Start with the stock cube
Most of the salt in our pots comes from seasoning cubes, not the salt shaker. Try one cube where you used two, and add flavour with crayfish, locust beans, fresh pepper, ginger, garlic and scent leaf.
Measure the oil
Palm oil and groundnut oil carry flavour, but a little goes a long way. Pour from a spoon instead of the bottle, and let stews simmer longer so the taste comes from the tomatoes and pepper.
More vegetables in the pot
Ugu, spinach, okra and garden eggs bulk out a soup without much cost. Aim for half the plate as vegetables, a quarter protein and a quarter swallow or rice.
We do not ask anyone to stop eating their mother's food. We ask them to cook it a little differently.
Choose your swallow wisely
There is no need to give up amala or pounded yam. Smaller portions, more soup vegetables and a walk after dinner make a difference over months.
Small swaps, long habits
Grill or boil fish and chicken more often than frying. Keep fruit on the table instead of biscuits. Water first, then soft drinks for celebrations. None of this promises a result, but together they add up.
Published October 2026. General information, not personal medical advice. Example article for this demo.