Food, Healthy Eating, Soup



If you’re new to African Peanut Stew, try this recipe. It’s extremely easy to make

Peanut soup or groundnut soup is a soup made from peanuts, often with various other ingredients. It is a staple of African cuisine but is also eaten in East Asia, the United States and other areas around the world.

Sweet potatoes are added to the mix to help thicken the broth. Also, you’ll add fresh chopped collard greens to get extra flavour and super nutrients.


i) 1 Quarter chicken stock

ii) 1 Cup peanut butter

iii) 1 cup roasted peanuts

iv) 1 Tablespoon grounded coriander

v) Cayenne (to taste)

vi) Salt (to taste)

vii. ½ cup cilantro (well chopped)

viii. 3 pounds chicken legs, thighs and wings

ix) 3 Tablespoon vegetable oil

x) 1 large white onion, (washed and sliced)

xii. 3-inch piece of ginger (peeled, wash and minced)

xiii. 6 garlic cloves, chopped roughly

xiv. 3 Pounds sweet potatoes, peeled and cut into chunks

xv) 1 ½ Ounce Crushed tomatoes

xvi. Black pepper (to taste)


  1. Brown the chicken by heating the vegetable oil in a large saucepan, set over medium-high heat. Salt the chicken pieces pat them dry and brown them in the oil. (Don’t crowd the pot, do this in batches) Set the chicken pieces aside when brown.
  2. Sauté the vegetables and the onions in the oil for 3 minutes, stir often and scrape any browned bits off the bottom of the pan. Add ginger and garlic and sauté for another 1 minutes, then add the sweet potatoes and stir to combine.
  3. Cook the stew by adding the chicken, chicken broth, crushed tomatoes, peanut butter, peanuts, coriander and cayenne together and stir very well to combine. Bring to a simmer and taste, add any recipe that is needed. Cover the pan and simmer gently for 60 minutes or until the chicken easily falls off the bone and the sweet potatoes are tender.

4 De-bone the chicken that has bones in it. Remove the other chicken pieces and set them in a clean bowl to cool. When it’s cool enough, chop/shred it and add it back to the saucepan. Taste to know if the seasonings such as the salt and cayenne are to taste, if not add them to taste alongside much black pepper.

  1. Now is the time to stir in the cilantro, allow simmering. Serve with steamed rice or anything of your choice.






Chop, Dessert, Food, Healthy Eating


Suya is a very popular street food in the region of Nigeria and other West African countries. It’s usually chicken beef or other meats well seasoned with spices and fire grilled or so to say.

I can remember the day i went out with my cousin to get something and then found this mouth savory dish, oh my! i wish you were there to see it, i couldn’t help myself, here was I standing there and admiring it and they really got me hooked! Yes it did. I bought it and thought of how to prepare it one day all by myself. And oh yesssss! The day finally came, now i’m happy i can make it all by myself. so i decided to share it with you all. Without wasting much of your time, sit tight while i proceed.

Next to a bar, is usually a suya stand. That’s a good and ideal business strategy for local suya vendors. With drinks flowing, so does traffic to the suya stand. It has that perfect heat to clear that unwanted hangover.


i. Shrimps (peeled and De-veined

ii. 1 Tablespoon Suya pepper

iii.  onion powder

iv. 2 Tablespoon garlic infused olive oil

v. 4 bamboo skewers


i. 3 tablespoons olive oil

ii. 1 Tablespoons honey balsamic vinegar (or vinegar of your choice)

iii. 1 Tablespoon minced parsley

iv. 1 Teaspoon minced garlic

v. 1 teaspoon stone ground mustard

vi. Pinch of salt (kosher)

vii. Freshly ground black pepper (little amount)


i. mixed greens (Such as Cabbage and Lettuce)

ii. Couscous (cook as directed)

iii. Frozen Sweet Corn

iv. 3 Plum Tomato

v. 1 bulb Cucumber


  1. Preheat oven to 400, toss the corn with olive oil. Bake for 15 minutes or until golden brown and crispy. Rinse the shrimp with clean water and pad dry with a clean kitchen towel. grease with 1-2 teaspoon of olive oil, Mix thoroughly and thread 3-4 shrimp on the skewers.
  2. Mix the Suya dry rub with powdered onions, when done, Use this to coat the shrimp on the skewers. On a top grill preheated to medium-high ( charcoal grill preferable), sprinkle the olive oil. Grill shrimps on each side for about 3 minutes or until it is cooked.


  1. Tear in piece the lettuce leaves, spinach, rocket and chop the cabbage in bite-sized pieces and transfer them to a large salad bowl.
  2. 2.  Add the cucumber, tomatoes, onion and corn. Sprinkle with the oil, vinegar, salt and pepper toss to combine. Set aside


  1. In a clean jar, add all the recipes, tight the lid, shake the jar till  the recipes blend.
  2. Taste and adjust seasonings if desired. Add to salad, toss, and serve.
  3. If you have leftover of the dressing, seal it in the jar and refrigerator for 2 – 3 days.

Hurrah! That’s It

Serve in separate bowls topped with shrimp skewers. Extra vinaigrette over skewers is always delicious. But you can skip it you don’t want it.

Dessert, Food, Healthy Eating


Hello Readers, I welcome you all to this
wonderful site.

Today I will be taking us to the Northern part
of Africa, Morocco to be
specific. The cuisine you are about to learn is
called “Shabbat

Moroccan cuisine is influenced by Morocco’s
interactions and exchanges with
other cultures and nations over the centuries.
Moroccan cuisine is typically a mix of Arabic, Andalusia, Berber and Mediterranean cuisines
with a slight European and Sub-Saharan

Morocco produces a large range of
Mediterranean fruits and vegetables and
even some tropical ones. Common meats
include beef, goat, mutton and lamb,
chicken and seafood, which serve as a base
for the cuisine. Characteristic flavourings include lemon pickle, argan oil, cold-pressed, unrefined olive
oil and dried fruits. Mediterranean Cuisine in general, the staple ingredients include wheat, which is used for bread and couscous, and olive oil, the third Mediterranean staple, the grape, is eaten as a
dessert, though a certain amount of wine is made.

Moroccan Shabbat Fish is a traditional delicacy, mostly prepared on occasions such as Shabbat






i. 1 cup water
ii. 1/4 cup olive oil
iii. 3 large tomatoes, (diced in small quantities)
iv. 1/2 teaspoon red pepper flakes to taste
v. A pinch of grinded cloves
vi. 3 bays leafs
vii. 1 tablespoon paprika
viii. 8 cloves garlic
ix. 1 bunch flat parsley
x. 1 bunch cilantro (small)
xi. 1/2 preserved lemon, (only the skin, well rinsed)
xii. 1 red pepper, (wash and slice thin lengthwise)
xiii. 8 pieces salmon fillet (or any fish of your
xix. 2 pounds mock shrimp
xx. 1 tablespoon cumin
xxi. Tumeric (amount of your choice)

1. Wash your hands very well with moisturizing
soap and dry well. In a large deep skillet, add 1/4 cup of the canola oil and heat up for a couple of minutes over medium heat.

2. In another small bowl mix paprikas, cumin, water,
tomato paste, and salt. Place filets skin down on the sliced tomatoes, then spread evenly on each fillet the spice “paste” then bring to a boiling point.

3 Meanwhile, coarsely grind in the garlic, parsley, cilantro, and preserved lemon in a food
processor using the pulse button. Add the round mixture to the pan and stir very well.

4. Add the red pepper and the fish bring to boil. Reduce the temperature to medium heat and cook, cover for 10 minutes. In a separate bowl combine the remaining
oil, paprika, turmeric, salt and cilantro. Dip each fish fillet and coat well with the mixture.
Add the fish fillets to the sauce on the. Scrape out
the remaining of the mixture from the bowl on top of the fish fillets, cover with a lid and cook for
approximately 10 minutes or until the fish is cooked.

5. Serve hot or at a room temperature, topping each servings with the sauce.


See you all next week. But at the main time get ready for FRUANVE SATURDAY. which is coming up tomorrow.




In today’s article, I will be discussing on how to make “Fish and Potato Porridge For Kid”
Why Potatoes Are Good For Kids
Compared to rice and pasta, potatoes gives you a bigger bang for your buck in terms of healthy nutrition, it contains Carbohydrates and it also helps both brains and bodies and is the main source of energy for growth and sports.
It has Vitamin B, Which helps your body put carbs to work, providing energy and staying healthy, Vitamin C Essential for healthy skin, bones and hair.

Potatoes are naturally fat-free; it’s what you put on top of them that may need to be enjoyed in moderation.
If you’re looking for lower-cal, lower-fat potatoes recipes

Kids get hungry so fast, so they need quality foods that will help them feel full and provide the energy they need to keep going. This is where Potatoes comes in!
Therefore, Nutrients really play an important role in the development of our body. Without proper nutrient, it really becomes difficult for us to survive. Food rich in carbohydrates, proteins, vitamins and minerals is really necessary to be a part of the diet. A diet containing all the nutrients in the proper amount is known as a balanced diet.

Fish has a lot of high-quality protein, iron, and minerals. Some varieties (like salmon, anchovies, and sardines) contain omega-3 fatty acids, which are good for heart health and developing brains. Some (like salmon) even contain vitamin D, which can be hard to get through food.
Fish is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body, skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat protein food at lunch and dinner and fish can be a very healthy choice for them.
But apart from protein, fish is also rich in several essential vitamins and minerals. All fish are rich in selenium, iodine and zinc. Selenium is a powerful antioxidant that helps to protect the body from toxins and may play a role in helping to prevent cancer. Iodine is essential for a healthy metabolism and zinc helps to boost the immune system and fight off coughs and colds. That’s why parents are advised to give their children protein filled foods.

i. 3 medium Irish potatoes
ii. 2 medium fish of your choice (cut and wash well)
iii. 2 medium carrots (well cleaned and finely chopped)
iv. 1 cup peas
v. ¼ red bell pepper
vi. 1tablespoons grounded crayfish (optional)
vii. 1 tablespoon curry powder
viii. 1 cooking spoon palm oil
ix. Black pepper
x. Water for cooking
xi. Salt and seasoning (to taste)
xii. Leafy spinach: for garnish (alternative: garden egg leaves)

1. Place the potatoes in a pan, add water to it then cover them slightly, add the pepper and diced onions, seasoning cubes and salt stir well and cover.
2. Add the fish, cover the pan and start cooking on medium heat. allow cooking for 5 minutes.
3. After 5minutes, gently remove the fish and set aside. Add the peas, carrots, bell pepper, crayfish and palm oil and salt to taste and all necessary recipes needed, then stir, cover and cook on high heat till the water surrounding the potatoes starts to thicken (form porridge).
4. When the potato is well cooked, add the fish back to the pan, stir gently and turn off the heat.
Serve with the slices of spinach leaves or garden egg leaves.

* Before you cook any this meal you will need to peel, wash and cut the potato into small cubes. Dice the onion.
* Wash and slice the either the spinach or the garden egg leaves or whatever you decide to use for garnishing and set aside. After that, grind the black pepper or the habanero pepper (Ata Rodo) or use a dry pepper.
* When preparing this meal for kids less than one-year-old, make sure not to add salt, pepper and seasoning cubes.
* Ensure to use the fish of your choice for this meal, just be sure not to prepare it with bones on it for the sake of the kids.

This meal can also be eaten by Adults as well not only babies or children’s.
Happy Cooking!



When you hear the name Basmati Rice what comes into your mind? I’m sure by now you are reasoning why basmati rice and what is it all about? Not to worry, it’s nothing bad.

Basmati rice is one of the best-known varieties of rice we have out there. The word “basmati” comes from the Sanskrit word “vasmati” which means “fragrant” or “aromatic.” Long-grained, extremely aromatic, with a light nutty flavour, basmati is mostly grown in the north of India and Pakistan, mainly using traditional growing methods. It is quite similar to long grain parboiled rice in terms of nutritional content but basmati rice is a soft rice variety hence if you try to prepare it with the method detailed for other Nigerian rice recipes, it will become disastrous!
1. You have to use the best quality Indian or Pakistani basmati rice, personally, i used Tilda, but there are several other good quality brands available also.
2. Rinse the rice with clean water, the water must not necessarily be clean like when rinsing Japanese rice. The essence of rinsing it is to get rid of some starch and to avoid sands as well. After that add a little salt to the rice in the pot, before adding water for cooking. This method helps the salt absorb into the rice grains. Do not add salt after the rice is cooked, as your rice can taste salty.
3. Use a tight fitting lid, or ideally, use aluminium foil, crimped tightly over the top of the sauce pan to make a good seal, so evaporation does not take place. The tightly covered pan lets the rice steam perfectly.
4. I must say this If you are to use basmati rice when preparing large quantities of rice and add a little water. It is safer to cook the rice in small batches in order to avoid it from becoming too watery. But if you still wish to cook it all at once, just add small amount not too much water when cooking ( what ever that comes out of it is all on you Lol)

In south India, rice is their staple food. All other dishes accompany the rice. Here are few accompaniments that go really good with basmati rice:

• Chicken Tikka Masala
• Spiced Lamb Meatballs
• Rajmah Chawal
• Kerala Coconut Chicken Curry
• Tilapia in a Yoghurt and Ginger Curry


• Basmati rice is a unique species of rice originating from India. Just like all species of rice, basmati is available both in white or brown versions, depending on the extent of the milling process. Just like jasmine rice, that has its own unique smell.

• But in the case of basmati, this smell is due to the presence of a chemical called 2-acetyl-1-pyrroline, which is found in basmati rice at about 90 parts per billion. That’s about 12 times more than in other types of rice, giving basmati its special aroma.

• While Brown basmati rice is comparable to other types of brown rice in nutrient content (although it does contain about 20% more fibre compared to most other types of brown rice), and white basmati rice is comparable to other types of white rice.

• In order to produce white rice, the bran layers of the rice have to be milled off. Most times the rice germ is also removed during this abrasive grinding process. At this point in the process, the rice is called milled, unpolished white rice. In the Final stage, a wire brush machine is used to remove the aleuronic layer that remains on the rice. This step is called polishing. As polishing is not an all-or-nothing process, semi-polished rice may still contain parts of its aleurone layer.

• The bran, germ, and aleurone layers of rice contain most of the fat content found in rice and are the source of fat-soluble vitamins like vitamin E as well as many other nutrients. If the high-fat components of the rice grain are left intact, the shelf life of the rice greatly declines, this is partly the motivation for manufacturers to remove the bran, germ, and aleurone layers of rice, although this process reduces its nutritional value.

Is Basmati rice good for you?

Of course, it is to some point. Fragrant white basmati rice is delicious though less in nutrition. Even though brown rice doesn’t contain much fibre, it still provides the nutritional trifecta of a whole grain: the bran, germ, and endosperm, which supply good-for-you nutrients. Whole-grain brown basmati, by the way, has a tasty choice.

How many calories are in basmati rice?
To be precise, 3/4 cup cooked Basmati rice provides 150 calories, 0 g fat, 3 g protein, 35 g carbohydrate and 0 g fibre, while the same serving of cooked brown Basmati rice contains about 162 calories, 1.5 g fat, 3.8 g protein, 33.8 g carbohydrate and 3 g fibre. That’s how far I can go from here.


Measuring cups and spoons
Bowl for washing the rice
Sauce pot with lid

i. 2 cigar cups | 500g basmati rice
ii. 350 Tomato paste (or more to your taste)
iii. ½ of a whole chicken
iv. 1 teaspoon thyme
v. 2 teaspoons curry powder (Nigerian curry powder)
vi. 2-3 seasoning cubes
vii. 1 onion
viii. Salt
ix. Habanero pepper (to taste)
x. Water for cooking
xi. bay leaf

1. Place a clean sauce pan with a tight fitting lid on medium heat, add in the oil and heat the oil, add the chopped onions and bay leaves. Stir fry till the onion becomes tender.
2. Add in the tomato paste, cover and allow frying for 2-5 minutes, stirring occasionally. Add the seasoning cube, thyme, curry powder, chilli powder and salt, after some minutes add 2 cups of water. Cover and bring to a boil.
3. Reduce the heat to medium low heat, add the rice and cover the pan with the foil and then the lid. (this process is extremely important that the pot is well covered so as to infuse each grain of rice)
4. Leave to cook (on medium low heat) for about 25 minutes. Then remove the pan from heat, when it’s well cooked. If the texture of the rice isn’t to your liking at this point, simply cover the pan tightly for another 6-10 minutes (there is no need to return the pan back to the heat, the retained heat is enough to continue to cook the rice). Otherwise, the rice is ready to serve with the steamed chicken or rather fried chicken.
Ensure to remove the bay leafs and Serve jollof rice with your choice of protein




Pasta is generally a simple dish, but it comes in many varieties due to its versatility. Pasta is also prepared in light lunches, such as salads or large portion sizes for dinner. It can be prepared by hand or food processor and served hot or cold. Pasta sauces vary in taste, color, and texture. When choosing which type of pasta and sauce to serve together, there is a general rule regarding compatibility. Simple sauces like pesto are ideal for long and thin strands of pasta while tomato sauce combines well with thicker pasta.

Talking about Thicker and Chunkier Sauces, they have the better ability to cling onto the holes and cuts of short, tubular, twisted pasta. The extra sauce left on the plate after all of the pasta has been eaten is often mopped up with a piece of bread.

In cooking terms, a sauce is liquid, cream or semi-solid food served on or used in preparing other foods. Sauces are not normally consumed by themselves; they add flavor, moisture, and visual appeal to another dish. A sauce is a French word taken from the Latin salsa, meaning salted.

So in today’s article, I will be discussing on how to make a quick pasta with a vegetable sauce. You know, each traditional pasta dish is defined by a specific kind of pasta, a specific cooking style and a specific sauce or condiment. There are a large number of evolutions and variants of the traditional dishes. Pasta is also often used as a complementary ingredient in some soups, but these are not considered pasta dishes.

This tomato sauce comes together quickly and beats bottled sauce by a mile with less fat, less sodium, and more flavor.

Sit tight and relax while we move on to the article.



  1. 3 canned plum tomatoes (peeled)
  2. 1 tablespoon lemon juice
  • 1 teaspoon olive oil
  1. 2 teaspoon chopped fresh basil or parsley
  2. 1 clove garlic (minced)
  3. 6-ounce medium shell pasta
  • ½ cup frozen green beans
  • 2/3 cup frozen corn
  1. 1 tablespoon crumbled feta cheese
  2. ¼ cup sweet red pepper (well seeded and chopped)



  1. In a clean food processor or blender, add together the tomatoes, lemon juice, and the olive oil, process all till they become smooth.
  2. Now is the time to add the garlic, the basil or parsley, process them using the turn on/off button just until the mixture is well combined, set aside.
  3. In a clean large saucepan of boiling water, cook the pasta for about 5minutes, when this is done, add the green beans and cook for 2minutes, after that add the corn and pepper and cook for 1minutes or till the pasta is well cooked and all other vegetables added are crisp-tender.
  4. Drain well and transfer it into a large bowl (remember anything you are using in cooking must all be washed and clean to avoid sands in the meal).
  5. Add the tomato mixture and the feta cheese, toss to combine. After that, it is ready for consumption.



This dish can be packed in an airtight container and served cold as a pasta salad. This pasta dish can be accompanied with Garlic Bread Sticks and Melba Toast, in order to give it a savory taste.


Enjoy This Mouth Watery Dish! Happy Cooking. See You All Next Week

Don’t Forget to Visit Our New Website

Enjoy Your Weekends.

Food, Soup, Soup


Hello esteemed readers, welcome back.
I will be delving back to the Efik Dishes in today’s article. Sit back and relax while i take you down to it.

Efik dishes are mainly foods from the rivers that characterize their very existence. All Efik clans and sub-clans are located by river banks or creeks and so their nutritional culture derives from the seas. Their source of protein is mainly from the fish though most times from meat captured both from waters and forests. The fish sources range from shelled fishes of all kinds including periwinkles, mussels, oysters and clams; crustaceans like shrimps, lobsters and prawns, to a variety of species of fish like catfish, flatfish, scaled fish and the like
This soup is a creation of a fisherman (Oko Iyak) in the creeks. Ine is a shack where the fishermen stay while on their fishing expedition. These men could leave their homes for several weeks at a time. They usually stay to smoke some of the fish and shrimps in preparation for the market. Out there, they survive on sea food.
Though it does not really matter the kind of fish you use, be it cat fish, crocker or so as long as it is fresh fish. Like mine I used the Shinny nose type of fish (Edeng). This is the king of all fishes (Obong Iyak) for we Efiks. according to some, this fish was eaten by the affluent back in the day. It was expensive and very scarce unlike the cat fish (Inanga) that was a staple in most houses. Edeng is still expensive and usually sells out fast. My mom grand mom spent most of her at the beach (Esuk) in the village when some fishermen docked with the day’s catch. She would buy some and bring back home each time I go visiting she would then prepare this soup for all to eat. The price usually doubles at the fish market in Calabar.

i. Shrimp (Ndek Obu)
ii. Shinny Nose Fish (Edeng)
iii. Clams (Nkob)
iv. Fresh Pepper (Ndek Ntokon)
v. Onions (Oyim)
vi. Fresh Curry Leaf (Iko)
vii. Water for steaming and cooking (Mmong)
viii. Crab (Nkongo)
ix. Perewinkle (Usosioho Mfi)


1. Cut the fish in medium size, ensure to remove the fins and the gills, after that wash it with clean water before using hot or warm water to wash it thoroughly and rinse with clean water before adding it to a clean sauce pan.

2. Finely clean up the shrimp and clams for free eating, wash and add in the sauce pan of the fish then season with pepper, onions, salt, after that steam for about 5minutes. After that remove from heat. Separate the broth and set aside.

3. Heat the palm oil for about a minute or less, add the fish into the hot oil, add more pepper, clams and shrimps, then add the broth and allow to simmer for 5minutes.

4. If the broth is not enough add some more water or little water depending on the quantity you need. Taste to know if the seasonings are enough, if they are not add more pepper and salt to taste. But if the taste is ok allow it. After this, add a stem of Iko (fresh curry) for the aroma. Iko is fantastic aroma for sea food dishes.


You don’t need too much water in this soup. The idea is for the person eating it to be able to grab chunks of fish and other sea foods for every ball of eba. that is the only way you can enjoy it.

Efere Ine is simple to prepare. You basically just need fresh fish, palmoil and your spices. Or you can throw in whatever seafood that you fancy.

Happy new month all. see you next week.

Dessert, Food, Snacks


What do we mean by the word chocolate pudding?

When we call the name chocolate puddings it simply means, a class of dessert with chocolate flavors. There are basically two types of chocolate puddings.
1. Boiled and Chilled Dessert version. Has the texture of a starch and custard, and it is mostly eaten in Canada, South-East, U.S and in Sweden.
2. Steamed/Baked version. This has a texture of a cake and it is popular in the U.K, New Zealand and Australia.
Chocolate pudding is a relatively light dessert in comparison to others.
Chocolate puddings are usually made with milk, sugar, flavored with vanilla and chocolate. It is thickened with corn starch or flour. But most people prefer using egg in making their chocolate puddings. Let me show us how to make this dessert without add egg to it.
Here is a creamy dessert that tastes sweet on the lips but it won’t cling to your hips. Lol! For a slimmer pudding, replace the low-fat milk with slim-milk. You can as well replace the sugar with honey.
Calories 192
Calories from fat 6.2g (29%)
Total fat 129
Saturated fat 3.7g (26%)

i. 6 strawberries for garnishing (optional) 2 cups low fat milk (1%)
ii. 2 tablespoon of sugar or honey
iii. 1 tablespoon corn starch
iv. 1 tablespoon cocoa
v. 1 teaspoon vanilla
vi. 1 square (1ounce) semi sweet chocolate (finely chopped)
vii. 1 banana for garnishing (optional)
ix. 1 cup non-fat whipped topping for garnishing (optional)

1. In a medium clean sauce pan, whisk together the milk, sugar or honey, corn starch and cocoa until the blend well. Then whisk over medium heat until the mixture comes to a boil.
2. Get the sauce pan off the heat, stir in the chocolate, over a low heat slowly bring the mixture to boil. Stir continuously and allow it to boil for 2 minutes before adding the vanilla. Stir again.
3. Spoon in the puddings into four 6 ounce dessert glasses or custard cups, cover it with a plastic wrap (be sure that the plastic touches the surface of the pudding to prevent a skin from forming).
4. Refrigerate it for at least 1-2 hours or until it becomes well chilled, then serve it.
To enjoy this dessert, you need to serve it well garnished with banana, whipped topping and strawberries (though it is your choice to choose what to serve or garnish it with).




                                      OUR SPIRITUAL FOOD
Your maturity as a Christian is measured by the love of God that you express to others.
The new creation is created to love not to hate. You can only give what you have and the more you have a thing, the more you give. So therefore learn to love and give more often than you receive.

Hello again, I am back. Now let’s get on with today’s article.
Today’s article is on “CREAMY PEPPER DIP”.
The key to a delicious low- fat dip is switching from high fat cream cheese and yogurt to non-fat versions. Now when I am preparing this dip I love it with fresh cut red peppers, carrots and celery. Most times I use broccoli as well. This is one dip I just get addicted to most of the time. You too can give it a try. Stay back and relax while we get it going.
Creamy Pepper Dip’s Standard Recipes contains 105 calories from 10g fat (58% of calories). While it’s Fat Make Over contains 100 calories from 1.8g fat (16% calories).
1g Protein
4% Vitamin A
10% Vitamin C
2% Calcium
5g Carbohydrate (2%)
5g Cholesterol (2%)
Remember the amount per-serving is 105 calories from 58-60 percent daily values are based on a 2000 calorie diet. Your daily values may be higher or lower, it all depends on your calorie needs. All set now down to the main biz.

i. 1 red onion (well chopped)
ii. 2 teaspoons olive oil
iii. ¾ cup drained water
iv. Packed chopped roasted red peppers
v. 3 ounces non-fat cream cheese
vi. 6 tablespoons non-fat plain yogurt
vii. 2 tablespoons fat-free Italian dressing.
viii. 2 carrots (not necessary needed)
ix. Celery (for garnishing)


x. 2 cups mayonnaise

xi. 1 cup buttermilk

xii. 2 teaspoons garlic salt

xiii. Assorted fresh vegetables (for serving)

xiv. Ridged potato chips

1. In a clean small no-stick skillet oven, set a medium-high heat and sauté the onions in the oil for 6-8 minutes or till it becomes tender.
2. Transfer it to a food processor and add the peppers, cream cheese, yogurt, mayonnaise, buttermilk  and carrots and dressing.
3. Process until they become smooth, after that transfer into a clean serving bowl, cover it and refrigerate for at least 1 hour before serving it. While serving you can add the celery (if you want)
This Makes 8 Servings

Serve with any vegetables or with potato chips.
Well done, that’s it. You are there! Enjoy your dip. Till next Thursday.
This is where I drop my pen. Bye for now.



Today on the blog is “ONUNU”.

Onunu is another delicacy from
Rivers State. What i love about it is the way it is prepared. What i mean there is, we all know pounded yam right? I’m sure we do, but this one is yam pounded with boiled plantains and then finished off with Palm oil and fresh pepper, that is if you wish to add it.

Onunu mostly is served with a spicy fish pepper soup. But i just decided to prepare this recipe alone for this post, to showcase Rivers State Rich delicacy and surprisingly, it came out just as expected, though it’s served with native soup. To me, based on my own findings and practical Onunu can as well be served with any local soup of your choice, it must not be basically with fish pepper soup.

i. Yam
ii. Ripe plantain
iii. Palm oil
iv. Fresh pepper (optional)

1. Slice the yam, wash it thoroughly and boil, when it is cooked, about half way, add the ripe plantains.

2. If you follow the steps, You will be amazed that you will enjoy it in a 70- 30% ratio of yams to plantain. Before you pound it, be certain that both the yams and the plantains are well cooked (soft). Then bring it down

3. In a clean mortar and pestel, Start pounding the yams first because of its pulp and stretchy nature, as soon as it starts getting smooth, add the plantain. You know since it’s a traditional food you need do it the traditional way.

N/B: Tho we are in modern day i so i will advice you to go for a food processor where you have the hook/blade or even a hand mixer, instead of a mortar inorder to save yourself from the trouble of having to pound yourself.

* Which ever one you choose to use is up to you, but remember to first pound the yams to a pulp, before the plantains, after that finish it off with the dough tool.

4. Once both Recipes is in a smooth consistency, add the amount of fresh pepper you want (that is if you wish to add it this is the time to add it, before the oil). Now add little palm oil, while the mash is still hot, so it can take away that curdling taste of the palm oil.

5. Finish off the pounding, until the palm oil is well blended, now changing the colour to yellow and that’s it, you finally have Onunu on your table ready for consumption. It is very sweet, the way the plantain is mashed with the yam.

Happy Cooking!!! Thanks for your time see you all next week! Happy Easter In Advance