SOUPS:

Okro soup
edikaikong soup
Green amaranth soup
Water leaf soup
Ogbono with vegetable soup
Egusi with vegetable soup
afang soup
Bitter leaf egusi soup
All Nigerian vegetable soups

FUFU (SWALLOW)
Wheat meal fufu
Guinea corn fufu
Unripe plantain fufu

STEWS AND SAUCES TO SERVE WITH BROWN BASMATI RICE OR BOILED

PLANTAIN:
Tomato stew
garden egg stew
vegetable stew cooked with amaranth and tomtoes
Vegetable stew cooked with ugu (flutted pumpkin)
Shredded chicken sauce
Shrimp sauce
Fresh Fish sauce/stew
Smoked fish sauce
Bitter leaf sauce

LOW CARB MEALS:

Brown basmati coconut rice with vegetables
Brown basmati fried rice
Jollof brown basmati rice with cole slaw
Brown basmati rice and stew
 Unripe plantain porridge
Boiled plantain with stew/with moi moi
Roasted plantain with fish sauce
Plantain with beans porridge
Boiled plantain with vegetable stew
Boiled plantain with garden egg sauce
Boiled plantain with vegetable egg sauce
Beans and whole wheat bread
Ewa agonyin
Guinea corn agidi with stew
Brown beans and guinea corn meal
Millet fufu ( Unlike wheat, millet is gluten-free) It can be used to make all Nigerian foods
made with corn or wheat. Can replace wheat for those who can't eat wheat.

DRINKS:
Water
Zobo without sweeteners
Guinea corn kunu
Unsweetened yogurt
Pepper soups
Kunu geida from guinea corn or millet ( Millet is one of the few grains that are alkalizing to
the body)

HEALTHY NIGERIAN COMFORT FOODS:

Isi ewu
nkwobi
cow leg
cow tongue
Fish pepper soup
Chicken pepper soup
Snail pepper soup
peppered snail
NIGERIAN SNACKS FOR DIABETICS:
Garden eggs with Nigerian peanut butter (pepper cola)
Coconuts
Boiled groundnuts
 Akara?
Nuts
Nigerian pear (ube)

Below is a one week meal plan to help Diabetic Nigerians stay healthy and relaxed without always
thinking about what to eat next:

MONDAY:

Breakfast: Lipton tea or green tea with (whole wheat bread) cole slaw sandwich.
Lunch: Unripe plantain fufu with vegetable soup and fish
Dinner: Gunea corn pap with moi moi

TUESDAY:
Breakfast: Guinea corn pap with moi moi or akara
Lunch:Wheat meal with okro soup
Dinner:plantain with garden egg stew
WEDNESDAY:

Breakfast: Oats with moi moi or wheat bread

Lunch: Jollof brown basmati rice with fish and vegetables
Dinner: Plantain with stew or pepper soup

THURSDAY:
Breakfast:Lipton Tea with wheat bread and boiled eggs

1. Lunch: Wheat mel fufu with edikaikong soup

Dinner: Pepper soup

FRIDAY:
Breakfast: Boiled water yam with vegetable stew
Lunch: Okro soup with plantain fufu or wheat meal
Dinner: Ewa agonyin

SATURDAY:
Breakfast: Akara and pap (Guinea corn)
Lunch: Unripe plantain porridge
Dinner: Vegetable ogbono soup with wheat fufu

SUNDAY:
Breakfast: Tea with wheat bread and boiled eggs
Lunch: Brown basmati rice and stew with chicken or fish served with vegetable salad
Dinner: Pepper soup