Healthy Africhen

Black eyed beans • medium sized red onion • ground crayfish • Vegetable oil • chopped red bell pepper (Tatashe • red scotch bonnet pepper (ata rodo) • chilli pepper (shombo) • Palm oil (optional) • Eggs (4-5) • Seasoning • Salt

Cabbage • carrots • green peppers • spring onions • red peppers • Blended pepper • Soy sauce (meat/ chicken stock can also be used) • sardines • Garlic • Ginger • Seasoning • Olive Oil (one spoon) •

Macaroni (two cups) • a cabbage • cucumber • carrots • tomatoes • green bell pepper • sweet corn • baked beans • sardines • handle of lettuce • Apple • boiled eggs •