De job of dem Naija homemakers na to prepare healthy, delicious dishes. Dis responsibility come with setting up food time table for Naija homes. Most times, dese meal gat to de affordable and fit within budget.
Your food time table for Naija homes suppose include meals wey dey affordable and easy-to-prepare
To accomplish dis task fit be like sey e dey impossible. But you fit make am easy. All you need na comprehensive chart. To make your job easy, here na detailed food guide titled food time table for Naija homes. E include balanced meals wey any parent go fit prepare within few minutes, with as little as one thousand naira (approx. $3), for family of four people.
Food time table for Naija homes
|
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| Breakfast |
Wheat bread + beverages + Avocado or bananas |
Oat meal + milk + apples+ dates |
Boiled sweet or Irish potatoes + egg stew = cucumber |
Toast bread + omelettes + coconut milk (or dairy milk) + avocado |
Pancakes + custard + bananas |
Toast bread + sardines + margarine spread+ banana+ milk (or green tea and lemon for adults only) |
Moimoi + pap +tigernuts |
| Lunch |
Boiled rice + beans + fish or meat-seasoned tomato stew + steamed vegetables |
Semo + okra soup+ cucumbers |
Jollof rice (or pasta) + moimoi + vegetable salad. |
Unripe plantains + beans porridge with vegetables. |
Moimoi + cole slaw + cucumbers |
Vegetable soup + weat/semo/garri |
Egusi soup + garri/semo/ dawa |
| Dinner |
Boiled plantains + egg and tomato gravy sauce + mangoes or oranges (for dessert). |
Unripe plantain porridge with vegetables + pawpaw (as dessert) |
Vegetable soup + oats swallow.
Watermelons and pineapples (for dessert) |
Rice + vegetable (or Bolognese) sauce
Oranges (for dessert) |
Boiled potatoes + egg sauce gravy + cucumbers |
Rice + fish-spiced vegetable sauce
Groundnuts + garden eggs (for dessert) |
Grilled fish + roasted plantains + soursoup |
Tips to maintain healthy food time table
Na one tin to get a meal plan; na another tin to know how to implement de ideas. Some homemakers dey adopt meal plans wey dem go forget about after a while. Many times, dese homemakers just lose dem interest for de plan because dem just no know how to get around how to prepare dese simple meals within short periods.
With small amount of creativity and entry-level cooking skills, you fit achieve am. De tips explain how you fit follow de plan.
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Prepare and freeze sauces and stews over de weekend
If you work from 8 AM – 5 PM Mondays to Fridays, you fit wan to utilize your weekends effectively. Buy plenty of fresh and blended tomatoes so dat you fit cook enough stew to last for a whole week. As de weekdays unfold, you fit modify de stews to suit your need. For instance, wen you wan serve egg stew, wetin you go just do na to warm up some stew, pour some whisked eggs inside am and voila, your meal don ready.
De same dey for soups. Prepare and freeze your soup stock (meat + dried fish + oil + seasoning). During de weekdays, you fit buy small quantity of de vegetables of your choice. If for example, you like to chop edikang ikong soup, wetin you go just do na to wash and chop de waterleaves and ugu vegetables, warm small portion of de soup stock and pour your vegetables inside.
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Pressure cooker go save you plenty of time
Before de invention of pressure cookers, women dey cook beans overnight. Tins don change now. Your family nor need to dey miss dis nutritious food option just because e dey take long to cook.
With solid pressure cooker, you fit whip up tasty and affordable meal of beans and plantain porridge in less dan thirty minutes.
Another alternative fit be to pressure cook your beans plenty during de weekend. Save some for your freezer for use during de busy work-week. Dat way you go save hours wey you go spend to dey cook. You go need extra time to bond with your spouse and your children.
Nor be everytin dey need to cook from scratch. You fit prepare and freeze your ingredients on weekends.
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You nor need to make everything from scratch
Shey you know sey you fit buy already-made beans flour for moimoi? Well, yes you fit. You fit also buy cocoyam and pounded yam flour for your soups and fufu too.
Dese ones dey easy to order as pre-made food items online and stock dem. You fit prepare your own moimoi in thirty minutes. E dey wonderful how easy e be to follow your food time table for Naija homes, no be so?
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Eat every fruit in season
Dey creative with dem fruits wey you dey serve during meals.
Health experts recommend sey you eat every fruit wey dey in season until dem go out of season. You suppose add fresh fruits and vegetables to your food time table for Naija homes. Dis way you and your family fit get all dem required vitamins and minerals wey you need to stay strong and healthy.
We design our food time table for Naija homes to helep you and your family stay strong and healthy. E dey for families wey dey try to adjust to de tough economic realities of our time.
Read also: 8 foods that will help your kid gain healthy weight.
Resource: US National Library of Medicine
