et i D ur o wo t Y r o fo yt d t o e a ri Fo n n V d ! so ria s d e p i k g t A ee es Ni t Ea
lud g. c n i n er ati n n E Pla hy l a alt e e M H
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Funké Koleosho’s
A T A S T E OF N I G E R I A
Discover Nigeria’s Rich, Exotic, Colourful & Nutritious Food Introduction:. Introduction The perception of Nigerian foods, can’t lend justice to their actual tastes and goodness. Unless these dishes have been sampled, their true place in comparison with cooking from around the world will not be rightfully established. The most distinguishing factor of Nigerian cuisine is the carbohydrate rich ingredients used to prepare a main dish, served with a sauce, soup or stew containing a combination of fish, meat and an abundance of vegetables. While some may have concerns for diets with high levels of carbohydrates, it must be emphasized that carbohydrates are an essential part of a balanced diet and eating them, albeit, in moderation cannot be ruled out. Traditional cooking methods support the use of fresh/ organic produce as these have an impact on the resulting dish. Meal times are times for sharing often with family members eating from the same dish!
Try it for Two Weeks!
The Taste of Nigeria Meal Planner presents simple and delicious meals from Nigeria which have been planned to create variety and a nutritionally balanced diet. The meals are some of the most popular delicacies from Nigeria, West Africa. The use of authentic spices, condiments and ingredients is encouraged to create meals which offer exotic aromas, tastes and flavours. You will me amazed at how much goodness they can offer and how much variety they can add to your diet. I invite you to embark on this exciting culinary adventure of discovery for Nigeria's rich, colourful and nutritious food.
Recipes: Recipes
The details of the recipes for the suggested meals in this meal planner can be found in Funke Koleosho’s Contemporary Nigerian Cuisine cookbook. Visit www.contemporarynigeriancuisine.com to order your copy.
Preparation: Preparation
Some of the dishes may require pre-preparation especially breakfast meals. Some planning and organising will be beneficial to ensure that meals are cooked and served to time. All the tips and methods of preparing your meals can be found in Funke Koleosho’s Contemporary Nigerian Cuisine cookbook.
Some of the meals can be cooked and stored in the freezer until needed. The vegetable dishes can be prepared by adding the vegetables at the time it will be consumed. It is also useful to cook and store some base sauce from which most dishes are made.
Ingredients: Ingredients
Some details on how to source your ingredients are contained in the Contemporary Nigerian Cuisine cookbook. If you are finding it difficult to source the right ingredients, you can contact please visit the website and request the service to arrange the delivery of some tried and tested ingredients or branded products.
Vegetarian Cooking
This planner suggests some variation of ingredients to suit vegetarians. Meals which are ideal for vegetarians are indicated in the Contemporary Nigerian Cuisine cookbook.
Healthy Eating
This meal planner should be used as a guide only. Adjustments to the meals can be made to suit individual preferences, particularly those cautious of their sugar intake, those with high cholesterol and those watching their weight. Please read through the list of ingredients carefully to determine suitability.
Get ready to explore and discover some new Tastes & Flavours!
WEEK ONE
A balanced meal should supply you with protein, healthy carbohydrates, fibre, vitamins and minerals (nutrients). The meals suggested in this plan were put together to ensure that you get a good supply of your daily intakes of healthy carbohydrates, protein, fibre, vitamins and minerals. Where in doubt please consult a nutritionist.
Breakfast Being the first meal of the day, ensure you get your steady supply of slow release energy to last you till lunch time. Nigerian breakfast meals may seem heavy but are quite packed with energy supplying nutrients. It is advised that portions of breakfast meals are in proportion to your body weight and personal tolerance. Experience the taste of some root vegetables, fish, cereals and grains for breakfast. Breakfast meals can also be made from leafy (spinach, ugwu) and fruit vegetables (tomatoes, chilis). Moderation is your watch word.
Lunch For some, lunch is quick and light particularly during the week. At the weekend, there is time to indulge and explore. Those with busy schedules are still able to experience the great tastes of Nigerian lunch time meals. There may be some pre-planning and cooking required. Lunch time meals include a variety of vegetable soups, bursting with assorted meats and/or fish, accompanied with a carbohydrate main dish. For those concerned with eating carbohydrates, be reminded that they are an essential part of a meal and eating them in moderation is advised. Be generous with vegetables.
Dinner Ideally dinner should be had around 7-7:30 pm and it should be light and aid relaxation for a good night sleep. They should ideally contain more of proteins and vegetables. Nigerian lunch and dinner meals are eaten interchangeably, depending on what you fancy really.
Snacks, Drinks & Desserts Dessert Fresh fruits and (healthy & refreshing) drinks can be had anytime throughout the day. Nigerians don’t have too much of a sweet tooth, so eating desserts is not widespread and more common with children. Desserts should ideally be had immediately after a meal. Nigerians love to eat snacks which could range from pastries to roasted vegetables. Snacks should be eaten in moderation.
Portions Portions and frequency of what we eat have a great bearing on our health. Emphasis is made on having moderate portions of carbohydrates and generous portions of fruits and vegetables. It is also important to regulate the frequency of eating food.
Sunday
1234567 BREAKFAST
Boiled ripe plantains served with Omelette & Spicy Pepper Sauce
Snacks, Desserts & Drinks • Tropical fruit salad • Roasted maize/corn
• Tropical punch Sundays are days for relaxation and indulgence. • Coconut candy with iceThere is time to cook and enjoy great dishes with cream friends and family. Today enjoy a complete variety • Tropical Fruits of choice of the most popular Nigerian dishes. Goat meat is a delicacy with a strong flavour which is desirable by many. Enjoy traditional Nigerian lunch today. Be generous with the efo-riro.
LUNCH
Goat meat Stew & Efo Riro served with Pounded Yam (*or any type of meat)
DINNER
Hearty Fish Pepper Soup cooked with Choice Vegetables* Vegetables
(*Include any vegetables of choice such as yam, potatoes, carrots, peas, etc. to add texture )
Monday
1234567 BREAKFAST
Snacks, Desserts & Drinks • Chin-chin & groundnuts • Bush Tea with cakes
Smoked Mackerel stewed in a Spicy Pepper Sauce served with Toast
The first working day of the week could be busy with very little time to cook. You can still enjoy a • Tropical fruit smoothie good meal with a little planning and organising. • Tropical fruit juice For those with a hectic schedule, lunch can be cooked and packed for re-heating later. If you are home based at lunch time, even better as you will be able to cook. Again watch portions and be generous with vegetables. Have something light for dinner. • Tropical fruits of choice
LUNCH
Chicken Strips baked with Suya spices served in Tortilla Wraps with Browned Red peppers & onions
DINNER
Steamed Prawns in Egg Plant Stew served with Boiled Yam
Tuesday
1234567 BREAKFAST
Maize Pap (Ogi/Akamu) served with Akara
Snacks, Desserts & Drinks • Tropical Fruit Salad • Roasted Maize
Maize pap is the most common cereal based • Tropical Punch breakfast meal. It has same starting ingredients as • Tropical Fruits of choice custard. Pap from millet is also popular and equally • Malt Drink nutritious. Add some sugar and/or milk to maximise • Tropical Fruit Juice taste. Spaghetti has worked its way into hearts of Nigerians and is now regularly eaten with Nigerian spicy sauces. IT is ideal for dinner. Regulated quantity is the watch word.
LUNCH
Mashed Brown Beans & Sweet Corn served with Boiled or Fried Plantains & Mixed Sweet Peppers
DINNER
Meaty Spaghetti with mixed Vegetables* (*Broccoli, peas, etc)
Wednesday
1234567 BREAKFAST
Snacks, Desserts & Drinks • Groundnuts & chin-chin
Sardine omelette served with boiled potatoes/bread
• Tropical Fruits of choice
Canned sardines are great when mixed with eggs. They act as a good source of protein as wll as • Choice of Salad rich source of fat soluble vitamins. • Tropical Fruit Smoothie Jollof rice, the most popular rice dish in Nigeria is served at every occasion. Jollof is always on the menu eaten practically anytime of the day! Serve yours with some steamed or stir fried vegetables of choice. • Raw garden eggs
LUNCH
Jollof rice served with Spicy Fried Chicken & choice of steamed/stir fried Mixed Vegetables
DINNER
Pan Fried Hake served with Yam Pottage & Stewed Spinach
Thursday
1234567 BREAKFAST
Mushy (Aganyin) Beans served with Toasted HardHard-Dough Bread
Snacks, Desserts & Drinks • Tropical fruit salad • Roasted corn
Weekend fast approaching, eat something light today in readiness for the weekend. Vegetables native to Europe and America are delicious when eaten as accompaniments to traditional Nigerian stews and sauces.
LUNCH
Mixed Vegetables Fried Rice served with Turkey Stick Meat
• Tropical punch • Tropical fruits of choice • Bush tea with cakes
DINNER
Steamed Mixed Vegetables* served with Assorted Meat Stew (*Potatoes, Broccoli, Carrots, Peas, Spinach, etc)
Friday
1234567 BREAKFAST
Boiled Yam served with Mixed Peppers Omelette
Snacks, Desserts & Drinks • Tropical fruit salad • Tropical smoothie • Tropical fruits of choice • Palm Wine • Malt Drink
LUNCH
End of the working week! Spirits are high for the approaching weekend. Friday nights are usually for socialising. So a lot of snack meals such as suya are served. Suya may be served with other barbequed vegetables like courgettes, corn, yam or plantain. Snails are a delicacy, enjoyed for their unique texture and flavour. Great taste when cooked to perfection!
Snails in Egusi & spinach soup served with Ground Rice or Semolina
DINNER
Beef Suya served with Tomatoes, Onions & Cucumber Salad, Roasted plantain/maize
Saturday
1234567 BREAKFAST Moin Moin served with Millet/Maize Pap
Snacks, Desserts & Drinks • Tropical fruit salad • Puff-puff with maple
Saturdays are unsurprisingly busy for many as it is the day when most people catch-up on their house chores and attend social events. This means limited time to cook but there is usually time to prepare full breakfast. Today enjoy a light lunch but full breakfast and dinner. Serve your meals with mixed vegetables of choice.
LUNCH
Tiger Prawns & Chipped Yam served with Spicy Dip
syrup • Tropical punch • Tropical fruits of choice • Tropical Fruit Juice
DINNER
Baked Tilapia & Sweet Peppers served with Boiled Rice
WEEK TWO
There is more to discover! As you may have noticed, the key to Nigerian cooking is in planning and preparation. You are required to cook and store the meals for later use. For instance, the spicy pepper sauce can be cooked in advance and other ingredients such as meat, fish or vegetables when it is to be served. There are numerous types of soups with each areas having their specialty soups dictated by the vegetables local to them. Nigerian accompaniments may be not so many, it is the different variety of soups that provide the each eating experience different and memorable. are This week discover more of the colourful and delicious food from Nigeria. Remember, be generous with vegetables and sensible with portions. Vegetarians can substitute meat/fish with meat alternatives or fresh vegetables like mushrooms. Seek and find tropical fruits and enjoy them for their exotic tastes. Some which are readily available in Europe and America include mangoes, oranges (usually greenish yellow in colour), guava, bananas, garden eggs, avocado, sour sop, papaya (pawpaw) coconuts, sugar cane etc. Others like cashew fruits, agbalumo, water apples are seasonally available. As with any type of food, those with health concerns should seek advice from a nutritionist and regulate their fat and carbohydrate intake.
Enjoy!
Sunday
1234567 BREAKFAST
Boiled Yam served with chopped Tomatoes, Onions, peppers & Prawns fried in Palm Oil In week two, try one of Nigeria’s authentic soups. The Ogbonna soup is common to the people from the Eastern parts of Nigeria. A local delicacy enjoyed for its unique flavour and aroma. Usually overloaded with assortment of fish and meat pieces. Rich in minerals and vitamins as well as protein from all the assortments of meat and fish cooked with it. For breakfast, experience the rich taste of palm oil.
LUNCH
Ogbonna Soup with added Okra & pumpkin leaves served with Gari
Snacks, Desserts & Drinks • Tropical Fruit Salad • Tropical Fruits of choice • Tropical Fruit Smoothie • Choice Salad • Palm wine
DINNER
Fresh Fish stew & EfoEfo-Riro served with Boiled Ripe Plantains
Monday
1234567 BREAKFAST
Snacks, Desserts & Drinks • Chin-chin & groundnuts
Spicy Scrambled Eggs served with Potatoes
• Tropical Fruits of choice • Tropical Fruit Smoothie
The green pepper sauce has a unique taste likened to a relish. Its method of cooking helps to • Bush Tea with Cakes create a dry sauce which is best eaten with rice. All ingredients are green hence its appearance which is usually bright and attractive. Include bits of meat or fish of choice. Have some chipped yam for dinner with your favourite fish lightly fried to your perfection.
• Choice Salad
LUNCH
Beef in Green Pepper Sauce Served with Ofada Rice & A choice of steamed vegetables
DINNER
Chipped Yam served with Pan Fried Fish & Spicy Pepper Sauce
Tuesday
1234567 BREAKFAST Brown Beans & Sweet Corn
Snacks, Desserts & Drinks • Tropical fruit salad • Fish pie
For breakfast, have a small portion of mashed African brown beans with sweet corn. This is served as a complete meal on its own. For lunch try creamy coconut rice. The use of coconut in cooking is common in the south eastern parts of Nigeria. Be creative by adding a variety of vegetables of choice.
LUNCH
Creamy Coconut Rice served with Catfish in Coconut Sauce
• Tropical punch • Tropical Fruits of choice • Coconut candy with ice-cream
DINNER
Oxtail Pepper Soup served with Bread*
(*Use bread of choice. Can also be served with eko )
Wednesday
1234567 BREAKFAST
Snacks, Desserts & Drinks • Groundnuts & chin-chin
Stewed Beef with Sliced Bread
• Tropical fruits of choice
Tuwo is popular with the Northerners of Nigeria. • Suya Essentially made from rice. Best eaten with • Tropical Fruit Juice groundnut soup. Akara which is also called acaraje in parts of Brazil can be used to create a bean burger. Try this for dinner served with some sautéed chopped up sweet peppers and onions. • Raw garden eggs
LUNCH
Tuwo served with Chicken Breast in Groundnut Soup
DINNER
Bean Fritters (Akara) served in a Bun with chopped sweet pepper sauce
Thursday
1234567 BREAKFAST
Mixed Vegetables Soup served with boiled Potatoes
Snacks, Desserts & Drinks • Tropical Fruit Salad • Boiled maize
It is not un-usual to eat vegetable soups for breakfast especially if it is light and eaten with a light accompaniment as the one featured here. Most Japanese start their day with a bowl of Miso soup! Try mixed vegetable soup for breakfast. Ensure to include as many meat or fish pieces as you want.
LUNCH
Melon Seed Soup & Ewedu with Pan Fried Red Bream served with Amala* (*or any accompaniment of choice)
• Tropical Smoothie • Tropical Fruits of choice • Choice Salad
DINNER
Fried Plantains served with Fish in Spicy Pepper Sauce
Friday
1234567 BREAKFAST
Snacks, Desserts & Drinks • Tropical Fruit Salad
Stewed Boiled Eggs served with Bread
• Roasted Plantain with Peanut butter
Practically any type of protein can be added to a stew such as meat, fish, fried wara (milk curd) and • Tropical Fruits of choice boiled eggs. The stew imparts a desirable flavour • Choice Salad to the egg when cooked this way. Mushrooms are seasonal and when they come in season, their consumption increase. Cooked alone or in combination with other vegetables such as spinach. • Tropical Fruit Juice
LUNCH
Fried Fish served with Rice & Beans
DINNER
Dried Fish & Mushroom Stew served with Choice of Fufu* (*yam, cassava or plantain fufu)
Saturday
1234567 BREAKFAST Ojojo with Prawns served with Eko
Snacks, Desserts & Drinks • Tropical fruit salad • Tropical punch
Ojojo has a great taste and popular in the southern regions of Nigeria. It is made from grated water yam to which bits of fish or prawns may be added. Two minute noodles are popular among children. There are different varieties and flavours including Jollof Noodles!
LUNCH
Noodles (Indomie) served with Chicken Breast & Mixed Vegetables
• Tropical fruits of choice • Bush Tea with cakes • Fish balls • Palm wine
DINNER
Guinea foul in Mixed Vegetable Soup (Edika(Edika-Ikang) served with Choice of accompaniment* (*fufu or rice—chicken may be used instead)
Published first in the United Kingdom, January 2009 All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means electronic, mechanical, photocopying, recording or otherwise without prior permission of the author and/or publisher. All effort has been made to ensure that the information contained in this booklet is accurate. The meal plan must only be used as a guide. Adjustments and variations can be made to adapt the plan to your exact dietary preferences and requirements. For further information on how to plan your diet, please refer to a nutritionist. This meal planner was designed based on the dietary habits of majority of Nigerians, with adjustments to ensure balance. This booklet is published by JOK Publishing as a supplement to the Contemporary Nigerian Cuisine cookbook. Free with the purchase of a copy of the Contemporary Nigerian Cuisine. Available and distributed as an EBook. Meal Plan Design: Funke Koleosho, Olubunmi Dakat, Bidemi Johnson Cover Photograph: Mayowa Koleosho
Funke Koleosho
Digitally signed by Funke Koleosho DN: cn=Funke Koleosho, o=Contemporary Nigerian Cuisine, ou=Contemporary Nigerian Cuisine, email=funke@contemporary nigeriancuisine.com, c=GB Date: 2009.02.06 12:18:56 Z
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Contemporary Nigerian Cuisine was authored to create an adventure for Nigerian cuisine. For those already familiar with them, this book redefines the preparation and presentation of Nigerian food. Those on a journey of discovery, will encounter a whole new range of spices, flavours and textures from one of West Africa’s finest and authentic cuisines. Contemporary Nigerian Cuisine features some of the most popular dishes from Nigeria, prepared using modern techniques, beautifully presented in a manner which rivals other dishes from around the world. Contemporary Nigerian Cuisine describes the organic nature of ingredients used in preparing the dishes, and their health and nutritional benefits. The methods of preparation are simple and promise to help cooks discover how tasty and exciting Nigerian cuisine can be. To get your copy visit:
www.contemporarynigeriancuisine.com All Rights Reserved