Tag: healthy

Keto Shrimp and Cauliflower Grits

2 Comments

 

Shrimp And cauliflower grits đŸ”„đŸ”„ In honor of black history month @keto4thekulture is profiling different meals that reflect our culture, in the keto way. My contribution was making and old time classic shrimp and grits, but with Nigerian fusion, using Suya shrimp. And of course cauliflower as the grits base!

Ingredients

1 package of Birds eye view frozen Mashed Cauliflower (12 oz) (sour cream and chives)

1 lb of large raw shrimp

3-4 pieces of bacon

1/2 c heavy whipping cream

1/4 c chicken stock

3 springs of green onions (chopped)

1 tbsp of Worcestershire sauce

2 tbsp of lemon juice

1/2 yellow onion chopped

1 tbs of mince garlic

1 tbs of butter

1/2 cup of Parmesan shredded cheese

1/3 c sharp cheddar cheese

Cajun seasoning

Prep

Begin by seasoning the shrimp with Tony’s ( or an Cajun seasoning), black pepper, and salt. Set aside to marinate while you prepare the onions.

Follow the instructions on the package of the frozen cauliflower, and set aside.

Lets start Cooking !

Start frying bacon in pan until done, remove the bacon and set aside.

Leave the oil in the pan, maintain the heat level on med-low, add in the butter.

Next add in the shrimp and the yellow onions, half of the green onion

Cook for 3-5 minutes while flipping sides, remove from the pan.

Next, de-glaze your pan by adding in the chicken stock and lemon juice. (Stir)

Add in the Worcester sauce and the heavy whipping cream

And lastly add in the Parmesan cheese.

Stir slowly while allowing the sauce to simmer on low for 3 minutes, set aside.

Combine in a separate bowl your cauliflower, cheddar cheese, 1/2 tbsp of butter.

Mix well

Plate your food, cauliflower grits first, then shrimp and the sauce. Lastly top with chopped bacon and green onions

Enjoy

 

 

 

 

 

Advertisement

Peri Peri Chicken 

Leave a comment

I finally got to visit the world famous Nando’s in Chicago. I had heard so much about this South African restaurant. I quickly ordered the chicken and it was amazing, I knew that I had to recreate it !! My recreation turned out so good, enjoy my recipe .

Ingredients:

1-2 lbs of chicken

1 red bell pepper

1/2 cup of fresh oregano leaves

5 pierces of garlic cloves

1 lemon

Red Serrano peppers 3-5 (depending on your spice preference )

1 purple onion

Thumb size of ginger

1/2 cup of olive oil

5 pieces of green onion

Hand ful of parsley (garnishing )

2 Maggie cubes

3 bay leafs

Preheat oven to 500

Cut up red bell pepper and purple onion and begin to roast in oven for 10-15 minutes

Lower oven to 375

img_4818

Begin to blend green onion, red bell pepper, oregano, ginger,garlic, red Serrano pepper,2 tbsps of paprika, bay leaf, and oil. Squeeze in the juice of 1 lemon.  Set aside, make sure to leave out 1/2 cup of this sauce on the side * ( tip- you can add a dash of water to help blend)

img_4819

Season chicken with Maggi, salt, garlic/ onion powder, and curry powder.

Dash some oil upon chicken.

Next begin to pour the peppered mixture upon chicken, mix well .

Depending on the type of bake ware you are using, I would recommend using a baking sheet with a cooking rack ( so the juices from the chicken will drop into the pan.)  If you don’t have one it’s fine.

Place chicken in baking pan.

Begin to bake at 375 for 20 minutes. If there is a lot of water coming front the chicken at this point drain it into a bowl. Turn your chicken and continue to bake for another 20 minutes. Re-baste the chicken with the juices.

Next place oven on broiler mode, broil for 3 minutes for that crisp effect. (Make sure not to burn it )

Remove chicken from oven. Using the sauce that was put aside earlier from blending, rebaste chicken using a brush.  Garnish with chopped parsley

Enjoy

img_4863

Healthy Stuffed Chicken Breast

Leave a comment

img_1390

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

img_1330

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.

img_1336

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.

 

 

 

 

Healthy Salmon Pasta

2 Comments

IMG_2571

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

image

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.

IMG_2572.JPG

Enjoy, cold or hot .

Very Berry smoothie

1 Comment

image.jpeg

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.

 

Baked Moi Moi Cups

Leave a comment

IMG_1427.jpg

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.

IMG_1343

 

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

IMG_1347

*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

IMG_1350

 

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

IMG_1351

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.

IMG_1362

When done allow to cool for 30 minutes. Enjoy

IMG_1427

 

 

Firecracker Shrimp

Leave a comment

 

imageWe all have busy lifestyles. Sometimes we don’t have enough time to prepare meals. That’s why its important to always quick recipes on hand . This meal took me nothing less than 10 minutes to make! Adding crushed red pepper to your shrimp will surely add an extra kick to your taste buds.  I hope you enjoy this spicy, quick, and easy recipe.

Ingredients

1 lb of shell free shrimp

2 pinches of red pepper flakes

2 tbsp of extra virgin olive oil

2 tbsp of minced garlic

salt

black pepper

3 tbsp of chopped fresh parsley

1/2 tsp of cayenne pepper

2 tbsp cup white whine vinegar

1 tbsp of light butter

1/4 lemon

Season shrimp with salt, black pepper, cayenne pepper, and garlic powder.

In a skillet heat up oil, add in minced garlic and begin to cook for 1 minute. Next add in shrimp, red pepper flakes, and parsley . Squeeze in the lemon also. Continue to cook on medium heat for 1 -2 minutes. Next add in white vinegar and butter. Continue to stir fr 1 minute. Remove from heat and serve with steam veggies.

 

 

 

 

 

 

Plantain Egg Stew Muffins

Leave a comment

IMG_9473

Being from Nigeria, plantains made with eggs and tomatoes is a standard meal for breakfast. I was thinking how can I have the same meal but on the go and more healthy. Thats when plantain muffins came to mind. To my fellow Nigerians its like have plantain and egg stew in one bite. So if your looking for some more meal prep ideas this will be perfect for you. I hope you enjoy my creation as much as I do. Lets go on a tasteful ride.

IMG_9461

Ingredients

1 ripe plantain

4 eggs

1 tomato (chopped)

1/2 of a small onion (chopped)

Pan non stick spray

cupcake pan

1/ tsp of salt

1/2 tsp of black pepper

1/2 garlic powder

1/2 cayenne pepper

1tbsp of coconut oil

1 Habanero (minced)

Preheat oven to 350 degrees

Cut plantain into 1/2 inch pieces. Season with a little salt. Heat up a coconut oil in a frying pan. Sear on one side for 3 minutes each and remove from heat.

IMG_9477

Spray cupcake pan with PAM. Take 2 pieces of plantains and mash  (using fingers) into bottom of an individual cupcake space. Making sure to cover the bottom.( See picture below) You should have about 5-6 cups.

Mix eggs, tomatoes, onions, habanero and above spices.

IMG_9462

Using a measuring cup pour in egg mixture into each cup, filling it about 3/4 full *

IMG_9465

Place in oven and bake for 16- 20 mins. Checking periodically, by poking the middle with a toothpick to see if its fully done.

When done allow to cool and Enjoy

IMG_9471

IMG_9469

Spicy Coconut Shrimp and Lobster

3 Comments

IMG_9340

Have you ever wondered what to do with left over coconut milk? Make coconut shrimp and lobster. I love seafood and anything that has to do with coconut. So i knew that this meal would be so yummy. Hope you enjoy this recipe. #Fitfamapproved

Ingredients

1 lb of shrimp

1-2 lobster tails

1/2 cup of light coconut milk

fresh cilantro

1/4 cup of coconut oil

1 onion chopped

3 tbsp of minced garlic

1/4 tsp of cumin

1 tbsp of cayenne pepper

2 tomatoes chopped

1 tsp of black pepper

1 tsp of garlic powder

1tsp ginger

1/4 cup chopped fresh parsley

1 harbanero

Preseason your shrimp and lobster with salt,pepper, garlic powder, cajun seasoning, and ginger powder. Place aside

In a large frying pan, heat up the oil. Add in the onions, habanero, and tomatoes to cook for about 3-5 minutes. Add the minced garlic and stir, continue to cook for additional 2 minutes. Add in above measured seasonings .

Add in Shrimp and Lobster (shell up). Also add in chopped in parsley. Continue to cook for 3 minutes.

IMG_9328

Next add in coconut milk. Mix and continue to cook for an additional 3 minuets while turning the shells.

Remove from heat, stir in chopped cilantro and serve with brown rice. Enjoy!

 

IMG_9340

 

Curry Crab (Indian Style )

3 Comments

IMG_9299

After spending 2 years living in the Caribbean , I was exposed to an eclectic array of food and culture. One type of food that I fell in love with was Indian food. I would always ask tips from my Indian friends in Medical school. From the curry goat to the butter chicken, everything was great. I was inspired to make this meal after watching one of my friends snaps, Manuj. Made it #fitfamapproved.

I used fennel seed, cumin seeds, cilantro, curry turmeric, and lite coconut milk.

IMG_9300IMG_9298