Sweet Potato Lasagna

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Lasagna, o how we love lasagna. But if you are watching your weight, eating lasagna more that once in a week is a bad idea. That’s why I hopped on the challenge when one of my followers asked me for a healthy lasagna recipe. Sweet potato, is loaded with nutrients and is a perfect substitute for pasta. I also replaced ricotta cheese with cottage cheese, so good. I hope you enjoy this healthy recipe

Ingredients :

1-2 large sweet potato

1 -2 lbs of ground turkey

1 large can of tomato sauce

bunch of fresh parsley

bunch of fresh basil

1 yellow onion

1 small red bell pepper

1 small green bell pepper

2 cups of cottage cheese

1 egg

salt

black pepper

2 cups of chopped kale

italian seasoning

2 tbsp of minced garlic

2 cups of low fat mozzarella

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First preheat your oven to 365 degrees.

Next begin to slice your sweet potatoes into thin uniform slices or use a mandolin slicer. Chop up all your onions,peppers and set aside.

In a bowl season the the ground turkey breast with salt, pepper, italian seasoning, garlic and onion pepper. In a pot heat up 2 tbsp of olive oil. Add in turkey breast, chopped onions, and peppers. Cook the mixture for about 5-8 minutes, turning frequently until brown. Add in tomato sauce, continue to simmer . Add in chopped kale, garlic, and a small bunch of chopped parsley. Continue to simmer on low for 5-7 minutes. Set aside.

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In a bowl combine greek yogurt and egg, mix with a fork.

In a medium casserole, line the bottom of the casserole with a thin layer of meat sauce. Next layer the pan with the sweet potato, making sure to overlap each slice (as seen below).

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Next add sauce using a large spoon to pour  it upon the sweet potato, using the back of the spoon to spread. Next add in the cottage cheese mixture. Next place basil leaves on top. Then sprinkle a light mozzarella cheese on top .

Repeat these steps for the next 2 layers. When you reach the last layer, cover with sauce and cheese. Cover pan with foil.

Bake for 45 minutes until sweet potato is done.  Sprinkle with chopped parsley.

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Peppered Beef (Nigerian Style )

Spicy peppered beef for the win. Try my recipe and you will make it all the time. 

Ingredients 

1 -2 lbs of beef 

Suya spice

2 yellow onion

2 habanero 

Olive oil

1 red bell pepper 

1 green red bell pepper 

Cayanne pepper

Garlic powder

Salt 

Black paper 

Paprika 

1 maggi cube 

Prepare and chop all onions and peppers and set aside. 

In one pot add 1 chopped onion and one chopped habanero. Season meat with above seasonings and add the maggi cube. Combine all in the pot. Add in 1-2 cups of water ( covering the meat) Begin to boil the meat until done 20- 30’minutes. (Save broth for later ) 

In a frying pan, add some oil, next throw in the chopped green peppers, red peppers, habenero and onion. Allow to stir fry for about 5 minutes. Add in the beef. Sprinkle about 2 tbsp of Suya spice . Continue to cook on medium heat for the next 5 minutes, flipping the meat. Enjoy 

Healthy Salmon Pasta

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Pasta, pasta, pasta, O how I love pasta. Once I started my weight loss journey, I knew that I had to give up pasta because of the carbohydrates. Healthy alternatives, like whole wheat pasta and zucchini noodles, has been helping tame those cravings. Now I present to you healthy salmon pasta. Instead of a cream base I used Greek yogurt. This dish was surprisingly so yummy.

 

image13 Ingredients

8 oz of whole wheat thin spaghetti

1 cup of Greek yogurt

1 zucchini (Spiralized )

1/4 cup Parmesan (grated)

1/4 cup feta cheese

1 cup of chopped kale

1/2 red jalapeno

2 pieces of salmon (12 oz)

lemon zest 1 tbsp

salt

black pepper

garlic powder

cherry tomatoes (topping)

Boil your pasta, al dente. In a pan season and pan sear the salmon for 3-5 minutes each side (or Bake for 15 minutes in oven 350 Degrees). When done set aside to cool, then chop it up.In the same pan add in chopped garlic and he red jalapenos, pan sear for about 5 minutes, then add in kale. Season with mild salt and black pepper. Continue to saute for 5-7 minutes until done. Saute Zucchini in same pan for 2 minutes, add mild garlic powder

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In a large bowl combine the Greek yogurt, Parmesan, and feta cheese and mix.Next add in the lemon zest. Add in zucchini , chopped salmon, and pasta. Mix all together.Season with Red pepper flakes, garlic, salt and black pepper.

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Enjoy, cold or hot .

Detox Smoothie: Papaya Green Smoothie

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Sometimes after a fun weekend, we all need a good detox to get back to normal. I know I need one every week lol. After doing some research I found that papaya, kale and cherries were the perfect detox combination. Papaya keeps the digestive systems healthy, aiding in flushing of toxins. It is also used as a liver detox. So if you had a fun weekend of drinking alcohol this smoothie is perfect for you. Kale and cherries have similar benefits, they are full of antioxidants, improves heart, kidney, and liver function. I love the way I felt lighter  after drinking the smoothie. Try it !

Ingredients

1 cup of papaya

1 cup of kale

3/4 cup fo cherries

1 cup of water

1/2 cup of ice

*optional- 1/2 banana (for taste)

Blend all ingredients and Enjoy!

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Brunch Restaurant Review : Bernadines

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Looking for a new Brunch spot in Houston, then you definitely need to give Bernadine’s a try. Thanks to my friends over at the @thrillist, for the recommendation. Bernadine’s has a very modern look . My God daughter, Savannah was my date, she kept busy looking the scenery. Nothing better than having brunch in a soothing environment. For appetizers, I ordered some fresh oysters from Canada and a Oyster shooter. The oyster shooter was pretty interesting, it’s a shot made of Tabasco, vodka, and an oyster. It was amazing, if you love oysters, you should definitely try this Sizzling shot. After doing some research on what to order I chose to order the Black pepper biscuit Rockefeller, lumped crab, fried oysters, and eggs. Needless to say I made the right choice. From the fresh-layered biscuit to the crunchy fried oysters, it had my taste buds dancing for more. For drinks I had a classic mimosa which was pretty strong ( just the way I like it ) and a strawberry margarita with jalapeños. Yes, jalapeños!, Lol the sweet and spicy combination made this drink so good. Some other perks about Bernadine’s is that there is a free valet and the all the staff were quiet welcoming. I give Bernadine’s a 9/10. Also, guess what ? I’m an official member of the Houston Heights drinking and social club. Yipee! I hope this brunch review helps. Keep on brunching foodies!

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Black pepper biscuit Rockefeller, lumped crab, fried oysters, and eggs
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Canadian Oysters

Very Berry smoothie

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After a hard workout it’s very important to replenish your body with protein. This protein shake is full of antioxiandants. I used my favorite protein powder Cellucor. Try out my yummy recipe below.

Ingredients

1 scoop of vanilla protein

1/2 cup of blueberries

1/2 cup of strawberries

1 cup of skim milk or almond milk

1/2 cup of ice

Blend all ingredients in a blender for 2 minutes and enjoy.

 

Cajun Five Cheese Potato Casserole

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Anything with 5 cheeses must be good !! This recipe is going to explode your taste buds

Ingredients 

8 russet potatoes

1/2 cup Colby cheese

1/2 cup of sharp cheddar cheese

1/2 cup  mozzarella cheese

1/2 cup gouda cheese

1 tsp of garlic powder

2 tsp of cajun seasoning

salt

black pepper

1 cup of cream

3 tbsp of butter

1/2 cup of grated parmesan

1/4 cup of bread crumbs

1 tbsp of powder

Preheat your oven to 350 degrees. Wash and cut your potatoes in half. Season with salt and black pepper. Place on oiled baking sheet. Bake/ roast for 45 minutes until done. (Remember to flip at the half way mark)

While your potatoes are baking, lets start making the cheese sauce.

In a pot on medium heat, melt 3 tbsp of butter in 1/2 a cup of cream. Add in flour and begin to whisk quickly.Add in all your cheese except for the parmesan. Continue to mix until smooth.

Next add in your roasted potatoes and mix for 2 minutes. Add in garlic and cajun spice.

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Take the potato mixture and place in a baking pan. Place in oven for 10 minutes at 350 degrees.

Top with parmesan, bread crumbs and parsley. Enjoy

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Baked Moi Moi Cups

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Moi Moi also known as bean cake, is a popular type of food in Nigeria, made out of beans, onions and peppers. Usually one can enjoy them in steamed form. But baking is so much easier. Also making them into cup form turns it into an easy on-the-go snack or meal. Not to mention this is #fitfam approved.  I hope you enjoy my recipe.

Ingredients

1 and 1/2 cups of black eye beans

1 chopped onion

1 large red bell pepper

1 tsp of nutmeg

1 tsp of ginger

2 large cooking spoons of palm oil or olive oil

salt

1 maggi cube

1/2 cup of ground crayfish

1 habanero

12 count muffin pan

Preheat your oven to 375 F. Preferably soak your beans over night to loosen the skin. remove skin from the beans.

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Combine the beans, habanero, onion,red bell pepper, and 1 cup of war water. Blend until smooth. Pour into a large bowl.

 

In a separate bowl warm your oil in the microwave for about 1 minute. Add in your maggi and mix .

Add in the oil mixture into the large bowl. Also add in the crayfish, nutmeg, ginger, and a little salt

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*Be sure to taste your batter, making sure there is enough salt.

With an electric mixer or spatula, mix the batter for a good 3-5 minutes, until smooth.

Oil cupcake pan with oil.

Pour in batter into each cup, making sure no to fill to the rim

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Pour water into a baking tray, place muffin tray into the baking tray (the steam from the water will help cook the moi moi)

  • optional: you can now add pieces of egg, corned beef, or fish into your muffin

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Cover muffin pan with foil. Place in the center of oven. Bake for 45 minutes. At the halfway mark, make sure there is still water in the baking pan, refill as needed. Check your moi moi with a toothpick by sticking it in the center, if it comes out dry it is done. If its wet, continue to bake for about 5-10 minutes.

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When done allow to cool for 30 minutes. Enjoy

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Strawberry Cream Cheese French Toast

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Need a new brunch idea? Try my recipe, you will never regret it! French toast stuffed with strawberry cream cheese is so yummy and delightful. I got inspired to make this after seeing a picture in Cosmopolitan magazine. Everything came out great and its easy to make. Enjoy

Ingredients

1 loaf of French bread

1/2 cup of chopped strawberries

1/2 of cream or milk

2 tsp of vanilla extract

1 tsp of cinnamon

4 eggs

2 tbsps of butter

6 0z of cream cheese

2 tbsp of brown sugar

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In a mixing bowl, combine cream cheese, strawberries, 1 tbsp of brown sugar,  and 1 tsp of vanilla extract. Mix together until smooth.

Using a sharp knife cute bread into 1 1/2 – 2 inch slices as show below .Using a knife make a pocket, making sure not to cut it all the way through.

Fill each pocket with the strawberry mixture and set aside.

In another bowl mix eggs, 1 tsp of vanilla extract, cinnamon, 1 tbsp of brown sugar, and milk.

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In a nonstick pan heat 1 tbsp of butter on medium heat. Take french toast one by one and dip it into the egg mixture, place onto pan. Fry the toast on medium heat until brown, then flip over to the other side .  ( about 3 -4 minutes each side)

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When done serve with fresh strawberries, powdered sugar, and syrup.

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I had one of my very good friends, Beverly,  stop by today and try my french toast. She said, “This is so good, I have never tasted any French toast as good as this, even in restaurants.” I was so elated, I hope you guys enjoy the recipe. Thanks Beverly for supporting Kego’s Kitchen .

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Beverly’s Plate

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Zucchini Crusted Skinny Pizza

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Aggh Pizza, the one food that makes me weak at my knees lol. Who doesn’t love pizza? If you dislike pizza, you don’t know what your missing. One of my followers asked me to come up with a Healthy Pizza recipe. I gladly accepted the challenge. I chose to go with a zucchini as the crust. Hope you enjoy my recipe. This recipe is gluten free and Fit fam approved. Quick 30 second video below .

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Ingredients

2 large zucchini

1 egg

1 cup of mozzarella cheese

2 TBSP of parmesan cheese

1 tsp of black pepper

1tsp of italian seasoning

1/2 cup marinara or pizza sauce

2 tsp of salt

Optional (my favorite topping)

Basil leaves

8 turkey pepperoni slices

Preheat oven to 450 degrees. Wash and begin to shred the zucchini. Add 1 tsp of salt and mix. In a sieve ( strainer ) press down zucchini with a spatula in a mashing maneuver for about 2 minutes to drain the liquid from the zucchini.

Place the zucchini aside for 15 minutes. Next obtain a cloth, handkerchief, or 3 layers of paper towel. Place your shredded zucchini inside and squeeze. Do this as much as you can. You want your zucchini as dry as possible.

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In a medium bowl combine the zucchini, egg, seasoning, parmesan, and 1/2 cup mozzarella. Mix well with a spatula. Place parchment paper upon a baking sheet. Pour the zucchini mix and spread evenly into a circle, as pictured below, unto the baking pan.

Bake in oven for 15 minutes or until edges are golden brown.

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When done remove from oven. Pour marinara in the center of crust, spread evenly, sparing the edges (crust). Sprinkle mozzarella and continue to add toppings to the pizza.

Return back to the oven for 5-7 minutes until the cheese is melted.

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Enjoy