*Greetings. Welcome to a beautiful new month. I will be showing us the simple but nutritious meals I enjoyed.* ![img_1662243451151_1.jpg](https://cdn.steemitimages.com/DQmZviw3ruoDV6etA25ypMaTJ59NwYGKYuM8erB55mwEEC9/img_1662243451151_1.jpg) ### *Meal A: Breakfast: Boiled Yam With Egg Sauce, Zobo drink & Apple* ![IMG_20211122_125138.jpg](https://cdn.steemitimages.com/DQmVVq9vqzTgMRpZMvW9djGJXD9Ngxw9mND3SLqeTCW2PNE/IMG_20211122_125138.jpg) This is the season of new yam so I decided to prepare some for the family and it was for breakfast. #### What the Meal Contains * Yam which is a good source of dietary fiber, protein, carbohydrates, calories, iron, potassium etc and it's a great source of energy. * The egg there provides vitamins D, A, E, B12, B2, B5, Choline, Iron, Phosphorous, protein etc. * Zobo drink is a beverage which was used to wash down the meal. It contains vitamin C, calcium, ash etc. * The fruit, apple has nutrients like calories, sugar, fiber, protein, carbs etc. * There's vegetable oil, pepper, tomatoes, onion, salt. All the items used in preparing the food costed ₦3,000 (31.78 steem) ![IMG-20220429-WA0008.jpg](https://cdn.steemitimages.com/DQmSr6nPskM3wDHjHRn2ugZSaXPXyrkyLHptY4NAzLprnCG/IMG-20220429-WA0008.jpg) ### *Meal B: Lunch: Beans Garnished With Spinach* ![IMG_20220903_114256_677.jpg](https://cdn.steemitimages.com/DQmdbJEb3QdNZUQN3qJVfgBxVtjXTF34KqS9eA3LUVaPQxQ/IMG_20220903_114256_677.jpg) Beans is a very good and healthy meal which most people love. I prepared the meal and to make it a bit balanced, I garnished it with spinach vegetable and it was taken as lunch and I liked it especially due to the vegetable in it. As we know beans contains **carbohydrates, fibre, protein, fat, Iron, calcium,magnesium, Phosphorous, potassium, folate, vitamins etc.** **Spinach is a tasty vegetable that contains vitamins A, C, K, fiber, folate, iron, potassium etc** So a combination of beans and spinach is the right deal. Do you know that beans helps in weight loss due to the protein and fiber content in it? Also it helps promote heart health. **The make up of the meal are beans, spinach, palm oil, onion, salt, pepper seasoning cube and of course water** and the cost is ₦1,000 (10.60 Steem) ![IMG-20220429-WA0008.jpg](https://cdn.steemitimages.com/DQmSr6nPskM3wDHjHRn2ugZSaXPXyrkyLHptY4NAzLprnCG/IMG-20220429-WA0008.jpg) ### *Meal C: Dinner: Boiled Potatoes With Spinach Sauce* ![IMG_20220829_142618_761.jpg](https://cdn.steemitimages.com/DQmW3GHSnfQo1VbUAbqPhvaLPTHD5vZEukDu4fdGRLn4Vf6/IMG_20220829_142618_761.jpg) I love eating potatoes whether sweet or Irish. I usually add potatoes to beans, plantain porridge, spaghetti, noodles etc. It can be fried, boiled or roasted and the taste is yummylicious. I prepared this meal too and it was for dinner. #### What the meal contains * Potato is a rich source of calories, protein, vitamin C, carbohydrates, fiber etc. * Spinach which is a vegetable. * Vegetable oil, salt, onion, pepper, crayfish and of course water which was used in boiling the potatoes. The cost of the potatoes is ₦500 (5.3 steem), other ingredients were available at home. ![IMG-20220429-WA0008.jpg](https://cdn.steemitimages.com/DQmSr6nPskM3wDHjHRn2ugZSaXPXyrkyLHptY4NAzLprnCG/IMG-20220429-WA0008.jpg) ### *Meal D: Lunch: Ofe Akwụkwọ With Garri* ![IMG_20220821_154621_764.jpg](https://cdn.steemitimages.com/DQmTjJnU1F9XWp2AJXEoAL4JXUoLGcW7hD3YCdXGHUetM1o/IMG_20220821_154621_764.jpg) Aha!, this is another food I ate within the week. This meal is not only delicious but super balanced and it was prepared by chef @luchyl. #### Makeup of the Food * The soup, *Ofe akwụkwọ* is cooked with a combination of some vegetables like ụgbọrụ (fluted pumpkin leaf ) añara (small bitter garden egg leaf), Ụgụ (pumpkin leaf), uziza leaf. The unique thing about this soup is that you do not cut the Ụgụ with knife but with hand same way like the ụgbọrụ leaf. Also you can use either achị, ọfọr or okro but it shouldn't be too thick. All the vegetables combined contains calcium, vitamins A, C, B2, & E, manganese, potassium, iron, dietary fiber, essential oils, flavonoids etc. * Garri contains carbohydrates, protein, dietary fiber, fat, copper, calories etc. It's a source of energy too. *There's also stockfish, roasted fish, salt, palm oil, crayfish, dry fish, onion, pepper and water used in washing down the meal* Putting up the meal expended about ₦3,000 (31.78 steem) ![IMG-20220429-WA0008.jpg](https://cdn.steemitimages.com/DQmSr6nPskM3wDHjHRn2ugZSaXPXyrkyLHptY4NAzLprnCG/IMG-20220429-WA0008.jpg) ### *Meal E : Breakfast: Cocoa Tea With Buscuits* ![IMG_20220829_101452_20.jpg](https://cdn.steemitimages.com/DQmSiHLjTphjnx8wi4HT2JNvQp2MTz5pQwwTZcUw3889toe/IMG_20220829_101452_20.jpg) Breakfast are usually light food so l chose this meal. Its simple but highly nutritious. The biscuit, *Pastas Clásicas* is so sweet and yummy. *It was made from wheat and it contains fat, saturated fat, carbohydrats, sugar, fiber, proteins, salt*. Cocoa tea contains antioxidants, iron and zinc. It's good for the health, brain and helps the muscle and nerve to function well. I bought the cocoa tea and biscuit ₦3,000 (31.78 steem) *I hope you enjoyed reading my food blog. Keep a date with me again here for more nutritious and healthy recipes. Thank you*