It’s no secret that I love food, and I love food that is well done and prepared with soul! Having my roots in West Africa means that I love it spicy, exotic, and of course, healthy. Preparing healthy and sustainable meals is not difficult if you take the time to prioritize your health by planning out your meals, sourcing healthy and pesticide free produce, meats, etc as well as eliminating or minimizing processed foods from your kitchen.


Today I’m providing a sneak peek into my kitchen with this spicy omega rich Nigerian style omelet. keep in mind that most if not all the ingredients are either locally sourced, organic and sustainable! To begin with, you can’t have your Nigerian inspired omelet without smoked sardines in olive oil (that’s my story and I’m sticking to it!) and fresh scotch bonnet peppers because these two ingredients are important aspects of this particular flavor profile.Listed below are all the necessary ingredients for putting your own unique spin on a favorite meal back home!


Smoked canned sardines in olive oil

Farm fresh eggs (local or organic will do the job as well)

Scotch bonnet peppers (use 1/2 of one small pepper if you can’t tolerate a lot of spice), chopped fine.

medium bell pepper (color is irrelevant), finely diced

1 small onion, finely chopped

1/4 cup of finely chopped basil (this is an added ingredient for a deeper flavor and nutrient profile)

1/4 Tea spoon of dried thyme (1/8 cup, fresh and finely chopped)

1/2 teaspoon of curry powder

1/4 teaspoon of spicy paprika

1/4 teaspoon of garlic powder (you can also use fresh garlic that is finely minced)

1/2 teaspoon of sea salt

1/8 teaspoon of turmeric powder

1/8 teaspoon of cumin powder

2 tablespoons of olive oil


Cooking Instructions:

Once all the ingredients are prepped, simply warm your skillet, add the two table spoons of olive oil (allow it to fully heat) and then add your aromatic spices and gently mix them together in the pan. This will allow the flavor to fully express even as you add the other ingredients for the omelet.

Next, combine your chopped ingredients to the mixture and gently sauteé for two to three minutes at medium heat and then incorporate your smoked sardines. Finally, whip together your eggs with a bit of salt and fully incorporate this mixture into the sauteéd ingredients.  The final step is to gently turn the omelet on each side to cook for 2 minutes or based on your preference (i.e. some people enjoy an omelet that is looser than others).

For a more authentic flavor, I also add two table spoons of almond milk for a creamier texture but you can use canned evaporated tin milk for the authentic flare of how we do it back home! Enjoy!


Tonye Tariah

Tonye Tariah

Freedom At The Crossroads Founder

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.