Wednesday, January 22, 2014

Grilled tilapia

Goes soooooo well with banku or kenkey with red pepper/black pepper(shito)


  • 2-4 Tilapia
  • 1onion
  • 1-2 whole ginger
  • 1 clove of garlic
  • 2-4 scotch bonnet pepper(depending on how spicy you want it)
  • 1 tablespoon of seasoning salt(or regular salt,like always I prefer Lawry's)
  • 1 teaspoon black pepper
  • 1 teaspoon of cayenne pepper(optional)
  • 1 teaspoon red pepper flakes
  • 1/3 cup of oil


  1. Wash tilapia and remove any scales or fins
  2. Grease a baking pan or if you are like me,line up your oven with foil 
  3. Blend all ingredients with 1/3 cup of oil and season the fish, make sure all parts of the fish gets some of seasoning.(allow it to marinate overnight or 1 to 2 hours)
  4. Preheat your oven to 350 degrees F (177 degrees C) or on low broil. Grill for for 20mins then turn the other side of the tilapia and allow it to grill for 20mins. (DO NOT ALLOW IT TO BE COMPLETELY DRY OTHERWISE IT WOULD BE TOO HARD.....WE WANT SOFT YUMMY GRILLED TILAPIA :-D) 
Ps: You can use the whole tilapia or cut them into 2. Just like I have in the picture below. Cutting them too small leaves you with little to no fish when it's done grilling
Before cleaning
After washing and cleaning it well
Seasoned and ready for the fridge for marinating
All seasoned and ready for the oven or grill

Had it with kenkey,black pepper,red pepper,sardine and some chopped vegetables

Grilled using essiespice's mango chili medley, it was just as yummy, I added more pepper to this because we wanted it really spicy.

Egg White omelette

In an effort to eat a lot more healthier. I made an omelette full of veggies mainly spinach lol I love spinach. 


  • 2-3 egg whites
  • 1/3 cup fresh spinach
  • 1/2 yellow bell pepper 
  • 1 turkey bacon 
  • 1/2 teaspoon coconut oil 
  • 1/2 teaspoon black pepper(optional)
  • 1/2 teaspoon salt (preferably sea salt

  1. Wash spinach and bell pepper,chop them and the bacon into small pieces just like in the picture below.
  2. Crack your eggs,removing the yolk, add the chopped ingredients, adding the salt and pepper after, stir well  
  3. In a frying pan on medium heat, add coconut oil after it has melted, add the egg and let it fry for 2-3mins on one side with a spatula turn it for the other side to fry as well

Ps: You can use green pepper, onions,tomatoes and one of my personal favorites broccoli to this. Also if you are doing 2-3 eggs and you like the yolk you can have one yolk in there. I eat the egg whites because I was told it was good for me. 
Before turning
Almost ready
Served with whole grain bread and fruits

Tuesday, January 7, 2014

Lean Beef stir fry(I

My mom decided that we have to start eating healthier this year so I've been trying out some recipes on my own. Just because I'm eating healthy doesn't mean it has to be boring lol


  • 1 or 2lbs of lean beef
  • 1 medium onion
  • 1 green or red pepper (or both)
  • 1 and 1/2 tablespoon of coconut oil
  • 1 tablespoon seasoning salt
  • 1 teaspoon black pepper
  • 1 teaspoon cayenne pepper
  • 1/2 jalepeno pepper

  1. Wash meat, there should be little to no fat on this, but if there is, make sure you remove all of it, season meat with spices
  2. Chop your vegetables(look at the pictures below to see what size I had mine)
  3. In a large sauce pan pour your coconut oil and allow it to melt, then add in your meat and allow it to cook, after 20 minutes the meat should be all cooked and no longer pink, add in your vegetables. Let it cook for about 5-10 minutes, the stir fry should be ready by now. (You can season to your taste, if you prefer it more salty or less spicy)
PS: If you want this saucy(with some sauce), add 1/2 teaspoon of flour to 1/2 cup of water and add it to the meat, let it cook for 5 mins or until it thickens


After washing and cutting

All seasoned 

Coconut oil melting 

In the process

Ready for vegetables

Stir fry lol

All Ready!

Chicken spaghetti?(

Or maybe I should call it chicken lo mein like the Chinese restaurants call it? lol I really don't know but anyways you get the point.


  • 1 box of spaghetti 
  • 1 or 2 Chicken breast(boneless chicken)
  • 1 teaspoon black pepper
  • 1 teaspoon seasoning salt
  • 2 carrots
  • 1 red & green bell peppers
  • 1 small onion 
  • 1 tablespoon soy sauce (or more depending on the kind of pasta you use)
  • 1 tablespoon oil(vegetable,canola,coconut)


  1. Wash chicken breast and chop into small pieces, season with black pepper and seasoning salt
  2. Chop your vegetables into medium sizes, set a side 
  3. Boil your spaghetti with 1 teaspoon salt and 1 tablespoon oil(so you don't have sticky spaghetti)
  4. In a deep frying pan, pour your oil and fry your chicken breast, when the chicken is all done (no longer pink), add in your vegetables, stir for a while then pour in your spaghetti, keep stirring for about a minute then add in your soy sauce, add some seasoning salt to taste if you want it a little more tastier. ENJOY :-) 

The ingredients: I decided to use whole grain linguine and coconut oil because thats what I had at the moment(it was really good too, healthy and GOOD)

The chicken

Before cooking the spaghetti
The spaghetti is all ready to be mixed with the chicken and veggies
Chicken and vegetables
I skipped adding the soy sauce to this because well the whole grain linguine is already brown in color
All ready to be served...this was missing green pepper but you see the carrots and red pepper and the invisible onions lol

Wednesday, January 1, 2014


Let’s not get this confused with kebabs lol. Suya is what Nigerians call this. I tried this when I visited one of my favorite Nigerians restaurants in New York and I fell in love. I ordered this spice from called meko dry rub and I used it instead of suya spice wanted to try something new and I am glad I did.

  • 2lbs beef(with little to no fat at all
  • Suya spice(can be bought from African stores) or Essiespice’s meko dry
  • Peanut or vegetable oil
  • 1 tablespoon salt


  1. Cut the beef into very thin fillets.
  2. Put some peanut oil in a bowl, add the salt and stir it 
  3. Using a cooking brush, rub peanut oil on the fillets of beef. (This helps the Suya spice stick to the meat so make sure you do not leave out any part of the meat.)
  4. In a baking sheet, spread the Suya spice and dab the fillets of beef in the spice making sure that the beef takes as much of the spice .When you are done with the dabbing, all the beef should covered with the suya spice
  5. Place all the spiced beef in a plate, cover it(with a clean film preferably) and leave it to marinate for about an 1 hour.Once the beef has marinated, preheat oven at 350°F or 177°C(If you will be using a grill the settings should be at  about 300°F or  150°C)
  6. Place the beef flat on the oven rack(you can place foil on the oven rack and poke some holes in it if you don't want to make your rack dirty lol) and put in the oven to grill.After 15 - 20 minutes, flip the beef to grill the other side as well.  Rub some of the remaining peanut oil on both sides of the beef. Increase the temperature a little bit(not too high) and grill both sides of the beef for 5 minutes each.
Ps: The length of time you'll roast each side of the beef depends on how thick the fillets are. So the total grilling time for the beef is 30 - 40 minutes.
Before the cutting
Fillet cutting(was a lot of
I couldn't cut it as fillet-ish as i wanted but it still worked lol
Essiespice to the rescue
All dabbed in spice, ready to marinate
Marinated for an hour
Bottom shelf in my oven with foil
All ready
In the roasting process
All ready

Ready to be served