Most underrated healthy cuisine. Leafy greens, legumes, fermented grains, small amounts of fish/meat. Leafy green stews = massive folate, iron, vitamin A.
Healthiest Traditional Dishes
| Dish | Cal | Protein | Why Healthy |
|---|---|---|---|
| Egusi Soup & Pounded Yam | 350 | 20g | Ground melon seeds (complete protein) + leafy greens + tomato + fish. Most nutrient-dense stew. |
| Jollof Rice | 300 | 10g | Rice in tomato + onion + pepper + ginger. Lycopene from cooked tomato. One-pot = minimal nutrient loss. |
| Kontomire Stew | 150 | 8g | Cocoyam leaves > carrots for vitamin A, > oranges for vitamin C. With groundnut paste for protein. |
📋 Core Principles
- Leafy greens at every meal — stewed = bioavailable minerals
- Rice + beans foundation
- Fermented grains (ogi, fufu) — probiotics
- Ground seeds as protein + fat base
- One-pot cooking preserves nutrients