Tag Archives: Nigerian meals

Cassava flakes

Cassava Flakes

Cassava flake which is popularly eaten in Nigerian is a major staple food in the developing world. When dried, it comes in various flaky version in form of Garri, fufu, puree or laafun.

But whoever thought of going out of the box to slice it in chips form and eaten with coconut is a genius.

So after a long day shopping and on my way back home, I was really starving. While thinking aloud what and where I could buy something to eat, just then on the traffic, a seller of cassava flakes passed.  Well, at that point I never bothered whether anyone might see me, so I called out to the young lady selling it.

I remember,  whenever I travelled to my mom’s states the eastern part of Nigerian, I enjoyed eating this flakes

Although, I call this version of flakes a light snack. Surprisingly, most families have this as a full meal.

If you enjoy drinking Garri with ice water and coconut, you wouldn’t want to miss this.

jamaican chicken sandwich

Chicken Sandwich

Chicken sandwich is one filling meal you can always have any time any day.  Whether you make them as quick lunch or for picnic,  they always come in style.

So tired of the regular food you have as lunch? Try this healthy meal.

Photo credit: the-sweet-life-ja


Are Shrimps Good For You?

Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for anyone determined to shed off pounds.  Shrimp are relatively low in calories, although they are also high in cholesterol, scientists found that they spike the good cholesterol.

Some of it health promoting goodness are:

  • Anemia prevention
  • Fights cancer
  • Keep skin, hair and nails healthy
  • Boosts energy
  • Helps process fats
  • Fights depression
  • Stabilizes blood sugar levels
  •  Lower in mercury as compared with other fish


Is couscous rice? Couscous is a staple food in the northern Nigeria. It’s a very healthy meal especially for those working hard to lose weight.

Although not a very popular meal in Nigeria, couscous can be found in the rice or pasta section in the grocery stores. It has a rice-like appearance, but is actually made of semolina and wheat flour that is steamed.  So thinking of eating something different?

Try couscous with chicken sauce, I bet you’ll love it.


jamaican callaloo

Callaloo (Jamaican Cuisine)

This is callaloo with saltfish, boiled bananas and dumpling

Callaloo is a traditional Jamaican recipe usually served for breakfast or lunch along with boiled green bananas and fried plantains. Callaloo is from the spinach family. In Jamaica this dish is usually prepared with fresh callaloo or water spinach which is easier to find where you live.

Photo credit: the-sweet-life-ja


Irish Potatoes with Catfish

Irish Potatoes with Catfish(Restaurant Review)

So I attended a Mobile Web Conference meet-up, 2013 at Four Point Hotel Victoria Island.  And during the hiatus, I decided to order for lunch. Was wondering what I would like to eat, as I wanted to try something different.  So I ordered for Irish potatoes and fish.

This Irish potatoes with catfish, chicken and chopped lettuce garnished with olive oil, taste so amazing.  It is also easy to replicate at home.

Four point hotel is known for it continental, French and African cuisine.  Check out the white soup locally called ‘Ofe Nsala’ I also tasted, bet you will love it!

The atmosphere is clean and conducive. The staff, courteous and friendly,

Feel free to share your restaurant experience on foodiciary.com




5 Foods That Would Bring Your Blood Pressure Down

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia

When diagnosed with high blood pressure, most individuals are given strict orders to improve their diet and start exercising. While eating healthy can help lower blood pressure over time, there are specific foods you can eat that will target high blood pressure and may quickly reverse the condition. Eating these foods will have the added benefit of aiding in weight loss, which in turn, will help lower blood pressure as well.


Doctors often encourage patients with high blood pressure to add more bananas to their diet. Why? Because the high potassium levels and low sodium levels in bananas are a great combination for preventing high blood pressure.  Add sliced bananas to whole grain cereal or oatmeal for a heart healthy breakfast. For a healthy mid-day snack, add top whole grain bread with some peanut butter and banana slices or add frozen bananas to a fresh fruit and fat-free yoghurt smoothie.

Oatmeal Cereal

Eating a diet high in fibre and whole grains helps your body maintain a healthy blood pressure. Oatmeal satisfies both of those dietary requirements. A fibre-rich, wholegrain , oat-base cereals can reduces hypertension and improve high blood pressure.

Dark Chocolate

Dark chocolate is gaining recognition in the world of health food. Unlike milk chocolate, dark chocolate is very high in antioxidants and vital nutrients.  Polyphenols, a major class of bioactive phytochemicals proven to protect against heart and vascular disease, gives dark chocolate its blood-vessel benefits  Just one ½ ounce serving of dark chocolate a day may help to bring blood pressure levels back down to the normal range.


Although avocados are high in mono-unsaturated fat, which is the healthy fat that we all should be consuming in moderation. Heart healthy mono-unsaturated fats are high in antioxidants and nutrients such as vitamin B6, magnesium and folic acid. Another surprising fact most people don’t know is that avocados contain more potassium than bananas. This combination of nutrients is what makes avocados a healthy blood pressure lowering food.

So add fresh avocado slices to salads, sandwiches and wraps. Mash up some avocados and add some fresh diced tomatoes, fresh chopped garlic and a splash of fresh lime juice to make a healthy meal, or you can try this avocado with smoked fish, yummy!

Red wine

Too much alcohol increases your risk of high blood pressure and a host of other health concerns. But in moderation, red wine soothes the arteries, reduces blood sugar and lessens your diabetes risk. The Department of Agriculture defines moderate consumption of wine as one five-ounce glass per day for women and up to two per day for men. This small amount of red wine daily, with food, is part of an evolving lifestyle prescription for preventing the onset of high blood pressure and even addressing existing hypertension.

Many doctors agree that something in red wine appears to help your heart. It’s possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits that may help prevent heart disease by increasing levels of “good” cholesterol and protecting against artery damage.

One additional advantage of enjoying a glass of wine with dinner: It encourages you to slow down, relax and truly savor your meal.

5 foods to lower blood pressureafrican dietbanana avocado chocolate oatmeal redwine lowers blood pressureblood pressurehealthy foods for blood pressureHow to lower blood pressure naturally

How To Make Ekpang Nkukwo (Cocoyam Porridge)

 Cococyam porridge popular known as Ekpang nkukwo, is a native Efik meal and apparently is also native to Cameroonians.


Made from grated cocoyam and water yam (optional), the dish is spiced up with so many other ingredients and the nutritional contents cannot be rivalled. The meal, however, is not an everyday meal. It is so special and it is reserved for majorly special occasions.

Usually wrapped in vegetables which are so rich in vitamins, there certainly cannot be Ekpang without periwinkles. Of course, periwinkles are low in fat and calories but contain protein, omega-3 fatty acid and water.


Water Yam or cocoyam

Vegetable (cocoyam leaves optional or Ugwu preferable)

11/2 cups of periwinkles with their shell

Dry fish

1 cup of crayfish

1 cup of tiger shrimps

4 cubes of maggi

1.5 tablespoons of dry pepper

½ teaspoon Crushed dry bitter leaves

1 tablespoon blended crayfish

4 cups of water

3 cooking spoons of palm oil.

Pre- preparation

Wash and cook the beef and dry fish with the seasoning till done.

Peel, wash and grate the cocoyam and water yam  and mix them together.

Rub a generous amount of red palm oil on the insides of the pot you will use to cook the Ekpang.

Wash thoroughly, the ugwu or cocoyam leaves

Blend the pepper and crayfish

Wash the shelled periwinkles with warm water and salt


Line your pot with periwinkles and season with a teaspoon of salt, pepper and 2 cubes of Maggi cube.

Boil 1.5 cups of water

Scoop some cocoyam onto your leaves and wrap them till the edges of the cocoyam are sticking out on both ends of the leaves.


Once this is done, put the pot of the cocoyam on low heat and let it heat up for about 10 minutes.

Season with 1 table spoon of salt, 1 table spoon of dry red chilli peppers, 2 cubes of maggi, a pinch of crushed dry bitter leaves and a tablespoon of blended crayfish.

 Add dry fish, shrimp, and dry crayfish but don’t stir in.

Pour in the hot water slowly around the edges and still leave on low heat for 5 more minutes.

Increase the temperature to medium heat and pour in 2 cups of water as your pottage cooks. Cook for 20 minutes on medium heat with a covered pot.

Add more water as need be until the cocoyam at the ends of the leaves start to harden.

Stir your pottage gently at this point and reduce to low heat for cook for 5 more minutes.

Pour in 2 cooking spoons of palm oil, stir in and leave to simmer on low heat for 5 minutes and food is served.

Serve with chilled water or fresh juice

Weight Loss Tips

There are certain foods you should avoid when trying to get healthy and lose weight. Most of these food are obvious because they contain ingredients known to cause weight gain. There are some foods not as obvious and can be just as bad for you. These foods are a problem because most people do not know how to avoid them and therefore consume them more often than they should. Here are five such foods you should never eat again.

White breadimage

White bread is a local staple but the truth is, it doesn’t have any nutritional value. It contains a lot of sugar and isn’t as filling as desired. Substitute your white bread for whole grain or whole wheat bread when possible. Also substitute bread on your sandwiches with lettuce leaves, fresh tomato or cucumber.

Fried Foodsimage

Many people only associate fried food with fast food restaurants and do not realize they also consume them at home. Especially in this part of Africa, it’s hard to avoid frying most meal. But if you must, use olive oil instead as it more healthier and has lower fat content

Cream-based salad dressingsimage

Salads can be very nutritious but can become unhealthy when covered in cream-based dressings that contain a lot of fat and calories. There can be more calories in your salad dressing than in the rest of your entire salad. Try oil-based salad dressings instead. They taste lighter, and have less calories.

White riceimage

Rice is a common staple but the truth is, white rice can cause your body to store fat when it doesn’t need to. It also has no nutritional value. Local rice (Abakaliki) and brown rice is the best option because it is full of fibre, vitamins and nutrients. It will also keep you satisfied longer so you are less likely to overeat.

Bean Porridge with French Fries

This is a more traditional method of preparing beans. Nigerians especially enjoy eating porridge beans with plantain, yam, sweet /Irish potatoes, custard, pap or cassava flakes (soaked garri.)


  • 1 derica cup Beans
  • 1 bulb Onion
  • Chilli Pepper to taste
  • 1 Seasoning cubes
  • 1 cup Palm Oil
  • 1/2 cup Crayfish (optional)
  • Salt to Taste


  • Wash the beans properly and cook with all the onions for about 45mins
  • It should start getting soft by now
  • Add the chilli pepper, maggi cubes, crayfish and palm oil
  • Allow to cook for another 5mins
  • Stir properly if the beans is soft and add salt to taste

 Serve as desired

French Fries Direction (Irish Potatoes)

Potatoes – 1 per person is more than enough!

1qt/ltr cooking oil – peanut oil is best

Seasonings – I just used salt

Medium size frying pan

Peel, rinse and slice the potatoes into slim sizes. Add pinch of salt and turn into the heated cooking oil.

Fry light brown and use a frying spoon to pick out the fries.

Serve hot with beans, scrambled eggs, ketchup or tomato sauce