IE Warning

This website uses the latest web technologies so it requires an up-to-date, fast browser!
Please try Firefox or Chrome!

Palm oil pepper sauce Recipe








Palm oil is literally the most common cooking oil in Nigeria.

Unfortunately,  it’s one of the most controversial cooking oils available. Is it healthy? Is it not healthy?

Do we use palm oil? Do we not?

Well, though 1 tbsp of Palm oil has about 120 calories, most of which is  from fat ????????. But it’s still rich in carotenoid, Vitamin E, antioxidants, and vitamin A.

Now do we eat or not?


You definitely want to watch your waist line and your heart.


Well, in the spirit of portion control, you should try out this Palm oil pepper sauce.

5 Tatashe

6 red pepper (ata rodo)

2 medium balls of onions

3 tomatoes

1/2 cup of Palm oil.

1 tbsp of crayfish

1 pcs of stock fish (shredded) (optional)


In a blender, put in tomatoes, tatashe,  ata rodo, 1 onions blend together.

In a pot on stove, put in Palm oil, dice in the 2nd onions, with crayfish.


Add in blended puree. Rinse blender with small water and pour in too.

Add in salt and bullion cube if desired and stockfish

Allow to cook. It’s cooked when the puree starts sticking to the base of the pot.

This sauce can be paired with boiled sweet potatoes, boiled plantains,  boiled yam, or any other solid desire of your heart????????





  • Debbie

    December 21, 2015., 10:53 am / Reply

    I believe I have been looking for you for a long time now. I've been on a sweet journey through your blog posts since yesterday when I discovered you on Instagram via Foodace. Such a great work.

    • Dr chinasa

      December 21, 2015., 10:59 am / Reply

      Thank you so much for reading. Means a lot. Really. Please to subscribe to blog so you do not miss a thing and please share...thank you much


    December 24, 2015., 8:36 pm / Reply

    I'll try it

  • Patience Egonye

    January 8, 2016., 12:00 am / Reply

    Wow thanks for this

A comment from you will make my day!

Open chat
Thank you for visiting Ariella Health and Fitness, Africa's first digital lifestyle medicine practice.
How can we help you today?
× How can I help you?
%d bloggers like this: