Low Carb Scotch Egg 


So I’ve recently started the keto diet. The keto diet is a very low carb diet/high fat diet, that turns the body in a fat burning machine. This recipe is so yummy and only has zero grams of carbohydrates per Scotch egg.

Ingredients

5 boiled eggs

1 package of breakfast sausage

Thyme

Rosemary

Preheat your oven to 350 F

Season your sausage with above herbs.

Take a handful amount and flatten with a roller or hands .

Take the flattened sausage and cover 1 egg.


Continue to do this process.

Place on an oiled baking pan. Bake for 15- 20 until done.

Cauliflower Jollof Rice

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In honor of World Diabetes Day,  I present to you Cauliflower Jollof Rice. November 14, is when we celebrate World Diabetes day. Did you know that 40,815 people died in Nigeria due to diabetes, last year.  When I saw a fellow food blogger (Afrolems) and a couple of other Nigerian Food bloggers putting together healthy recipes, I knew I had to join. Diabetes touches home for me, because my Grandfather passed away from complications from Diabetes, and my Mother has Diabetes, which puts me at double risk. So when coming up with a recipe I thought about what majority of Nigerians love to eat, rice. We love rice to the moon and back. Unfortunately rice is very high in carbs and sugar. So a great substitute would be Cauliflower rice. Still made the authentic way, with so much flavor, it’s hard to tell the difference.Topped with baked sardines and asparagus . Try this healthy recipe today. This recipe is also in honor of my late Grandfather Richard Onyemulukwe.

Ingredients 

1 medium cauliflower

1/2 medium size red bell pepper

2 small tomatoes

thumb size piece of ginger

1/2 chopped medium yellow onion

1 -2 habanero

3 tbsp of coconut oil

1 tsp salt (adjust as needed)

1 maggi

2 tsp nutmeg

1 tsp white pepper

1 tsp of curry powder

1 tsp Cameroonian pepper

2 tbsp of tomato paste

2 bay leaf

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Directions:

First blend the cauliflower in a food processor or blender into a chunky rice like texture (seen below).

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Blend the tomatoes, red bell pepper, habaneros.

In a pan with coconut oil , begin to fry chopped onions and tomato paste until onions are translucent. (3-5 minutes medium- high heat)

Add in blended tomato/pepper mixture.

Add in all seasonings and bay leaf.

Continue to fry for the next 7- 12 minutes until thickened, stirring occasionally.

Add in cauliflower rice and stir. Lower heat to low continue to simmer for 4-7 minutes.

Enjoy.

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Designer Stew

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Designer stew also known as Ayamase or Ofada stew, is traditional Nigerian dish. Coming out of the yoruba tribe. Its different from the traditional red stew that is very common in Nigeria. I first tasted designer stew in my college days and fell in love. Im so thankful my roommate taught me how to make it . I hope you enjoy this recipe.

Ingredients

6 green bell peppers

2 medium yellow onions

1 medium chopped red onion

1  and 1/2 cup of palm oil

4 habanero (green if possible)

1/4 cup of iru (locust beans )

5 boiled eggs

1/4 cup cray fish

2 lbs of meat, shaki,ponmo

1/2 meat broth

dry fish

3 maggi cube

Prep

Season your meat of choice. Boil with onions and maggi.  Separate meat from broth, set aside when done.

Directions

Blend all green bell peppers and 3 habenero until smooth. place mixture in a strainer to drain the excess water. Set aside.

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In a separate pot pour in the oil and begin to heat it up on a medium-high setting. Make sure the pot is covered. Leave the pot covered for the next 10 minutes. Once it has reached 10 minutes turn off the heat . DO NOT OPEN THE POT. Leave the pot to cool off for the next 10 minutes. Your  palm oil is now bleached.

Once cooled off open pot and add in chopped red onion and the iru. Put back on medium high heat and begin to fry for the next 3-5 minutes.

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Next add in the green pepper mix and continue to fry for 3- 5 mins.

Next add in your meat, dry fish,cray fish,1/2 cup of broth, eggs, and 2 maggi cubes.

Continue to cook for the next 20 to 30 minutes on low medium heat. You will notice oil rising to the top. Remove excess oil by spooning it out.

Enjoy

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Egusi Soup

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So I’m finally putting up my egusi soup recipe. Egusi soup is one of my favorite type of Nigerian foods. So rich and yummy. Its easy to make. I hope you enjoy this recipe.

Ingredients

1/4 cup of palm oil

3 habanero

1 cup of ground egusi

2 tbsp of iru (locust bean)

2 maggi cubes

2 lbs of meat of choice ( goat, chicken, hen)

1 lb of shaki (cow stomach)

1 cup of stock fish or 2 big pieces

1 large piece of dried fish

Dried  red pepper

1 cup of chopped spinach

1/2 cup of bitter leaf

2 small tomatoes

1/2 red bell pepper

2 yellow onion

1/4 cup of ground crayfish

1 tbsp of ground uziza

Preparation

Chop up one onion and one habanero. Season meat with salt, pepper,curry, onion powder, garlic powder, red pepper, and paprika. Place the meat in a pot or in a pressure cooker. Add in chopped onion, 1 chopped habanero, and 1 maggi cube. Fill pot with water, covering the meat. Begin to boil. If your cooking goat meat, always check to make sure there is enough water, refill as need. If your cooking hen or chicken it should be done in 30 minutes. If your cooking goat meat expect a longer wait time. Once meat is done, remove meat from your stock, and place aside.

In a separate pot, boil your shaki and stock fish. It should take about 30-45 minutes to be tender. drain and place aside.

Blend, 2 tomatoes, half red bell pepper, 2 habanero, and iru. Place aside.

Soak your dried fish in luke warm water.

Method

Add 1/2 chopped onion to a pot. Pour in your palm oil. Heat up until you notice smoke arising from the oil. Next add in your egusi and stir. Continue to fry for 2-3 minutes while mixing. Next add in your pepper mixture, continue to stir and cook for the next 5 minutes on med-hi temperature. Next add in you meat stock that should add up to 2 cups. ( if your meat stock is not enough, just replace with water). Add in your crayfish, uziza, 1 tbsp of red pepper and 1 maggi cube, and continue to stir. Next add in all your meat, shaki and stock fish. Continue to now add in your spinach and bitter leaf.

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Last but not least add in your dried fish. Mix everything together and let simmer on medium heat for 5-10 minutes. Enjoy with a side of swallow!

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Healthy Stuffed Chicken Breast

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Are you tired of eating the same ol’ dry chicken breast from your meal preps? Try my Healthy Stuffed Chicken Breast recipe. Stuffed with sun dried tomatoes, low fat cheese, and spinach. Low fat, low carbs, and high in protein, this recipe is definitely #fitfam approved.

Ingredients

2 large Chicken breast

1/2 red bell pepper

1 cup of fresh spinach

1/2 yellow onion

2 tbsp of minced garlic

1/2 cup of low fat mozzarella cheese

1/2 cup feta cheese

1/2- 3/4 sun dried tomatoes (in a jar)

1 lemon zest

1 cup of Sun dried Tomato Vinaigrette Dressing/Marinade ( or any marinade )

garlic powder

onion power

black pepper

light salt

cayenne pepper

Parmesan cheese

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Preheat your oven to 375. Season you chicken with above seasoning. Pour marinade over chicken and mix. Also add in garlic and lemon zest. Marinate the chicken for 30 minutes to an hour.

With a knife cut the chicken along the Vertical aspect (as seen below). making sure not to cut completely through, making a pocket.

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Cut up your onion, peppers, spinach and sun dried tomatoes. Begin to stuff the pocket with the onions, pepper, mozzarella, feta cheese, and spinach until full. Using a toothpick, close the opening of the chicken.

 

(optional ) Sprinkle Parmesan cheese on top of the chicken.

Now there are 2 ways to cook the chicken. The first way is searing the chicken in a pan. Heat up some olive oil in a pan place chicken in, Sear for 1-2 minutes each side. When done place into the oven. Continue to bake for 20-25 minutes until chicken is done.

Another way is to just bake the chicken for 25 minutes.

 

 

 

 

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