Local Healthy Nigerian Foods

When a Nigerian team becomes the first African Basketball team to qualify for the quarter-final in the Olympics, it clears any doubt that there are healthy Nigerian foods. If you don’t know them, it’s either you are not searching hard enough, or you are not ready to step into a healthy lifestyle. 

Aside from athletes, many Nigerians are already on the healthy diet train. That’s because there are many local healthy Nigerian foods that don’t just meet nutrition standards but taste great too. 

Here is a list of 6 Nigerian healthy foods to get your healthy lifestyle started,  while ensuring you please your ancestors. 

1. Efo Riro

Source: Dooney’s Kitchen 

Long before Salad became a thing in Nigeria, we had Efo Riro. This vegetable soup is not just tasty, but it is rich in fibre and also comes with loads of vitamins and iron. 

The perks of soups like these is that they leave you to choose how far you want to go with protein. If you have a high healthy diet goal, you can garnish your soup with healthier choices like fish, seafood, and poultry. Although, a little goat-head every once in a while won’t hurt. 

Tip: Nigerian soups with vegetables are generally healthy. Examples are Okra, Egusi, Afang, and Bitterleaf.

2. Beans

Source: Serious Eats  

All athletes know that you can’t go wrong with beans. They are one of the healthiest sources of protein, even outside Nigerian cuisine. 

What you get with Nigerian beans, however, is the various tasty forms in which they come in. From hot Akara to Porridge Beans to proper Ewa Agoyin to Moin Moin.

Tip: If you are creating a healthy Nigerian food timetable, just include one variance of beans every other day.

3. Amala

Source: Meals by Mo

While there may be an argument on whether Amala is better than Pounded yam, Amala is healthier than pounded yam. Pounded Yam has higher carbohydrates, while amala on the other hand is higher in fibre and has more complex carbohydrates. 

Tip: You can just go full-on with Abula —Amala, Ewedu, Gbegiri. You can also take Fufu and Pounded Yam as a carbohydrate source but in very small portions.

4. Unripe Plantains

Source: Bon Appetit

Unripe plantains (not fried) are a good source of carbohydrates. They contain complex carbohydrates that are rich in fibre, potassium, and vitamin C. They are not just a good source of carbs, but they also promote heart health and digestive health.

5. Boiled Egg

Source: Rachel Cooks

Eggs are another healthy way to take protein. The healthiest way to have eggs is boiled or poached (yes, not raw). While not as healthy, you can get away with the occasional fried egg sauce.

Source: Kiki Foodies 

6. Pepper Soup

Last, but certainly not least is pepper soup. Nigerian pepper soup is low in calories and high in vitamins and is a healthy and tasty way to take in protein when garnished well with assorted meats.

How You Cook Matters 

One thing to remember is that how you cook these foods matters. Healthy dieting is mainly about portion control in serving and ingredient control in cooking. Make sure to keep these dishes as simple as you can, and enjoy! What are your favourite healthy Nigerian meals? Lets know in the comments

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