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HEALTHY BREAKFAST WRAP

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HEALTHY BREAKFAST WRAP

HEALTHY BREAKFAST WRAP

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Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Level Easy
Servings 2

Ingredients
  

  • 4 slices tortilla wraps
  • 3 eggs
  • 1 cup shredded cabbage
  • 1/2 cup shredded carrot
  • 1 cup corned beef
  • 1/2 medium sixe avocado (mashed)
  • 2 tablespoon mayonnaise
  • 2 slices cheese
  • 1/4 tablespoon white pepper
  • salt to taste

Instructions
 

  • ln a clean small mixing bowl, crack open the eggs and season with a pinch of salt to taste.  Whisk to combine, then add the corned beef and mix to combine again.
  • Afterwards heat up a pan on medium heat, drizzle some oil allow to heat up slightly before  adding the eggs and corned beef mixture.
  • Scramble immediately for 2-3 minutes or until the eggs are set. Take off the heat and set  aside on a plate.
  • Afterwards, place two tortilla wraps on a clean smooth surface, one over lapping the other.
  • For the healthy wrap, spread the avocado spread generously on the wrap, place a tablespoon  of the corned beef and eggs on one end of the wrap, add some cabbage, carrots and some  avocado slices.
  • Then fold the two sides wrap and gently grab the filled end of wrap, roll it over until you get to  the other end and set aside.

HEALTHY PARFAIT

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HEALTHY PARFAIT

HEALTHY PARFAIT

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Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Level Easy
Servings 2

Ingredients
  

  • 1 cup Granola
  • 1/2 cup coconut chips
  • 2 medium size apple
  • 2 medium size banana
  • 1 cup grapes
  • 1 cup Greek yogurt
  • 1 tablespoon honey
  • 1/2 cup raisins
  • 1/2 cup cashew nuts (slightly crushed)

Instructions
 

  • In a small mixing bowl, add the yogurt and honey mix to combine and set aside.
  • Afterwards place a chopping board on a plane surface with your knife dice the apple, banana  and grapes in small chunks and set aside.
  • In a big glass cup, add some of the yogurt, then top with granola, followed by some apple,  banana, grapes, then the raisins, coconut chips and cashew nuts.
  • Repeat the same process until the cup is full.
  • Place in the refrigerator to chill or consume immediately.

GRILLED FISH POTATOES AND PLANTAIN

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GRILLED FISH POTATOES AND PLANTAIN

GRILLED FISH POTATOES AND PLANTAIN

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Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Level Easy
Servings 2

Ingredients
  

  • 2 medium sweet  potatoes (cut in bite size chunks)
  • 2 medium ripe plantain (cut in bite size chunks)
  • 2 medium titus fish (cut in medium size)
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon paprika powder
  • 1/2 teaspoon cumin powder
  • 1/2 chicken seasoning cube
  • 1/2 teaspoon thyme
  • Salt to taste
  • 1 tablespoon olive oil
  • 2 tablespoon ketchup
  • 1 large green yellow & red bell pepper (cut in bite size chunks)
  • 1 large carrot ( cut in bite size chunks)

Instructions
 

  • In a mixing bowl, add the garlic powder, onion powder, paprika power, cumin powder, chicken seasoning cubes, thyme and salt to taste. Mix together till well combined. This will serve as the spice mix for the fish and potatoes.
  • Divide the spice mix into two equal portions and place one portion in a separate mixing bowl.
  • In one mixing bowl with the spice mix, add the fish pieces, drizzle some oil and ketchup. Mix together to combine ensuring that the fish pieces are fully coated with the marinade.
  • Place the fish in the fridge and allow it to marinade for at least one hour or overnight.
  • In the second mixing bowl with the other half of the spice mix, drizzle some oil and ketchup. Mix together to combine.
  • Then add the potatoes, plantain, carrots, bell peppers and ketchup and mix again, ensuring the vegetables are fully coated with the marinade.
  • Afterwards, place the chicken and the vegetables in a baking dish.
  • Then place the baking dish in a  350 degrees pre-heated oven and allow the potato and plantain to bake for 10-15 minutes.
  • Afterwards, take the pan out and flip the potatoes and plantain to the other side.
  • Then  add the marinated fish and vegetables into the baking dish.
  • Put the baking dish back in the oven and continue baking for another 15 minutes  or until the fish and potatoes are fully cooked.
  • Serve on a plate with any side sauce of your choice.
  • Enjoy!

SUYA SPICED SPAGHETTI AND FRIED PLANTAIN

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SUYA SPICED SPAGHETTI AND FRIED PLANTAIN

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Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Level Very Easy
Servings 2

Ingredients
  

  • 200g whole wheat spaghetti (cooked)
  • 2 tablespoons suya spice
  • 1 medium size onion bulb, cut in strips
  • 1 garlic clove, finely minced
  • 1 red bell pepper
  • 1 green bell pepper
  • 3 scotch bonnet peppers, chopped
  • 1/4 tablespoon crushed chilli flakes
  • 1/4 teaspoon thyme
  • 1/2 teaspoon curry powder
  • 1 seasoning cube
  • 2 cooking spoons vegetable oil
  • 1/4 cup vegetable stock stock or pasta water
  • salt to taste

Instructions
 

  • Heat up vegetable oil in a skillet on medium heat.
  • Add finely diced onions and sauté for 30 seconds or until a little translucent.
  • Next, add finely minced garlic and sauté for a further 10 seconds or until fragrant.
  • Afterwards, add chopped scotch bonnet peppers, seasoning cube, curry powder, thyme, 1 tablespoon suya spice and crushed chilli flakes. Stir to combine and leave to cook for 30 seconds. This will help release flavour into the oil.
  • Next add vegetable stock or pasta water, stir to combine and bring to a light simmer.
  • Add cooked spaghetti, toss to combine and ensure spaghetti is thoroughly coated with the sauce. Cover skillet with a lid and leave to cook for 2-3 minutes or until liquid is completely dried out.
  • Finish off the dish by add the remaining suya spice, red and green bell strips. Toss to ensure it is well combined. Leave to cook for another minute and take off heat afterwards.

CATFISH PEPPER-SOUP

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CATFISH PEPPER-SOUP

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Prep Time 5 mins
Cook Time 12 mins
Total Time 17 mins
Level Very Easy
Servings 3

Ingredients
  

  • 1 large catfish
  • 2 tablespoon olive oil
  • 1 medium onion bulb
  • 6 scotch bonnet peppers (atarodo)
  • 1 chilli bell pepper (tatashe)
  • 3 garlic cloves
  • 1/2 tablespoon ground pepper
  • 2 tablespoons pepper soup spice
  • 1 crayfish seasoning
  • 1/2 teaspoon ground crayfish
  • 8 pieces scent leaves
  • 4 cups water
  • salt to taste

Instructions
 

  • Add chili bell pepper (tatashe), scotch bonnet peppers, garlic cloves and 1/2 onion bulb to the blender. Blitz on medium speed until puréed
  • Cut fish into 6 pieces, soak in hot water for about 2 minutes to remove slime. Set aside
  • Heat up olive oil in a medium pot on medium heat. Cut remaining onion in strips and sauté in for about 30 seconds
  • Next add the blended purée, leave to cook for a further 2 minutes.
  • Afterwards, add water and transfer cleaned fish pieces to the pot. Add ground pepper, pepper-soup spice, crayfish seasoning cube, ground crayfish and salt to taste. Stir to combine. Cover pot and leave to cook for 7-8 minutes.
  • Finally, add chopped scent leaves and take off heat immediately.

Notes

Winnie’s Note- Serving size is 1 cup of pepper-soup and 2 pieces of fish.

MINCED CHICKEN SAUCE

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MINCED CHICKEN SAUCE

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Prep Time 20 mins
Cook Time 1 hr 10 mins
Total Time 1 hr 30 mins
Level Easy
Servings 5

Ingredients
  

  • 3 boneless chicken breast or thighs (cut in strips) or 3 cups minched chicken
  • 3 garlic cloves ( 1 minced, 2 blended)
  • 2 scotch bonnet peppers (atarodo)
  • 4 large fresh tomatoes
  • 2 chilli bel peppers (tatashe)
  • 2 onion bulbs (1 chopped, 1 blended)
  • 1/2 cup diced carrots
  • 1/2 celery stalk, chopped
  • 2 tablespoons tomato paste
  • 1/4 teaspoon thyme
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon paprika powder
  • 2 seasoning cubes
  • 1 cup chicken stock or water
  • salt to taste
  • green bell pepper (diced)
  • yello bell pepper (diced)
  • 1/4 cup sweet corn

Instructions
 

  • If you are using chicken breast, cut into bite size pieces and transfer to a food processor. Pulse on medium speed till chicken is fully minced. No need to undergo this process if you are using store bough minced chicken.
  • Heat up 2 cooking spoons of vegetable oil in a pan on medium to high heat, place minced chicken into the pan and stir fry continuously until brown and completely dry. As you stir fry, use your spoon to crumble up the minced chicken so they are not clogged together after stir frying. This should take about 7-8 minutes.
  • Then add chopped onions, minced garlic, diced carrots and chopped celery. Stir for about 1-2 minutes.
  • Next transfer the cooked minced meat to the pot, stir together to combine
  • Add tomato paste and mesh into the minced meat. Stir fry for a further 2 minutes.
  • Add the chicken stock, curry powder, thyme, seasoning cubes, paprika powder and salt into the pot. Stir thoroughly to combine and allow to cook for 3 minutes.
  • Meanwhile blend tomatoes, tatashe, scotch bonnet peppers, remaining garlic cloves and onion bulb until puréed.
  • Then pour the purée into the pot (you should have 2 cups of purée after blending). Stir to combine, reduce heat to low and allow sauce to cook gently for 20 minutes.
  • After the first 20 minutes, check the sauce to see if the liquid content is drying out really fast. If it is, add an extra 1/2 cup of water to loosen it up. You want the sauce to be as saucey as possible and the meat to be extra soft.
  • Leave again to cook for an extra 20 to 30 minutes.
  • Afterwards, add diced bell peppers and sweet corn, stir to combine and leave to cook for another 5 minutes
  • Finally, garnish with fresh parsley or cilantro leaves and serve with any side dish of choice.

Notes

Winnie’s Note- allowing the sauce cook is very important because the longer it cooks, the higher the
intensity of the flavour and the sweeter the sauce.

BROWN SUGAR CHICKEN WITH VEGGIE RICE

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BROWN SUGAR CHICKEN WITH VEGGIE RICE

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Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Level Very Easy
Servings 5

Ingredients
  

  • 1/4 cooking spoo power oil vegetable
  • 4-6 chicken thighs(bone-in)
  • 1/2 onion bulb
  • 1/2 cup soy sauce
  • 1 cup water or chicken sauce
  • 4 tablespoon brown sugar
  • 1 inch root ginger
  • 3 garlic cloves
  • 2 cups brown rice
  • chopped vegetables

Instructions
 

  • Season chicken with salt and pepper.
  • Heat up some of the cooking oil in a pan on medium to high heat and place chicken pieces skin side down.
  • Allow to pan sear on one side for 3 minutes then flip to the other side to pan sear another 3 minutes. Take out of the pan and set aside.
  • In the same pan, sauté the chopped onions, ginger and garlic for a few seconds, then add the soy sauce, brown sugar and water… leave to simmer gently
  • Then add the chicken back into the pan, cover and allow to cook for 8-10 minutes on medium-low heat until the sauce thickens.
  • Meanwhile, steam up some brown rice and when it is fully cooked, add some of the sauce from the chicken and the chopped veggies. Give it a quick stir and serve side by side with the chicken.

MUM’S FAVORITE VEGETABLE SOUP

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MUM’S FAVORITE VEGETABLE SOUP

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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1 bunch water leaves (chopped)    
  • 2 large bunch ugu leaves (chopped)
  • 1/2 a bunch okazi leaves (shredded)
  • 1 onion bulb (diced)
  • 3 fresh chilli pepper (chopped)
  • 8-10 pieces goat meat (cooked)
  • Cow skin (kpomo) (cooked)
  • 1 cup shredded dry smoked fish
  • 1 cup shredded stock fish
  • 1 cup palm oil
  • 2 tablespoons crayfish
  • 3 seasoning cubesSaltto taste

Instructions
 

  • In a pot on medium heat, add the palm oil and allow to heat up slightly, then add the onions and stir fry for a few seconds.
  • Afterwards, add the water leaves and cook for 5- 7 minutes or till the liquid content dries up.
  • Next, add the cooked meat, kpomo, dry fish, stock fish, crayfish, seasoning cubes, fresh pepper and salt to taste. Mix together to combine and leave to cook for 5 minutes.
  • Then add the ukazi leaves and cook for a further 5 minutes.
  • Finally, add the ugu leaves, and allow to cook for a final 2-3 minutes.
  • Then take it off the heat immediately.
  • Serve with any swallow of your choice.

ONE PAN CHICKEN & BAKED POTATOES

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ONE PAN CHICKEN & BAKED POTATOES

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Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Servings 2

Ingredients
  

  • 8 Irish potatoes (cut in bite sizechunks)    
  • 8 pieces chicken thighs and drumsticks
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon garlic paste
  • 1/2 teaspoon ginger paste
  • 3 fresh chili peppers (atarodo)
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon paprika powder
  • 1/2 teaspoon cumin powder
  • 2 chicken seasoning cubes
  • 1/2 teaspoon thyme
  • Salt to taste
  • 1 tablespoon olive oil
  • 1 large green & red bell pepper (cutin bite size chunks)
  • 1 large carrot ( cut in bite sizechunks)

Instructions
 

  •  In a mixing bowl, add the garlic powder,onion powder, paprika power, cumin powder, chicken seasoning cubes, thyme andsalt to taste. Mix together till well combined. This will serve as the spicemix for the chicken and potatoes.
  • Divide the spice mix into two equalportions and place one portion in a separate mixing bowl.
  • In one mixing bowl with the spice mix,add the chicken pieces, followed by the garlic & ginger paste, fresh chilipepper, drizzle of oil and ketchup. Mix together to combine ensuring that thechicken pieces are fully coated with the marinade.
  • Place the chicken in the fridge andallow it to marinade for at least one hour or overnight.
  • In the second mixing bowl with the otherhalf of the spice mix, drizzle some oil and mix together to combine.
  • Then add the potatoes, carrots, bellpeppers and ketchup and mix again, ensuring the vegetables are fully coatedwith the marinade.
  • Afterwards, place the chicken and thevegetables in a baking dish.
  • Then place the baking dish in a  350 degrees pre-heated oven and allow to bakefor 30-35 minutes or until the chicken and potatoes are fully cooked.
  • Serve on a plate with any side sauce ofyour choice.

Enjoy!

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