Let’s talk about food! Since moving to Nigeria, I’ve been on a journey to find the most nutritious Nigerian meals. I’m talking about the kind of food that fuels your body, balances your hormones, and helps you live your life to the fullest.
At first, I was overwhelmed by all the bold flavors, the endless stew options and the generous use of palm oil. But as I settled into this new rhythm of life, I realized that Nigerian food is rooted in real, whole ingredients. They are packed with fresh vegetables, leafy greens, grains, legumes, and rich spices that are good for your body and your taste buds.
What shocked me the most was how many of these dishes have been quietly serving us nutrients our bodies crave. All the iron, fiber, folate, and healthy fats we need. Ugu, egusi, ogbono, okra — sis, these aren’t just dinner ingredients, they’re powerhouses. With just a few mindful tweaks (less oil, more greens, smart carbs), we can turn our favorite comfort foods into meals that nourish our skin, energy, hormones, and even mental clarity.
So yes, Nigerian food is fire — and when prepared with intention, it’s also one of the most underrated wellness secrets. Let’s reclaim our plates with pride and purpose!
1. Ogbono Soup with Ugu & Lean Protein (Fish or Chicken)
Why it’s so nutritious:
Ogbono (wild mango seeds) is rich in healthy fats and fiber. Thus keeping you full longer and supports your gut. When you add ugu (fluted pumpkin leaves), you get a serious iron and folate boost. This is a major win for us ladies, especially if you struggle with low energy or anemia.
Bonus points if you skip the heavy fufu and opt for oat swallow or unripe plantain fufu for added fiber.
💡 Nutritional tip: Ugu is also packed with vitamin C, which helps your body absorb more iron from the soup!
2. Moi Moi (Steamed Bean Pudding)
Why it’s so nutritious:
Moi Moi is made from blended beans (usually black-eyed peas or honey beans), onions, and peppers. It’s low-fat, high-protein, and rich in complex carbs — perfect for sustained energy. You can load it with egg, mackerel, or even sardines for omega-3s.
💡 Nutritional tip: Moi Moi is great for hormone balance because of its plant-based protein and zinc content.
3. Ofada Rice with Ayamase (Green Pepper Sauce)
Why it’s so nutritious.
Ofada rice is Nigeria’s answer to brown rice — it’s unpolished and loaded with fiber, B vitamins, and antioxidants. Pair it with Ayamase (green pepper sauce) made with minimal oil, and you’ve got a fiber-packed, iron-rich, and blood-sugar-friendly meal.
💡 Nutritional tip: Ofada rice supports gut health and helps regulate blood sugar better than white rice. Perfect for women managing PCOS, diabetes, or just trying to eat clean.
Final Thoughts from This Canadian Babe Turned Naija Wife
Eating healthy in Nigeria doesn’t mean you have to give up taste or your cultural faves. Just a few smart swaps and nutrient-conscious choices can make a world of difference.
Ready to try these dishes at home? I made it easy for you — Get the recipes here for simple, beginner-friendly versions of all 3 meals!
Let’s keep glowing and growing, one delicious bite at a time. 💚
Love,
Chevaunne, your Canadian Babe turned Naija Wife
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I am salivating early in the morning 🌄🤤🤤