Shrimp Stuffed Salmon

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Don’t we all love salmon? Stuffing it with your favorite cheese and shrimp, will take it to another level. No need to go to your favorite restaurant to order Stuffed Salmon, try my recipe at home and be done in 30 minutes. This recipe is healthy and Fit-Fam approved, Enjoy.

Ingredients

4-6 (6 oz. ) fillets of salmon

½ cup of shrimp

3 oz. of lite cream cheese

¼ cup of feta cheese

¼ of red bell pepper chopped

¼ of green bell pepper chopped

½ cup of Panko Bread crumbs

¼ cup of shredded Parmesan cheese

Cayenne pepper

salt

Black pepper

Garlic powder

Thyme

1 and ½ cup of spinach

 

Preheat oven to 350, spray baking sheet with cooking spray

Season shrimp with above seasoning and pan sear for 2 minutes in olive oil. Set Aside

Season Salmon with above seasonings sparingly.

Place spinach in a bowl and microwave for 45 seconds. (Wilted spinach)

In a medium mixing bowl combine cream cheese, feta cheese, shrimp, bell peppers, and spinach. Mix well together.

Cut a slit lengthwise 3/4 of way through each salmon fillet. Evenly divide stuffing into each slit and place on prepared baking sheet.

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Sprinkle Breadcrumbs and Parmesan cheese on top of fillets.

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Bake for 17 minutes at 350 degrees and for 3 minutes at 500 degrees.

Serve over your choice of vegetables. Enjoy

This meal is 340 calories, 40 grams of carbohydrates, and 8 grams of Carbohydrates.

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Coconut Curry Catfish

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This healthy dish is to die for. So many different flavors exploding in your mouth. I hope you like this dish as much I do .

Ingredients

1 and ½ cup of coconut milk

1-2 lbs of Catfish cut into 1 inch slices

2 cloves of garlic crushed

1 and ½ tsp of curry

1 tsp of cumin

3 Tbsp of fresh minced ginger

4 fresh basil leaves

1 tsp of cayenne pepper

3 tbsp of coconut oil

¼ cup of fresh chopped cilantro

1 yellow onion

½ cup of low sodium chicken broth

1 chopped habanero pepper

In a medium pot place fish with water to boil. Parboil for only 2-3 minutes. You to half way cook it . Season at your discretion. Set aside

In a pan heat up the coconut oil on medium heat. Add in chopped ½ onions, ginger, and habenero ; begin to fry for 2-3 minutes. Add the curry in at this time and continue to stir for 1 minute. Add in the cumin, cayenne pepper, and, garlic at this time. Pour in coconut milk and chicken broth and stir.

Add in Parboiled fish.

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Cover and cook on low –medium heat for 10 minutes.

Add in chopped basil and cilantro and cook for an additional 3 minutes.

Enjoy on a top of white or brown rice.

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Jollof Stuffed Peppers

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Who doesn’t love stuffing a bell pepper ? Layered with Plaintain and Spicy goat meat, so yummy. Try this recipe out today and let me know what you think!

Ingredients

1 medium size green bell pepper

½ – 1 cup of Jollof Rice

(Recipe on my blog)

salt and pepper

Preheat oven to 350

Cut ½ of inch off the top of a bell pepper

Coat skin of bell pepper with oil and season with salt and black pepper

Fill the bell pepper with Jollof rice

Place in baking pan

Bake for 20 to 25 minutes

Top with plantain and Goat meat

Enjoy

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Healthy Oatmeal Raisin Cookies

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IMG_5924Don’t we all love cookies? But cookies can hinder your healthy lifestyle. One of my friends, Chidinma, asked me to make Healthy cookies. I immediately knew this would be the perfect recipe. Healthy oatmeal Raisin cookies can help satisfy that sweet tooth. Packed with plenty nutritious ingredients, this gluten free snack will fill you up. Great for on the go snacking, try this recipe today .

Ingredients

2 ripe bananas

¾ cup of quick oats

3 TBSP of raisins

½ tsp of cinnamon

½ tsp of nutmeg

Parchment paper

Baking pan

Preheat Oven to 350 degrees.

Unpeel bananas and place into a bowl. Begin to mash bananas. Add in the oats, raisins and spices. Begin to Mix.

Line Baking pan with parchment paper

Use a Tablespoon to scoop mixture unto baking pan 2 inches apart

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Bake at 350 for 10 – 15 minutes.

When done allow to cool for 3 minutes and Enjoy !

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Each cookie is 35 calories and 6.5 gms of carbohydrates!

Enjoy this healthy snack, remember portion control is the key.

 

 

Sweet Potato Hash with Sausage and Eggs

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If you’re making a potato or sweet potato hash, you can never go wrong with it. As we all know Brunch is my favorite meal of the day. While being on this fitfam journey, one has to come up with a healthier way of eating your favorite foods. Sweet potato hash with eggs and Italian sausage is so yummy. Try my healthy recipe today and you will never regret it. Enjoy

Ingredients

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2 large Sweet potatoes

1 large onion

2 rosemary stems or rosemary spice

2 tbsp of minced garlic

1 lb of Italian sausage

3 tbsp of coconut oil

2 Serrano peppers

1 Red bell pepper

1 and ½ cups of kale

4 eggs

1 tsp of cumin powder

½ tsp of chili powder

½ tsp of nutmeg

Salt

Black pepper

Cast iron skillet or Oven safe pan

Cilantro leaves

 

Directions

 

Preheat oven to 410

Cut sweet potato into 1-2 inches cubes and ½ of red bell pepper. Place into a oven pan and sprinkle lightly with oil.

Season the potatoes with salt, black peppers, cumin, nutmeg, and chili powder. Also sprinkle some Rosemary flakes on top.

Roast for 40 minutes. (First 20 minutes flip side and roast for another 20 more minutes)

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In another pan, melt 2 Tbsp. of coconut oil. Add in 1 chopped onion and Serrano pepper, allow to sauté on medium heat for 10 minutes. Add in Italian sausage, chopping it into crumbles while using a spatula. Continue to cook until done for 10 minutes.

Add in Kale and the other half of the red bell pepper into the pan, season with salt and black pepper. Continue to cook for 5 minutes more. Once done remove from heat

Place the roasted sweet potatoes in the oven ready skillet( cast iron) followed by the Sautéed onions and sausage mixture. Mix together, check for taste.

Make 4 small holes in the Hash and crack an egg into each hole.

Place Hash in Oven to back for 7 minutes or until eggs is done.

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Top the hash with salt, black pepper, and chopped cilantro. Enjoy.

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Mozzarella Stuffed Chicken Meatballs and Zucchini Oodles

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Do you sometimes crave spaghetti and meatballs, but you’re trying to be healthy? Healthy Chicken Meatballs stuffed with mozzarella cheese and zucchini noodles are your best healthy alternative. This is a quick and easy recipe. Eating healthy can sometimes be discouraging because of the time required to prepare the meal. Well, here is another ace, this meal takes about 30 minutes to make! Try this on your next meal prep adventure, and thank Kego’s Kitchen Later 🙂

Ingredients

1 – 1 ½ lbs of ground chicken

½ cup Panko breadcrumbs

½ grated Parmesan

4 mozzarella cheese sticks

3 bell peppers ( red, green, yellow) chopped

1 tbsp of chopped parsley

1 egg

2 tbsp of lemon Zest

1 tbsp of minced garlic

salt , peppers, salt free seasoning to taste

3 TBSP of olive oil

Healthy Marinara sauce

2 zucchini

Directions

Put all ingredients except marinara, into a bowl and mix .

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  1. Shape into balls that can fit into a muffin pan
  2. Spray a muffin pan with Pam ( nonstick oil)
  3. Place the meatballs in each space and dig a hole in the center and stuff a 1 inch piece of mozzarella in the middle, cover with surrounding meat

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Preheat oven to 400 F and bake for 20 minutes

 

Zoodle time

  1. Make your zoodles from zucchini using your favorite device, I used a veghetti

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Season with salt, black pepper, garlic powder , and red pepper .

In a pan add 1 tbsp of olive oil, throw in zoodles, sauté for 2 minutes only.

Serve with meatballs and zoodles with marinara, Enjoy

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Plantain Pancakes

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IMG_5097 (1)Since it’s national pancake day, I decided to make a fitfam and paleo approved dish. Plantain pancakes are made out of ripe plantains and eggs. No syrup needed, made a natural strawberry purée from scratch. The combination was so yummy. The pancakes tasted like angel cake ha ha. Try this recipe out and let me know what you think.

Tip- the key to a smooth batter is to use very Ripe plantains

Ingredients

Pancakes

2 ripe Plantain

4 eggs

¼ tsp of cinnamon

¼ tsp of nutmeg

1/4 tsp of salt

1 tsp of vanilla

1 tbsp of coconut oil

¼ cup of coconut flakes

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Strawberry Glaze

½ cup of strawberries

1 packet of splenda

¼ cup of water

 

Combine all ingredients for pancakes except the coconut flakes, and blend until smooth.

Heat up frying pan and put in the coconut oil.

Once heated pour out desired amount of pancake mix into he pan

Lower the heat to medium- high

After 1 minute check the bottom of the pancake, if brown flip over and cook the other side.

 

 

Syrup

Blend strawberries and water

Blend until smooth

Pour into a small pot and begin to simmer on medium heat ]

Add a dash of cinnamon and nutmeg

Add in splenda

Top you pancakes with the syrup and enjoy

Sprinkle coconut flakes, cinnamon, and whipped cream for an added touch

 

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Blueberry Banana Protein Pancakes

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Do you love pancakes, but feel guilty for eating them ? Then these protein packed, low calorie pancakes, are perfect for you. Not only are they scrumptious, they have added health benefits. The blueberries are packed with antioxidants that can help prevent cancer and other health problems. These can be eaten for breakfast or for snacks on the go. The oatmeal inside of the pancakes will definitely keep you full and satisfied. No need for low calories syrup, top it off with some blueberry banana puree syrup. I hope you enjoy this recipe! This recipe was inspired by Fit Men Cook.

And yes, this is Fit Fam approved !!

Ingredients

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½ cup of quick oats

1/3 cup of egg whites or 3 egg whites

½ cup of blueberries

½ of a banana

1 scoop of your favorite vanilla Protein

(I use cellucor)

1 tsp of vanilla extract

1/2 tsp of baking powder

Pam non-stick spray

Cinnamon

Nutmeg

1 splenda or sweetener

Pancakes

Blend the oats, protein, egg whites, banana, vanilla extract, and baking powder. Blend until smooth.

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  1. Throw in your blueberries and a dash of cinnamon and nutmeg into the mixture. Mix with a spatula
  2. Heat up a frying pan and spray with Pam
  3. Once heated pour out the mixture into the pan. Depending on the size of pancakes you want.

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  1. Lower the heat to medium- high
  2. After 1 minute check the bottom of the pancake, if brown flip over and cook the other side.

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Syrup

  1. Blend ¼ cup of berries, the other half of the banana , and ¼ cup of water
  2. Blend until smooth
  3. Pour into a small pot and begin to simmer on medium heat
  4. Add a dash of cinnamon and nutmeg
  5. Add in splenda
  6. Top you pancakes with the syrup and and enjoy!

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Ginger Garlic Crispy Salmon

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On my journey of loosing weight, eating healthy was essential. Eating bland chicken breast and vegetables became so boring. Salmon was one of my saviors. Try out this savory low carb recipe; it will surely make you appreciate the pescatarian world. This recipe is Fit-Fam approved .

Ingredients:

1 tbsp of coconut oil

1 tbsp of minced garlic

2 salmon filets ( 5-6 oz each) or any fish of choice

2 tbsp of minced ginger

2 tbsp of I cant believe its not butter

¼ tsp of light salt

¼ tsp of black pepper

¼ Italian seasoning

3 carrot stalk

1 tsp of brown sugar

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  1. Season the salmon with herbs, salt, and pepper .
  2. Heat the coconut oil in a non stick frying pan over medium heat. Thrown in the minced ginger and allow to fry for 1 minute . Place the salmon in the pan frying on medium heat 2-4 minutes on each side, depending on thickness. Once you flip it to one side throw in a tbsp. of butter.
  3. Add the minced garlic to pan ( Always add garlic last ) . Lower the heat to low and continue to pan sear salmon for 1 more minute, Remove from the pan.
  4. Cut your carrot into vertical pieces. Season with black pepper and salt
  5. Add ½ tsp of coconut oil to the frying pan.
  6. Add in carrots. Begin to sauté.
  7. Add in 1 tbsp of butter and sprinkle the brown sugar on the carrots
  8. Continue to sauté until carrots turn golden brown, flipping side to side.

 

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Enjoy! Please leave a comment !

 

 

 

Kego’s Benedict

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When I go out to brunch with friends, it’s no mystery what I’m going to order. Ask any of my friends and they will tell you I am going order the Eggs Benedict, my favorite thing to eat on a Sunday.  From the oozing Hollandase sauce to the popping of the egg yolk, I can easily say this is one of my favorite recipes. May I introduce you to Kego’s Benedict, my  take on the Eggs Benedict.  I hope you enjoy it as much as I do.

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Kego’s Benedict
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Kego’s Benedict without spinach and tomatoes

Ingredients:

8 eggs

2 Tbsp of lemon juice

4 english muffins

1/2 stick of butter melted

1/4 tsp of salt

1/4 tsp of black pepper

8 strips of canadian bacon

1 cup of spinach

1/2 of a large round tomato

4 Tbsp of white vinegar

dash of chives for garnishing

1/4 cup of grated parmesan

  1. Making of the hollandaise sauce: You will need a glass bowl, a pot, and a whisk.(make sure your glass bowl can fit comfortably on the pot ) Fill a regular large pot with water, making sure that your glass bowl does not touch the water. In a large glass bowl, whisk 4 egg yolks, 1 tbsp of Vinegar, and 2 tbsp of lemon juice. Bring the water to a gentle simmer. Place the glass bowl over the pot and begin to whisk gently.
  2. Begin to add your melted butter slowly in a dashing movement. Continue to whisk slowly until you have a thick consistency. If it gets to thick add 2 tbsp of water into the egg mixture. Whisk in a dash of salt, and then remove from heat. Place a lid on pan to maintain the warmth.
  3. In a separate pot, boil some water, add 1 tbsp of vinegar. To poach your eggs, once the water in boiling crack your egg into the pot. let boil for 1-3 minutes depending on your preference. Remove from water and set aside
  4. Sauté spinach in a pan with ½ a teaspoon of oil or 2 minutes , also start browning your Canadian bacon for 2 minutes.
  5. Slice tomato in ½ inch length and fry in a pan, for 2 minutes, Sprinkle parmesan
  6. Toast your English muffins, on the muffin place 2 strips of Canadian bacon, followed by the sautéed spinach, tomato , then the poached egg. Drizzle the hollandaise and add chopped chives on top. (tip : if your hollandaise is still thick add tbsp of water and whisk quickly)
  7. Enjoy