Featured recipes

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MUSHROOM AND CHICKEN BULGUR PILAF

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The simplest and fastest meal you will ever make (20 mins cooking time)
A low calorie smart food with a chunk of protein, fiber, B vitamins and antioxidants.Perfect for lunch or dinner, vegan friendly without the chicken.
I have used Oyster mushrooms in this recipe because they make a great low calorie addition to any meal(37cal per cup)adding bulk and that feeling of fullness.

You will get 5 servings from this recipe
Monday – Friday lunch or dinner

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INGREDIENTS
▶️ 100g bulgur wheat
▶️1 cup oyster mushroom
▶️1 onions (chopped)
▶️1cup coconut milk
▶️1Tsp tarragon
▶️1 Tsp white pepper
▶️1Tbsp coconut amino or worcester sauce
▶️2cups of water(400mls〰️)
▶️2.5 Tbsps coconut oil
▶️2 large green peppers ( chopped)
▶️3sticks celery and cloves of garlic( chopped)
▶️ salt to taste.
How to make🔽

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1. Wash bulgur properly, cook in 2 cups of water, pinch of salt , tarragon &1/2 tsp coconut oil over medium heat, add coconut milk after 6 mins and cook to Al dente and set aside.

2. In a skillet over medium heat add 2tbsps coconut oil sautee onions and garlic for 3mins add chicken breast fillets and seasonings. keep stiring till well cooked.

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3. Add other veggies fry till fragrant then lastly add cooked bulgur and mix tn combine well, add extra herb( optional) reduce heat at this point and cook for 2-3mins and take off the hob. 🙌

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COCONUT FLOUR PANCAKES WITH MIXED BERRY COMPOTE

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It is such a delight to finally share this coconut flour pancake recipe after several attempts. with a bit of creativity I was able to put together this perfect fluffy lowcarb, gluten free pancake paired with a delicious homemade fruit compote simply nutritious and loaded with antioxidants , warm, fruity with a touch of natural sweetness. Amazingly satisfying I must mention.
Pancakes are great weekend breakfast treats in my house, my kids always look forward to it so having a healthier version of the traditional regular flour pancakes or the shop bought ones which are usually loaded with alot of nasties is a great addition to our healthy eating menu and means I can indulge without the guilt. they unbelievably could’nt tell the difference except that it smells very coco..nutty!!

SO WHY COCONUT FLOUR?
Healthy eating for me, involves looking for alternatives which completely rules out that feeling of deprivation and in so doing makes eating healthily a long term goal.
After countless research(thanks to google) I settled for coconut flour as it is said to be the healthiest alternative of all baking flours.
Whole grain flours are also healthy but some people have digestive problems when they eat it, but coconut flour is grain free and non-inflammatory(good news!!)
coconut flour has a high fiber content(12g per 1/4cup), high protein(7gper 1/4 cup) 3 g of fat and 120 calories in comparison with oat and quinoa flour with the same protein and fiber content but higher in calories.

The high fiber and protein contents means a stable blood sugar as it helps slow down the release of sugar into the blood stream. great for weightloss too as the high fiber and protein contents keeps you fuller for longer hence reduced tendency to over eat.
It also has a low carbohydrate content compared to other grains, about 1g of total carbohydrate per 2Tbsps without the fiber.

Coconut flour is a good source of healthy fat, it contains MCT(medium chain triglycerides)which has been shown to speed up the rate at which food is broken down.

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BEST TYPE OF COCONUT FLOUR
After several experiments I find that there are different types of coconut flour out there and sometime can be challenging to make the right choice. if we must eat healthy it is important that we are eating the right thing , I once bought one that is very white and odourless(probably over refined),I could’nt perceive that coconut smell and my batter crumbled easily with that particular flour any time I bake with it, so I had to swap to the RAW ORGANIC COCONUT FLOUR which in my opinion is the best. it is creamish in colour and full of coconut flavour and a better batter consistency. Now that we know why we’ve used coconut flour in this pancake recipe and the type of flour to use, LET’S GET BAKING!!.

INGREDIENTS
-2 Tbsps coconut flour
-2 Tbsps Almond butter(I used pipandnut, feel free to use any brand)
-2 large eggs
-1/4Tsp baking soda
-1/4 Tsp cream of tartar
-60mls coconut milk

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METHOD
1. carefully separate egg white from yolk into different bowls
2. Mix the coconut flour, baking soda, almond butter, coconut milk and egg yolk in a large bowl and set aside.
3. Add egg whites and cream of tartar in a clean dry bowl and whisk to a stiff peak(i used a hand mixer) and set aside

4. Slowly fold in the egg white into your batter untill well combined.

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5. lightly grease pan with coconut oil(i used about 1/2tsps this will depend on the size of your scoop)and scoop about 2-3 Tbsps over a mediun low heat, when bubbles appear in the center of the pancake flip and cook for extra 2mins

COMPOTE INGREDIENTS
– 150g fresh or frozen fruits( i used 75g mixed berries and 75g cherries)

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-3Tbsps water
– 1 Tsp of honey(optional)
-1/4 tsp ground cinnamon and ginger(optional)
Wash fruits properly, place water and juice in a pan and bring to boil over medium heat, lower heat once bubbling and use a wooden stick to mash the fruits up to mix well( or slightly blend with a hand mixer to break up chunks a bit). cook for another 5-8mins on low heat, remove from the hob and transfer into a clean jar.
serve with your pancake and enjoy a guilt free treat.

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OFFAL MEAT LOAF

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Bringing you one of the most traditional priced dishes ever. Offal brings back childhood memories, my mum will use organ meats for almost all her dishes reason being that, it is very healthy and will keep you away from the doctors(right!!) my Dad will always get the vital parts as it is traditionally believed that offal is the king of all meats and should be firstly served to the head of the home and then the rest shared amongst the family members .( Will make a good father’s day treat)
I wasn’t a huge fan of offal because of the frequency at which it was eaten(almost every meal had liver or kidney)I however enjoyed it with rice (kidney and liver fried rice) insanely delicious goodness.
Several years after, in my search for nutrient dense foods, I came across a book: OFFAL A GLOBAL HISTORY by Nina Edward (2013) and a few other articles, I was enlightened about offal nutrition and it became clear to me why my mum was all about organ meats (kidney, liver and heart). So, I decided to welcome them back into my kitchen in a way that will be more entertaining and fun to eat, I must confess it was a smart choice
Exquisitely flavourful…yummy goodness with a load of health punch.

WHAT MAKES OFFAL A SUPER FOOD?
-They are an excellent source of quality protein (high BV)
-Most concentrated form of vitamin A
-Excellent source of vitamin A, D, E, K(fat soluble vitamins)
-excellent source of folic acid and CoQ10 a heart healthy vitamin
-Enhances metabolism and production of collagen and elastin
-anti-inflammatory and good source of essential fatty acids (omega 3)
The exciting part of the story is that offal has zero carbohydrate,all calories are from protein and fats. it’s a definite way to fire up protein intake…hello to weight loss (protein keeps you fuller for longer, curbs appetite) and a more sustained energy level.

What do you factor in when you eat? for me 2 things- nutritional gain and flavour!! this offal loaf gives you this and even more, it will make sense that this nutrient dense food should be a good part of a natural diet and would be healthful when eaten in moderation as a regular meal.
So, get adventurous look at all that nutritional gains,
OK!! enough of the details, let’s get cooking!!

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INGREDIENTS
– 1KG Offal (liver, kidney,)
-1 large onions
-2 garlic cloves
-2spring onions
-Dill or cilantro (or any herb of choice)
– Mixed bell pepper
-pepper and salt(i used scotch bonnet)

INSTRUCTIONS
1- Wash the offal in water, cut into smaller chunks and throw into a food processor or blender along with your other ingredients except bell peppers.
blitz to a smooth or coarse texture (mine was coarse)

2- grease loaf tin with coconut oil or any oil of choice and line with bacon rashers

3-Add a layer of the offal mixture then place sliced mixed bell peppers in the middle

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4- pour the rest of the mixture over it and wrap as shown in the picture. bake in preheated oven and bake for 45mins or until browned and firm.

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serve with any veggie of choice with the gravy from the offal or salad as a main meal we had it with roasted butternut squash and lightly sautéed spinach… simply Divine!

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NOTES: IT IS IMPORTANT TO USE GRASS FED OFFAL(GOOD KIND OF FAT)
YOU CAN LEAVE THE BACON OUT FOR A COMPLETELY NATURAL EXPERIENCE
IF YOU WANT THE FLAVOUR LESS INTENSE, SOAK IN SALTED WATER FOR A FEW HOURS.
THE MIXED PEPPERS KEEPS YOUR LOAF MOIST, BUT FEEL FREE TO USE BOILED EGGS OR WHAT EVER YOU FANCY OR JUST BAKE WITHOUT LAYERING.
IT IS IMPORTANT TO POUR A LITTLE WATER IN THE OVEN TRAY DURING COOKING TIME KEEPS YOUR LOAF MOIST AND TO GET MORE GRAVY FROM THE LOAF.

If you make it, please don’t forget to use tags #healthfulnonye#hardynonye

Thanks for joining me!

Coconut quinoa vegetable stir fry with suya chicken breast

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This Stir fry not only adds ''variety'' to your plate but also takes 
you on an exotic adventure far away to west Africa, Europe and Asia(Thai)
 with loads of nutritional gains. A delicious and flavourful combination of
 various veggies with a nutty, lemony and citrusy quinoa
  base.(thanks to lemongrass)
A good source of protein and fiber. I always try to swap my base for stir
 fries and curry. riced-cauliflower, quinoa and bulgur
 are usually my quick grab depending on my energy needs (plus they have a 
low GI 
profile).
 On this occasion I have used quinoa for a protein boost due to
 increased activity level. the body needs protein for muscle repair and it 
is vital that you feed your body just what it needs. I served this stir fry
 with suya chicken breast. (chicken breast marinated in peanut butter powder
, ginger, smoked paprika and chilli and negro pepper.)A touch 
of west African.
did I hear you say hot? yes spicy, you can leave this out if it's not your
 thing but sure worth a try. this coconut quinoa vegetable stir fry is 
gluten-free, vegan friendly without the chicken and paleo too. a quick
 week day lunch or dinner idea.
This stir fry is a fusion dish, ingredients from different culinary 
cuisines for the adventurous and healthy palate. Experience something
 new!!
if you cook it, please feel free to leave a comment and tag me on 
Instagram #healthfulnonye#hardynonye
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INGREDIENTS FOR THE STIR FRY
• 2tbsp coconut oil (Raw virgin coconut oil)
• 2 garlic cloves minced
• 3 large mixed bell peppers (green, yellow and red) chopped
• 1 onion chopped
• a pack of sugar snap(snap peas)
• 1 head broccoli florets
• 1/2 head cauliflower florets
• 1 carrot chopped
• 4 shiitake mushroom chopped
• 3-4 cherry tomatoes
• 2tbsp. coconut amino or Worcester sauce
• scotch bonnet (optional)
Ingredients for the base
• 1 cup quinoa
• 1.5 cup water
• 4tbsp. coconut milk
• 2 sticks of lemongrass(blended)
• pinch of salt.
INSTRUCTIONS
1. Rinse quinoa with warm water and transfer in a pot, add water, pinch of 
salt(optional) and blended lemon grass and cook over medium -high heat for
 about 10 mins then add coconut milk lastly and reduce heat and let simmer
 for another 4 mins or till your quinoa is dry and fluffy. set aside
2. In a large skillet add your coconut oil and sauté onions, garlic
 3-4mins, then add other ingredients and cook for another 3 mins then 
stir in your cooked quinoa and allow to combine with your veggies by 
stirring every so often. I didn't cook it for long because it was a week 
serving so need it to stay as fresh as possible (almost half done), so you
 can leave yours (another 5mins) till your veggies are soft enough if it's 
a day serving.
3. serve straight away or portion out for the week and refrigerate. I cook 
once and eat for the week so I have portioned out my lunch Mon-Friday . 
 
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Notes: I find it very handy to batch cook my base and freeze or fridge. it reduces cooking time by at least 10-15mins LEAVE A REPLY Your email address will not be published, required fields are marked.

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