Many people believe healthy eating takes too much time or money, but that is not true. With simple local foods, you can prepare quick, affordable, and nutritious meals in less than 20 minutes. These are meals many people already know and enjoy.
A very good option is vegetable sauce with yam or sweet potatoes. Boil yam slices or potatoes while you quickly fry tomatoes, onions, and vegetables like spinach or ugu (pumpkin leaves). Add fish or egg for protein. This combination is filling and packed with nutrients.
Another easy meal is indomie noodles with vegetables and egg. Noodles cook fast, and when you add carrots, green beans, or pepper with a boiled or fried egg, it becomes healthier and more balanced than eating it plain.
Beans porridge with ripe plantain is also a simple choice. If you already have pre-boiled beans stored in the fridge, it will take only a few minutes to warm and spice it. Frying or boiling ripe plantain on the side makes the meal tasty and rich in energy.
For something very quick, try a corn and groundnut mix or roasted plantain (bole) with groundnut. This traditional snack is high in fiber and protein, yet cheap and easy to prepare at home.
Lastly, vegetable omelet with bread or pap is a classic. Eggs cook in minutes, and when you add onions, tomatoes, and pepper, you get a healthy meal that can be enjoyed any time of the day without any stress.
Eating well does not always mean expensive or complicated cooking. With everyday foods around us, we can prepare fast meals that are healthy, satisfying, and pocket friendly.
