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i n t r o
Foods Listed
Jollof Rice
Akara
Moin Moin
Fried Rice
Pounded Yam
Eba (Garri)
Goat Meat
Efo Riro
Efo w/Egusi
Puff Puff
6
Jollof Rice ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
#1
For full recipe, click here: Jollof Rice at Naija Chef
Chef’s Healthy Tips
Use less oil
Serve with less rice & more meat
Mix fresh spinach into jollof just before serving
1,025 Calories Per Serving*
*1 serving = 1.5 cups of jollof rice
#2 #3
For full recipe, click here: Moin Moin at Oya Come Chop
179 Calories
each
Protein
Fat
Carbs
48%
14%
38%
Akara and moin moin made with unpeeled beans are far more
nutritious and taste just as great as akara and moin moin made with
peeled beans.
Don’t knock it before you try it :)
Chef’s Healthy Tips
236 Calories
each
Protein
8%
Carbs
Fat
22%
70%
For full recipe, click here: Akara at Naija Chef
Akara ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
Moin Moin ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
Be generous with the vegetables in your fried rice
Be careful not to overcook in order to preserve the
vitamin C content of your peppers
Chef’s Healthy Tips
Fried Rice ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
#4 For full recipe, click here: Fried Rice at 9ja Foodie
Fat 23%
Carbs
68%
Protein
9%
560 Calories
Per Cup
For full recipe, click here: Poundo at Naija Chef
Eba ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
Pounded Yam ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
#5 #6
For full recipe, click here: Eba at All Nigerian Recipes
470 Calories Per Wrap*
*a wrap is the size of an average adult fist
Carbs
85% Fat
11%
Protein
4% 452 Calories Per Wrap*
Carbs
98%
Protein
1%
Fat
1%
*a wrap is the size of an average adult fist
Goat Meat ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
#7
For full recipe, click here: Goat Meat at Naija Chef
*One serving is 1.5 cups
Chef’s Healthy Tips
Enhance the flavor of the goat meat using herbs and spices instead of salt or bouillon cubes
Avoid frying meat as much as possible. Try the broil option on your oven as an alternative way to get the same crispy texture without the extra calories. This method also helps burn fat off the meat.
640 Calories Per Serving*
Carbs
Fat
Protein
53%
5%
42%
Efo Riro ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
Efo w/Egusi ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯
#8 #9 For full recipe, click here: Efo Riro at Naija Chef
For full recipe, click here: Efo Egusi at My Active Kitchen
760 Calories Per Serving
600 Calories Per Serving*
Fat
71%
Carbs
22%
Protein
7%
Protein
10%
Fat
38%
Carbs
52%
*One serving is 2 cups *One serving is 2 cups
Puff Puff ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯¯ ¯
#10
For full recipe, click here: Puff Puff at Afrolems
Resist the temptation to eat puff puff straight off the fire or out of a big bowl. Serve a small portion into a saucer and eat from there instead.
Chef’s Healthy Tip
560 Calories Per Serving*
*1 serving = 4 puff puffs
Protein
Fat
Carbs
57%
7%
36%
Naija Chef 9ja Foodie (fried rice) My Active Kitchen (egusi) Afrolems (puff puff recipe) Xawaash (puff puff picture) Dobby’s Signature (eba pic) All Nigerian Recipes (eba recipe) Oya Come Chop (moin moin)
Special Thanks To the following friends and bloggers whose beautiful pictures were included and/or recipes linked from this guide. Be sure to check them out online!
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