…. whetting your taste bud one meal at a time


Guacamole is a dip or spread essential made with avocado. Guacamole is a dip created by the Mexico City. It used to be a modern Mexican cuisine but now it’s a global cuisine. It can be used as a dip, condiment or for salad. Most people refer to guacamole as a sauce (avocado sauce).

To make guacamole, you will need ripe avocados as the major ingredients. Also, a little lemon juice will be added to give it a balance.

Continue reading “HOW TO MAKE GUACAMOLE”


…. whetting your taste bud one meal at a time

I have always loved to incorporate native or local ingredients to my meal, because of its ability to bring out that natural aroma and elevate my taste bud to a whole new level. Adding local ingredients to your food is an awesome sauce, it is healthy, not only tasteful but also will wake up and revitalize your taste bud.


Baked Plantain Frittata with Fresh Garlic and Ginger

…whetting your taste bud one meal at a time


If you need a quick breakfast or brunch, then this is it. Continue reading “Baked Plantain Frittata with Fresh Garlic and Ginger”

How to prepare Abacha (African Salad)

…whetting your taste bud one meal at a time.

A friend ones told me; I have missed your Abacha and that alone sounded amazing to me and brought back some good memories🙋😊. I immediately remembered preparing Abacha and taking some nice pictures, hoping to share them with you all one of these days and that day is here👌. Continue reading “How to prepare Abacha (African Salad)”


…whetting your taste bud one meal at a time.

Tilapia is good for you and the recipe is easy and makes the taste so unique. It’s one meal that you and your family will want to try. It has high protein content, it is good for kids as well. They also are necessary for muscle growth, cellular restoration, and good metabolic activity of many organ systems. It can help with weight loss, healthy heart, healthy brain, it can prevent premature aging. Continue reading “GRILLED TILAPIA”


…whetting your taste bud one meal at a time. 

Plantains look like bananas but tend to be bigger than bananas. Most people don’t know what plantain is because whenever I talk of plantains, I will have a lot of Americans asking me what are plantains. There are different ways to prepare your plantains, depending on what you want at that particular time and they are mostly cooked. Plantains are starchier, it has less sugar than bananas.

Even though plantains are well known in other countries, plantains are not that common in the U.S., but they are in most large grocery shops. Plantains have a lot of health benefits such as a great source of potassium, it helps to regulate the digestive system, it reduces the number of harmful free radicals, it helps to boost the immune system, it promotes healthy brain function, and it’s a great source of magnesium.

So, I grilled my plantain with some vegetables to go with it. I will be kind enough to share the recipe with you. It’s simple and tastes great.

Prep and cooking time; approximately 20mins


• Ripe plantains

• Chicken breast

• Some spinach

• 2 tablespoons of coconut oil

• 1 medium tomatoes

• ½ of Habanero pepper

• ½ medium onions

• A pinch of seasoning cube or powder

• 1 lemon wedge



• Preheat the oven on 300degree F

• Wash the plantain and cut straight in half, then place in the oven to grill. Usually, it does not take more than 10minutes (depending on how you want it). After 7mins turn to the other side.

• Once it’s done, turn off the oven.

• Cut the chicken into small sizes, season and place on the stove to cook.

• Wash and slice the tomato, pepper, onions, and spinach and set aside.

• Once the chicken is done, drain the water to remain a little, add the spinach, the tomato, the onions, pepper and coconut oil. Then cook for a minute or less. I always like my vegetables to half cooked. Then it’s ready.

Serve the grilled plantain and lemon wedge.



Nutrition Facts for Plantain (148g)


Fat 0 grams (g)
Protein 1 g
Carbohydrates 48 g
Fiber 4 g
Potassium 739 milligrams (mg)
Vitamin C 27 mg
Vitamin A 83 micrograms (ug)
Vitamin B6 0.44 mg
Magnesium 55 mg


…whetting your taste bud one meal at a time

This process takes about 5mins to prepare and you will have your breakfast early in the morning as needed




• 1 clean jar with lid or a bowl

• Old Fashioned Oats

• 1 cup of milk

• Seeds (optional)

• Nuts (optional)

• 1-2 tsp Sweetener (optional)

• Some fresh berries (strawberries, blueberries and so on)

• Fat-free yoghurt


• Take a jar or a bowl and add a serving of old-fashioned oats.

• Fill the glass with the quantity you can finish the next morning. Add the seeds.

• Fill up the glass with liquid until the oats are well covered. You can use milk, coconut milk, or any other milk or liquid you prefer.

• Add your toppings. Such as nuts, seeds, raisins, berries, banana, cherries, apples or pears, peanut butter, coconut flakes, fat-free yogurt, etc. (note: you can add your toppings in the morning if you want them to crunch or add them at night to soak with oat).

• Cover the lid and put it in the fridge.

• Bring it out in the morning, and add any sweetener if you want, then enjoy!

Point: You can go to work with overnight oats prepared in a sealable lid jar.






…whetting your taste bud one meal at a time img_3492

The truth is that I don’t really like beans, that is not to say that I don’t eat beans, NO I do eat beans, but I guess I had a lot of options so I can skip beans. I grew up surrounded with guys that can eat beans as 3 square meals a day and still will want it same for the rest of the week. It does not bother them the same way it bothers me. Continue reading “PORRIDGE BEANS”


……whetting your taste bud one meal at a time

Who is still on the bed? I woke up this morning so tired but what can I do? Have to go to work….I stumbled on these pictures on my phone last night and I thought it might interest you to know about my recipe for it and I decided to share it with you. Oh, it can easily be made and it’s a good way to lose some weight.

Grilling salmon is easy, all you need to do is to buy the salmon and get some veggies to go with it. It’s one of the easy food and it has some health benefits. Salmon is a rich in Omega-3 fatty acids, it’s a great source of protein, high in vitamins B, excellent source of potassium, full with selenium, contains the antioxidant astaxanthin, helps in weight control. You can have it for breakfast, luncheon or dinner. Continue reading “OVEN GRILLED SALMON WITH VEGETABLES (BROCCOLI AND GREEN BEANS)”