• Keto & Low Carb,  Meals,  RECIPES

    Easy and Tasty Shrimp Avocado



    2 lbs shrimp

    1/2 cup red bell pepper (diced)

    1/2 cup tomatoes (diced)

    1/2 cup red onion

    1 cup sliced parsley

    Half Avocado (sliced)

    1 tbsp heavy cream

    Half stick butter

    1/2 tsp ginger

    1/2 tsp garlic

    Salt to taste


    1. place butter in a hot pan
    2. Add salt and onion and fry for 1 minute
    3. Add ginger and garlic and fry for 1 minute
    4. Add red bell pepper and fry for 2 minutes
    5. Add tomatoes and fry for 2 minutes
    6. Add shrimp, cover, and cook for 5 minutes
    7. Add heavy cream, stir for about a minute, add sliced parsley, cover and cook for about 3 minutes.
    8. Garnish with avocado, serve, and enjoy!



  • Keto & Low Carb,  Meals,  RECIPES

    Spring Cucumber Mix Salad



    I medium cucumber

    1 medium carrot

    1 cup grape tomato

    2 boiled eggs

    2 Tbsp. homemade salad dressing.


    Use food spiralizer to prepare cucumber and carrot, slice and add grape tomato and eggs, and salad dressing as desired. Mix all ingredients together and enjoy!



  • AFRICAN FOOD,  African Soup,  Keto & Low Carb,  Meals,  RECIPES

    Kale and Spinach Soup


    Kale soup is one type of soup that is very uncommon to find in restaurant menu. I first tried kale when back in 2015 when I attended a community conference. The main focus of the conference was reaching out to families in the community, teaching them how to farm and grow small organic produce for consumption. Before then I have never heard of nor seen kale. The kale that was served was mixed with dried cranberry and other things, and it was served cold. I enjoyed it to the point that I asked the chef for the recipe. The chef told us that he was taught how to make all kinds of vegetables, including kale, when he visited Kenya that summer. The next day, I went to whole food store and purchase 8 bunches of kale, and I made the exact recipe that the chef gave me. Since then I have learned to make kale in over 15 different ways. I particularly love kale because unlike spinach, it does not go to sleep so fast on you. Okay let me explain that. Spinach tends to get too soggy very quickly, and it is difficult to control the texture when using it to make soup, but adding kale gives it a crunchy taste and makes it last a lot longer in soup. Kale itself without spinach tends to be too tough for some people to chew, but adding spinach gives it a perfect taste of softness. Below is a soup made with combined kale and spinach.



    Beef (quantity as desired)

    Dried stock fish (quantity as desired)

    7 fresh tomatoes

    4 bunches of kale

    2 cups of sliced spinach

    4 Habanero pepper

    1 1/2 cup diced red onion

    1 tbsp. curry

    1 tbsp minced ginger

    2 tbsp. coconut oil

    3 beef stocks

    salt to taste


    1. cut and clean the beef
    2. place beef in a pot, add salt to taste, 1/2 tbsp curry, 1/2 cup red onion, and 1 beef stock.
    3. Cook the meat for about 15 minutes and  add the dried stock fish, cook for another 20 minutes and set aside.
    4. Wash and slice all veggies, place kale in a separate pot, add 1/2 cup of onion, 1 beef stock, and steam for 2 minutes. Then add spinach and steam for another 1 minute.
    5. drain the steamed veggies and set aside. You can save the vegetable broth for later use or discard it.
    6. Blend tomato and Habanero pepper in a blender. Place a separate pot on a stove and pour 2 tbsp coconut oil onto the hot-pot, add the last half of onion and stir for about a minute, add ginger and stir for another 1 minute, add the blended tomato, cover the pot and cook for about 10 minutes.
    7. Pour the drained veggies onto the tomato mixture and stir until even distributed, then add the meat and stock fish mixture and cook for another 7 to 10 minutes.
    8. Allow soup to cool, serve on a bed of rice (rice is not keto compliant), with fufu (fufu can be keto complaint if made with veggies), or itself and enjoy!



    Baked Spicey Pork



    2 lbs pork meat (cut as desired)

    1 cup diced red onion

    1 whole habanero pepper

    2 bay leaves

    1/2 tsp curry

    1/2 tsp thyme

    1/2 cup water

    1 tbsp minced ginger

    1 shrimp cube

    Salt and pepper to taste


    1. Clean and cut the meat as desired.
    2. In a pot, combine all the ingredients and the meat and cook on a medium to high heat for 20 minutes or until the water dries up.
    3. Place the cooked meat in a baking pan and bake for about 10 minutes at 350 degrees. They meat should be golden brown. Let it cool , serve, and enjoy!

    Note: You should not have to drain the meat before baking because the water and spices should dry up and sort of coat the meat. This method helps retain the spices in the meat.






    Mixed Grill Combo (Beef, Chicken, Shrimp)


    Grilling is a form of cooking that involves dry heat applied to the surface of food, commonly from above or below. Grilling usually involves a significant amount of direct, radiant heat, and tends to be used for cooking meat and vegetables quickly. Grilled meat, shrimp, or fish, acquires a distinctive roast aroma and flavor which is one of the many reasons I love grilling. Another reason I prefer grilling to other methods of cooking is because grilled meat for instance, contains less fat when compared to just boiled meat. Yes, I performed the experiment myself. I have made chicken oil out of whole chicken on several occasions believe it or not. How? very simple. I boiled a whole hen, drained the water (I guess you can call it chicken broth), baked the chicken, and drained the oil out of the baking pan when fully baked. Anyways that’s not even what this writing is about. This piece is about an extremely delicious recipes of mixed grill combo of chicken, beef, and shrimp. Okay let’s put this recipe together shall we?


    Okay that’s the picture above. Like I said before, cooking is my life, and I don’t know what I would do If I didn’t know how to cook. Please proceed to the recipe below.


    1 lbs sliced chicken breasts

    1 lbs raw shrimp

    1 lbs sliced beef

    2 tsp Extra virgin olive oil

    1 tsp minced garlic

    1 tsp minced ginger

    1/2 tsp curry

    3 bay leafs

    1 beef stock

    1 tsp powdered onion

    2 tbsp Worcestershire Sauce

    Salt and pepper to taste


    1. Add ginger, garlic, curry, Worcestershire sauce in a blender and blend until smooth.
    2. Separate the shrimp, beef, and chicken different bowls.
    3. Add olive oil, beef stock, powdered onion, salt and pepper to the blended mixture and mix together.
    4. Pour the blended mixture in 3 separate Ziploc bag and place the beef, shrimp, and chicken in each bag with the blended mix.
    5. Add 1 bay leaf to each Ziploc bag and refrigerate all items for about an hour.
    6. Grill the chicken, beef, and shrimp separately to retain their original flavor.
    7. Serve with grilled or steamed veggies as seen on the picture above.

    Note: the spicing is very mild to taste.





    Baked Lemon Tilapia


    Tilapia is mainly freshwater fish. It is the most consumed fish in the United state dating back to 2002. Unlike carnivorous fish, tilapia is can feed on algae or any plant based food. Whole tilapia can be processed into a skinless, boneless fillets. This fish have a very low levels of mercury as they are fast growing, learn, short lived, and mainly consume vegetarian diet. Tilapia is very low in calories, carbohydrates, sodium, and saturated fats making it suitable keto diet. They are a good source of protein and contains vitamin B12, niacin, selenium, potassium, and phosphorus.

    Servings  /  prep time / total time 

    1-2                 15 min         45 min


    2 Tilapia

    1 tbsp. Grinded ginger

    1 tbsp. Grinded garlic

    1 tbsp. Coconut oil

    1 whole lemon

    Salt and pepper to taste


    1. cut and clean the fish
    2. Lay the fish on a flat pan or surface and make three cuts across each side of the fish
    3. Sprinkle salt and pepper over the fish and rub until evenly distributed.
    4. In a small bowl, add a tbsp. Of coconut oil, grinded ginger and garlic, lemon zest, and a bit of salt and pepper and mix together.
    5. Rub the garlic ginger mixture over the fish and let it sit for about an hour.
    6. Line the fish in a baking pan covered with foil and bake for about 30 minutes on a medium to high heat.
    7. Stick a fork into the fish to check if it’s well cooked.  If the fish is white in color, it’s ready ,but if it’s pink in color, bake for a few more minutes until tender.
    8. Allow fish to sit for about 10 minutes to cool,  serve,  and enjoy!.


  • Keto & Low Carb,  Meals,  RECIPES

    Crock Pot Beef Broccoli



    3 Cups of broccoli

    1 cup red bell pepper

    1 lbs beef

    pepper (I used habanero pepper here)

    1 cup of diced onion

    chicken stock (to spice it up a bit. I don’t like bland foods)

    1 tbsp minced ginger

    1/2 tbsp curry

    a pinch of salt


    1. wash, cut, and place the beef in a pot or skillet
    2. add onion, salt, curry, chicken stock, and let it cook for about 10 minutes.
    3. pour the beef content in a crock pot and add minced ginger, bell pepper, habanero pepper, and broccoli and let it cook for about an hour, or depending on your crock pot.
    4. Serve and enjoy!


  • AFRICAN FOOD,  Keto & Low Carb,  Meals,  RECIPES

    How to make Cauliflower Fufu


    Fufu is a type of food mostly known to west Africa Countries. Fufu is usually made from cassava, yam, cocoyam, and plantain. Fufu is eaten with different types of soup like egusi soup, okra soup, stew, bitter leaf soup, spinach soup, peanut soup, pepper soup, and various other types of soup. When you are on ketogenic diet you are limited to few low carb option. Those fufu items mentioned above are very high in carb, so in other to feel like you’re still enjoying fufu and soups without falling off track with the ketogenic diet (because we know how much people from those regions love their fufu), we substituted fufu ingredients with cauliflower, cabbage, egg plant, and some even use broccoli. I will be showing you how I used cauliflower below

    First, cut the cauliflower and blend with 1 cup of water


    Then pour the blended content in a piece of cut inside a bowl and squeeze to remove the water


    Then place the cauliflower in a pot and add 1 tbsp. of husk and mix together


    Next, set the pot on a stove with medium heat and continue to stir constantly to prevent burning and it will look like this

    Finally, place the fufu on a flat plate, wrap with plastic wrap, and mold as seen below and enjoy with your choice of soup.



  • AFRICAN FOOD,  Other African Recipes,  RECIPES

    Deep Fried Coconut Snail

    If you love seafood, chances are that you have eaten snail. Snail is not one of those things that you commonly find in stores, especially in the United states, but if you live in the continent of Africa or from one of the Asian countries, you should be familiar with snail. There are different types of snails, this particular type is very common in west Africa. This type can be crunchy or tough depending on how you make it. The one I am about to show you was made with coconut oil, and yes snail is keto complaint.


    1. snails (I used about 5 pieces here)
    2. 2 tbsp. coconut oil
    3. Salt
    4. Ginger (minced)
    5. Garlic (minced)
    6. 1 cup chopped onion
    7. 1 tbsp. chopped pepper


    1. Break and wash snail thoroughly (super slimy) I used lime to wash mine, but you can also use vinegar.
    2. Pour the coconut oil in a  hot saucepan
    3. Add salt and onion and stir for about 1 minute
    4. Add ginger and garlic to the onion and cook for another 1 minute
    5. Add the snail,  cover the pan and cook for about 5 minutes or until tender or dried depending on how you want the texture
    6. Serve and garnish with fresh pepper and onion. Enjoy!

    Baked Turkey Wings



    5 lbs. Turkey wings. Got this from ( https://www.sprouts.com/) and they are organic

    1 medium onion

    1/2 tsp thyme

    1/2 tsp ginger

    1/2 tsp garlic

    1/2 tsp curry

    a pinch of salt

    3 large habanero pepper

    3 medium tomato



    Clean the turkey and cut as desired. In a blender, add onion, ginger, garlic, curry, pepper, and tomato and blend until smooth. Pour the blended ingredients in a plastic bag and add the turkey. Gently mix the mixture together and place in the refrigerator and let it marinate for about 2-3 hours. After 2-3 hours, place turkey in a baking pan, sprinkle thyme on it, and bake in medium (400 degrees) heat for 45 minutes. Let it cool and serve.







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