December festivities in Nigeria are synonymous with friends/family gatherings, and, of course, food!
While this season often brings indulgent meals that can tip the scales, it’s entirely possible to enjoy delicious dishes without packing on excessive weight.
Here are five Nigerian foods that are both satisfying and waistline-friendly.
1. Vegetable Soup (Edikang Ikong or Efo Riro)
Vegetable soups like Edikang Ikong from the Efik-Ibibio people and Efo Riro from the Yoruba culture are nutrient-packed options that can be enjoyed guilt-free.
These soups are rich in leafy greens such as fluted pumpkin (ugu), spinach, or waterleaf, and often incorporate proteins like fish, lean beef, or chicken.
These soups are high in fiber, vitamins, and antioxidants while being relatively low in calories. Pair them with small portions of healthier swallows like oatmeal or unripe plantain, fufu for a balanced meal.
2. Moi Moi
Moi Moi, a steamed bean pudding, is a versatile dish that’s perfect for the season.
Made from peeled beans blended with peppers, onions, and optional protein additions like fish or boiled eggs, Moi Moi is high in protein and fiber. Its preparation method – steaming – keeps it low in fat.
Enjoy Moi Moi as a standalone snack or pair it with a light salad or grilled fish for a filling yet healthy festive treat.
3. Grilled Fish or Chicken
Grilling is one of the healthiest cooking methods, and grilled fish or chicken is a staple of Nigerian celebrations.
Catfish, tilapia, or chicken marinated in spices and herbs offers a flavorful and protein-rich option without the added fat from frying.
Serve it alongside roasted vegetables, fresh salad, or a small portion of jollof rice for a satisfying meal that won’t leave you feeling weighed down.
4. Boiled Yam and Garden Egg Sauce
Boiled yam paired with garden egg sauce is a simple yet nourishing dish. Garden egg sauce is made with roasted or fresh garden eggs, tomatoes, peppers, onions, and a small amount of palm oil, making it a fiber-rich and low-fat choice.
Boiled yam provides slow-releasing carbohydrates that keep you fuller for longer, reducing the urge to overeat.
5. Pepper Soup
Whether prepared with fish, goat meat, or chicken, pepper soup is a must-have for the season.
Its light, broth-like consistency makes it a low-calorie option, while the blend of spices like uziza, calabash nutmeg, and pepper offers metabolism-boosting properties.
Pepper soup is perfect for warming up during cool Harmattan evenings and can be enjoyed as a main meal or appetizer.
Extra tips for healthy eating during the festive season
Portion Control: Moderation is key. Enjoy your favorite dishes in smaller quantities.
Hydration: Drink plenty of water to stay hydrated and curb overeating.
Mindful Eating: Eat slowly and savor each bite to avoid consuming excess calories.
This December, you don’t have to sacrifice your health for indulgence. With these delicious yet healthy Nigerian dishes, you can fully participate in the season’s culinary delights while keeping your weight in check. Happy holidays!
