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Fat Free Okro Soup

Fat Free Okro Soup

Ingredients (serves 6-8)

1.5 lbs finely chopped FRESH okra
0.5 lb spinach
1 large red bell pepper (oil substitute)
2 cans fat free chicken broth
1.5 cups ground dried shrimp (popularly called crafish)
salt (to taste)
0.5 scotch bonnet pepper (optional, it’s extra hot)
Two cups water
1 large or 2 medium sized onions
three of four fresh or frozen croaker scaled, cleaned) fish (each cut in twos or threes)
—you can substitute croaker for tilapia, red snapper, or any scaly fresh water fish)


A blender
1 large pot
A cooking spoon

Chop the onion(s), red bell in quarters. Blend onions, red bell pepper, and optional scotch bonnet pepper in one can of chicken broth.Consistency should be semi-liquid frothy mix.

Combine the fish and the blended mixture in a larged sized pot. Use a large sized pot so the fish is as spread out as possible, and so will cook in less time. Add salt to taste. Bring to a rolling boil and turn down heat to medium -low -(Cooking the fish on low heat prevents it from disintegrating in the sauce). cook for about 10-15 minutes, but check fish to see if its done. Fish is done when it’s flesh is white all the way through. Using a spoon or spatula, care fully remove the fish, piece by piece from the sauce and place in a bowl (this will prevent the fish from disintegrating in the sauce).

Add one can of broth to the sauce, and increase the heat to medium-high, bring to a boil, add salt to taste (if necessary). Add dried shrimp(crafish), and okra. Bring to a boil. Once it starts to boil, add spinach, Stir, and turn off the heat. add fish to the sauce before serving.

(if the sauce is too thick , add one cup water and bring to a boil). Serve with Garri, Pounded yam, farina, or just eat on its own.

Five Superfoods you should add to your diet

Usually when we think about our diet, we think about what we need to take out of it, less sugar, less fat and so on. However food is fuel and if you eat the right foods it can heal and preserve our bodies. Here are five simple foods that you can add into your diet and reap significant rewards.


Oatmeal lowers cholesterol and because it is rich in fiber it also improves your digestion and is great for weight control because it helps you feel full. The American Heart Association recommends 25 to 30 grams of dietary fiber a day and one serving of oatmeal has about one sixth that amount so add oats and other whole grains into your daily menu.


Avocados are high in fat, but good fats, monounsaturated fatty acids. These can actually help you lose fat around your middle. If your waistline is at 35 inches or higher, you are at higher risk for cardiovascular disease. Avocados also contain high concentrations of crucial minerals and vitamins like potassium, magnesium, folate, protein, and vitamins B6, E, and K. Although these can be added in moderation.


Beans are loaded with antioxidants and protein and fiber. Experts suggest that adding beans to your diet can increase your body’s capacity to burn fat and control blood sugar and even reduce the risk of cancer.

Olive Oil

Most people know that Olive oil is heart healthy, however new research suggests that in can be can be brain healthy too. It has been recommended for prevention against Alzheimer’s disease. It has also been proposed to combat certain kinds of cancers.

Dark Chocolate

Go ahead, indulge in a little chocolate, but make it dark. Dark chocolate is packed with antioxidants and can help to reduce the risk for cardiovascular disease. It also has tons of minerals and some studies even say that it can be good for the skin. So enjoy, just remember, it’s still chocolate so proceed with restraint.