Hello Everyone! It’s berry season!! Here is a quick salad recipe you can enjoy before fall hits us 😣What I love about this salad is that it is fun and the possibilities are endless. You can mix and match with your favorite berries and protein, […]
Every nutritionist knows that the components and nutrients in our food are never disembodied from the desire to cook at home and the willingness to try new things in the kitchen. As such, they tend to provide advice that will be sustainable to follow, rather […]
The crisp air and frosty days make it the perfect time to cozy up with a steaming mug of your favorite drink and a home-cooked meal. After all, what’s better than sinking your teeth into something warm and filling on those cold nights? As winter […]
If you are looking to cook healthier meals but don’t know where to start, you’re in luck. This blog post will share with you five healthy cooking tips for beginners. These tips will help make cooking at home easier and more enjoyable while also helping you to create nutritious and delicious meals.
1) Use healthy cooking oils
When it comes to cooking oils, there are a lot of options out there. It can be confusing trying to figure out which one to use. However, it is important to choose an oil high in healthy fats, such as olive oil or avocado oil. These oils are not only healthier for you, but they will also add flavor and depth to your dishes. In addition, when cooking with oil, be sure to use it in moderation. A little bit goes a long way. Too much oil can make your food greasy and unhealthy.
2) Incorporate fresh vegetables and fruits into your meals
One of the easiest ways to make your meals healthier is to incorporate fresh vegetables and fruits. Not only are they nutritious, but they can also add flavor and color to your dishes. When choosing vegetables and fruits, try to choose ones in season. They will be fresher and more flavorful. The best way to incorporate them into your meals is to use them as toppings or even try baking a sweet potato air fryer if you’d like to get more creative.
3) Get creative with your protein
Protein is an essential part of a healthy diet. It helps to build and repair muscle, and it can also help you to feel fuller for longer. When it comes to cooking protein, there are a lot of different options. You can choose lean meats, such as chicken or fish, or plant-based proteins, such as beans or tofu. If you are looking for something different, you could even try using alternative protein sources, such as quinoa or lentils. No matter what protein you choose, cook it healthy, such as grilling, baking, or steaming.
Protein like salmon is a good option because not only is it healthy, but it is also easy to cook. Simply season the salmon with salt, pepper, and lemon juice, and then bake it in the oven at 400 degrees for about 20 minutes. This meal is not only healthy, but it is also quick and easy to make. On the other hand, tofu is a great plant-based protein option. In addition, it is versatile and can be used in various dishes. For example, you could make a tofu stir-fry or add it to a soup or salad.
4) Use herbs and spices to flavor your dishes
One simple way to make your dishes more flavorful and healthy is to use herbs and spices. They can add a lot of flavor without adding any calories or fat. In addition, many herbs and spices have health benefits. For example, turmeric is a spice that has anti-inflammatory properties, while garlic has been shown to boost the immune system. When using herbs and spices, be sure to experiment until you find a combination that you like.
Some other great options include cinnamon, which can help to regulate blood sugar levels, and cayenne pepper, which can boost metabolism. Also, don’t be afraid to experiment with different flavors. If you are unsure what to use, you can always consult a cookbook or look online for ideas.
5) Avoid processed foods
One of the worst things you can do for your health is to eat a lot of processed foods. These are foods created in a factory and are often high in sugar, salt, and fat. They can also be low in nutrients. In addition, processed foods tend to be addictive, so you may eat more than you realize.
To improve your health, it is best to avoid processed foods as much as possible. Instead, focus on eating whole, unprocessed foods. These foods that nature intended us to eat will provide our body with the nutrients it needs to function properly.
In addition, when you cook at home, you have more control over the ingredients used. This means that you can choose to use healthy, unprocessed ingredients. As a result, your meals will be healthier and more nutritious.
By following these healthy cooking tips, you will be on your way to eating healthier meals. Not only will you feel better, but you will also be able to enjoy delicious food that is good for you. So give it a try and see for yourself!
While some people love to cook up a storm in the kitchen, others see making meals as a routine task that needs to be completed but would rather order takeout or eat convenience foods. However, this means you are missing out on the joy cooking […]
This is how I spent Shrove Tuesday, burying my face in this plate of the fluffiest, richest pancakes you’ll ever have. I am a lover of pancakes and I’ll use just about anything and turn it into a pancake. Have you tried plantain pancakes? I […]
My Dutty Grilled Cheese Sandwich deserves all the rave and accolades 😂
I had some leftover ground cajun sausages from my previous Dutty Pizza recipe and I turned it into this delicious sandwich. Nothing goes to waste in my household.. at least I try and sometimes life happens 😅
I am a lover of all things cheese and this sandwich was a no-brainer. I am lactose intolerant and I know better but I did not hold back on the cheeseeee. Guys my spirit is willing but my flesh is weak.
I used a combination of Cheddar and Provolone Cheese for this sandwich, Swiss or Havarti are also good options, in addition, or in place of the Provolone Cheese. In my opinion, a grilled cheese sandwich without cheddar is not complete, preferably mild cheddar.
I used 2 types of sausages for this recipe, Mild Italian and Hot Longanisa, and you can find the recipe on how to cook and season your vegetables and the cajun sausages here. When preparing, ease up on the salt and seasoning as the cheese used has a lot of salt in them. I enjoyed my sandwich with a nice cup of hot chocolate my fav! but it would go great with a nice garlic confit too! To make it a meal, you can serve it with a side of salad or classic tomato soup.
Now Let’s Get To It!
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Dutty Grilled Cheese Sandwich
By: Princess Oroma
- 6 Slices of White Bread
- 1 Cup of Cooked Ground Cajun Style Sausages
- 1/2 Cup Sautéed Green Bell Peppers & Onions
- Lettuce Leaves
- Provolone Cheese 6 Slices
- Mild Cheddar Cheese 9 Slices
- 1/4 Cup of Olive Oil
- PS: Please follow the link in this blog post for the recipe to cook the sausages and vegetables
- Step 1 Butter one side of your bread slices, buttered parts will be the outer part of the sandwich which will touch the pan directly.
- Step 2 Assemble your sandwich, by placing 1 cheddar cheese as a base, add 2 tbsp of your sausages, 1 tbsp of vegetables, lettuce leaves, top with another cheese layer (1 provolone and 2 cheddars) and finally cover with another bread slice. One sandwich will use 3 cheese slices. Repeat steps with remaining slices of bread.
- Step 3 Heat up a non-stick pan with 1 tbsp of olive oil on medium heat. Once the pan is hot, add your sandwich with butter-side-down and grill until lightly browned and carefully flip over, continue grilling until cheese is melted. Repeat process with remaining sandwiches.
This pizza recipe was inspired by Cajun Dirty Rice. This is one recipe I would love to share on this blog sometime in the future. You know that simple, inexpensive, and fast recipe that is your go-to; you know it, Bangs! every time you make it, […]
It’s World Pizza Day! To celebrate, I am bringing you 2 pizza recipes that will knock your socks off. No matter what kinda pizza person you are, you are guaranteed lots of belly rubs with any pizza topping recipe you choose. It’s a weekday and […]
I’m proud to collaborate with more than 30 Black recipe developers as we celebrate Black History Month 2022. This Virtual Potluck explores Black food through the lens of Afrofuturism. Our collaboration of recipes explores the intersection of the Black diaspora via culture, future, geopolitics, imagination, liberation, culture, and technology. Cook and share the inspiring recipes by checking out the list of participants below. Follow each participant and continue the discussion with us on social media using the hashtag #BHMVP2022!
Happy Black History Month!
It’s that time of the year again to celebrate everything Blackity Black. I am so excited to be kicking off this month sharing another delicious recipe that embodies black food culture, alongside amazing black food creators.
When it comes to the Black food experience there’s no one size fits all, as you can find Black people and Black culture across the diasporas. Due to this, Black culture through time has embraced many other foodways while preserving some traditions and practices from its African roots. From Creole Gumbo to Dominican Republic Mangú, you’ll see how Black food has evolved by adopting the practices of the residing region, while also keeping its connection to Africa.
As a person with a West-African background, one of my reasons for cooking is showcasing bold African flavors and native dishes; with a twist using various cooking techniques, flavors & ingredients. This is why you’ll find a lot of Afro-Fusion recipes on this blog. My contribution this year is a recipe with European origins but reimagined using African ingredients and flavors. Yam Gnocchi served with Oxtail pepper soup is definitely one recipe you have to include in your cookbook arsenal. Whether you are looking to impress your family & friends with something new and delicious, looking to flex your culinary skills for that special someone😉, or you simply are looking for another recipe to include in your fall/winter collection; this recipe is the right comfort food that’ll make your tastebuds jump and belly dance.
Yams widely known across western countries as African/Negro yams are often misrepresented in western grocery stores as sweet orange potatoes. True yams are NOT sweet potatoes but are long brown tubers with a rough exterior and a white or yellow interior. Yams can be enjoyed by pounding, boiling, mashing, frying, roasting, or chipping.
Native to West African, Asian, and Caribbean countries. It is a staple food in West Africa and one of the oldest crops cultivated. “According to the FAO, the world produced over 72 million tons of yams in 2018, where Africa’s contribution alone makes up 92% of global production” (Sousa et al.,2020). It is no surprise, as I have many childhood memories of going to the farm with my grandmother and other women in the community to harvest yams. It is a very tedious process but my favorite part was spending our break roasting some yams with firewood and enjoying it with a sauce made with palm oil, ground dry chili, and salt.
Research shows that the usage of Yams across the diaspora has been devalued over the years and this has led to a reduction in production (Sousa et al.,2020). I find that disappointing, as yams have been a primary food rooted in African traditions. Yams are favored for their ability towards hunger sustainment as it’s an easy crop to grow, versatility, rich in essential nutrients, and the best part, they can be cultivated all year round (Sousa et al.,2020). I hope to see more consumption of yams across the diasporas, as well as the inclusion of yams in other foodways. As research shows, yams have the potential ability to play a role in global food security and income generation, specifically for rural poor areas. (Sousa et al.,2020).
Gnocchi is a type of Italian dumpling. They are cut into small lumps of dough and primarily made with potatoes, semolina, flour, eggs, etc. For my recipe, I’ll be using yam as my base. Just as regular gnocchi, yam gnocchi is bland in taste but takes on the flavors of the sauces or soups it is cooked in or paired with. It’s light, creamy, and with a melt-in-your-mouth feel, which is what I love the most about Gnocchi.
Tips for making Yam Gnocchi
- Unlike potato based gnocchi which requires a very small amount of egg yolk, yam gnocchi requires a little more moisture. Yam is dense in texture and requires more moisture for you to be able to mold it into a dough you can work with. I used the whole egg for my recipe as opposed to the yolks in a typical gnocchi recipe. I saw this on recipes from Italy blog.
- You have to mash boiled yam while still hot or very warm using a potato ricer for an easy, smooth blend.
- Never add additional flour, use what is required in the recipe. You want a result that has a slight taste of the yam and not the taste and flavour of flour. Excess flour will result in a hard doughy gnocchi.
- As opposed to regular gnocchi, sadly this recipe can not be frozen. I noticed a difference in result when it was frozen; I find that the gnocchi came out softer, soggy and very yammy in taste. Although, my friends feel the opposite in regards to the frozen gnocchi, personally I prefer it made fresh, as it was more authentic for gnocchi. I’ll keep working and tweaking this recipe, until then do not freeze; good thing you only need about 45mins to an hour to make.
After cooking the Gnocchi, I pan-seared with olive oil, butter & salt for a beautiful brown finish. I served the gnocchi in the most mouth-watering Oxtail Peppersoup *Chef’s kiss*. This recipe is my re-imagination of the native Nigerian dish Yam Peppersoup.
Tried this recipe?
Sharing is caring 😃😏
Mention me @thefoodisciple #thefoodisciple and pin this recipe
By: Princess Oroma
By: Princess Oroma
2022 Black History Month Virtual Potluck Menu
Fonio Bundt Cake with Hibiscus Glaze by A Classic Twist
Collard Green Hand Pies by A Girl Called Adri
Sweet Potato Wedges with Peanut Dipping Sauce by Big Delicious Life
Sweet Potato Biscuits by Black Girls Who Brunch
Chicken Plantains and Vegetables by Black Peoples Recipes
Bobo de Camarao (Brazilian Shrimp Stew) by Brazilian Kitchen Abroad
Salted Caramel Chocolate Tart with Candied Peanuts by Britney Breaks Bread
Vegan Coconut Cake with Lime Glaze by Chenée Today
Fried Green Tomato BLT by Coined Cuisine
Shrimp Po’ Boy Salad by Collards Are The Old Kale
Warm Brewed Zobo Drink by Dash of Jazz
Sorrel Martini Popsicles by Dish It With Tisha
Fish Patties with Pontchartrain Sauce by Dude That Cookz
Spicy Berbere Lentil Chili by Flights and Foods
Sankofa Bowl w/ Suya Duck Breast by Food Fidelity
Brown Stew Pineapple Chicken with Roasted Groundnuts by Geo’s Table
Champurrado Custard by Global Kitchen Travels
Caribbean Fish and Chips with Tamarind Sauce by Heal Me Delicious
Curry crab stuffed dumplings by Home Made Zagat
Nigerian Chapman Cocktail by Immaculate Ruému
Dragon Fruit Pineapple Rum Punch by Jamieson Diaries
Smothered Okra & Tomatoes by Kenneth Temple
Brown Butter Sombi – Coconut Rice Puddng Brulee by Meiko And The Dish
Coffee and Bourbon Braised Short Ribs by My Pretty Brown Fit + Eats
Fig Cake with Tamarind Glaze by My Sweet Precision
Coconut-Lime Cornmeal Tres Leches Cake by Savor and Sage
Salmorejo (Stewed Crab) over Garlic Grits by Sense & Edibility®
Mango Cake and Coconut Cream by Sims Home Kitchen
Sous Vide Ox Tail with Coconut Rice by Sweet Tea + Thyme
Brown Butter Brulé Bean Pie by The Queen of Yum
Black Eyed Pea And Cornbread by The Vgn Way
References: Emily C. Sousa., Manish N. Raizada. (2020). Contributions of African Crops to American Culture and Beyond: The Slave Trade and Other Journeys of Resilient Peoples and Crops. doi.org/10.3389/fsufs.2020.586340
Peppersoup is probably the easiest go-to meal I make, I have pepper soup at least once every other week. Other than the fact that it tastes amazing, it requires minimal effort, has great medicinal benefits, and is wonderful for weight loss/management. If you are not […]