Below is a comprehensive list of pantry essentials that make cooking efficient for me. Consider the list as a guide. Only you can determine your true pantry essentials based on your unique preferences and needs.

The idea is to ensure you have enough ingredients (proteins, sturdy vegetables, condiments, and seasonings) to make meals that are interesting, satisfying, and nourishing. Be sure to replenish items when you’re running low. The premise of a well stocked pantry is: “stay ready so you don’t have to get ready.”

OILS & VINEGARS

• avocado oil
• extra virgin olive oil
• apple cider vinegar
• balsamic vinegar
• rice wine vinegar

CANNED & JARRED

• beans (canned black eyed peas, chickpeas, black)
• diced tomatoes
• tomato sauce
• tomato paste
• coconut milk, reduced fat
• tuna, in water

RICE, PASTAS, AND GRAINS

• rice (parboiled, basmati, jasmine)
• long pasta (spaghetti)
• short pasta (penne or farfalle)
• oats (steel-cut or rolled)
• bread, tortillas, wraps

DRY HERBS & SPICES

• kosher salt
• ground black peppercorns
• ground cayenne or Cameroon pepper
• garlic powder
• onion powder
• ground cumin
• Herbs de Provence (or Italian seasoning)
• thyme
• dry bay leaves
• curry powder
• red pepper flakes
• chicken bouillon (I like Knorr)
• smoked paprika
• cinnamon

BASIC CONDIMENTS

• hot sauce
• ketchup
• mustard (dijon or yellow)
• soy sauce (or liquid aminos)
• bbq sauce
• avocados
• honey/ maple syrup/ agave
• nut butter (peanut butter)

NUTS, SEEDS, & DRY FRUIT

• almonds, cashews, walnuts, etc
• dry fruit (cranberries, raisins, etc)

PANTRY PRODUCE

• garlic, onions
• potatoes (Yukon gold, red, or sweet potatoes)
• plantain
• lemons, limes

BAKING

• all purpose flour (white-wheat flour)
• sugar (granulated, brown)
• leaveners (baking soda, baking powder)
• vanilla extract
• cornstarch

REFRIGERATOR STAPLES

• eggs, egg whites
• milk
• plain greek yogurt or regular yogurt
• unsalted butter

FREEZER STAPLES

• frozen fruit (strawberries, blueberries, etc)
• spinach
• vegetable medley (avoid high moisture vegetables like bell peppers and asparagus)
• turkey bacon
• chicken
• extra large shrimp

The post PANTRY & REFRIGERATOR ESSENTIALS appeared first on Nwabekee.

The soup is spicy, but not fiery, with the most flavorful broth yielded from the tender chunks of goat meat. I added hearty greens (kale) to make the soup more nutrient dense (add fiber). The recipe uses pepper soup spice, a blend of calabash nutmeg, alligator pepper, and negro pepper, which add earthiness. If you don’t have access to the spice blend, skip it. Some people swear by it and others don’t. The hallmark of pepper soup is heat and the fresh pepper will hold you down.

Lastly, I made this soup in my new Instant Pot (an electric multicooker). It took a while to get on board but it is a total game changer. No hype. It typically takes an hour or more to cook tender, fall-off-the-bone goat meat on the stove top. The soup, in an Instant Pot, practically makes itself–in half the time, which is perfect for people looking to save some time (read: everyone).

GOAT PEPPER SOUP

karen.egbuna@gmail.com This soul-satisfying soup is a classic West African dish. It’s also one of my favorite comfort… RECIPES GOAT PEPPER SOUP European Print This

Serves: 4 Prep Time: 5 minutes Cooking Time: 35 minutes 35 minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 2 voted )

Ingredients

• 1 tablespoon oil
• 1 yellow onion, halved
• 4 garlic gloves
• 2 pounds goat chunks
• 1 tablespoon bouillion
• 1 tablespoon pepper soup spice
• 1 teaspoon kosher salt
• few sprigs of fresh thyme (or 1 teaspoon dry)
• 3-4 habanero chili peppers
• 4 cups of water
• 2 cups of kale (or any hearty greens like collard greens)

Instructions

INSTANT POT:
1.  Use the "saute button.  Once hot, add the oil, onion halves, and garlic; sauté for 2 minute, or until browned. Add the meat and saute for 2-3 minutes or until slightly browned for depth of flavor.

2. In a blender, process the habanero peppers with a bit of water.  In the pot, add the 4 cups of water, bouillion, pepper soup spice, salt, thyme, and blended habanero pepper.  Stir, cover, and cook on high pressure for 20 minutes.  

3. Quick release, then open the lid.  Discard the onion halves and thyme stems. OPTIONAL: Clarify the soup to remove excess oil (see notes below).  If you prefer boneless meat in the soup, debone the meat and return it to the pot.  Stir in the greens, cover the lid, and allow the greens to cook for 3-4 minutes. Taste and adjust seasoning to preference. To garnish, top with thinly sliced onions and/ or red pepper flakes. 

STOVE TOP:
Same instructions as above, except use a dutch oven or large pot and cook the ingredients over medium-low heat for 1hr+ until the meat is fall-off-the-bone tender. 

Notes

To clarify the broth after cooking: (1) Use a spoon to skim off large portions of oil floating at the top of the broth. This method is faster and will get most, but not all of the excess fat; OR (2) Let the soup cool, then place into the refrigerator until the fat hardens. After a few hours, when the soup is cold, the excess oil/ fat to rise to the top and harden (science fact: fat is hydrophobic and floats). Using a spoon, scoop the top layer of fat and throw it away.

MAKE IT A MEAL: 

Enjoy the soup on its own, or with a side of rice or boiled plantain.

Did you make this recipe?
Please let me know how it turned out for you!
Leave a comment or share a picture on Instagram with the hashtag #nwabekee.

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Thanksgiving is one my family’s most cherished holidays.  We carefully develop the menu to include a mix of African and American favorites to share at the table. As a Nigerian American, the holiday table is a mash up of culture and tradition.  And I wouldn’t be me if I didn’t find healthful ways to lighten some dishes.

Last Thanksgiving, my family ordered most of the food from various restaurants and supplemented with a few side dishes.  Everyone was worn from the pandemic and we wanted the holiday to focus on what mattered most: everyone being healthy and together.  

This year, I’m going all in but with ease in mind.  It is my highest value, after all. I plan to make one of the turkeys and most of the side dishes, which I’ll prep ahead.   Aunty Chio, my mom’s oldest sister and head family cook, will make her signature cornbread dressing —I asked her to make two pans this year because it’s usually an argument about someone-who-shall-not-be-named eating up all the dressing.  I’ll order everything else from our favorite restaurants and bakeries.   I once made a full Thanksgiving spread by myself in 2010 and swore to NEVER do that again. The purpose of the holiday is to savor and enjoy both the food and each other’s company. It’s hard to do that after slaving in the kitchen all day.  

Here’s our perfect Thanksgiving menu.

SMALL CHOPS (APPETIZERS):

• Mini Meatpies
• Beef Suya
• Garden Vegetables (Cucumbers, Sweet Peppers, & Marinated Onions)
• Garlic Dip

MAIN TINGS:

• Jerk Smoked Turkey
• Herb Roasted Turkey
• Honey Baked Ham

SIDE TINGS:

Starches

• Coconut Jollof Rice 
• Creamy Chive Mashed Potatoes (non-dairy)
• Aunty’s Chio’s Signature Cornbread Dressing
• Rosemary Caramelized Sweet Potatoes

Vegetables 

• Glazed Brussel Sprouts
• Mom’s Mustard Greens
• Green Beans with Crispy Fried Onions 

EXTRA TINGS

• Garlic Butter Dinner Rolls
• Cranberry-Orange Sauce dressing
• White Wine Gravy

SWEET TINGS

• Pecan Pies
• Carrot Cake 
• Banana Pudding
• Strawberry Cheesecake

I intentionally excluded Mac & Cheese. The fam is like 99.9% lactose intolerant. We never make it and I know it won’t be missed. We’ll gladly choose jollof rice any and every time.

What dish do you look forward to cooking and/ or indulging in this Thanksgiving?

The post Thanksgiving 2021 – The Perfect Menu appeared first on Nwabekee.

Staying healthy during the holidays is a challenge for most people.  Between the work holiday parties, family gatherings, last minute shopping, travel, and the colder weather, our wellness routines tend to get tossed to the side. Here are 8 practical tips to help you to stay fit through the holidays.

1. MAKE WELLNESS A PRIORITY.
   It doesn’t have to be your first priority, but you will have to make time to stay fit during the holidays. Prepare nutritious meals during the week, even if for a couple days. Find a few delivery or take out spots that offer healthier options for days when you don’t feel like cooking.

   Prioritize exercise, too. Moving your body is sooo good for your mental health. Create a flexible but targeted fitness schedule, like “I want to workout at least 3 days a week for at least 45 minutes.” IF you workout more days than planned or for longer, great! The focus here is to reach your targeted baseline. Research proves it is easier to commit to a routine when its planned into your schedule and your goals focus on consistency, not perfection.  
   –

2. SET REALISTIC GOALS. 
   This is the season to be merry Which also means it is NOT the season to commit to an extreme fitness routine or test a new diet (spoiler: they never work in the long run).  Extremes lead to burnout and restricting certain foods will likely cause you to eat more. Find balance by enjoying the indulgences you really love in small portions and moving more. 
   –
3. AVOID SKIPPING MEALS.
   Eat before heading out for holiday fun. Don’t save your appetite to overindulge later.  
   –
4. SELECT THE TREATS.
   Y’all know I love sweets and this is where most of us go overboard. To stay fit, you’ll need a strategy During the holidays, I gravitate towards options that are limited during the holiday season and not something that is readily available all the time.  In my family, these treats are pecan pie for thanksgiving and Nigerian chin chin for Christmas.
   –
5. DRINK WITH MODERATION.
   Alcohol, sodas, and juices add more calories to the ones you already eaten.  Make a plan on how many drinks will allow you to both enjoy yourself and feel your best the next day–then stick with it (or skip it—I don’t drink often and so you’ll often find me sipping on sparkling water with a splash of juice in a cocktail glass… think of it as a faux mimosa)
   –
6. MOVE MORE.
   We naturally move less in the winter. Find small ways to add movement to your daily routine. Create a fitness challenge with your family or friends. Skip the elevator and take the stairs. Take a walk during lunch to soak up the sun while it’s out. Park your car some distance away from the store (when it’s safe to do so). Knock out some Christmas shopping in stores for extra steps.
   –
7. PLAN AHEAD FOR TRAVEL.
   Bring workout clothes and a pair of gym shoes with you. Download a fitness app or do a YouTube workout. If you’ll be out of town for an extended period, look up local parks or trails in the area or consider a temporary gym memberships (Discount gyms like Planet Fitness are available almost everywhere). There are several ways to stay active on the go.
   –
8. DITCH THE ALL-OR-NOTHING MINDSET. 
   Staying fit and overall wellness does not require perfection. You can restart eating better any day of the week and it may not feel like it, but a 20-30 minute workout is better than no movement. Extend yourself grace when needed and do what you can.

The post 8 Practical Tips To Stay Fit Through The Holidays appeared first on Nwabekee.

WHAT IS EGUSI SOUP?

Egusi soup is a very popular Nigerian soup made with egusi (melon seeds), leafy green vegetables, meat, palm oil, and seasonings.

Nigerians grind the egusi seeds before cooking them. Some tribes fry the egusi in palm oil, others boil the egusi in the soup’s broth. This recipe uses the boil method as learned from my Igbo mom.

For the vegetables, you can use a variety of different leafy greens, including ugu (fluted pumpkin leaves), bitter leaf, water leaf, callaloo, spinach, or kale. Each green provides an unique taste to the soup.

I prefer a combination of dried ugu (fluted pumpkin leaves) for its unique, traditional taste and kale for brightness. You can find most traditional greens in African grocery stores, but in dried form.

Like most Nigerian soups, the soup typically is cooked with an assortment of meat: beef, goat, dry fish, tripe, etc. I like to stick to 1-2 proteins when cooking. I used skinless and boneless chicken thighs for this recipe. Feel free to use whatever protein you enjoy.

HOW TO MAKE EGUSI HEALTHIER (Lighter in fat and calories)

Egusi is a seed.  Similar to other nuts and seeds, egusi is energy dense–meaning, it is high in fat and calories.  100 grams of egusi contains 593 calories and about 48 grams of fat. But don’t be alarmed. It’s important to mention that nuts and seeds contain mostly unsaturated fat, “good” fat associated with protecting against many different diseases, such as heart disease.  Egusi is also low in carbs, a rich plant protein source, and a great source of several important nutrients, including zinc, phosphorous, and iron.  

When I started my wellness journey in 2010, I cut almost all Nigerian food from my diet because I didn’t believe it was healthy. I was wrong (and miserable–I missed eating the foods I grew up eating). Much of this misconception was rooted in Western diet culture which lacked cultural competency and nutritional information for ethnic foods. The issue wasn’t Nigerian food. It was my portion size and learning healthier cooking methods (e.g., frying vs. boiling).

THE BOTTOM LINE:

Similar to dishes made with almonds and peanuts, egusi soup can be part of a healthy balanced diet when eaten in moderation.  It’s important to exercise portion control and healthier cooking methods.  

In the spirit of being health conscious:

• Boil the egusi in the soup broth instead of frying it in cups of palm oil. This small change saves a few hundred calories.
• Choose leaner cuts of protein. I removed the skin and trimmed the fat on the chicken thighs.
• Limit the amount of cooking oil. Palm oil has unique, nutty flavor. Use a tablespoon to flavor the dish if you want. Rely on peppers to provide the soup’s rich red color.
• Lastly, generously add several cups of greens to bulk the recipe.

Healthier Egusi Soup

karen.egbuna@gmail.com WHAT IS EGUSI SOUP? Egusi soup is a very popular Nigerian soup made with egusi (melon… quick and easy egusi, soup, nigerian Nigerian Print This

Serves: 4 Prep Time: 5 Cooking Time: 30 30

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• 3 guajillo chili peppers
• 2 small yellow onions
• 1/2 red bell pepper
• 1-2 habanero chili peppers
• 2 cups ground egusi
• 1 tablespoon olive oil
• 1 pound chicken thighs, boneless (or preferred protein)
• 1 cup dried pumpkin leaves ("ugu")
• 4-6 cups kale, chopped
• 1/4 cup crayfish
• 1 tablespoon chicken bouillon
• 1 teaspoon tomato bouillon
• kosher salt, to taste
• 1 tablespoon red palm oil (optional)

Instructions

1. MAKE THE PEPPER SAUCE: In a blender, combine the guajillo chili pepper, onion, red bell pepper, and habanero with 1 cup of water and process until smooth.  Set the blender pepper sauce aside. 

2. MAKE THE EGUSI PASTE: In a medium bowl, combine the ground egusi with a little water, about 1/4 to 1/3 cup.  Mix the ingredients with a spatula until a thick paste forms. Using the spatula or your hands, create small tablespoon-sized balls of the egusi paste. Set aside.

3. MAKE THE SOUP: In a large Dutch oven, heat the olive oil over medium-high.  Once it's hot, add the chicken and cook until browned, about 5 minutes.  Remove the chicken from the pot. 

4.  In the same pot, pour the blended pepper sauce.  Add ugu/ dried leafy greens and  2 cups of water (or stock).  Bring to a boil over medium-high heat.  

5.  Gently drop egusi balls in pot.  If the egusi balls are not covered in liquid, add more water.  Cover and cook for about 15 minutes.  

6.  Season with crayfish, chicken bouillon, tomato bouillon, and kosher salt.  Add cooked protein (chicken) back to pot. Stir.  Using a wooden cooking spoon, break the egusi balls into small lumps.

7.  Fold in fresh leafy greens (e.g., kale).  If desired, add a tablespoon of palm oil to finish and stir to combine.  Cover the pot and cook for 1-2 minutes, then remove from heat.

To serve, divide the soup among four bowls and enjoy with fufu, rice, or on its own.  

Notes

Calories can stack up quickly when adding other high-fat, high calorie ingredients like cups of palm oil and fatty protein. If you’re watching your weight, consider limiting the amount of egusi and palm oil used. Load up on leafy greens vegetables for added fiber and lean protein to keep you fuller and further optimize the soup’s nutritional value.

MAKE IT A MEAL:

Nigerian typically eat the soup with garri (a dough made from dried cassava), pounded yam (dough made from boiled yams), or fufu. I love it with rice.

Did you make this recipe?
I’d love to hear your thoughts or how the recipe turned out for you

Consider leaving a comment below or sharing a picture of your creation on Instagram.
For IG, tag @nwabekee_ or use the hashtag #NwaBekee so I can see it.

The post Healthier Egusi Soup (no frying method) appeared first on Nwabekee.

If an African mom says spaghetti is for dinner, 9 times out of 10, it’s likely jollof pasta.

WHAT IS JOLLOF PASTA?

Jollof pasta consists of spaghetti noodles cooked in a fresh tomato sauce. Its similar to similar to Italian Pasta al pomodoro–but with the flavor and heat we love. This was my mom’s go to dinner when I was a kid. It’s simple comfort food, full of flavor and perfect as an easy packed lunch or weeknight dinner.

A QUICK HOMEMADE TOMATO SAUCE

Once a month or so, I prepare a tomato-based sauce in bulk for easy cooking. I use as the sauce for most Nigerian dishes (e.g., jollof rice, stew, soups, etc) so its handy to have on hand. The process involves roasting a large batch of tomatoes, red bell peppers, onions, garlic, and habanero peppers in the oven then blending the caramelized vegetables to create a rich roasted tomato sauce. The process takes about an hour to complete.

On this given day, I didn’t have any homemade sauce available and I also did not have an hour to slow roast the vegetables. I “What is the fastest way to roast vegetables?” I thought to myself. The air fryer! It is a great appliance for quick baking or roasting. I regularly use it to from roasted chicken and crisp vegetables for meal prep, so I knew the air fryer was up to the task.

To roast, slice the large vegetables into similar-sized chunks tomatoes. Add the vegetables along with the garlic cloves and habanero pepper to the air fryer, and spray the vegetables with any high heat oil. Set the the air fryer temperature to 400 degrees for 8-10 minutes. Halfway through cooking, pull out the airfryer basket and give it a good shake for even cooking. Once done, set the vegetables aside to cool.  Add vegetables to blender and process until a smooth sauce

TIME SAVER: If you’re in a rush or don’t feel like making the sauce, use a 1.5 cup of store bought pasta sauce. It won’t be as flavorful but you can adjust the taste with garlic powder, onion powder, pepper.

HOW TO MAKE PASTA HEALTHIER

Pasta can be part of a healthy diet when eaten in moderation.

Whole-grain pasta is higher in fiber and certain micronutrients as compared to refined (white) pasta. Fiber is important because it digests slow and helps promote fullness. While whole-grain pasta is generally lower in calories than in refined pasta, it is important to note that pasta is high in carbohydrates. A one-cup serving of cooked spaghetti contains between 37–43 grams of carbs, depending on whether it is refined or whole-grain.

For this recipe, I used whole wheat spaghetti for its nutritional value. I avoided high-fat, high calorie toppings like cream based sauces and cheese, then limited the amount of olive oil. I roasted the vegetables for a sweeter, more robust sauce and topped the finished pasta with fresh basil. For a more balanced meal, you can also add your choice of protein and favorite veggies to your pasta to turn it into a balanced meal. For instance, fish and chicken can add extra protein to keep you feeling full and satisfied, while broccoli or bell peppers can provide additional fiber and nutrients.

I enjoyed the jollof pasta with grilled chicken and a simple mixed green salad (unpictured).

Jollof Pasta

karen.egbuna@gmail.com If an African mom says spaghetti is for dinner, 9 times out of 10, it’s likely… quick and easy jollof, jollof pasta, pasta, weeknight, one pot meals Nigerian Print This

Serves: 4 Prep Time: 15 Cooking Time: 10 10

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• ROASTED TOMATO SAUCE
• 3 roma tomatoes
• 1 red bell pepper
• 1/2 red onion
• 1 habanero/ scotch bonnet chili pepper
• 2 garlic cloves
• -
• JOLLOF PASTA
• 1 pound whole wheat spaghetti pasta
• 1 tablespoon extra virgin olive oil
• 1/2 tablespoon chicken bouillon
• 1 teaspoon tomato bouillon
• kosher salt, to taste
• ground black pepper, to taste

Instructions

1. MAKE THE SAUCE: Chop the tomatoes, red bell pepper, and onion into large chunks. Add the vegetables along with the garlic cloves and habanero pepper to the air fryer. Spray the vegetables with avocado oil (or any high heat oil) and roast for 8-10 minutes at 400 degrees. Set aside to cool (time saving tip: boil the pasta water while you wait). Once the cool, blend the roasted vegetables until smooth.

2. MAKE THE PASTA: Fill a large pot 1/3 full with water.  Stir in a generous pinch of salt and a dash of olive oil, and bring the water to a boil over high heat. Add the pasta and cook for 5 minutes. Reserve 1 cup of the pasta cooking water, then drain the pasta. Return the pasta to the pot over medium-low heat. Add the pasta cooking water, roasted tomato sauce, and olive oil. Toss until well combined then cover the pot until a creamy sauce forms. Thin the sauce with water, 1/4 cup or a little at a time, as needed. Season with bouillon, salt, and black pepper to taste and toss gently. Serve with fresh basil or parsley on top.

MAKE IT A MEAL:

Enjoy with a side salad or roasted vegetables (zucchini, broccolini) and preferred protein. I enjoyed the jollof pasta with grilled chicken breast and a small mixed green salad.

Did you make this recipe?
I’d love to hear your thoughts or how the recipe turned out for you

Consider leaving a comment below or sharing a picture of your creation on Instagram.
For IG, tag @nwabekee_ or use the hashtag #NwaBekee so I can see it.

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The air fryer’s convenience is inarguably unmatched. But is it really worth it? Like most things, it depends. How many people are you cooking for? Will the air fryer live on counter or in a cabinet or closet? How heavy is it? Depending on your cooking needs and kitchen space, an air fryer may be your new kitchen bestie or be functionally impractical. 

In all, I think air fryers can be useful resources that make cooking more convenient and accessible for busy professionals, working parents, or lazy cooks. No matter your lifestyle, we can all use a helping hand.

WHAT IS AN AIR FRYER? HOW DOES IT WORK?

An air fryer is not really a fryer. It does not fry food and you may have something similar in your kitchen already. Air fryers are modern rebrands of mini convection ovens (think: toaster ovens).  The air fryer uses a powerful fan and exhaust system to rapidly circulate hot air and cook food suspended in a perforated basket.  The circulating hot air cooks food fast and allows the exterior to brown, crisp, or caramelize in a way that mimics deep frying with little-to-no oil. As the small but mighty exhaust system whisks away any moisture in the closed oven, it also manages to keep the food interior moist and juicy. It can also bake and roast meat, fish, and vegetables more evenly and in less time that it would take in an oven.

There are two types of air fryers: (1) cylindrical, pod-shaped air fryers and (2) larger oven-styled air fryers (convection toaster ovens). The size and cook capacity of both options vary. The pod shaped air fryers are smaller, typically have a 3-quart basket, and are good for cooking for 1 or 2 people. The toaster oven models are rectangular in shape, larger, typically have a basket of 5 quarts or larger, and are good for cooking for 3+ people.

Beyond size and capacity, the different models are similiar in terms of how well well they cook food. Price ranges from $50 to $300 depending on convenience and style (i.e., power, presets and temperature display, noise, weight, accessories, and ability to easily clean).  

BACKGROUND: I USED TO HATE AIR FRYERS

For full transparency, I previously disliked the air fryer and all its hype. “Dislike” doesn’t fully capture the extend of my disregard. In hindsight, my dislike was based on using a model that didn’t fit my lifestyle.  In 2017, I tested a first-generation Philips Air Fryer (now discontinued).  The massive pod shaped appliance consumed a lot of premium kitchen counter space in my small apartment and I didn’t have the storage space to hid it. I am committed to a clean, clutter free kitchen aesthetic.

My other grievances were based on its back of functionality.  Despite the appliance’s large size, the interior fry basket was small. I found myself having to cook one meal in multiple batches which would extend a seemingly quick cooking sesh into an hour whenever I cooked wanted to roast large quantities of different ingredients. Additionally, the single heat source at the top of the appliance caused food to sometimes cook unevenly. The air fryer’s powerful fan was obnoxiously loud and sometimes caused the food to overcook and burn.  Lastly, cleaning the mesh basket screen by hand was an absolute pain. 

Simply put, the air fryer model I had was not conducive to my space or lifestyle back then. I was disappointed, and slightly resentful to be honest, given the hefty price tag (~ $300). It was not giving what it was supposed to give, yall. So I gladly returned it and went back to using my full-sized oven with a sheet pan and cross-grid wire rack which achieved the results (but required more time). 

So what changed my mind? Circumstances.  A few months ago, I moved from DC to Texas, into a house with a spacious kitchen. I also received a new air fryer as a gift. With ample kitchen space, I felt like it was time to give the appliance another try. I know so many people who adore and stan for their air fryer.  I was curious to explore why. Ultimately my goal is to help people feel confident in the kitchen and inspire them to cook smarter ways. This requires me to have an open mind to evolving kitchen appliances.

AIR FRYER REVIEW

From the start, I noted how the newer pod-shaped models are more compact and better designed than the first generation models.  The new small air fryer models generally occupy less counter space and are easier to clean… BIG offerings over here. 

I ran the air fryer through a number of tests to see if it held up to the hype.  I cooked wings and leaner cuts of protein like chicken breasts, along with roasted vegetables (e.g., hand-cut sweet potato fries, sliced plantain, garlic roasted broccolini), and frozen finger foods. 

Based on my testing and research, there are clear advantages and disadvantages to the air fryer. The disadvantages are not deal-breakers but important to know. 

PROS: 

• Efficient af. Cooks food faster than food prepared on the stovetop or in a full sized oven
• Healthier, lower fat alternative to your favorite fried foods
• The smaller models offer low volume cooking and are THE perfect appliance for single people
• Simple, straightforward interface, easy to use (great for novice or “lazy” cooks)
• The timer feature allows for precise cooking and safe multitasking
• Portable electric appliance that can be moved around
• Appliance will not heat up the entire home like an oven

CONS: 

• Size constraints. Both models require adequate counter space
• Limited cooking capacity; models are not suitable for high volume cooking or for a crowd 
• It’s not completely hands off. Depending on model, may need to periodically shake basket or flip the food for even cooking 
• Longer cooking times compared to traditional frying 
• Because food cooks fast, the fan can quickly burn or dry out foods if you’re not careful
  (there’s an initial learning curve to using your air fryer).

Despite a few ongoing functional limitations, I enjoy my air fryer. I mostly use mine to meal prep chicken and “fry” plantain, a staple in my home. I love the consistently juicy chicken breasts, which we all know can be drier than the Sahara. And the air fryer’s ability to achieve PERFECTLY caramelized plantain with less than a tablespoon of oil?!  Omgoodness. This African woman was SOLD; no additional testing needed. It’s been a game changer to finally enjoy my favorite comfort food in a healthful and equally delicious way.

SO SHOULD YOU GET AN AIR FRYER?

You should get an air fryer if:

• You want an easy, no fuss approach to meal prep/ cooking
• You want healthier, lower-fat alternatives to traditionally fried foods (like plantain)
• You have the space for another kitchen appliance
• You don’t mind paying for the convenience (prices range from $50-$300)
• You don’t want your home to smell like fried food

CHOOSING THE RIGHT APPLIANCE

If you said yes to these considerations, the next important question will be which air fryer model to get. When deciding between which model to buy, consider the size of the appliance itself (how much space it will consume, weight) and the capacity of the basket.

If you usually cook for 1-2 people or servings, I recommend getting the smaller, pod-shaped air fryer.

If you usually cook for 3 or more people/ servings at a time, I recommend getting a larger air fryer model with a basket of 5 quarts or larger — the toaster-oven air fryer model or a high end convection toaster oven. The larger models have a larger capacity which makes bulk cooking quicker and more efficient will allow you to cook more food at once.  It’s also a more versatile appliance. If you can afford it, get it– the toaster-oven air fryer models can do everything an air fryer can do and more, like toast bread, bake desserts, cook a whole chicken, etc. 

WHAT CAN YOU COOK IN AN AIR FRYER?

Golden rule: If you can bake it, you can air fry it. 

An air fryer is great for cooking protein, vegetables, and reheating frozen foods.  For lean cuts of meat or foods with little to no fat (like vegetables, chickpeas, or plantain), you’ll need a light application of oil for the food to properly brown and crisp up.  For best air frying results use avocado oil or any other high-heat oil (this means the oil wont smoke or burn the food in high cooking temperatures). 

If using a cooking oil spray, choose a “propellant-free” option. If the meat already has fat on it, (e.g., dark meat chicken like wings, salmon, or fatty cuts of beef), you can skip the oil. But you’ll still want to spray the air fryer basket to prevent sticking.

AIR FRYER ALTERNATIVE

Overall, I recommend it for its efficiency and convenience.  Do you NEED one? No.

If you don’t have space for an air fryer or don’t want to spend money on yet another kitchen appliance, you have options. Remember that air fryers are basically powerful countertop ovens. You can get similar “air fried” results baking food in a regular oven; it just takes longer to cook because of the oven’s larger size.

For optimum results, bake or roast the desired food in a regular, full-sized oven using a (1) a baking sheet pan and (2) a roasting/ baking wire rack.  You likely already have a baking sheet at home. You can purchase a roasting rack for less than $20 or purchase a set.

FYI: HomeGoods is the plug for this kinda stuff. 

LOOKING FOR AIR FRYER RECIPES?

-Air Fried Plantain

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This is a simple, no-fuss dinner using store-bought rotisserie chicken and sweet potatoes. Bake the sweet potatoes, shred the cooked rotisserie chicken, toss the chicken with BBQ sauce then assemble or load the baked potato with your preferred toppings. Easy, right? It also works for meal prep.

To make this classic comfort meal healthier, take a lighter approach with the toppings. Baked potatoes are usually loaded with full-fat cheese, butter, bacon, sour cream, and more cheese –all high in saturated fat, fat, and calories. This recipe demonstrates less can be more by combining the sweet potatoes’ natural caramelized goodness with freshness from the green onions.

BBQ Baked Sweet Potato

karen.egbuna@gmail.com This is a simple, no-fuss dinner using store-bought rotisserie chicken and sweet potatoes. Bake the sweet… mains meal prep, sweet potato, BBQ European Print This

Serves: 3-4 Prep Time: 10 Mins Cooking Time: 20 Mins 20 Mins

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

Ingredients

• 2 large sweet potatoes, cut in half
• cooking oil spray (avocado)
• 1 rotisserie chicken
• 1/3 to 1/2 cup BBQ sauce (I used G Hughes Sugar-Free BBQ)
• handful green onions, chopped
• ground black pepper
• ***OPTIONAL ADDITIONAL TOPPINGS:
• *something creamy: avocado slices or low-fat sour cream
• *jalapenos, chopped

Instructions

1. Preheat oven to 425 degrees. Cut in half, lengthwise. Spray sheet pan and sweet potatoes with cooking oil. Place sweet potatoes flesh-side (flat side) down on sheet pan. Bake for 20 minutes or until fork-tender. If using an air fryer, adjust time accordingly.

2. While sweet potatoes are baking, shred a rotisserie chicken. Remove skin, debone, and pull the meat apart with hands. Transfer pulled chicken to a large skillet. OPTIONAL: If chicken lacks flavor, season to taste with salt, pepper, and garlic powder.

3. Heat skillet over medium-high heat. Add BBQ sauce and toss to combine. Cook until heated through and chicken starts to brown, about 2 minutes. Set aside.

4. TO ASSEMBLE: Remove baked sweet potatoes from the oven and transfer to a plate. Mash the sweet potato flesh with a fork. Top with pulled BBQ chicken, green onions, and any other preferred topping. Season with fresh ground black pepper.

Notes

Baking whole sweet potatoes can take up to an hour; nobody got time for that. Cut the sweet potatoes in half and they'll cook in less than half the time. PROTEIN SWAP: Use mushrooms or canned beans instead of chicken

MAKE IT A MEAL: While this is filing on its own, vegetables are always a good addition to balance the starch and protein. Keeping with the theme of simplicity, enjoy with a side salad or steamed veggies. Or add a handful of spinach to the steaming hot mashed sweet potatoes before loading it with the chicken and toppings (the residual heat will wilt the spinach). You have options!

Did you make this recipe?
Please let me know how it turned out for you : )
Leave a comment or share a picture of your meal with the NB Community on Instagram with the hashtag #NwaBekee.

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What is Revamp?

• Revamp is a nutrition-driven digital cookbook complete with 20+ recipes and a sample 7 day meal plan to revamp your healthy eating journey at any stage.  The ebook focuses on limiting processed foods and added sugars in your diet, reimagining your favorite foods, and learning how to make smart nutrition work for you.

Who is this program for?

• Revamp is for anyone who wants to reset and revamp their healthy eating habits.  The ebook is valuable if you’re looking to manage your weight, develop healthier habits, or simply looking for delicious meal inspiration without the fuss. 

What makes Revamp different?

• The ebook is evidence based and nutrition-focused.  The recipes are balanced, healthy meals you will enjoy without feeling restricted or deprived.  
• It’s not a temporary diet or a detox… it’s better!  Revamp changed the way I eat and complements my fitness and wellness goals.  I return to the recipes often.  You will feel better, have more energy, and become leaner/ less bloated as you learn how to properly fuel your body.  
• You receive a ton of value.  The ebook contains exclusive recipes that are not available on the website, a grocery list, a realistic meal plan, and nutritional information on how to build sustainable, healthy eating habits. 

Will I have to track calories or count macros?

• No.  Tracking calories and macronutrients (protein, carbohydrates, and fats) may be beneficial for a short period but the practice is not sustainable for most people.  It also often makes people get obsessive and develop an unhealthy relationship with food.  The ebook helps you gain control of your eating habits by focusing on big nutrition rules and how you feel instead of counting your food.

Are the recipes vegetarian or vegan friendly?

• The recipes are based on how I eat but intentionally developed to be flexible. The recipes are all diary-free and pesacatarian/ vegetarian/ vegan friendly.  The recipes are easy to modify and include tips on how to customize each meal to your preferences.  You can easily substitute your favorite protein. And I encourage you to do so!  Afterall, the best meal plan is one that you enjoy!

What is the book format?

• The ebook  is a virtual offering; you will receive an email with a downloadable digital copy upon purchase

Why should I pre-order?

• Receive an exclusive, automatic 20% discount (original price: $24.99)
• Be the first to know about an upcoming GIVEAWAY
• Support this independent author; book preorders are extremely helpful 

How do pre-orders work?

• After you place an order for the book, you will receive a confirmation email.  You will receive a subsequent email with the ebook on the launch date.   

Are there any refunds?

• Given the digital nature, refunds unfortunately are not accepted. All sales are final.   

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Coconut jollof rice is an infused rice dish cooked in a harmonious melody of roasted tomato sauce (stew base), coconut milk, spices, and herbs for the ultimate side dish.

Coconut jollof rice is out-of-this-world good and the rice actually gets better the next day. Ah! I get excited just thinking about it. IT’S SOOO GOOD! I cant stress that enough.

And the amazing flavor isn’t even the best part. The best part of this recipe is that it is foolproof! I developed this recipe to bypasses common errors made when making jollof rice, which can be somewhat tricky, even to the most advanced cooks. Common errors include undercooking the rice (not enough liquid), overcooking the rice into a mushy-mashup, and unintentionally burning the rice (heat too high and not enough stirring when made on the stovetop).

To assist, this foolproof recipe uses both the stove to build flavor and oven to effortless execute the perfect side dish. Once you’ve mastered how to make coconut jollof rice, I dare say, you’ll likely never want plain jollof rice again.

MAKE IT A MEAL: Create a healthy grain bowl, with the coconut jollof rice as the base. Add your choice of protein and a few vegetables for a variety of flavor, texture, and color (which translates to more nutrients!) I like to create a salad-grain bowl using a combination of mixed greens, and chopped bell peppers and cucumbers for a nice crunch. If you want something simple, try a bowl of coconut jollof rice with grilled chicken breast and steamed greens.

Did you make this recipe?
Please let me know how it turned out for you : )
Leave a comment or share a picture of your creation on Instagram with the hashtag #NwaBekee.

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