Naija Foodie Update

FOODIE NAIJA UPDATE ( Pegan Diet: Is It Paleo or Vegan Diet? What Is It Actually?)

Thousands of different diets are circulating through the internet in recent years, each promising exceptional results – but only a few of them are truly delivering on their promises. The Pegan Diet is a term that has been rising in popularity recently, and many, people have adapted to this diet. The diet mixes the healthiest elements of both the Paleo and Vegan diet; thus creating a diet that ensures the dieter achieves a perfect balance between nutrition, healthy fats and other essential compounds that the body needs to not only be healthy but also to function better. In this post, we’d like to focus on what exactly the Pegan diet is, as well as take a look at its benefits and drawbacks, to help you make a more informed decision as to whether or not this diet is suitable for you.

               What Is The Pegan Diet

Before we take a look at the pros and cons, as well as the food choices that you can choose from when you follow the Pegan diet, let’s take a quick look at what exactly this diet is. As we’ve mentioned previously, the diet is a combination of both a Vegan diet plan and a Paleo diet plan – many people are confused in this part as they think it is either one of the two. To better understand, let’s take a look at these two diets separately:

  • Vegan Diet – The Vegetarian Resource Group
    explains that a vegan diet is similar to a vegetarian diet, but in addition to excluding fish, poultry, and meat from their diet, vegans also exclude all kind of animal-related products from their diets and their lifestyle. This includes eggs and honey, as well as cosmetics, wool, leather and other products that contain animal by-products.
  • Paleo Diet – A Paleo diet, according to Nerd Fitness
    , is a diet that follows the tradition of “living like a caveman” about a person’s diet. This means a person who follows a Paleo diet would eat anything a caveman would be able to hunt for or gather, such as fruits and vegetables, fish, meat, seeds, and nuts. Anything that a caveman would not be able to gather or hunt for, such as cereal, candy, and pasta, should be eliminated.

CNN Health explains that the Pegan diet fundamentally requires the individual to adjust their diet in such a way that meats only account for 25% of their dietary intake and plants for the rest of the 75%. Unlike a vegan diet that would only require a vegetarian diet for weight loss, as an example, the Pegan diet would also require the person to consume some meat as well, even when used for weight loss.

The Benefits Of The Pegan Diet

Let’s take a look at some of the most beneficial advantages that you can obtain when you follow the Pegan diet.

  • The Pegan diet does not allow any dairy products to be consumed. While this might be difficult for some people to adapt to, it might have numerous benefits for you. Nutrition Studies
    explains that higher dairy intake has been linked to a higher risk of prostate cancer, ovarian cancer, and type 1 diabetes.
  • Pegan dieting
    combines the healthiest elements of the Vegan and Paleo diet without bringing along any of the adverse impacts that any of the two diets have been associated with; thus you are giving your body healthy foods that will help it function better.
  • This diet is also perfect for people who have a little extra fat that seems to be stubborn as the combination of foods often helps to reduce stubborn fat around the stomach and buttock areas.

               The Drawbacks Of The Pegan Diet

Similar to how this type of diet has numerous benefits for the dieter, we should also focus on the drawbacks that this diet has.

  • The Pegan diet completely prohibits the consumption of dairy products, which might be very difficult for some people to adapt to.
  • This diet requires the consumption of organic meats only. These meats are much more expensive than non-organic meats, which means a person would need to have a larger budget to work on if they are switching from another diet to the Pegan diet.
  • Switching from a Vegan diet to a Pegan diet can be quite difficult as 25% of all food intake should be meat in this diet, but with a Vegan lifestyle, the person would be used to completely avoiding any animal-based products, including eggs and meat.

               What’s Allowed And What’s Not?

While we have discussed the most important aspects of the Pegan diet, we should also look at the foods that are allowed and, of course, the ones that are not allowed. We’ll also share some delicious meal ideas with you to help you get started.

Allowed Foods:

  • Certain fats that are considered to be of high quality. These fats are high in Omega-3 fatty acids. It includes olive oil, avocado oil, and coconut oil.
  • Lentils, but legumes, peanuts, pinto and other types of beans are not allowed.
  • Healthy grains like quinoa.
  • Grass-fed meat that comes from animals that are antibiotic-free (organic meat). Eggs, beef and other types of meat should not account for more than 25% of a person’s daily food intake.
  • Vegetables and fruit are vital for this diet and must account for 75% of all food that the person consumes daily.

Disallowed Foods:

  • Sugar should be avoided as much as possible. It is okay to consume something that contains sugar once in a while, but this should be seen as an occasional treat.
  • Dairy should be completely avoided if you intend to follow through on this diet plan as dairy might be difficult to digest.
  • Soy is also a food that should be avoided when following the Pegan diet plan.

Meal Idea

To help you get started, here are a few meal ideas that you can prepare while following the Pegan diet plan:

  • Vegan Ceaser Salad
  • Falafel
  • Gluten Free Carrot Cake
  • Chicken With Sun-Dried Tomatoes, Goat Cheese and Spinach

Final Words

While both the Vegan and Paleo diet is often considered to be two excellent choices when it comes to maintaining a healthy lifestyle, many people are now turning towards a Pegan diet, which combines the best elements of these two diets in one. The diet is healthy and has numerous benefits for the dieter, and can even help to reduce your risk of obtaining certain diseases and health conditions.

Foodie Update

FOODIE UPDATE ( Are Avolattes Real? Find Out.)

There was a time when I really liked avocado. When I ate guacamole and chips like it was no big deal. That was before, of course. Before avocados became avocados, and the consumption of this once-delicious treat was like an entrée into a secret club I was in no way prepared to join. The club of hipsters, who took the simple avocado and turned it into a replacement for basically everything. Some say these crafty hipsters are even serving up hot beverages inside avocados these days. A few skeptics don’t believe these so-called avolattes are real, but I know me a few hipsters. And honestly, I put nothing past them.

According to Cosmopolitan, a cafe in Australia has started serving up warm beverages in the hollowed out husk of an avocado. The Truman Cafe in Melbourne — a vegetarian/vegan restaurant — is reportedly the culprit behind the unique avolatte. Apparently, they like to serve up a perfectly yummy latte inside something they were meant to throw into the compost bin like a bunch of earth-friendly hooligans. I don’t know what makes me scratch my head more about this — the fact that avocados have somehow taken over yet another food and beverage domain or the name the good folks at the Truman Cafe use for the avocado husk: the “vegan cup.”

Whether or not the avolatte takes off in the good old U.S. of A. remains to be seen. Judging by much of the response on the internet, decider of all things, it could really go either way at this point. Some are ready to embrace all questionable trends from 2017, and the two that seem to be going together are lattes served in avocados and rompers for men. Will wonders never cease?



                                      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

Naija Foodie Update


Frozen food business in Nigeria has become another successful goal to become rich and have a sustainable income. The demands for frozen foods only grows concerning to the increase of
middle-class citizens. Moreover, these citizens tend to live in urban areas of Nigeria.

If they can get some fresh food in
rural areas of the country, it may not be an option for big cities. It makes frozen foods business one of the best options for new entrepreneurs. Frozen food poses many advantages for any urban consumer. The frozen state of
the food keeps it fresh and saves nutrient elements. The business is very profitable as depending on the food`s size and sale location, one entrepreneur can get up to 200% profit.

How to start frozen food business?
Frozen food business plan sample
First of all, you need to have a business plan for the frozen food business. When you start your business many things come into your mind. Therefore, you need to
analyze the market and your actions to conquering the market.

It means that your strategy would be divided into two folds:
1. How to survive?
2. How to prosper?
You may need to find other persons who are also in the frozen foods business. They would give you a professional advice how
to write a business plan. The simplest business plan consists of the following clauses:
Product description. In this part, you need to include your type of goods to sell, distributors, farms, manufacturer, freezing, and packaging process.

Equipment. You need to include how many freezers you plan to get and if they are ready to be sold or ship. If you are setting up a frozen food business from home, then you should explain the whole process for packaging and
freezing. Describe vehicles you plan to use to distribute your products.

Industry: If you plan to sell directly to consumers, then you need to analyze the market demand of the area where you
want to sell products. You should explain why people will want your product! If you plan to sell to the local restaurants and groceries, then identify the size of
the business. Do not forget to analyze your competitors and prove that your food would be competitive on the market.

Marketing: In this section, you need to describe how you will sell the products. If you plan to sell it directly, then explain your packaging and label that will help
people to buy food from you. Marketing also cover your product promotion plan.

Finances: In this part, you need to
estimate your profit and expenses. Do not forget that expenses include the cost of equipment, delivery, packaging, storing and manufacturing. Calculate your prices and be sure that they are
marketable. You should also calculate some products you need to sell to stay in the frozen food business in Nigeria. The frozen food business plan is to be composed for three years at least.

The mentioned above clauses are minimally required for a frozen food business plan.
Business Capital
It`s an essential part if you want to launch your frozen food business. You should search for capital before you start any
business. The scale of your venture is limited by the amount of money you have brought to support it.

Moreover, you should understand that before your recently open frozen food shop starts to bring you profit, you need to invest
a huge amount of money in it. Make enough budget so that you would cover all initial expenses. You might also consider setting aside some sum of money to stay in business if you can`t stabilize your income in first months.

Product Line: Think clearly about what you are going to sell to the people. You might think about
getting your hands on poultry products as they are in great demand. Therefore, poultry and seafood can be your first option as it`s the best to start with something what everybody needs. Still, make your local market analysis, try to find what the number one frozen food in the
area is.

For instance, you want to start with fish, then try to find which fish people prefer in this particular area. Moreover, if you want to sell different frozen products, then do
not store them in one refrigerator. For example, fish has not pleasant aroma for some people. If you are about to start poultry and fish frozen food business, then some people may not like the idea of
getting two products from the same refrigerator.

Suitable Location: The location is also a necessary part of any
business. Some ventures thrive in certain locations, while others fail. Once again, make a complete analysis of the area you want to start your business. Moreover,
analyze your frozen food shop perspective in two years in this area.
If you understand that you will live in this area in the survival mode and it will not change in the next few years, then why don’t you consider other options? Initial
costs for the business can provide you few month of the survival mode until you start to get profit.

Naija Foodie Update


Would you eat meat that’s not really meat?

One San Francisco-based food
startup is hoping that you’ll say yes and revolutionize the $200 billion U.S. meat industry in the process.

Memphis Meats claims that it’s
produced the first chicken grown
entirely from self-reproducing cells in a lab. Earlier this week, the company invited a few taste-testers to officially taste their lab-grown chicken and duck, and the Wall Street Journal reports it was a complete success.

Most who tasted the “clean meat” said that it was nearly identical to real chicken and duck and that they’d eat it again.
Memphis Meats isn’t the only food related upstart trying to disrupt the industry.

Others, such as Netherlands-
based Mosa Meat, have used muscle cells from cows to create the world’s first “clean” burger and meatballs.
However, Memphis Meats is focused on chicken and duck right now because they’re two of the most widely consumed proteins in the world.

Animal advocates and scientists say this could have huge ethical and environmental implications. Research suggests that growing food for the world’s increasing population is likely to send greenhouse gas emissions over
the safety threshold in the next three decades unless there’s a worldwide push to eat less meat.

Then there’s the possibility that the widespread use of antibiotics in meat is contributing to the rise of antibiotic-resistant superbugs. This is also to say nothing of the fact that most of the animals riased in factory farms are treated,
frankly, like shit.

Those in the meat processing industry have also taken note. WSJ reports that last fall, Tyson Foods Inc. launched a venture capital fund to invest in cell cultured meat growth, and Kevin Myers,
the head of product development for Hormel Food Corp. told the WSJ that he thought cultured-meat tech is a “good long-term proposition.”

According to the USDA, U.S. consumers ate an average of 90.9 pounds of chicken apiece last year. While Memphis meats can’t yet produce clean chicken in such large quantities, the company is
hoping to begin selling its meat
commercially by 2021, so you may see it on your grocery store shelves soon enough.

Naija Foodie Update


A representative of the United Nations, Mr Patrick David, made the disclosure in Abuja during a stakeholders’ meeting on food security in northern Nigeria.

Mr David said the situation was worsened by the Boko Haram insurgency, as well as the persistent clashes between farmers and herdsmen in the region.

He noted that after studying the
population of those affected by food insecurity, one of the recommendations to address the situation was to strengthen their access to food.

“Food assistance is very critical for lots of people in the Northeast states. In addition to that, we’ve seen that the level of malnutrition in these three states (Borno, Yobe and Adamawa) are very critical.

“It’s one of the other recommendations to strengthen the fight against malnutrition in these states and in everywhere we can find children in difficult situation.

“Globally when you look at the 16 states, the expected estimate is that more than eight million people are food insecure.
“Of course majority of them are in the Northeast states and there is more than 4.5 million people who still need assistance because they are severely food insecure in the three Northeast states.

“Besides that, the recommendation for the majority of these states which have been studied is to strengthen their access to food.

“The recommendations are expected to be proposed to decision makers to find a way to strengthen the resilience of this

“There are many ways to strengthen the resilience in agriculture, in livestock production, in fisheries,” the UN official explained.



The Blessings And Privilege Of Prayer And he spake a parable unto them to this end, that men ought always to pray, and not
to faint (Luke 18:1).

The victorious and triumphant life, which is God-ordained, and His will for you in Christ, isn’t really possible without prayer.The Bible
says, “…The effectual fervent prayer of a righteous man availeth much” (James 5:16).

Hello Readers! Welcome back to today’s article that is on “Macaroni Salad”.

Macaroni salad as the name goes, is a type of pasta salad, usually served cold, made with cooked elbow macaroni and mostly prepared with mayonnaise.

it is often served as a side dish to barbecue, fried chicken, or other picnic stylish dishes. Such as any dish be it national or regional variations abound, but mind you, generally it is prepared with raw
diced onions, dill or sweet pickles, celery and seasoned with salt and pepper as well.

In Australia, and in New Zealand it is commonly known as pasta salad which is made usually with cooked shell pasta pieces and it is the ones from supermarket.

Then In Philippines, macaroni salad is what it is known as, where by it has a mildly sweet flavor. Chicken is more often
used in the dish. It is served in parties and important gatherings.

Also In Puerto Rico macaroni salad mostly contain mayonnaise, mustard, can tuna or bits of spam ( so to say), onions, Cubanelle peppers and pimentos.

Lastly In Hawaii which is located in the United States, macaroni salad is a popular staple in plate lunches. I am sure you wouldn’t miss it for anything?
Now we head into the main post which is Recipes and Steps in preparing this dish.

i. Dry elbow macaroni (quantity of your choice), ensure to rinse, cook and drain out the water.
ii. 1/3 cup diced celery
iii. Minced red onion, (soaked in
cold water for 5 minutes, then drain)
iv. 1 tablespoon minced flat-leaf parsley
v. 1/2 cup diced vine-ripened tomato (it’s optional)
vi. Mayonnaise (to your taste)
vii. 3/4 teaspoon dry mustard
viii. 1 1/2 teaspoons sugar (you can use your own measurement)
ix. 1 1/2 tablespoons cider vinegar
x. 3 tablespoons sour cream
xi. Kosher salt, (to taste)
xii. Freshly ground black pepper.

1. Wash the macaroni into a clean sauce pan and place on heat, when cooked well, remove from the heat and then drain out the water.
2. In a clean large bowl, combine the macaroni, celery, onion, parsley and the tomato.

3. In another small clean bowl, whisk together the mayonnaise, mustard, sugar, vinegar, sour
cream and salt properly. Pour the dressing over the salad and stir to combine. Add salt, pepper and any other thing you wish to add to taste. After that you are free to Serve yourself.

N/B: You can Store the remainings while covered in the refrigerator, for up to 3 days.
This is where i draw the curtains for the week! See you all next week, I’ll be back with Food Update On Monday!
Happy weekend in advance, have a great weekend



Today’s message talks about our spiritual reservoir. Your reaction to challenges and adversities of life will be to the extent of the Word of God you have inside you; the reservoir of the Word that’s stored up in your spirit.
In the day of crisis, you’re to pull from that reservoir of the Word
in you.

Hey There!
My ardent Readers, i welcome you all to this weeks edition of #FoodSegment #FoodRecipes. Before i proceed, let me quickly apologize for now publishing any article for 2 Thursdays’ now.

Lets move to today’s article, i will be teaching us how to make “Thickened Cooked Egg Custard”. The Mixtures of milk and eggs thickened by heat have long been part of European cuisine, since at least Ancient Rome.

Custards baked in pastry ( custard tarts) were very popular in the Middle Ages, and are the origin of the English word ‘custard’: the French term ‘ croustade’ originally referred to the crust of a tart, and is derived from the Italian word crostata, and ultimately the Latin crustāre.

Now in modern times, the name ‘custard’ is sometimes applied to “starch thickened” preparations like blancmange and Bird’s Custard.

And it is referred to as a wide variety of thickened dishes, inorder words, the word “custard” (crème moulée, in French), refers only to an egg thickened custard.

Now lets, see the Recipes and Process needed in making this Delicious Come alive. Sit back and relax while i keep it Straight.

i. 1 tablespoon cornstarch (optional)
ii. 1/4 teaspoon pure vanilla extract
iii. A Pinch of salt
iv. Homemade whipped cream (for garnishing)
v. Freshly ground nutmeg, (also to be used for garnishing)
vi. 2 cups whole milk
vii. 1/2 vanilla bean, (well scraped and Sliced)
viii. 3 egg yolks
ix. 2 tablespoons granulated sugar

1. In a clean mixing bowl, mix together the milk, vanilla beans, and the vanilla bean pod in a very heavy saucepan. Place on medium
low heat until the milk becomes hot and then bubbles starts forming around the sides of the pan.

2. Meanwhile, in another medium mixing bowl, whisk the egg yolks until frothy. Then add the sugar,
cornstarch (if using), and salt and then continue stirring until well combined and a lighter yellow
color shows up. Stir in a cup of the hot milk into the egg mixture and beat to be well combine.

3. Pour in the tempered egg mixture back into the remaining milk in the saucepan. Reduce the heat to medium-low and then cook the custard, by stirring frequently for about 15-20 minutes or less, until well thickened.

4. Keep a close watch over it, and stir constantly towards the end to make sure the eggs don’t become overcooked. After that, Remove the saucepan from the stove/gas or whatever medium you are to use.

5. Whisk in the vanilla and stir the custard for another 2minute or so to release out some of the heat. Now Allow it to cool, when it gets cool, Serve at room temperature or refrigerate (depends on how cool you want it, but i would prefer for it to be a little warm).

Do not forget to Garnish it with lightly whipped cream and freshly ground nutmeg! Happy Cook!

Isn’t that easy to make? Have you ever tried this meal? Now it’s time to give it a shot. See you all next week. Happy weekend!

Food, Snacks


This is a message from our Heavenly Father to us through His Word. “My grace has been increased upon you says the Lord. I have empowered you says the
Lord and that which you were not able to accomplish, you will be able to accomplish it now.

Behold the anointing is on you and you shall perform signs and wonders for the glory of my name says the Lord, for I am with you. I
have strengthened you, behold the gifts of my Spirit have been abundantly supplied to you. Walk in the light of my word and in the
boldness of my Spirit. For you shall do great things for me, says the Lord.

The barriers have been removed and I have taken care of your concerns says the Lord because I knew you before you were born. I
chose you before you were born, you did not choose me but I chose you. I have made the direction for you.

In today’s article i will be publishing on “How To Make” “Italian Cheese Burgers”.
A cheeseburger as the name implies, is a hamburger topped
with cheese. In the Traditional way, a slice of cheese is placed on top of the meat patty, where as the burger can include many variations in structure, recipes and
composition. The cheese is mostly added to the cooking hamburger patty some minutes before the patty is entirely cooked, which allows the cheese to melt.

As of other hamburgers, a cheeseburger may include toppings, such as lettuce, tomato,
onion, pickles, mustard, mayonnaise, ketchup, or bacon.

Adding cheese to hamburgers became so popular in the late-1920s to mid-1930s, and there are several competing claims as
to who created the first cheeseburger.

This Italian Cheese Burger contains 359 calories as it standard recipe and 19.8g fat which is 50% of calories. While it’s makeover is 290 calories and 6.4g fat which is 20% of calories.

All you need for a healthy cheese burger is some part skim mozzarella cheese and extra-lean ground beef. In this version you get the taste you crave without all the fat and calories.

i. 1 pound extra-lean ground beef or Sirloin
ii. Italian bread (8 thick slices), toasted
iii. 1/4 cup finely chopped onion
iv. 1/4 cup well seeded and finely chopped green or red bell pepper
v. 1 clove garlic (well minced)
vi. 1/2 teaspoon dried basil
vii. 1/2 teaspoon dried oregano
viii. Low sodium stewed tomatoes (1 can)
ix. Shredded skim mozzarella cheese (1/4 cup)
x. 1/4 teaspoon black pepper (grounded)

1. First of all wash your hands with a moisturising soap and then wipe out the waters with a clean kitchen towel. Then put on your apron alongside your head vail to avoid hairs from entering the food. (ensure that the kitchen is well keep before you proceed.

2. In a clean medium bowl, mix together the beef, onions, red pepper, basil, oregano, garlic and the black pepper. Then shape into 4 burgers.

3. Pre-heat a grill to a medium high heat, after that coat a no stick skillet, with a no stick spray and warm over the medium high heat. Add the burgers and cook for 2-5 minutes per side or until both sides become brown enough, then reduce the heat to medium.
After that add the tomatoes and cook for 10 minutes.

4. Place each burger on a toast slice and top each with 1 tablespoon mozzarella and equal amount of tomatoes and another toast bread slice. (make sure the cheese melts well).
Makes 4 Servings

You can serve with any juice or drink of your choice.