Posted on November 06, 2020 by Josh Puttock

The groundwork of happiness is health. A big part of achieving those optimum health and well-being levels is through nutrition. Eating well and balancing your diet is a virtue all of us should possess. The month of October in the UK is known as Black History Month and in the past couple of months, through the Black Lives Matter initiative, we have all come together as a community to truly educate ourselves more about Afro/Caribbean cultures and values. As someone of Congolese origins, I wanted to use this opportunity to share three meals I had growing up, so anyone can add them to their cooking repertoire.


  • Cornmeal Porridge & Omelette Stuffed Croissants: With cornmeal porridge, you get an abundance of minerals and vitamins such as B6, iron, magnesium, etc. which are key for the immune system. Cornmeal does not contain gluten also. You get your protein and carbohydrate intake from the omelette.


  • Avocado on toast with potato salad: Avocado is incredibly nutritious as it contains more potassium than a banana, is good at lowering cholesterol levels and your salad will provide you with fibres, key for the digestive system.


  • Braised Horse Mackerel, rice and Pondu (Cassava leaves): mackerel is lean so it’s a great source of protein, it also contains high levels of essential fatty acids, which improve endurance and aid recovery after exercise, while helping to maintain beautiful skin. Cassava leaves are a source of vitamin C, amino acids and can contain up to 25% of protein.

Written by Joseph Bobo, Personal Trainer at Woodberry Down