Keto Nigerian Food: Easy Preparation Tips

The ketogenic diet is a popular weight-loss approach that involves eating a high-fat, low-carb, and moderate-protein diet. It was originally introduced in the 1920s as a treatment for epilepsy. Today, it is touted as a way to induce rapid weight loss and improve various health conditions, including metabolic diseases and brain health. While the keto diet has its potential benefits, it is important to note that it is highly restrictive and may not be suitable for everyone. Before embarking on any diet, it is essential to consult with a medical professional to ensure it is safe and appropriate for your individual needs.

Preparing Nigerian keto food involves creating low-carb versions of traditional dishes. Some examples of Nigerian keto meals include Cauliflower Fufu with Okra Soup, Keto Moi-Moi (Cabbage Pudding), and Almond Puff Puff Buns. These dishes use alternative ingredients to reduce the carbohydrate content while still delivering the delicious flavours of Nigerian cuisine.

Keto moi-moi (cabbage pudding)

Ingredients:

• Half a small cabbage
• 1/4 of a small onion
• Spring onions
• Chilli pepper
• Sweet red pepper
• Chicken fillet
• Palm oil
• Crayfish
• Eggs
• Boiled eggs
• Grilled fish

Method:

• Shred your cabbage and then blend it in a mixer with some water until it becomes smooth.
• Remove the excess water from the cabbage, but leave some moisture in, as it will be important for the pudding.
• Cut up onions, spring onions, chilli pepper, and sweet red pepper into small pieces. Set spring onions to the side.
• Gather up the rest of the diced vegetables and pound them without adding any liquids until they turn into a thick paste.
• Cut up the chicken fillet into smaller pieces and put it in a blender, along with the cabbage mix. Blend them until they form a thick paste.
• Pour the paste into a bowl and add palm oil, spring onions, crayfish, the vegetable paste you made previously, salt, and seasonings.
• Add the raw eggs to the mix and whisk the whole thing together until it becomes smooth.
• Put the paste into your dish of choice (preferably small bread tins), but avoid plastic.
• Add the boiled eggs and grilled fish. Do not be afraid to fill the dish to the brim, as the cabbage will not rise as beans would.
• Cover the dish with aluminium foil and cook in the steamer for 40 minutes (give or take).

Your keto moi-moi (cabbage pudding) is now ready to be served!

Okro soup

Ingredients:

• Okra: Fresh or frozen okra is preferred, and the amount can vary depending on how thick you want your soup to be. The okra should be chopped into small pieces to achieve a good "draw" or viscous texture.
• Proteins: This can include any combination of meat or fish, such as goat meat, smoked catfish, Iru (fermented African locust bean), shrimp, beef, tripe, or smoked turkey.
• Oil: Red palm oil is traditional for this soup, adding a distinctive colour and flavour. If unavailable, olive oil or another cooking oil with a high smoke point can be used.
• Spices: Essential spices include bouillon powder or cubes, ground crayfish, cayenne pepper or dry ground pepper, and salt to taste. Other spices like black pepper, onion powder, and bay leaves can be added according to preference.
• Vegetables: While traditional Nigerian okro soup does not include bell peppers, they can be added for extra texture and flavour. Spinach or Nigerian pumpkin leaves are also optional additions that provide colour and nutrition.

Preparation:

• Prepare the okra by chopping it into small pieces using a food processor or knife. If using frozen okra, thaw and remove excess water to prevent diluting the soup.
• Cut the meat into small pieces and season with salt, black pepper, seasoning cubes, and water. Cook until tender, then set aside, reserving the meat stock.
• If using smoked fish and locust beans, soak them separately in hot water for a few minutes. Remove the bones from the fish, and wash and drain the locust beans.
• Heat palm oil in a large pan over medium-high heat. Add chopped onions and sauté until they start to brown.
• Add the chopped okra to the pan and stir for about 5 minutes. The okra will start to release its mucilage and become slimy.
• Pour in the meat stock or water if you don't have any stock. If using water, you may need to add more spices to enhance the flavour.
• Bring the mixture to a boil and add your choice of proteins (meat, shrimp, smoked catfish, etc.), bell peppers (if using), and spices.
• Simmer the soup for about 5 minutes, or longer if you prefer a finer texture.
• Add more salt or spices to taste.
• Okro soup can be served as is or with a side of spinach or other greens to make it more filling.

Tips:

• Okro soup can be made ahead and frozen for later consumption.
• For a vegan option, substitute the meat with mushrooms.
• Cooking okra at high heat will reduce its slimy texture, while low and slow cooking will increase it.
• To enhance the heat, add a hot pepper like habanero.
• If the soup becomes too thick, dilute it with a little water.

Enjoy your delicious and nutritious Okro soup!

Butternut squash porridge

This is a healthier alternative to your usual yam porridge. Butternut squash porridge has less sugar, carbs, and calories, making it perfect for the keto diet.

Ingredients:

• One medium-sized butternut squash
• 150 grams of green vegetables of your choice
• Three tablespoons of palm oil
• Seasonings and salt to taste

Method:

• Peel your butternut squash, remove the seeds, and cut it up into cubes (about 2-3 cm).
• Chop the peppers, onion, and your greens of choice.
• Place a pot on the stove and pour the palm oil into it.
• When the oil is hot, add the onion and peppers. Fry them for two minutes.
• After two minutes, add half a cup of water to the pot.
• Put the butternut squash cubes in the pot and stir. Then, add another half cup of water.
• Add half of the ground crayfish, seasonings, and salt. Stir the pot's contents, put the lid on, and leave to cook for about ten minutes on medium heat.
• Check on the pot from time to time to make sure that nothing is burning. If things get too heated, add some more water to the pot.
• After ten minutes, add the fish and prawns. Then, add some of the blanched greens of choice, and stir. Cover the pot again and leave on low heat for two minutes.
• When time is up, serve immediately.

Almond puff puff buns

Ingredients:

• 2 tablespoons of melted butter
• 2 cups of almond flour
• 1 teaspoon of baking powder
• Several drops of vanilla extract
• A pinch of nutmeg and cinnamon
• Coconut oil for frying

Method:

• Mix the almond flour with water.
• Put the almond dough in a bowl and add all of the ingredients (except the coconut oil).
• Knead the dough well and mould it into medium-sized balls.
• Heat the coconut oil and fry the balls in small batches until they are golden brown.
• Set the puff puffs on paper towels to remove the excess oil and leave to cool before eating.

Keto fufu

Fufu is a popular and versatile West African dish typically made with high-carb ingredients. However, with a few simple substitutions, you can easily make a keto-friendly version. Here is a recipe for cauliflower fufu that is sure to satisfy your cravings without compromising your diet.

Ingredients:

• 1 head of cauliflower, cut into medium-sized florets (or 16oz frozen florets)
• 2 tablespoons of psyllium husk
• 1 tablespoon of palm oil (optional)

Method:

• Cut the cauliflower into florets and wash. If using frozen florets, microwave for a few minutes until tender.
• Put the cauliflower florets in a blender along with 2 cups of water. Blend until the cauliflower is completely pureed.
• Pour the blended cauliflower into a cheesecloth or a semi-transparent cloth and squeeze to drain the excess water. It's okay if some water is still left in the mixture.
• Transfer the mixture to a pan on medium heat and stir for a few minutes until it begins to thicken.
• Add the psyllium husk to the pan and stir with a wooden paddle until well combined.
• If desired, add the palm oil and stir to your preferred consistency.
• For a firmer consistency, refrigerate the fufu for about an hour before serving.

This keto cauliflower fufu is a great low-carb alternative, with only 9 net carbs per serving compared to 50-100g in traditional fufu. Serve it with your favourite African soups like egusi, Banga soup, or Ogbono soup for a delicious and satisfying keto-friendly meal.

Variations:

If you're looking for other creative ways to make keto fufu, here are some alternative recipes to try:

• Almond Flour Fufu: This fufu variation uses almond flour, psyllium husk, and water. It has a neutral taste and is quick and easy to prepare.
• Cabbage Fufu: A creative way to make fufu using cabbage as the main ingredient.
• Coconut Fufu: A tropical twist on the traditional fufu, using coconut as a base.

Frequently asked questions