Healthier recipes
Everyday dishes with less salt, sugar and oil, and the same good taste.
Light soup with fish
One stock cube instead of three, and the flavour comes from fresh pepper, onion, ginger and garden eggs instead.
Serves 6 · 45 minutes
Kontomire stew
Palava sauceThree tablespoons of palm oil instead of a cup, one stock cube, and the smoked fish soaked to draw out salt.
Serves 6 · 40 minutes
Red red with grilled plantain
Less palm oil, no stock cube, and plantain grilled or boiled instead of fried. The beans give plenty of fibre and protein.
Serves 6 · 1 hour (plus soaking)
Lighter jollof rice
Half the oil, one stock cube, and mixed vegetables cooked in so each plate has less rice and more fibre.
Serves 6 · 1 hour
Groundnut soup with chicken
NkatenkwanNo added oil (the groundnut paste has its own), one stock cube, chicken without the skin, and garden eggs for more vegetables.
Serves 6 · 1 hour
Okra stew with fish
Two tablespoons of oil, one stock cube, and lots of okra and fresh fish.
Serves 6 · 35 minutes
Hausa koko with less sugar
One teaspoon of sugar a bowl instead of three, with ginger and spices for taste, and groundnuts for protein.
Serves 4 · 20 minutes (plus soaking)
Sobolo with less sugar
Bissap, zoboSweetened with pineapple and ginger and a quarter of the usual sugar. Shop-bought sobolo can have as much sugar as a soft drink.
Serves 8 · 30 minutes (plus cooling)
Recipes are in English for now.