VEGETABLES: Celebrating healthy eating this Christmas (Free Sauce Recipe)

Vegetables-Healthy eating

Fried Rice at ChristmasAt home here in Nigeria, one of the major features of Christmas is the Christmas food which most often turns out to be the ever celebrated “fried rice” from the Ajebutters to the Ajekpakpos.

It is actually an interesting thought though, that for a day or two within the year, we literally get to celebrate eating vegetables!

Anyway, for people who want to try out new things and new recipes, I got you a little something that you can try out to make possible changes this Christmas. For an even healthier option, you can forfeit the rice (carbohydrate load), and make the vegetables into a multi-purpose sauce for other cereal grains. And don’t kid yourself, most of our Nigerian markets and super mart shelves stock diverse options of cereals (whole grains) if you look for it. For example, try out other cereals like couscous semolina, macaroni, spaghetti, or even brown rice in place of the regular parboiled rice.

Easy ways of eating healthy with Vegetable Salad


Still need more help? I got your back, here is a free recipe!

Vegetable Sauce Recipe


200g green beans

100g runner peas

300g of any of the cereals (whole grains)

2 big tomatoes

2 big red pepper

3 big carrots

1 onions

2 garlic cloves

1 teaspoon spices (curry, thyme, etc)


Vegetable oil

Cabbage (optional)

Meat (optional)

Cooking Steps

i.            Peel, wash  and dice  the vegetables and slice the onions

ii.            Heat the oil in a large flat frying pan with handle and sauté the vegetable

iii.            Add meat broth into a pot. When it starts boiling, add whole flour previously dissolved in a little cold water. Add the rest of the ingredients.

iv.            Boil the cereal to tender.

To serve, arrange the main cereal grain meal and the vegetable sauce separately on the same plate.

Vegetable Sauce- healthy

Counsel from the Dietician

The legume and cereal combination makes this meal an excellent source of complete protein such that the amino acid profile is adequate and in appropriate proportion. The various vegetables give the dish its nutritional value and appetising presentation. Its high fiber content is also good for proper functioning of the digestive system and high fbre food content been proven to help in the prevention of colon cancer.

Practical tips for a healthy home-made meal


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2 Responses to “VEGETABLES: Celebrating healthy eating this Christmas (Free Sauce Recipe)”

  1. Zinny
    December 26, 2012 at 8:38 am #

    Hi, thanks for this recipe.
    The ingredient cereal, U mean cereals like cornflakes, golden morn, quaker oats etc.

    • Opeyemi Bolajoko
      Opeyemi Bolajoko
      December 26, 2012 at 10:21 am #

      Hello Zinny, Thank you for your comment.
      Cereals are actually a general descriptive term for grains (for both Breakfast Cereals and Whole grains). Thanks though, I’ll put a clarification above. I hope you enjoyed the recipe! :)

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