Like i have said earlier, the problem with some of our Nigerian meals, is actually that the ingredients used in cooking them are high in calorie content. So in the end, you end up eating an average sized meal, but so many calories.
Today i would be talking about Beans. However i am going to break down the calorie content of the individual ingredients, so that if you want to eat the meal but reduce the calories, you can omit whatever you want from it. The aim of talking about them this way to break down the individual calorie content in it, so that when cooking it, you can adjust it to fit your desired calorie intake.
We have different ways of making our beans in Nigeria and Africa but i would just talk about the ingredients i use when making mine. if you have further questions,, feel free to ask.
* 1/5 teaspoon of curry powder: 1 calorie
* Salt, 1 tbsp: 0 calories
* Palm Oil, 1 tbsp: 120 calories
* Onions (1/4 slice): 16 calories
* Crayfish, 1 oz
Beans White 1 cup: 561 calories
Maggi Cubes x1: 5 calories
So that’s a total of 703 calories already!!!! Now, for each person, you have your daily calorie intake needed per day, so lets say you are trying to achieve a 1200calorie intake perday, it means you have to make sure you eat right for your remaining meals to stay in that range..the good thing about beans is the high fiber and high protein content, plus it is also filling.
When making my beans, i remove the palm oil, and if i must i add very very very little. That’s 120calories already removed from the meal!
So just make sure you take into consideration what you are eating per day, remember to calculate the amount of calories your body needs per day so you know how to balance it. I would try as much as i can to paste in the breakdown of other Nigerian foods.