SAMPLE FOOD TABLE.

Hey FitFam Foodies,

I remember I promised to make eating healthy fun for us all.

So this is me posting a sample food table because I know there are those days we just can't bring ourselves to think of what meal(s) to prepare and/or eat.

Hope we find this table helpful (especially if you are non-Nigerian).

We can tweak the meals depending on our preferences.

Any meals can serve as breakfast, lunch or dinner. I know some people who love swallows first thing in the morning, LOL!

Eat those meals you like more often, eating does not have to seem like a chore.

Have your healthy snacks in between meals.

There should be about 3 to 4 hour intervals between each meal.

Please note that * in the table means No OIL or Little OIL
** in the table means A Handful.

PORTION CONTROL is key! (Easiest way to measure your meals, portion your meals with the size of your fist).


You can also click here for older posts on plating method https://fitfamfoodie.blogspot.com.ng/2016/05/portion-size-tips.html

and simple ways to measure standard food servings https://fitfamfoodie.blogspot.com.ng/2016/05/simple-ways-to-measure-standard-food.html

https://fitfamfoodie.blogspot.com.ng/2016/05/simple-ways-to-measure-standard-food_20.html


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Recipe - Baked Bean-Frita (Moi-moi)

Baked Bean-Frita (Moi-moi)

You will need:

Beans ( quantity to suite just as much you desire to make)
Water
Egg ( 1 or more raw eggs, 1 or more Boiled eggs - depending on the quantity of beans)
Scotch bonnet peppers (ata rodo) - sliced
Onion - sliced
Chicken-Turkey Sausage - sliced
include more ingredients as you desire

Spices and seasoning (of your choice) - I used:

Dry pepper
Ground crayfish
Ginger powder
Garlic powder
Salt
Bouillon cube

DIRECTIONS

In a bowl, soak beans in water (to make the back soft and easy to peel).

Peel the back of the beans.
Soak the peeled beans in warm/hot water (to soften it).
Once the peeled beans are soft, the next step is to grind.

In your blender/food processor add your beans, onions and scotch bonnet peppers (and some water).
Blend till you have a very smooth mix.

In a bowl, pour your blended beans mix.
Break in an egg, then add your spices and seasoning.
Mix in all till well combined.
If you don't have a hand mixer, you can use a spatula / wooden spoon.
Mix till you have a very light beans mix.

Now you will be set to start the next stage of your baked bean frita process.

Your mix is all light and flavored. Your onions, sauasge(s), egg(s), pepper(s) are all sliced.

Grease a microwave or oven safe dish.
Spread your beans mix.
Lay your sliced add-ins.

Repeat these steps depending on the size of how you want your bake to be.
I repeated mine twice.
Place your ready-to-bake bean-frita in the microwave / oven.
Bake for 12 - 15 minutes or till a knife pierced into the center of your bake comes out clean.

Voila, your healthy protein packed baked bean-frita is ready.

I enjoyed a cut piece with beef and garri ( cassava flakes , cassava dust) *winks*

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Extra Recipe plus Meal Prep Tip below *wink wink*

Here's a different mix with Egg and Fish Chunks.

Baked Bean-Frita cut up, packed with a side of Pap (uncooked) and Milk.

Meal Prepping

Hello Fitfam Foodies

Welcome to a brand new month.

Now many of us keep saying "I will prepare and pack my meals ahead this week". "I will change my eating habits as from Monday". "I will start eating healthy tomorrow". I will, I will, I will...

Only for us to do the exact opposite of what we WILL to do!

No, I'm NOT here to judge you, I'm here to tell you..."You Can Do It".

This is me, portioning my Bulgur and VeggieSauce

If you really want to maintain a healthy eating habit (lifestyle), then condition your mind to the fact that MEAL PREPPING is the BAGGAGE that comes with it.

Fine, there would be days you feel lazy to pack your meals, talk less of even cook...but know and tell yourself that "the MEAL PREP days" must faaaaar outweigh the "I don't care WHAT I EAT"days.

This is me packing my meal for work, the night before.

It's not easy, I know...but in the past twelve months I have realized that it is possible. If I have been doing so, then you too can.

Really it's not that difficult. Make it a habit and you would be amazed how it becomes a lifestyle.

Follow me on instagram @bukikolade