Gym Girl Food Guide

Ingredients

• Peeled beans (or ready-made moi moi)
• Pepper, onion, crayfish
• Boiled egg (optional)
• Pap (akamu/ogi)

Contains: Egg (optional), Crayfish/shellfish

Method

1. Blend beans with pepper and onion, season and steam in leaves or cups.
2. Prepare pap with hot water to your preferred thickness.
3. Serve warm. Make extra moi moi and refrigerate for busy mornings.

Swaps

• Use ready-made moi moi from a trusted vendor on busy weeks.
• Swap pap for oats if you prefer.

Ingredients

• Croaker or tilapia
• Plantain (ripe or unripe)
• Pepper sauce or fresh tomato and onion
• Steamed vegetables or ugu

Contains: Fish

Method

1. Season fish and grill or oven-bake until the flesh flakes.
2. Boil plantain until tender.
3. Serve with pepper sauce and a handful of vegetables.

Swaps

• Chicken thigh works if fish is unavailable.
• Sweet potato instead of plantain.

Ingredients

• Cooked beans (ewa)
• Fried or air-fried plantain
• Palm oil or vegetable oil
• Fresh pepper, onion

Contains: Egg (optional)

Method

1. Warm beans with a little oil, pepper and onion.
2. Slice and fry plantain until golden.
3. Combine in a bowl.

Swaps

• Boil plantain instead of frying if you prefer.
• Add a boiled egg for extra protein.

Ingredients

• Yam
• Eggs
• Tomato, pepper, onion
• A little oil

Contains: Egg

Method

1. Boil yam slices until soft.
2. Sauté onion, tomato and pepper; stir in beaten eggs.
3. Serve together.

Swaps

• Boiled sweet potato instead of yam.
• Use fewer eggs plus sardines if preferred.

Ingredients

• 1 banana
• A small handful of roasted groundnuts

Contains: Peanuts

Method

1. Eat. That is the whole recipe.

Swaps

• Dates or a slice of bread with peanut butter.
• Skip the groundnuts if you prefer something light.

Ingredients

• Chicken pieces
• Pepper soup spice, scent leaf
• Onion, pepper
• Yam or rice to serve

Method

1. Simmer chicken with onion and spices until tender.
2. Add scent leaf at the end.
3. Serve with a side of yam or rice.

Swaps

• Goat meat or fish version.
• Add extra vegetables for bulk.

Ingredients

• Zobo (hibiscus) drink
• Pineapple, watermelon, pawpaw
• Ginger (optional)

Method

1. Brew zobo with ginger and chill.
2. Slice fruit into a plate or bowl.
3. Enjoy cold.

Swaps

• Cucumber and orange slices in season.
• Plain water with lime if you prefer.

Ingredients

• Rice, tomato-pepper base
• Chicken
• Cabbage, carrot, cucumber
• Lime or light dressing

Method

1. Make jollof as you normally would.
2. Grill or bake seasoned chicken.
3. Serve with a generous side of chopped vegetables.

Swaps

• Brown rice or a half-and-half mix.
• Fish instead of chicken.