Macho Pea Tostada
Are you looking for a quick meal to start the day? Don't want to use eggs or avocado? I asked myself these questions and peas came to mind! Maybe it's the colour, but either way, I love peas.
One of my favourite sides at Nandos is their mashed peas. I decided to recreate them as best I could and make some tacos, but with texture! Hence, the change to tostada which are baked (or fried) tortillas.
Macho peas at Nandos are simply a mix of peas with chilli, mint, and parsley.
This is a great way to get a savoury bite without packing on the calories.
Ingredients
2 flour tortillas
Cooking oil spray
1 tablespoon lemon juice
1/2 teaspoon salt
1 teaspoon black pepper
1 tablespoon dried parsley
1 tablespoon fresh mint, finely chopped
1/2 teaspoon garlic, minced
1/2 teaspoon dried chilli flakes
1 teaspoon olive oil
1/2 cup cooked peas (I just used canned)
Chopped nuts to garnish
Instructions
Spray your tortillas with cooking spray on each side and bake in a 400F oven for 5-7 minutes. Turn over to crispen both sides when the upward-facing side starts to puff up and brown.
Set aside a few peas to garnish, and mash the rest in a bowl with all the other ingredients.
Spread the peas on your tostadas, garnish with fresh mint, whole peas, chopped nuts and olive oil!
Groundnut, Corn, and Sweet Potato Platter
This platter is what I call the Zimbabwean snack ‘trifecta’, enjoyed in the morning or afternoon with milk tea. It's more common to eat each one separately, but all three are considered go-to energy boosters as they are affordable, easy to find, or grown in people’s gardens or community plots.
Groundnuts are plentiful during the rainy season, and provide a dose of protein - probably my favourite! We had them once in a while in my family, and I used to get thrilled picking them up from the street side vendors, a fond memory.
It's also not uncommon to serve one or all three for guests before a meal, as an appetizer.
You can serve them on a platter in very small portions, this is as wholefoods as it gets!
Ingredients
12-16 cups water
4 tablespoons salt
2-3 corn/maize cobbs
2-3 yams (not the orange-fleshed sweet potatoes)
4 cups groundnuts, shelled, unsalted, raw, and washed
Instructions
Split the water into two parts in large pots, placing the yams and corn together to boil with one tablespoon of salt.
In the second pot, add three tablespoons of salt and the groundnuts.
Boil both pots until the water has evaporated or the vegetables are softened and fully cooked. If you need to add water and time, do so.
Serve hot with milk tea, enough for 5-6.
Baked Bean and Corn Breakfast Tacos with Harissa
You can use fresh ingredients or whatever you have available to repurpose and prevent food waste. After a cookout, for example, many of us have leftover vegetables or other sides, why not use them to make tacos in the morning?
Baked beans and sweet corn go seamlessly together, and I add some taco seasoning to bring the flavours together.
We all know tacos need a sauce to enhance the taste and add just one more element to bring them to the finish line. Most people also like a spicy kick to their food, but instead of drenching your tacos in hot sauce or going to pico de gallo route, make some harissa!
Harissa is a North African sauce that serves as a staple in most Tunisian kitchens where it originated. The chili paste has gained global popularity, and I certainly can't wait to try it in its most authentic form when I visit the region. I whipped up my quick version you can use, but there are several recipes available if it's something you want to understand better.
You'll be glad these tacos woke you up regardless!
Ingredients
1/3 cup baked beans
Pinch of salt
1/8 cup water
1/2 teaspoon black pepper
1 teaspoon Primal Palate taco seasoning
1/4 cup sweet corn
Handful of arugula or spring greens
2-3 corn tortillas, charred on the stove top
3 cherry tomatoes, sliced in half
1 tablespoon butter
Quick harissa:
1/4 cup olive oil
1/4 teaspoon salt
1/4 cup chili powder
1/4 teaspoon cayenne pepper
2 tablespoons garlic, minced
1/2 teaspoon caraway seeds or dill
1 teaspoon mint (you may have a teabag if no dried spice)
1 teaspoon coriander
You can tweak the measurements to form the paste consistency you want.
Instructions
Heat the butter and toss the baked beans and corn in a saucepan with the salt, pepper, water and taco seasoning, cook for about 3 minutes.
Toast the flour tortillas directly over the gas stove to crispen then up. Brush lightly with the melted butter.
Prepare your harissa. Add the olive oil to a small saucepan and heat. Add the garlic and saute until golden, not burnt!
Take your pan off the heat and stir in your spices. (You can cook the spices for another minute if you like to bring our the flavours even more).
Assemble the tacos. You can do this as you like just lay the corn and baked beans, spring greens, and tomatoes on the tortillas. Top with your harissa as you see fit.
Berbere Spice
This is an easy homemade berbere spice blend you can use in a variety of recipes.
Berbere is central to Ethiopian dishes and adds a unique, depth of flavour. You can use the seasoning on roasted vegetables, in soups, stews, and even in desserts. I have an oatmeal recipe that uses the spice blend here.
As I have said before African cuisine doesn’t have to be complicated! You can also borrow some elements of it. This recipe a staple I recommend always keeping at home!
Ingredients
1/4 cup paprika
1/2 cup chili powder or ground New Mexico chilies
1/4 teaspoon garlic powder
1/2 teaspoon cardamom
1 teaspoon coriander
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 teaspoon onion powder
1/2 teaspoon ground cloves
1 teaspoon mustard powder or fenugreek powder
Instructions
Mix all the spices together and store in an air-tight glass container.
Berbere-Spiced Cherry Chocolate Oats
This sweet and spicy combo is brought to you by the wonderous breakfast vehicle the oatmeal bowl! I love them because they are versatile, rich in fiber, and you can have fun with the toppings as well as with infusions.
Africa is a vast continent with many cultures within it that take a lot of time and care to make their dishes, partly because cooking is a social event. However, that doesn't mean all the dishes are difficult and time-consuming. You can also borrow elements and apply them to all kinds of food.
On that note, I add berbere to the oatmeal, a seasoning I've made before. It's a spice blend that is a mainstay in Ethiopian cuisine. It's a complex, rich, seasoning that is typically used in savory dishes to add depth of flavour but can be applied to desserts as well. I decided to add it to an already known pair that works - cherry and chocolate!
The cocoa powder and spicy berbere blend together seamlessly, and with the added cherries and brown sugar. Try it out!
Ingredients
1/3 cup cherries, pitted and chopped
2 tablespoons cocoa powder
1 tablespoon brown sugar
1 1/2 teaspoons berbere spice (adjust according to preference)
1/2 teaspoon salt
1/2 cup oats
1 1/2 cups plant-based milk
1/2 cup water
Instructions
Add the dry oats and milk to a pot and bring to a boil.
Reduce heat, and mix in the sugar, salt, and chopped cherries.
As the oatmeal cooks, prepare the berbere spice blend.
Add the berbere to the pot with additional water. Simmer for until the oats are fully cooked, season to taste. Total cook time is around 10 minutes.
Serve with cherries, whipped cream, and syrup! Enough for two.
Gluten-Free Banana Waffles
Need a quick one for a weekend breakfast or brunch? Try these banana waffles! They are soft, light, fluffy, and guilt-free.
They’re great if you have ripe bananas you need to make use of, and you’ll only need about 3 tablespoons of gluten-free flour (like coconut, almond, or oat). The rest of the batter consists of eggs (or a replacement), coconut, pecans and spices. The pecans and coconut add some needed texture.
No need for a whole lot of the sugar! The coconut, syrup or honey on top will do the trick.
Ingredients
2 bananas
1/4 cup pecans
1/4 cup desiccated coconut (sweetened)
1 teaspoon vanilla
3 1/2 tablespoons coconut flour
3 eggs
1/2 teaspoon salt
1/4 teaspoon nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
Instructions
Mash the bananas in a large bowl.
Add the eggs, spices, salt, baking soda and vanilla, whisk until evenly mixed.
Stir in the pecans and coconut.
Prepare your waffle maker and cook as normal.
Serve and garnish with syrup and whipped cream. Makes 2.
Avocado, Corn and Tomato Salad
When warmer weather rolls in you want an easy, refreshing salad that can be paired with almost every dish. For this salad the tomatoes provide acidity and a tang, the avocado a creamy texture, and the corn and red onion a necessary crunch.
Avocado, Corn and Tomato Salad
Ingredients:
- 2 large Hass avocados, chopped
- 1 1/2 cups cherry tomatoes, halved
- 2 large boiled or roasted corn cobs, shaved
- 1/2 cup red onion, finely chopped
- 4 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 teaspoons lemon juice
- 2 tablespoons black pepper
- 1 teaspoon chili flakes
- 2 teaspoons salt
Instructions:
- Slice the cherry tomatoes in half, place then in a bowl.
- Stand the corn cobs upright and shave the sides, place into the bowl with the tomatoes.
- Finely chop your onion, add to the bowl.
- Slice the avocados in half and scoop out each side, remove the seeds then cut into cubes.
- In a smaller bowl, whisk the salt, black pepper, chili flakes, olive oil, vinegar, and lemon.
- Add the dressing to the large bowl and mix until everything is evenly coated. Serve immediately or cover and refrigerate.
- Increase portions accordingly if needed.
Calories
370Fat (grams)
28.73Carbs (grams)
30.24Protein (grams)
4.5
Salmon and Asparagus Omelette
A light breakfast can be an easy decision but sometimes tricky especially when you are seeking a healthy option. Applying the keto diet rules can help narrow down your options, and the omelette is a great vehicle for this. You can stuff or top it with vegetables, healthy fats like avocado, and protein like fish and poultry. This omelette is decked out with herbs and a dollop of coconut cream with a side of avocado, totally guilt-free and should give you a great energy boost. You can also make it if you feel hungry later on in the day.
Recipe: Beat 2 eggs with a tablespoon of coconut cream or sour cream, season with salt and pepper. Cook the eggs in a non-stick pan until most of the egg liquid is firm, topping with bits of cheese and 1/8 cup asparagus tips, then add 1/8 cup shredded salmon on one side (the side you are going to fold over). Fold and cook for another 1-2 minutes, top with fresh thyme and cilantro.
Blueberry Chocolate Oatmeal Bowl
Blueberries are a superfood offering a wide range of benefits including antioxidants. Oats are also rich in nutrients, containing an ideal amount of soluble fiber (which make you feel fuller for longer). Why not combine the two for a morning boost? The great thing about oatmeal bowls is that you can top them with whatever you like!
Recipe: On a stovetop, for about 5-7 minutes on medium heat, cook your rolled oats with 1 teaspoon cinnamon, 1/4 cup blueberries, 1/2 teaspoon nutmeg, 1 tablespoon brown sugar, 1/3 cup milk, and 1/3 cup water. Once oats are cooked, add about 1/3 cup or so of milk. Top with another 1/4 cup blueberries and other dried fruits, peanut butter, chocolate chips, and/or honey.
Sweet Potato Toast
Swap out bread with sweet potato for some healthier toast! 🍌🥑
Sweet potatoes are high in antioxidants which is one of the reasons they are considered a super food! 🍠
Papaya Oatmeal Bowl
Looking to infuse your overnight oats? Leave them mixed in fruit like papaya mixed with coconut milk, honey, and chia seeds.
Gluten-Free Chocolate Protein Pancakes
A constant battle that some of us face is getting to indulge on occasion while meeting our daily macro requirements. Pancakes are a great vehicle to meet some of your nutritional goals. You can add almost anything to your batter such as flax and chia seeds. This recipe is packed with protein and collagen which both help provide building blocks for your healthy skin, hair, nails, and muscles.
Recipe: Blend 1 cup rolled oats, 1 scoop collagen, 4 eggs, 1/3 cup sugar, 1 tsp. cinnamon, 2 bananas, and 1/4 cup cocoa. Combine until smooth and lumps are gone. Add 1/4 cup batter to the greased pan on medium-low heat. Cook until bubbles start to form, about 2 minutes, before flipping to the other stick. Stack on top of a paper towel. Once complete, transfer to plate and drizzled melted chocolate mixed with a bit of heavy cream. Garnish with fresh strawberries.
Peanut Butter, Blueberry and Banana Oatmeal
A number of people seem to have a problem oats/porridge with it but it's delicious!
You just have to prepare it right. Think of it like any other bowl you can decorate like a painting 🎨 it's rich in fiber and can keep you full for hours especially if you use high protein toppings.
They are considered the healthiest grain by many nutritionists, also high in vitamins and protein.
Peanut Butter and Jelly Toast
How is it that the combination of peanut butter and jelly is so good...💭 all under 300 calories at 285 too.
Recipe: Crunchy peanut butter, organic blueberry jam, and high fiber bread. Side of 1/2 banana for comfort 🍌🍌🍌
Mango Banana Smoothie
Did you know Americans consume more bananas than apples and oranges combined? They are commonly known for their potassium content (422mg/medium banana), which does many things including helping to maintain fluid levels in the body and regulating the movement of nutrients and waste products 🙏
Recipe: 🍌1 banana 1/2 cup frozen mangoes 1/2 cup frozen peaches 1 cup Greek yoghurt 1 scoop.
Pineapple Banana Smoothie
🍌🍍Pineapple Banana Smoothie never disappoints me. Have a great day y 'all!
👉 Recipe: 1 cup frozen pineapple 1/2 banana, 1 scoop whey protein, tbsp. collagen, 1 tbsp. MCT oil, and 1/2 cup almond milk.
Blueberry Avocado Toast
🥑🥑🥑 A superfood overload of avocado, flaxseed, and blueberries are the perfect serving.
Kiwi Spinach Smoothie
😊 You are what you eat. You get out what you put in and that applies to everything in life.
📷 Recipe: 2 handfuls spinach, 1/2 cup matcha almond milk, 1 tbsp milled flax, 1/2 apple, 1/2 banana and 1/2 avocado.
Green Smoothie and Avocado Toast
Excerpt…..
💚🐸This is how to start the day on #toasttuesday! But there is nothing stopping you from having this for dinner if you had your other proteins during the course of the day!
Recipe: I made a kale 1/4 cup spinach (frozen) 2 cups smoothie with 1 banana and flaxseed added. The 1/2 of an avocado toast was simply mashed with chili flakes pepper and course salt. Both greens had a dash of lemon added in.
Chocolate Banana Oatmeal
Excerpt …….
🍌 🍫 Banana and Chocolate is one of my favorite flavor combinations ever! What's yours? Why not pimp up your oatmeal?
Recipe: Cook 1/3 cup oats on the stove with 1/2 tsp cinnamon, 1/2 tsp nutmeg, a drizzle of honey in equal parts water and milk for about 2 minutes. Top with fresh bananas and peanut butter.