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OLORI AFRIKITCHEN

Olori

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Vegetables

Pepper

Blend red bell peppers (Tatashe)

Scotch bonnet (Ata Rodo)

Tomatoes

Onions

Proteins

Smoked fish

Dry fish

Stockfish

Palm oil

Crayfish

Locust beans (Iru)

Stock cubes

Salt

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Egusi (melon seeds), ground
Palm oil
Fresh pepper (scotch bonnet / ata rodo)
Tomatoes
Onions
Stock cubes
Salt
Pumpkin leaves
Crayfish
Protein

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Fresh fish (tilapia, croaker, catfish, or mackerel)

Tomatoes

Red bell peppers

Scotch bonnet

Onions

Palm oil or vegetable oil

Stock cubes

Salt

Curry powder or thyme

Ginger and garlic

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(Approx. per 1 medium piece)

Calories: 250–300 kcal
Protein: 18–22 g
Fat: 15–20 g
Carbohydrates: 8–12 g
Sodium: Varies with seasoning

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Protein: High

Healthy fats: Moderate

Calories: Moderate

Vitamins: A, C, and B-complex

Minerals: Calcium, phosphorus, and iron

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Meat Choice:

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Availability: In stock

Quantity:

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Meat Choice:

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Availability: In stock

Quantity:

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Nutrient	Approximate amount
Energy	350â€“430 kcal
Protein	10â€“11 g
Carbohydrates	40â€“45 g
Total fat	18â€“23 g
Saturated fat	~7â€“12 g
Dietary fibre	~2â€“3 g
Sugar	~2â€“6 g
Sodium	~500â€“800 mg