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The Naija Goddess offers in-person or virtual cooking demonstrations to prepare a meal while teaching nutrition. These demonstrations do not include the cost of groceries and in-person demos are limited to the Charlotte-metro area. Elevate your well-being with our tailored meal prep and catering services, designed to promote wellness through diet. Join The Naija Goddess on a journey to nourish your body and soul.

Alletess Medical Laboratory has been a leader in the field of allergy and immunology testing since 1980. They specialize in food and inhalant allergy testing, food sensitivities and other tests to assess the immune system. Alletess Medical provides quality laboratory testing services to physicians and their patients all over the world. Using advanced diagnostic technology, Alletess Medical will quantify the levels of specific antibodies in your blood serum to identify the degree and extent of your allergies or sensitivities. Food allergies and food sensitivities are abnormal responses to a food component triggered by the immune system in the form of immunoglobulins (IgE, IgG, IgA), representing either an immediate or delayed response. Specific IgG and/or IgA ELISA food panels are arranged in comprehensive panels of 96 foods consumed in the typical western diet or 184 foods, many of the substitute foods typically found in rotation/elimination diets. Note: Expected results return within 5 weeks from the day your blood is drawn.

Do you have a health issue? Hypertension, PCOS, uterine fibroids, erectile dysfunction? Well, our custom nutrition prescriptions will get you on the journey of healing the root cause and improve your quality of life using food as medicine.

< Back TOMATO BASIL BRAISED CHICKPEAS WITH WILD RICE Prep Time: 20 min Cook Time: 15 min Serves: 4-6 Level: Beginner About the Recipe 🌿 Why This Recipe? This dish combines plant-based protein, healthy fats, and immune-supporting nutrients in a comforting, flavorful way. ✅ Chickpeas for Protein & Energy – High in fiber and plant-based protein, helping to sustain energy levels and support digestion. ✅ Sundried Tomatoes & Basil for Antioxidants – Packed with lycopene and flavonoids, promoting heart health and reducing inflammation. ✅ Pumpkin Seeds & Cashews for Magnesium & Iron – Essential for muscle relaxation, improved circulation, and cognitive function. ✅ Coconut Milk for Creaminess & Healthy Fats – Helps support brain function and hormone balance. ✅ Wild Rice for a Nutrient-Dense Base – A powerhouse grain rich in protein, fiber, B vitamins, and essential minerals that supports sustained energy and digestive health. Ingredients 🔹 1/3 cup cashews (for richness and creaminess) 🔹 1/4 cup pumpkin seeds (adds texture and a boost of minerals) 🔹 3 oz sundried tomatoes (in a pouch) (intense umami flavor and antioxidants) 🔹 1/3 cup nutritional yeast (adds a cheesy depth and B vitamins) 🔹 1 (28 oz) can of tomatoes (base for the sauce, rich in lycopene) 🔹 5 garlic cloves (immune-boosting and heart-supporting properties) 🔹 1 (14 oz) can coconut milk (adds creamy depth and healthy fats) 🔹 1 tbsp Better Than Bouillon (vegetable base) (for a deep, savory taste) 🔹 1 cup onion, diced (adds sweetness and depth to the sauce) 🔹 2 (14 oz) cans chickpeas, drained and rinsed (plant-based protein source) 🔹 1/3 cup basil, chiffonade (fresh herbaceous brightness) 🔹 2 cups cooked wild rice (nutrient-dense and fiber-rich base) Optional: 🔹 1/3 cup dairy-free parmesan (I use Follow Your Heart) (adds a savory, cheesy finish) Preparation 1️⃣ Blend the Sauce Base In a high-speed blender , combine cashews, pumpkin seeds, sundried tomatoes, nutritional yeast, canned tomatoes, garlic, coconut milk, and Better Than Bouillon . Blend until completely smooth and creamy . Set aside. 2️⃣ Sauté the Onions In a large Dutch oven or deep skillet , heat a small amount of water (for oil-free sautéing) over medium heat . Add the diced onions and sauté until softened and translucent (about 3-5 minutes ). 3️⃣ Braise the Chickpeas Pour the blended tomato mixture into the Dutch oven with the onions. Stir in the chickpeas and mix well to combine. Cover and allow the mixture to braise on medium heat for 10 minutes , stirring occasionally to prevent sticking. 4️⃣ Finish with Basil & Parmesan Turn off the heat and stir in the chiffonade basil . If using, add the dairy-free parmesan for an extra layer of umami and richness. 5️⃣ Serve & Enjoy! Serve over a grain of choice , with a special emphasis on wild rice as a nutrient powerhouse. Garnish with extra basil or a sprinkle of dairy-free parmesan for added flavor. 🌟 Variations & Customizations 🌿 Spicy Version: Add ½ tsp red pepper flakes or cayenne pepper for a mild kick. 🌿 Extra Creamy: Blend ½ cup cooked white beans into the sauce for an even richer texture. Previous Next

Recipes Beginner TOMATO BASIL BRAISED CHICKPEAS WITH WILD RICE A hearty, protein-rich dish infused with bold flavors and nutrient-dense ingredients, perfect for nourishing the body while supporting energy and vitality. Beginner DREAMY BERRY AVOCADO SEMIFREDDO A luscious, nutrient-rich frozen dessert designed to enhance energy, support brain health, and promote restful sleep. Beginner White Bean Cassoulet This VERY delicious white bean cassoulet recipe is one you should really try. It is tasty and filling. Beginner Chocolate Salted Caramel Tart This 5-ingredient salted caramel tart is a crowd-pleaser, featuring a rich date, nut butter, and coconut oil caramel that's higher in fiber than traditional caramel tarts. Beginner Plus Holiday Meatloaf Beginner Holiday Cornbread Dressing Beginner Plus Holiday Mashed Potatoes Intermediate Holiday Macaroni & Cheese Beginner Palm Oil Curry Beginner Plus Roasted Tikka Masala Beginner Vanilla Pudding Beginner Sesame Ginger Noodle Salad Beginner Almond Butter Blondies Beginner Blueberry Cobbler Beginner Plus Fresh Rolls Beginner Peanut Dipping Sauce Beginner Trail Mix Cups Beginner Cauliflower Lentil Salad Beginner Candied Walnut & Feta Salad Beginner Alkaline Fried 'Rice' Shuku Shuku (raw) Beginner Seed Meat Tacos Beginner Plus Nigerian Rice & Beans Beginner Raspberry Chocolate Cream Pie Beginner Peanut Butter Bars Beginner Kale, Quinoa & Tofu Salad Beginner Berries & Cream Beginner Plus Yassa No Poulet Rasta Pasta Beginner Chocolate Peanut Butter Cookies Beginner Brownies This recipe is from Make It Dairy Free.com Beginner Dirty Rice for a Crowd Beginner Plus Blender Sweet Potato Pie Beginner Mongolian Chickpeas Beginner Plus Vegan Colcannon Beginner Chocolate Chip Butterscotch Chickpea Blondie Beginner Mother Earth Salad Beginner One Pan Baked Pasta Beginner Raw Sweet Potato Crisp Beginner Baked Collard Greens Beginner 3-Bean Garlic Skillet This 3-Bean Garlic Skillet is packed with Spanish flavors, easy to make and comes together in under 30 minutes. The perfect dish for a busy weeknight dinner or a relaxed weekend lunch. Beginner Beefless Bourguignon Beginner Groundnut Stew Beginner Lemon Cheezecake Cup Beginner Mango Lassi Intermediate Chickun Tikka Masala Beginner Creamy White Bean & Bok Choy Soup This soup has a creamy texture without any dairy or nuts and features wholesome and comforting yet gourmet flavor boosters. A weeknight dinner or meal prep must (16g fiber + 19g protein!). Beginner Apple Pie Trifle A delicious twist on the classic apple pie. Beginner Jollof Spaghetti A delicious twist on traditional pasta and marina. Beginner Herby Baked Protein Bites An herbaceous, endlessly versatile and protein-packed topping for salad, pasta, wraps, and more. Beginner Taco Salad A wholesome, filling and delicious dish inspired by flavors typical in a taco. Beginner Pineapple Salsa A delicious twist on traditional salsa. Beginner Chocolate Cherry Almond Bites A delicious boost of energy that keeps hunger at bay. Beginner Sunflower Cheezecake Beginner Island Rice & Peas Beginner Steamed Cabbage Intermediate Jerk Tacos w/ Plantain Beginner Caesar Salad w/ Crispy Chickpeas King of salads :) Beginner Berry Pudding A quick and wholesome breakfast or snack that is refreshing. Beginner High Protein Mouse/Pudding A high protein snack that is quick and tasty. Beginner Lemon Garlic Asparagus w/ Pistachios A quick and delicious veggie side Beginner Ackee & Saltfysh The national dish of Jamaica and favorite breakfast. Intermediate Shepherd's Pie This meatless shepherd’s pie is hearty, filling and combines a veggie-packed filling with fluffy mashed potatoes, the ultimate comfort food :) Beginner Orange-Beet Salad A tangy and subtly sweet dressing served atop peppery arugula. Beginner Raspberry-Almond Thumbprint Cookies A lightly sweetened treat that is easy and quick to make! Beginner Apple Oatmeal Raisin Cookies A satisfying breakfast cookie or snack you can enjoy all week long :) Beginner Asian Noodle Salad A satiating noodle salad that is quick and easy. Beginner Dairy-Free Palak Paneer At-home Indian food is made easy with this delicious and nutritious dairy-free palak paneer. Beginner Lemon Poppyseed Muffins A bright and lightly sweetened snack that is grain-free and WFPB. Beginner Saucy Chickpeas Incredibly quick and flavorful meal. Beginner Tempeh Manis Enjoy a culinary trip to Indonesia with this protein-packed, flavorful stir fry. Beginner Chocolate Tahini Bundt Moist and indulgent cake with guilt-free ingredients. Beginner Chickpea Toona A filling and delicious lunch-time meal. Beginner Gooey Chocolate Chip Cookie Bars Beginner Chickpea Salad Beginner Ground Tofu Bulgogi Beginner Cake Batter Chia Pudding w/ Berry Compote Beginner Kelp Noodle Salad Beginner Red Lentil Curry Flavorful curry that is quick to make on a weeknight. Beginner Stuffed Dates Beginner Butternut Squash & Chickpea Curry Beginner Blender Tomato Soup Beginner Copycat Zuppa Toscana Intermediate Egusi Soup [Melon Seed Stew] This delicious dish is an ideal introduction to Nigerian food and West African ingredients. Beginner Blueberry Lemon Crisp This is a delicious dessert that is very easy to assemble. Beginner Ewa Riro (Nigerian Stewed Beans) Ewa riro is a delicious one-pot Nigerian dish that is easy to prepare. Beginner Meatless Suya A traditional Nigerian street food. Beginner Suya Spice Blend Suya spice blend is a delicious West African flavorful and spicy seasoning blend usually used for grilled meats. Beginner Wholesome Chocolate Pudding A tasty treat with wholesome ingredients. Beginner Garlic Vinaigrette A tangy dressing that is sure to take any salad over the top! Beginner Kale Salad This salad, though simple, has a depth of flavor that is a surprising delight for your tastebuds. Begginer Apple Rawnola This light, refreshing and subtly sweet grain-free dish is a great start to the day. Beginner Nigerian Moin Moin A delicious steamed bean pudding flavored with bell peppers, onions and spices. It is great as the main dish or served as a side dish. Beginner WFPB Pumpkin Bread This quick bread uses wholesome ingredients and is great as a sweet snack. Beginner Moroccan Inspired Fonio This healthy and colorful dish is delicious and delights the tongue with its bold flavors and differing textures. Beginner Spinach & Feta vEggs Quick and easy dish that is full of flavor and vegetables. Beginner Korean Inspired Oats These oats are quick and full of bold flavors that sing in your mouth with a little kick. Beginner Mediterranean Inspired Quinoa This quinoa recipe is great for breakfast, lunch or dinner. The fresh herbs bolster the flavor of this dish that keeps you wanting more. Intermediate Nigerian Meatless Pie At its core, meat pies are short-crust pastries filled with ground meat, potatoes and carrots. It is typically sold by street vendors as snacks in Nigeria. Beginner Festive Coleslaw Level up your coleslaw recipe.

< Back DREAMY BERRY AVOCADO SEMIFREDDO Prep Time: 5 min Cook Time: n/a Serves: 4 Level: Beginner About the Recipe 🌿 Why This Recipe? This smooth, creamy semifreddo is packed with antioxidants, healthy fats, and sleep-supportive nutrients, making it a perfect way to restore energy and unwind at the end of the day. ✅ Berries for Brain & Sleep Health – High in antioxidants & flavonoids to combat oxidative stress and support brain function. ✅ Avocado for Sustained Energy – Rich in healthy fats, fiber, and magnesium to prevent energy crashes. ✅ Coconut for Hormonal Balance – Contains MCTs (Medium-Chain Triglycerides) that support brain function and relaxation. Ingredients 🔹 2 cups frozen mixed berries (blueberries, raspberries, strawberries, blackberries) 🔹 1 ripe avocado (pitted and peeled) 🔹 ¼ cup canned coconut milk or coconut cream (for creaminess) 🔹 2 tbsp sweetened condensed coconut milk OR maple syrup (adjust for sweetness) 🔹 1 tbsp fresh lime juice (balances the flavors) 🔹 ½ tsp vanilla extract (adds depth) 🔹 1 pinch sea salt (enhances flavors) Optional Enhancements: 🔹 1 tbsp chia seeds (for extra fiber & omega-3s) 🔹 ½ tsp cinnamon (for blood sugar balance) 🔹 1 tsp maca powder (for energy & hormone balance) Preparation 1️⃣ Blend the Base In a high-speed blender or food processor, combine frozen berries, avocado, coconut milk, sweetener, lime juice, vanilla, and sea salt . Blend until smooth, stopping to scrape down the sides as needed. If too thick, add a splash more coconut milk to help blend. 2️⃣ Adjust Sweetness & Texture Taste and adjust sweetness by adding more condensed coconut milk or maple syrup if needed. If a firmer consistency is desired, place in the freezer for 20-30 minutes before serving. 3️⃣ Serve & Enjoy Scoop into bowls or glasses and top with garnishes such as: ✅ Shredded coconut ✅ Crushed pistachios or almonds ✅ Fresh berries ✅ Drizzle of coconut nectar 4️⃣ Store Any Leftovers Freeze leftovers in an airtight container for up to 1 week . Let sit at room temperature for 5 minutes before scooping. Previous Next

🌱 The Connection Between Energy & Sleep Are you struggling with fatigue during the day and restless nights? You’re not alone. Energy levels and sleep quality are deeply interconnected, and by making simple adjustments to your diet and lifestyle, you can restore balance and feel your best every day. 🔹 The Science Behind Energy & Sleep Your body’s ability to stay energized throughout the day and get restful sleep at night is influenced by several factors, including: ✅ Nutrient intake (especially iron, magnesium, and B vitamins) ✅ Stress and cortisol levels ✅ Gut health and digestion ✅ Hormonal balance (melatonin, serotonin, and insulin regulation) By incorporating plant-based whole foods  and mindful daily habits, you can optimize your body’s natural energy production and improve your sleep quality—without relying on caffeine or sleep aids. 🔹 Plant-Based Nutrition for Energy & Vitality A whole-food, plant-based diet provides essential vitamins and minerals to boost energy naturally. Here’s what to focus on: ✅ Iron-Rich Foods (For Circulation & Oxygen Flow) 🔹 Sources: Lentils, chickpeas, dark leafy greens (kale, collard greens, spinach), quinoa, blackstrap molasses, pumpkin seeds.💡 Pair iron-rich foods with vitamin C (citrus, bell peppers, tomatoes) to enhance absorption. ✅ Magnesium-Rich Foods (For Stress Reduction & Muscle Relaxation) 🔹 Sources: Almonds, pumpkin seeds, avocados, dark chocolate, bananas, leafy greens, cashews.💡 Magnesium regulates the nervous system and reduces stress hormones like cortisol. ✅ B Vitamins for Energy Metabolism 🔹 Sources: Nutritional yeast, whole grains, mushrooms, legumes, seeds, fortified plant-based milks.💡 These help convert food into usable energy and support adrenal health. ✅ Healthy Fats for Brain & Hormone Balance 🔹 Sources: Avocados, walnuts, flaxseeds, hemp seeds, chia seeds, olives, coconut.💡 Essential fats support brain function and stabilize blood sugar for sustained energy. ✅ Hydration & Electrolytes 🔹 Drink plenty of spring water, herbal teas, and fresh juices  throughout the day.💡 Add a pinch of sea salt to water to replenish minerals! 🔹 Natural Ways to Improve Sleep Quality A consistent routine and the right plant-based foods will help you achieve deeper, more restorative sleep. ✅ Tryptophan-Rich Foods (Promotes Sleep Hormones) 🔹 Sources: Pumpkin seeds, sesame seeds, walnuts, almonds, bananas, chickpeas, oats.💡 Tryptophan converts into serotonin and melatonin, regulating sleep cycles. ✅ Calcium & Magnesium for Relaxation 🔹 Sources: Almonds, figs, tahini, leafy greens, sea vegetables, sesame seeds.💡 Calcium supports melatonin production, while magnesium calms the nervous system. ✅ Herbal Teas for Deep Sleep 🔹 Chamomile, valerian root, passionflower, lemon balm, lavender.💡 Drink herbal tea 30-60 minutes before bed to enhance relaxation. ✅ Reduce Evening Stimulants ❌ Avoid caffeine, sugar, and heavy meals at least 3 hours before bedtime.💡 Instead, opt for a light, nutrient-dense meal and calming herbal tea. ✅ Create a Wind-Down Routine 🔹 Establish a consistent bedtime , turn off screens 1 hour before sleep , and practice deep breathing or meditation  to relax the mind. 🔹 Daily Routine for Sustained Energy & Better Sleep Follow this simple plan to optimize energy and sleep: 🌞 Morning Routine (Energy Boost) ✔️ Start your day with warm water + lemon  to kickstart digestion. ✔️ Eat an iron-rich, plant-based breakfast  (e.g., a smoothie with greens & seeds). ✔️ Move your body with gentle stretching or deep breathing exercises. ✔️ Stay hydrated with spring water & fresh herbal teas. 🌙 Evening Routine (For Deep Sleep) ✔️ Eat a light dinner with magnesium & tryptophan-rich foods. ✔️ Drink herbal tea  to calm the nervous system. ✔️ Apply magnesium oil  to relieve tension before bed. ✔️ Turn off screens and unwind with meditation or deep breathing. My Final Thoughts By making small, intentional changes in your diet and lifestyle, you can optimize your energy levels and improve your sleep naturally.  Start implementing these tips today, and let me know how they work for you!

Have You Ever Struggled with Meal Planning? You’re not alone. Many people start out with great intentions—they download a meal plan, buy all the ingredients, and follow recipes for a week or two. But then, life happens. Schedules become chaotic, and suddenly, that structured plan starts feeling like a burden rather than a solution. Traditional meal planning often forces you to follow someone else’s rules, leaving little room for your own tastes, lifestyle, or needs. It’s no wonder so many people find it difficult to stick with long-term. That’s exactly why I created the Nourish by Naija Method —a meal-planning framework that gives you structure without the rigidity . Instead of telling you exactly what to eat, it empowers you to build balanced meals using foods you love , while still making sure you’re getting all the nutrients you need. In this post, I’ll break down what makes this method different, why it works, and how you can implement it in your life—without stress, overwhelm, or complicated meal prep routines.   What is the Nourish by Naija Method? The Nourish by Naija Method  is a structured yet flexible approach  to meal planning that prioritizes skills over dependence . Instead of relying on rigid meal plans or pre-written recipes, you’ll learn how to create your own meals  using six essential food categories. This method is all about: ✅ Building meals around foods you actually enjoy . ✅ Offering flexibility  while ensuring balanced nutrition. ✅ Helping you develop confidence in the kitchen. ✅ Making meal planning sustainable and stress-free . Unlike traditional meal plans, which tell you exactly what to eat, this framework teaches you how to create meals that fit your life, your schedule, and your unique health goals .   The 6 Essential Food Categories The Nourish by Naija Method  organizes food into six key categories to help you build well-balanced, nutrient-rich meals: 1️⃣ Low-Glycemic Vegetables  – spinach, cucumbers, zucchini, bell peppers. 2️⃣ Starchier Vegetables & Whole Grains  – sweet potatoes, quinoa, lentils. 3️⃣ Fruits  – berries, apples, bananas, citrus. 4️⃣ Plant-Based Proteins  – chickpeas, black beans, tofu, tempeh. 5️⃣ Healthy Fats  – avocados, nuts, seeds, extra virgin olive oil. 6️⃣ Flavor Enhancers  – herbs, spices, dressings, homemade sauces. By choosing a variety of foods within each category , you’ll naturally create meals that are delicious, nourishing, and satisfying—without having to follow a rigid plan.   How to Implement the Nourish by Naija Method Meal planning with this method is simple and flexible . Here’s how you can start using it right away: ✅ Step 1: Identify Your Health Goals  – Are you looking to improve digestion, boost energy, or eat more whole foods? Start here. ✅ Step 2: Choose Foods You Love  – Pick ingredients from each category that excite you. ✅ Step 3: Build Your Weekly Food Framework  – Instead of planning every meal, select ingredients  to use throughout the week. ✅ Step 4: Create Simple, Balanced Meals  – Mix and match your chosen ingredients for quick, stress-free meals. ✅ Step 5: Adjust as Needed  – This method evolves with your lifestyle , so tweak it based on what works best for you. By using this approach, meal planning feels easy and natural —not like a chore.   Why This Method Works Unlike traditional meal planning, which can feel restrictive, the Nourish by Naija Method  gives you: ✔️ Flexibility & freedom  – No more following a strict meal plan. ✔️ Time savings  – No more last-minute grocery store runs or dinner dilemmas. ✔️ Confidence in the kitchen  – Learn how to create balanced meals without depending on recipes . ✔️ Sustainable healthy habits  – This isn’t a quick fix—it’s a lifestyle shift.   Ready to Get Started? Download Your Nourish by Naija Method template! To make implementing this method even easier, I’ve created a free Nourish by Naija Method Template  just for you! Click the button below to download your free template  and start meal planning with ease. Let’s make mealtime simple, delicious, and stress-free! 🚀✨

A tangy dressing that is sure to take any salad over the top! Garlic Vinaigrette Ingredients 1 1/4 cup olive oil 1 1/4 cup apple cider vinegar 8 garlic cloves, lightly crushed 3 Tbs lemon juice, freshly squeezed 1 tsp coconut sugar 1/2 tsp black pepper 1 tsp salt Directions Make Place all ingredients in a mason and shake well. Then sit the vinaigrette in the refrigerator for 2-3 days to marinate.