Green smoothie series day 2

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with healthier fats.

goat meat

🥗Healthier: chicken

💰Cheaper: pork

Chicken is lower in fat, while pork is often less expensive.

cassava

🥗Healthier: sweet potatoes

💰Cheaper: potatoes

Sweet potatoes provide more nutrients and are often cheaper.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based protein, while canned tuna is budget-friendly.

Prepare the ingredients by washing and chopping vegetables.

Boil water in a large pot and add yams until tender, about 15-20 minutes.

In a separate pan, heat palm oil over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 3-4 minutes.

Stir in chopped tomatoes and peppers, cooking until softened, about 5-7 minutes.

Add your choice of meat and cook until browned, about 10 minutes.

Incorporate spices and salt, mixing well to combine flavors.

Add beans and stir to combine, cooking for an additional 5 minutes.

Serve with boiled plantains or rice, garnished with fresh vegetables.

Cooking Techniques

Spice Level: