1.Oatmeal Power Bowl

Ingredients:

• ½ cup rolled oats
• 1 cup low-fat milk or almond milk
• 1 tbsp chia seeds
• ½ banana (sliced)
• 1 tsp honey (optional)
• A pinch of cinnamonInstructions:
1. Boil milk in a pot.
2. Add oats and cook for 5–7 minutes until soft.
3. Stir in chia seeds and cinnamon.
4. Top with banana slices and drizzle with honey if desired.Health Benefits:
a. Rich in fiber (beta-glucan) — lowers cholesterol.
b. Helps control blood sugar and hunger.
c. Great pre- or post-workout meal.

Tip: Add berries or nuts for extra antioxidants and protein.

2. Indian Chickpea Curry (Chana Masala)

Ingredients:
– 1 cup boiled chickpeas
– 1 onionely chopped
– 2 tomatoes, blended or chopped
– 2 garlic cloves, minced
– 1 teaspoon turmeric
– 1 teaspoon cumin
– 1 teaspoon garam masala
– 1 tablespoon olive or coconut oil
– Salt to taste

Instructions:
1. Heat the oil in a pan and sauté the onions and garlic until they turn golden brown.
2. Add the tomatoes, turmeric, cumin, and garam masala, cooking for about 5 minutes.
3. Stir in the chickpeas along with ½ cup of water, and let it simmer for 10 minutes.
4. Serve hot with brown rice or whole-grain chapati.

Benefits:
– High in plant protein and fiber, keeping you satisfied.
– Helps lower LDL (“bad”) cholesterol.
– Promotes stable blood sugar levels and reduces cravings.

Tip:
Add some spinach for an extra boost of iron and antioxidants!

3. Mexican Black Bean Salad

Ingredients:
– 1 can black beans, rinsed
– 1 corn cob, boiled and kernels removed
– 1 red bell pepper, chopped
– ½ red onion, diced
– Juice of 2 limes
– 1 tablespoon olive oil
– Fresh cilantro, salt, and pepper to taste

Instructions:
1. In a large bowl, combine the black beans, corn, and chopped vegetables.
2. Whisk together the olive oil, lime juice, salt, and pepper to make a dressing.
3. Pour the dressing over the salad and toss to combine.

Benefits:
– Packed with fiber and plant protein.
– Low in fat, heart-friendly, and great for weight management.
– Excellent for improving digestion and balancing blood sugar.

Tip:
Enjoy it as a side dish or make it a meal by adding avocado slices!

4. Mediterranean Grilled Fish with Olive-Tomato Salsa

Ingredients:
– 1 white fish fillet (tilapia, cod, or seabass)
– 1 tablespoon olive oil
– 1 tomato, chopped
– 5 olives, sliced
– 1 garlic clove, minced
– Lemon juice, salt, and pepper to taste

Instructions:
1. Season the fish with salt, pepper, and lemon juice.
2. Grill or pan-sear the fish for about 3–4 minutes on each side.
3. In a bowl, mix together the chopped tomato, olives, garlic, and olive oil to create the salsa.
4. Serve the fish topped with the salsa.

Benefits:
– Rich in omega-3 fatty acids and antioxidants.
– Supports better blood circulation and heart health.
– Light and low-carb, making it perfect for weight control.

Tip:
Pair with steamed vegetables or quinoa for a complete meal!

5. Japanese Miso Soup with Tofu & Seaweed

Ingredients:
– 3 cups low-sodium vegetable broth
– 1 tablespoon miso paste
– 100g soft tofu, cubed
– 1 sheet seaweed, cut into small pieces
– 2 green onions, sliced

Instructions:
1. Bring the vegetable broth to a gentle simmer.
2. Add the tofu and seaweed, cooking for about 2 minutes.
3. Stir in the miso paste (avoid boiling after adding).
4. Garnish with sliced green onions before serving.

Benefits:
– Low in calories and high in probiotics for gut health.
– Boosts metabolism and helps reduce inflammation.
– Supports heart health with natural soy protein.

Tip:
Add mushrooms or spinach for additional nutrition!

6. Nigerian Vegetable Soup (Edikang Ikong Style, Light Version)

Ingredients:
– 1 cup pumpkin leaves or spinach
– ½ cup waterleaf (or substitute with kale)
– 1 tablespoon crayfish powder
– 1 tablespoon olive oil (instead of palm oil)
– ½ cup diced fish or chicken
– 1 small onion and 2 garlic cloves, minced
– Salt and pepper to taste

Instructions:
1. Boil the chicken or fish with the onion, garlic, and a pinch of salt until tender.
2. Add the waterleaf (or kale) and cook for another 3 minutes.
3. Stir in the pumpkin leaves (or spinach), olive oil, and crayfish powder; simmer for 5 minutes.
4. Serve warm with a small portion of brown rice or boiled yam.

Benefits:
– Rich in fiber, vitamins, and lean protein.
– Low in oil and sodium, making it heart-healthy.
– Supports balanced blood pressure and weight management.

Tip:
Opt for fish or lean chicken for protein instead of red meat.

7. French Ratatouille (Vegetable Stew)

Ingredients:
– 1 eggplant, diced
– 1 zucchini, sliced
– 1 red bell pepper, chopped
– 2 tomatoes, diced
– 1 onion, chopped
– 2 garlic cloves, minced
– 2 tablespoons olive oil
– Herbs (thyme, basil, rosemary), salt, and pepper to taste

Instructions:
1. Heat the olive oil in a pot and sauté the onion and garlic for about 2 minutes.
2. Add all the vegetables and herbs, stirring to combine.
3. Cover and simmer for 20–25 minutes until the vegetables are tender.

Benefits:
– Loaded with antioxidants and fiber.
– Supports cholesterol reduction and promotes gut health.
–  A low-calorie meal that keeps you feeling full longer.

Tip:
Serve with quinoa, millet, or grilled fish for added protein!