousin’s wedding. You know how village weddings are—plenty of food, music, and elders who believe every young man should be married by force.



As soon as Emeka arrived, his mother started her usual wahala.
"Emeka, see your cousin Chibuzor, he is getting married today. You, when?"



He ignored her. He had bigger problems—like surviving the wedding food.



Now, at every Nigerian wedding, there are different types of food servers:









The Generous Aunties – They give extra meat because they know your family.



The Wicked Servers – They look at you like you stole their future and give you only one spoon of rice.



The Selective Givers – If you’re fine, you get jollof rice and chicken; if not, you get plain rice and regret.



Unfortunately, Emeka ended up in front of Mama Nkechi, the Wicked Server of the Year.
"Young man, rice or swallow?" she asked.
"Rice, ma," he said politely.



She scooped half a spoon and moved on.
"Aunty, please add more," he begged.



She eyed him.
"Did you contribute to the wedding budget?"



Frustrated, he whispered to his cousin, "Guy, your wife’s people are wicked o!"



But before he could recover, his mother dragged him towards a group of aunties.
"Mummy, where are we going?"



"To meet a fine village girl for you. You must marry this year!"



Emeka realized that hunger was the least of his problems.



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Okro soup made with Dry cat fish and chicken