Category Healthy Recipes

If you haven’t heard about the proven benefits of homemade chicken noodle soup, you’ve probably been buried underneath a pile of rubble by now! Let me just start by saying, momma knew what she was talking about when she said that chicken soup is a cure-all staple!

Needless to say, the power is in the bone broth (i.e. chicken bones Y’all!), spices, and other healthy ingredients that make up this recipe. For me, I’m putting an African twist on this favorite recipe so make sure you head over to my Youtube site to see how the full recipe comes together in real color!

My inspiration for this Afro-fusion homemade chicken noodle recipe comes from childhood nostalgic moments living in Nigeria. When I was a little girl, my mom gave us all kinds of potions and tonics to keep illness and poor health at bay. To this day I can still taste that pungent flavor of Norwegian cod liver oil on my tongue! We also had all kinds of soups, and beverages that she and the elder women in our neighborhood swore by!

This is a lot different from the condensed canned stuff masquerading as “as good as” homemade chicken noodle soup! The only things you’ll find in those cans are some GMO chicken, lots of sodium, overcooked bleached flour noodles, preservatives, and more.

With that in mind here are the ingredients you will need for this Afro-fusion homemade chicken noodle soup:

1. 4 medium chicken drumsticks (organic, free-range chickens)

2. 1 small red onion

3. 1 small yellow onion

4. 1/4 cup of chopped green onions (organic)

5. 3 cloves of garlic (medium)

6. Organic gluten-free spaghetti pasta (follow directions for serving size)

7. 2 tablespoons curry powder

8. 1 teaspoon turmeric

9.  1/2 teaspoon of allspice

10. 1/4 teaspoon spicy paprika

11. 2 tablespoons of Himalayan pink salt

12. 3 tablespoons of Braggs Amino Acids

13. 1/4 teaspoon of nutmeg

To bring this recipe to life is really easy and there are no fancy steps involved. Simply fill a large soup pot with 6 cups of water and bring to a boil while tossing in all over your dry spices and the other ingredients. Next, add the onions, garlic, and chicken drumsticks to the pot and boil at medium heat for 25 minutes. Also, you can add other veggies to this mix as well (i.e. carrots, etc) in order to make this dish your own.

Next, turn the heat down to low and allow your homemade chicken noodle soup creation to simmer for an additional 20-30 minutes and add your noodles in the final 20 minutes. To see what this dish looks like check out the video!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!

Aqn anti-inflammatory beverage must-have for the season!

It’s getting to be that time of year again and that calls for one anti-inflammatory beverage we all should have in our kitchen recipe book! I love foods that are packed with beneficial nutrients and this cup of cocoa does not disappoint.

A healthy twist on an old favorite

Made with unsweetened organic cocoa powder, this spicy version of a home favorite tastes yummy and is good for you too. I’m a turmeric fiend and I could not resist putting my own spin on a childhood favorite. The end result is spicy homemade turmeric cocoa that both tasty and loaded with health benefits.

About that Cocoa

Cocao is an ancient beverage and cocoa powder itself is loaded with flavonoids that improve blood flow, helps to balance cholesterol levels, rich in antioxidants, speeds healing, and aid in reducing your blood pressure, etc.

So, it only made sense to combine the superpowers of cocoa with the anti-inflammatory healing powers of turmeric and honey to make this a truly inspired power beverage!

Creating my homemade anti-inflammatory turmeric rich cocoa uses only a few ingredients and is low in calories but rich in texture as well as nutrients. Most of these benefits help heal the body and combat inflammation. Also, let’s  not forget to add that extra bit of decadence by topping it off with a dollop of froth using your home gadget right here!

Some of the benefits

Turmeric, cinnamon, and ginger all possess a myriad of health benefits. The beauty of this recipe is that these ingredients complement themselves in such a way as to create a complex blend of spicy goodness.

Ingredients

1. 1  1/2 tablespoon organic cocoa powder

2. 1/4 teaspoon organic turmeric powder.

3. 1/4 teaspoon ginger powder

4. 1/2 teaspoon of organic raw honey (sweeten to your own taste).

5. 1 cup of coconut-almond milk (vegan option; you can use dairy if that is your preference). I like to use this or a vegan cream for those times when I want to have a decadent frothy hot beverage!

6. 1/8 teaspoon fresh ground cinnamon.

Preparation

Bring almond coconut milk to a boil, adding all ingredients starting with the cinnamon, ginger, and turmeric followed by the cocoa powder. Make sure all of the ingredients are fully incorporated and then allow the mixture to briefly simmer.

You can also add in approximately 1/4 cup of water to thin out your mixture if the consistency is a little thick. Next, pour your beverage into your favorite mug and enjoy!

A little advice about refined sugars

Also, it’s  always a good idea to minimize your intake of processed sugar . This is one reason why I use raw honey, blackstrap molasses or ripened fruit to sweeten most of my dishes where possible (green stevia is another option).

For those days when I’m  craving a frothy decadent cup of yumminess, I use my trusty hand frother. You can get yours right here!

About the author

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 to healthy living

When it comes to a healthy lifestyle, she believes “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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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We all know how expensive groceries can become especially when you move between seasons or are making a huge shift in how you feed yourself and your family.

Making healthy nutritional choices doesn’t have to break the bank nor do they have to become an overwhelming experience. While you might think you’re saving money (i.e. buying processed foods instead of fresh produce, etc) by not buying organic and locally sourced produce (get my FREE quick and easy grocery guide for the EWG recommendations for produce in 2017), or stocking up on frozen meals, the truth is that the hidden health costs associated with these types of low quality “foods” are extremely high.

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I don’t know about you, but I hate drama in the kitchen. When it comes to my next meal I want it healthy, quick, uncomplicated and delicious! Given the plethora of techno kitchen devices and accessories, there really is no reason any of us should be stuck in the kitchen for hours on end.

With that in mind, I’ve come up with one dish that works for both vegans and non-vegans alike. It starts off with some skin-on salmon steaks (non-vegan option), string beans, arugula, romaine lettuce, artichoke hearts, cubed goat cheese (substitute vegan cheese in place of goat cheese), onions, garlic, dried chiles, EVOO and a medley of savory spices.

The vegan option for this dish simply requires eliminating the animal protein, which can be substituted with grilled or baked tempeh steaks. See? Simple!

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What you will need for this dish: (non-vegan  / vegetarian option)

1. Skin-on salmon steaks (one per serving).

2. Green beans (raw, 1/2 cup per serving).

3. Arugula (2 cups raw, shredded).

4. Romain lettuce (2 cups).

5. Artichoke hearts (1 cup chopped or cubed). For this quick version, you can use low-sodium organic canned artichokes in water.

6. 1 medium onion (yellow or red onions according to your preference).

7. 3 cloves of garlic (chopped).

8. Sea salt (1 tablespoon).

9.  Fresh ground black pepper (1 tablespoon)

10. Spicy paprika (1 teaspoon).

11.Curry powder (1 teaspoon).

12. Allspice (1/4 teaspoon).

13. EVOO (1/4 cup).

14. Apple cider vinegar (2 tablespoons).

15. 1 medium lemon.

16. 1/2 cup cherry tomatoes (sliced in half).

Directions: Preheat oven to 400 degrees F.

Salmon steak: Season the salmon steaks with sea salt, fresh ground pepper, 1/2 teaspoon of spicy paprika, 1/2 teaspoon curry powder, 1/4 teaspoon of allspice, 1/2 clove of garlic, lemon juice (cut and squeeze the lemon juice over the salmon steaks) and allow it to marinate for a few minutes. Next, place the salmon steaks in a nonstick baking pan and lightly drizzle some EVOO over the entire dish, place in the oven and bake for 20 mins or until cooked through.

Green beans:

Snip off the tips of the green beans, wash, drain and place them in a nonstick baking pan. Lightly season the green beans with sea salt (1/4 teaspoon), black pepper and then add 1/2 clove of chopped garlic, 1/2 medium onion (sliced thin). Next, lightly drizzle a portion of the EVOO on the green beans making sure to fully incorporate it into the mixture. Place in the oven and back for 20 mins (bake until the beans are tender but still firm).

Salad:

Drain and rough cut the canned artichokes and then add the chopped romaine lettuce and cherry tomatoes. This is a simple fresh salad that goes quite well with the baked salmon and green beans. Toss these three ingredients together in a bowl and then add the teaspoon of apple cider vinegar, drizzle in some EVOO, freshly squeezed lemon juice, the remaining sea salt, spicy paprika and curry powder. You have the option of creating your salad dressing separately but here I just kept it simple and incorporated all the ingredients in one sweep but, if you’re going to serve it later it’s best to keep your dressing separate and just add it in when you’re ready to serve.

If you’re new to the healthy lifestyle or just trying to clean up your eating habits, here’s my FREE 7 DAY FOOD JOURNAL to help you get on track!!

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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.

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It’s soup time

It’s another fall day in the Chicago area and that means soup time! Don’t allow the seasonal shifts and the inevitable approach of winter, keep you from embracing your creativity in the kitchen. There’s nothing like a warm bowl of my savory butternut squash and potato soup to get you through those cold days.

Also, I like to use this time to buckle down on creating healthy meals for the upcoming holiday season and avoid the temptations of overindulging in foods that don’t do anything good for my body or mindset!

That doesn’t mean I don’t have fun meals and snacks during the holidays. It simply means that by staying aligned and balanced I’m more likely to sustain healthy habits that serve my higher good in mind, body, and spirit.

Today’s recipe is for my savory butternut squash and potato soup is simple, healthy and loaded with the goodness of an awesome full-bodied flavor!

Ingredients for this savory butternut squash and potato soup

1. 5 medium potatoes or 2 cups, cubed. (Preferably Yukon gold or red potatoes).
2. 1 medium (2 cups) butternut squash, cubed.
3. 1 cup of cubed sweet potatoes.
4. 2 cups of shredded kale.
5. 2 cups of shredded red cabbage
6. 1 cup of thin-sliced/shredded Brussels sprouts.
7. 5 cups of water.
8. 2 tablespoons of sea salt.
9. 1 tablespoon of curry powder.
10. 1/2 teaspoon of spicy paprika.
11. 1/4 teaspoon of dried thyme.
12. 1 tablespoon coconut oil
13. 3 tablespoons of olive oil.
14. 1/4 teaspoon of allspice.
15. 1/4 teaspoon of nutmeg.

Putting it all together

Bring your water to a boil using a medium-sized pot. Next, add all your spices and sea salt to the water and boil until the mixture begins to release its aroma. Add your cubed potatoes (including the sweet potatoes) to the water and allow to cook for 15 minutes before adding in the squash (you don’t want to overcook your squash).

A good rule of thumb is to add the ingredients that require the most cooking time first and then incorporate the remaining ingredients accordingly. Since I want to preserve my nutrients as much as possible, I typically add my greens and more delicate veggies last.

Once all of the veggies have been added, allow the stew to simmer with the olive and coconut oil for 15 minutes (i.e. add the greens in the last ten minutes of cooking time).

Remove your savory butternut squash and potato soup from the stovetop and allow to set for 3mins and then this savory dish is ready to serve!

Before you go!

Have tried some of my other yummy recipes? How about this warming cold and flu-fighting tea to get you through the winter chill?

About the author

Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!

Fall cooking

When I think of Fall, I think of cozy fires, a stack of my favorite books in my favorite nook, and the yummy fragrance of savory dishes baking in the oven. Needless to say,  I’ve learned to appreciate the beauty to be found in each season and more recently, to cherish every moment. Fall is a great opportunity to get creative in the kitchen with some awesome healthy fall recipes!

Getting creative with my recipes during the fall and winter seasons

I love the challenge of creating yummy and healthy meals using products that are in season and are ethically and sustainably sourced. Fall veggies ring in a new season of goodness and are a great opportunity to learn more about where my food comes from. Are you making the right choices when it comes to what’s on your plate? I love hardy greens and kale is one of my favorites because it’s so versatile as both a salad base and cooked dishes. Unlike spinach, it holds up well for both cold and hot recipes.

Today’s recipe

Obviously, today’s recipe is centered on kale as the basis for my spicy kale dish favorite! My basic rule for ALL of my recipes is that every dish must have a full-bodied flavor profile and incorporate gut-friendly and anti-inflammatory properties. This is a huge issue for me as I have struggled off and on with digestive maladies and have fully dived into the benefits of using spices and other ingredients that promote gut health.

Squash is another Fall favorite of mine. For this dish, I’ve used butternut squash baked in the oven with a savory blend of fresh garlic and herbs to complete this vegan dish. If you have another favorite or preference, substitute it in place of the butternut squash.

What you will need for this recipe: (Approx. 45-50 mins to prep and cook)

1. Fresh organic kale (yes, people! quick and dirty rule: if you’re going to eat the skin /leaf (s), they need to be organic veggies to limit your exposure to harmful pesticides and herbicides).

2. Fresh butternut squash (conventional non-GMO or organic, depending on your preference and budget).

3. Fresh, fine-chopped garlic (equivalent to 3 tablespoons to one large butternut squash)

4. 2 tablespoons of thyme (fresh or dry; this will be enough to season both the squash and kale).

5. 2 tablespoons of finely chopped chives (organic fresh or dry).

6. 1 tablespoon of curry powder (African curry is what I use for all my Afro-fusion dishes).

More wholesome ingredients for this recipe

7. 1 tablespoon of spicy paprika (this will be enough for both the kale and squash portions of the recipe).

8. 1/2 teaspoon of turmeric (to be used for cooking the kale portion of the dish)

9.  2 tablespoons of Braggs amino acid (to be split equally between the kale and squash portions).

10. 1/2 tablespoon of sea salt, equally portioned between the kale and squash (none of the stripped-down stuff!).

11. 1/2 teaspoon of allspice (equally portioned between the kale and squash).

12. 1 teaspoon of ground African crayfish (eliminate this ingredient if you’re allergic to shellfish or if you want the vegan alternative).

13. 1/4 teaspoon of fresh ground nutmeg.

14. 1/4 cup of olive oil (this will be enough to prepare the kale and butternut squash).

Cooking instructions: Kale

This is a two-part dish with the kale cooked on the stovetop and the butternut squash baked in the oven. It’s not complicated and only requires a bit of organization on your part. First, place a skillet on the stovetop over medium heat and add two tablespoons of olive oil to gradually warm-up(using the two tablespoons of olive oil that was set aside for the kale portion of this recipe).

Next, add your spices and gently mix them together in olive oil and allow the heat to release the aroma. Don’t allow the ingredients to burn, so you need to keep a close eye on this process at this point! Incorporate the chopped garlic and crayfish and allow the mixture to cook for 1 min. Finally, add both the chopped /shredded kale and the chopped chives to the mixture and sauteé for approximately 10-15 mins or until wilted, and then set it aside while you continue prepping the other half of this dish(your greens should still be green and not overcooked!).

Cooking instructions: Butternut squash

First, set your oven to 375ºF, lightly coat your baking dish with 1 tablespoon of olive oil (set aside the second tablespoon of olive oil until you’re ready to season the butternut squash). Wash and peel the butternut squash and then cut it into small to medium-sized cubes and then season with the spices you set aside for this half of the recipe. Next, top the squash with the remaining tablespoon of olive oil making sure that the squash is fully coated in both the olive oil and the spices. Finally, cover the pan with foil and bake for ten minutes on the top rack of the oven. After 10 minutes, remove the foil and place the baking pan on the middle oven rack and back for an additional 15 mins and once it has cooked remove the butternut squash (once it’s medium soft with a light brown tint, it’s done!).

Serving it up

Finally, allow the squash to cool for five minutes, and then plate your creation! Bon appetite and help yourself to the freebies on this page!

P.s. if you’re still on the fence about how to break free into healthy habits CLICK HERE!

Before you go!

Remember that every season has something good to contribute to your life’s experience. That’s also true when it comes to preparing seasonal recipes we feed ourselves and our families.

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Like it or not, food is a huge part of our lives! Considering we need it to live ( nourish, heal, and keep all of our body systems functioning at an optimal level), it’s so important to have the right relationship with our food.

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There is never a good reason to rush through your meal or use it for something other than what’s it’s naturally intended for, etc. Sometimes we allow our lives to get so busy and packed with “noise”, we lose sight of what really matters-our health and wellbeing (i.e. mind, body, and soul).

Don’t live to work, work to live! Quality of life is defined by balance and recognizing that YOU matter and that your health is a huge part of that equation.

In honor of that, I decided to add a new twist to an old recipe of mine for a nutrient dense, spiced kale salad to usher in the Fall season.

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For this quick and easy kale salad recipe, you will need the following ingredients:

1. 3 cups of fresh chopped/shredded organic kale

2. 1/4 cup of thin-sliced onions (I prefer spicy red onions)

3. 1/2 cup of julienned mini sweet bell peppers

4. 7. 1/2 cup of organic riced cauliflower

5. 1/2 cup of fresh, mini portabella mushrooms

6.  1/2 cup of julienned organic carrots

7. 1/4 teaspoon of allspice

8. 1/4 teaspoon of spicy paprika

Additionally, I created my own vinaigrette from scratch since it’s cheaper and far more healthy. When you prep and cook your own meals, it’s not difficult to make a conscious connection between your body and what you choose to put into it! Not only that, it’s easy to make and can be tailored to fit your taste (i.e. spicy and or more savory).

To assemble the recipe first mix the veggies together in a large salad bowl and then sprinkle the spices over your salad mixture. Once all of the ingredients are incorporated together, top off your salad with a vinaigrette dressing of your choosing or simply create your own.

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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.

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We all know how easy it is to reach for unhealthy snacks and quick fixes, especially during the summer heat but there are a number of ways to avoid those pitfalls! Filling and fueling up on nutrient dense smoothies are an excellent way to not only quench your thirst for something cool and creamy but they are also great opportunities to pack in those fruits and veggies we often miss during the hectic work week.

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Don’t be deceived by those fast food restaurant pseudo “healthy” alternatives that are packed with added sugar, mystery syrups, and additives that are claiming to be “fruit” and or yogurt smoothies!  After all, you get what you pay for in this instance. You can’t expect a fast food chain to deliver on healthy, organic and non-GMO at those prices (cheap up front, but you pay for it big time with the gains to your waistline) because the truth is, you will pay more for quality ingredients that have been sustainably sourced.

This is why I make the conscious decision to create healthy smoothies and protein shakes either from scratch or uses a protein powder that I know and trust (based on my own research, reviews, etc). For my smoothie recipes, I use one of my favorite protein mixes (check it out under resources in the fitness favorites section) along with some other varieties I’ve tried from my local health food store.

For my Choco nutrient blast smoothie I’ve created a list of ingredients below:

1. Chocolate vegan shakeology (available via the link on the resources page under fitness favorites or you substitute your own variety that you love).
2. 2 table spoons of organic nonfat vanilla (or plain and just 1/4 teaspoon real vanilla) greek yogurt.
3. 1/2 cup almond milk (or soy, rice milk).
4. 1/2 cup water (cold).
5. 1/4 teaspoon turmeric powder
6. 1/4 teaspoon maca root powder (I add this for an extra punch but you can leave this out if you prefer; also check with your health care provider to make sure this will not interfere with any medications you might be taking).
7. 1/4 teaspoon of ginger powder

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Next, blend all of your ingredients in a high-speed blender and serve cold. You can also allow your smoothie to set in the freezer for 45 minutes for a soft serve creamy delight! Bonne Appetite! Plus, if you’re still clueless about how to begin your journey to clean eating, grab the free guide on this page or book some convo time with me when you visit the coaching and programs page!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

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It’s always fun to come with yummy healthy recipes that are quick and easy! Today, I spent a few minutes pondering my next creative foodie moment.Whenever I craft a recipe in my kitchen, my West African bohemian roots always come out in the mix of all my creations, often resulting in a spicy fusion of yummy-ness (* I know that’s not a word, but it works)!

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As a rule, I always try to combine healthy beneficial spices with organically (and or locally sourced) ingredients in a manner that reflects both my heritage and unique style.  For today, I’ve crafted a simple quick and healthy vegan stew using pre-cooked black beans (you can also use canned organic black beans) and crushed organic tomatoes with basil and Italian spices or you can add your own flavor profile.

Since I love spicy food, I’ve also blended in some Nigerian hot chili powder (you can use a different variety if you’re unable to find an ethnic food store that sells these type of hot chili powder) to this particular dish. Contrary to what you might think, this dish took a total of 15 mins to prepare from start to finish (once all the ingredients were assembled) and it was ready just in time for lunch! When I start to craft a dish, I always to draw on my favorite healthy spices (curry, turmeric, paprika, ginger, etc) and find creative ways to incorporate them into most if not all my dishes.

In this instance, I’ve used incorporated most of these spices into my vegan black bean stew for a quick and nutrient dense meal with enough servings to carry me through a hectic work week.

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What you’ll need to get started:

1. 1 can of (or cup of pre-cooked ) organic black beans.

2. 1/2 cup of organic quinoa (cook this separately).

3. 1 can of organic stewed crushed tomatoes (you can also buy the Italian spiced variety)

4. 1/4 of a cup of fresh basil leafs (set a few leaves to the side for garnish).

5. 3 table spoons of olive oil.

6. 1 tea spoon of curry powder

7. 1/2 tea spoon of turmeric powder

8. 2 small cloves of fresh fine chopped garlic (or 1/2 tea spoon of garlic powder).

9.  1/4 tea spoon of dried thyme ( I prefer to use a tea spoon of fresh chopped thyme).

10. 1/4 tea spoon of ginger powder

11. 1 tea spoon of hot Nigerian chili powder.

12. 1 tea spoon of allspice.

13. 1/4 cup of red onions (fine chopped).

14. 1 table spoon Braggs amino acid (or 1 table spoon of sea salt).

Cooking Instructions:

Once you’ve assembled all of your ingredients, place your pot on medium heat and add your olive oil once the pot is well heated. Next, begin to add your spices to the hot olive oil in order to release and fully mix your spices together. Once you’ve done this, add the chopped onions and garlic, allowing them to briefly simmer until translucent. You can then incorporate the crushed tomatoes and allow this to further simmer over medium heat. Next, add your black beans and stir as you add the chopped basil to the final mixture. Bon appetite!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

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A nostalgic spin on Nigerian breakfast foods

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. This Nigerian fusion omelet is full of spice and lots of healthy ingredients!

My family’s version of this Nigerian fusion omelet:

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!

Ingredients for your Nigerian fusion omelet:

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 Teaspoon 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 for Nigerian Fusion Omelet:

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

Next, combine your chopped ingredients with 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 tablespoons 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!

Final thoughts regarding fusion recipes

Regardless of how “traditional” a recipe might be, everyone adds a little bit of “themselves” to their version. Most folks have their own version of this spicy Nigerian fusion omelet recipe that reflects both regional and local influences. When I was a child, my mom fused her own background to the recipes she cooked; often adding a little bit of black American influences to a lot of her dishes. This version of my Nigerian fusion omelet reflects a lot of my childhood faves and now you can add your flare to this recipe as well! Also, for another quick and healthy recipe check out this post

Healthy food choices and the struggle of sticking to them

When it comes to the holiday season, few people actively think about making healthy food choices. It’s that time of the year again and before you know it the  “Ides Of March” (my little Shakespeare reference,  hahaha) will be upon us and we’ll all be agonizing over those extra rolls we picked up over the winter months. Needless to say, that’s not all we picked up; less healthy eating, more of eating for comfort vs. eating for hunger, more sedentary vs. active, and the lists go on.

The reality for everyday people

So let’s not beat ourselves up over that stuff, rather, let’s focus on solutions that lead to results that can actually be sustained and maintained over time! When I first started my healthy lifestyle journey,  I remember being so TIRED of being sick and tired.  It seemed to be a constant battle between making healthy food choices and living! Rather than shifting my mindset, I was struggling to meet unrealistic expectations that were actually rooted in the “diet” myth After doing my own research, coaching, and personal development, I realized that a healthy lifestyle has to be sustainable!

Starting a healthy lifestyle also starts with your food choices

Making healthy food choices is actually not hard nor is it rocket science. You need a strategic plan that’s uniquely tailored to you and your lifestyle. It’s about getting educated about your food, breaking self-sabotaging behaviors, and valuing yourself enough to make the commitment.

A healthy mindset

I like to start a new season by detoxing my fridge so that I have the right “food” to go with the right “mindset” and that, equals success! Making the right nutritional choices for your health, are not that difficult to come up with nor are they unachievable. You simply have to change your mindset about what it means to be healthy and whether or not you value yourself enough to change your lifestyle. So what are some of the basic things you need to keep in mind when you’re shopping for foods that promote good health and a healthy waistline?

Getting rid of temptation and setting yourself up for success

Now some might say, “that’s easy for you to say”, and my response is, the following: guaranteed sickness, disease, and regret don’t constitute an acceptable alternative. If you want to be fit, healthy, and have a well-balanced lifestyle, you have to just do it and make the commitment, or else you will never have the energy or drive to pursue those things that make life meaningful-simple!

The pantry (and fridge) detox

It’s time to start digging through our pantries and fridges as we get into the business of throwing out those things we no longer need or want (a.k.a. detox). I’m a firm believer in keeping things simple and to the point. For any packaged food that lists ingredients I can’t pronounce (i.e. additives) or have been reduced to acronyms, I throw them out (or avoid buying them in the first place).

An easy hack for avoiding unhealthy foods in the grocery aisles

Another quick tip about labels; if you can’t pronounce the ingredient name then don’t buy it! As more research and awareness comes out, we’re finding that a lot of these “mystery” ingredients and additives are harmful. They often disrupt the bacteria in our guts or lead to unwanted reactions or side-effects. I see that as code for stuff that’s either been banned in Europe for its poor health risks or based on my own personal research about certain ingredients in our food system that are suspect (i.e. no nutritional value or haven’t been pulled by the Food and Drug Administration).

Making holiday favorites healthy

There are a lot of easy ways to make our holiday foods and recipes healthy (or healthier). We can swap out full-fat butter with olive oil (i.e. in some cake recipes) and bake instead of fry. You can also reduce the amount of processed sugar in baking by substituting this with natural alternative sweeteners. I’ve used honey, molasses, date paste, overripe bananas, etc as an alternative to processed sugar in my holiday baking recipes.

Using herbs and spices to fully season meats and veggies is a great way to cut down on salt. You get all of the flavors without the high salt content! I’m constantly experimenting with different herbs and spices in order to keep my recipes healthy without losing the traditional taste.

Before you go

I don’t know about you, but gumbo is a fall and winter favorite because it’s delicious, filling, and comforting! You can try my healthier Afro-fusion version right here. Also, here’s your FREE copy of my Pantry Detox guide and remember, “you are what you eat!” In the meantime, get educated about where your food comes from, get in theFitTribe Zone, and get moving!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!