Mar 1, 2020 · Wash the leaves thoroughly in warm water. Fold the leaf, put in the beans mixture put a portion of the mackerel and egg, seal leaf and place in the pot. Repeat this process till you’ve used up the beans mixture Cover the moin moin wraps in the pot with leaves to lock in steam before finally covering with the pot cover. Blend together, the beans, roughly chopped onions, bell pepper, habanero, crayfish, salt, ginger and chili powder. Turn out the batter into a large mixing bowl. Heat up the vegetable till almost smoking and fry the sliced onions, till brown (they add a really nice flavour to the moi moi) Pour the hot vegetable oil into the beans batter and mix ...Please support my channel and instant get access to perks:https://www.youtube.com/channel/UCCNvbv5IQV77Gsh-c-v8nfg/joinFull Recipe Details Below Subscribe t...Apr 3, 2020 · Nigerian Jollof Rice Recipe Here. 2. Soup and Swallow. Nigerian swallows include eba, fufu, Semo, pounded yam, tuwo shinkafa and quite a few others. In Nigeria, we serve swallow and soups as dinner or lunch. The most popular soup in Nigeria is egusi soup, here for Egusi Soup Recipe. 3. 11. Moi Moi (Beans Pudding) Moi moi or beans pudding is one of the popular Nigerian food names. Usually, it is paired with pap, rice or served as snack as shown in the picture above. 12. Spaghetti Jollof . The kids in Nigeria love pastas and noodles. Nigerians consume tonnes of this daily, and this is exactly how I prepare my spaghetti. 13 ...Make it at home with this great recipe! 2. Ewa Riro (Beans Porridge) Tons of food in Nigeria features beans due to the abundance of beans in the country. Ewa Riro is a popular dish because it packs …This Nigerian dish is rich in protein. It is made from oloyin beans (honey beans) or black eye beans, smoked fish, shell fish and eggs. It can be eaten with Pap ...Please support my channel and instant get access to perks:https://www.youtube.com/channel/UCCNvbv5IQV77Gsh-c-v8nfg/joinFull Recipe Details Below Subscribe t...Moi moi is a nice meal that can be eaten alone or accompanied with other foods like soaked Gaari, pap, Jollof rice, fried rice etc. It is even eaten in many other …May 14, 2023 · Preheat oven to 350 F / 180 C. Liberally spray two glass bread pans (or several ramekins) with cooking spray, set aside. Chop and seed the bell and habanero peppers, peel and chop the onion. Add peppers, onion, garlic, and bouillon cubes to food processor, process until smooth. After 3 hours, pour the mixture of ingredients into the bowl of soaked beans flour. Add the chopped onions and tatashe (if using it). Stir very well to mix. Blend the mixture from 1 above in small batches without adding any more water till you get a smooth Moi Moi batter. When done, pour into a big enough bowl. 10 Aug 2023 ... ... moi moi roll-ups. In this channel, we do Food Recipes, especially Nigerian foods and West African cuisines including a wide range of cooking ...STEP 7: Add the peeled beans, red bell pepper, Scotch Bonnet pepper, and diced onion into a blender. Blend until smooth. STEP 8: Add the crayfish, vegetable oil, seasoning powder, and minced fish ...Bean pudding cake(Moi Moi or Moin Moin) is a protein-rich Nigerian food made with black-eyed peas, palm oil or groundnut oil, onions, and peppers (scotch bonnet, red bell pepper, and habanero). The ingredients are mixed and then steamed into a mold called Moi Moi.May 27, 2019 · Nkwobi. Nkwobi is a delicious Igbo delicacy made with cow feet, utazi, ugba, peppers, onions, potash, ehu and seasonings. Other meats can also be used but the uniqueness of this dish really comes from using cow feet. Nkwobi is particularly popular for Nigerians dining out in exclusive restaurants or bars. In recent years, the e-commerce industry in Nigeria has experienced tremendous growth and is poised to revolutionize how Nigerians shop. One platform that has gained significant tr...Learn how to cook Nigerian Moi Moi, a popular dish of beans and spices, with videos, ingredients and tips. Find out the best way to prepare Moi Moi with foil bags, leaves, or baked, and how to add eggs, bone marrow or corned beef for extra flavour. Baked Nigerian Moi Moi. Beans Porridge. Nigerian Moi Moi. Rice and Beans. Peeled Beans Porridge. Ewa Agoyin. Akara (Bean Cake/Balls) Gbegiri Soup. Jacket Moi Moi. White Moi Moi (Ekuru) Nigerian Okpa (Okpa 9th Mile) Cook Nigerian Moi Moi with Beans Flour. Nigerian Fried Beans. Nigerian Breadfruit Porridge (Ukwa) How to cook Moi Moi with …Feb 5, 2019 · After blending, place a big pot on the stove on low heat and add small some water (about 1 – 1½ cups. If you have a steamer, it would work better for this purpose. In the big mixing bowl add all the other condiments; salt, curry powder, red pepper, nutmeg, vegetable oil and crush in the Maggi. 4. Nigerian Tatashe. If you are outside Nigeria and need tatashe badly, all you need to do is combine sweet pepper also known as paprika with a spicy pepper such as cayenne pepper, habanero pepper or scotch bonnet pepper. You can use sweet peppers to give your Moi Moi the appetizing peach colour. 5.Jun 6, 2013 · After cooking with boiling water, Add sugar, honey or your choice of sweetener (Not saccharine abeg). Stevia is always the best sha. For me adding custard or akamu to moi moi is like eating two meals at once so, I eat just the moi moi or wait for akara with akamu. I can take moi moi with drinking garri on a hot day, it’s filling. Directions for Preparing the Egg Moi Moi. Divide the ingredients into the number of bowls you have. Break and beat the eggs. Add salt and mix well. Slice the onions and distribute into the bowls. Distribute the beaten egg, spinach leaves, diced sweet peppers and sardines. Pour some water in a pot, place a base in the pot to form a steam set up. Moin moin/moi moi is a delicious steamed bean pudding made from blending peas, red peppers, onions, and various add-ins of choice. This blended perfection came all the way from Nigeria, where it ... How to wrap moi moi in leavea. drop a boiled egg in the opening with the ground beans. close properly and fold moi moi leaf on top of the other folded end. Arrange wrapped moi moi in a pot. Add 2 …2. Next, place the peeled beans into a blender. Gradually add water, ensuring not to overdo it, and blend until you achieve a silky, smooth consistency. 3. Transfer the blended mixture to a wide bowl and add a touch more water. If you're using salt and potash (akaun), now's the time to add it to the paste.Apr 21, 2022 · Arrange the Moin moin inside the Pot and cook till done. This should take about 45 minutes to 1 hour 30 minutes depending on the quantity of the Moin moin mixture in each container. Remove from ... Moi Moi (also known as Moin Moin or Moyi Moyi) is a traditional Nigerian dish that is seen alongside other Nigerian dishes. It …Moi Moi is made from beans and is consumed in almost all Nigerian households. And one Nigerian food you must eat before you die! Beans are a rich source of protein that offers higher energy sustaining power than many other diets. Moi Moi can be served with other healthy foods such as goat meat, snails, eggs, and fish.Full Recipe Details See full recipe belowSubscribe to my channel https://www.youtube.com/channel/UCCNvbv5IQV77Gsh-c-v8nfg?view_as=subscriberWatch my previ...Apr 5, 2023 · Moi Moi. MoiMoi Rollup – Nigerian Recipes. This steamed bean pudding is made from black-eyed beans, onions, and spices, resulting in a savory and satisfying dish. Moi Moi can be enjoyed as a side or a main course, often accompanied by rice or bread. Get the recipe here. Medicine Matters Sharing successes, challenges and daily happenings in the Department of Medicine Nadia Hansel, MD, MPH, is the interim director of the Department of Medicine in th...Aug 29, 2014 · Cooking directions for Plantain Moi Moi (Ukpo Ogede) – Place the unripe plantain flour (or corn meal) into a bowl, add a little warm water and mix the flour until you get a smooth paste. Set aside for later use. -Next,Wash, peel and slice the over-ripe plantains. Blend the plantains with the crayfish, onions and pepper;Blend into a smooth ... Moi-Moi only with Custard with Pap with Pepper/Fish Sauce Moi-Moi only - 5,760 RWF with Custard - 9,000 RWF with Pap - 7,500 RWF with Pepper/Fish Sauce - 5,500 RWFNigerian Food Blog. Baked Nigerian Moi Moi. By Flo 31 Comments. The reason I bake Nigerian Moi Moi in the oven is to get these cute cup sized Moi Moi that my daughter loves. You will find the recipe on the website by clicking >> Baked Nigerian Moi Moi. Or watch the video below:How to make moimoi elewe. Wash and rinse leave till clean to get rid of dirt and set aside to drain. Soak beans in clean water and leave for some few hours to soften or keep overnight in the frigde. Boil fish with salt, seasoning and onions for about 5-7 minutes, set aside to cool. De-bone and flake fish.Moi Moi, also pronounced as Moin Moin, Moyin Moyin, Moy Moy or Mai Mai is a traditional Nigerian food made with steamed ground beans and enriched with spices. It is very common to see Moi Moi (Moin Moin) …Traditional Nigerian Cuisine – More Than Fufu and Moi Moi. Traditional Nigerian cuisine consists of more than 250 dishes from different ethnic groups. Their cuisine traditionally consists of rice, potatoes, chicken, couscous, and grills. Nigerians mostly eat locally grown vegetables, fruits, grains, cereals, and meat. Nigerian Low Carb Soups. Abak Atama Soup. Afang Soup (Okazi Soup) Banga Soup (Ofe Akwu) Catfish Pepper Soup (Point & Kill) Edikang Ikong Soup (Vegetable Soup) Efo Riro. Ofe Ugba. The Best Ogbono Soup Recipe.30 Dec 2015 ... Moimoi or Moinmoin, also known as Steamed Bean Pudding is a Nigerian Beans Delicacy. Moimoi is made with either Brown Beans, ...Learn how to make moi-moi, a traditional Nigerian dish of steamed beans with tomato paste, onion, garlic, pepper and nutmeg. This recipe shows you the ingredients, steps and tips for preparing this easy …Moi moi is one of the staple delicacies enjoyed in the Nigerian culinary world. Often, when moi moi is mentioned, what comes to mind is ground beans made into a paste and cooked with different ingredients of choice into a pudding. Not many people know that corn can serve for this cause too. Corn moi … Read moreBean-based. Akara, a type of fritter made from beans. Gbegiri, a bean-based stew from Southwestern Nigeria. Moi moi, a steamed bean pudding made from a mixture of washed and peeled black-eyed beans, onions and fresh ground red peppers. Ekuru, a steamed savoury bean dish from the Western states of Nigeria.Moi-Moi only with Custard with Pap with Pepper/Fish Sauce Moi-Moi only - 5,760 RWF with Custard - 9,000 RWF with Pap - 7,500 RWF with Pepper/Fish Sauce - 5,500 RWFBean pudding cake(Moi Moi or Moin Moin) is a protein-rich Nigerian food made with black-eyed peas, palm oil or groundnut oil, onions, and peppers (scotch bonnet, red bell pepper, and habanero). The ingredients are mixed and then steamed into a mold called Moi Moi.This Nigerian dish is rich in protein. It is made from oloyin beans (honey beans) or black eye beans, smoked fish, shell fish and eggs. It can be eaten with Pap ...Aug 29, 2014 · Cooking directions for Plantain Moi Moi (Ukpo Ogede) – Place the unripe plantain flour (or corn meal) into a bowl, add a little warm water and mix the flour until you get a smooth paste. Set aside for later use. -Next,Wash, peel and slice the over-ripe plantains. Blend the plantains with the crayfish, onions and pepper;Blend into a smooth ... Beans are one of the most important foods eaten in Nigeria and a proteinous food eaten in Nigeria, in their sundry varieties. Moi Moi is a Nigerian steamed bean pudding made from a mixture of washed and peeled black-eyed beans, onions and fresh ground red peppers (usually a combination of bell peppers and chilli or Scotch bonnet).@kadry,i actually saw it after i've posted,i have a hint,but need to buttress,i am sampling it to oyinbos,may be they will buy into it and make it a part of ...Instructions. Pour the lentils into a blender/food processor, add the chopped bell pepper, onions, garlic, ginger, and habanero pepper. Add water and blitz into a smooth puree. Pour the lentil puree into a bowl, add oil, salt and chopped parsley. Using a whisk, mix together and pour in some water and mix again.13. Pap And Moi Moi. Next on our list of Nigerian food, we have Pap And Moi Moi. Moi moi is made from grounded beans, mixed with oil, peppers and any protein of your choice. It can be enjoyed with pap for better taste. 14. Ikokore. Next on our list of Nigerian food, we have Ikokore. This delicacy is made by converting grated waters yams into ...Moi moi also called moin moin is another popular food eaten in Nigeria. It is made by blending peeled bean, adding fillings of choice and then steaming it. Originally, moi moi is cooked in leaves but …Below are 20 Nigerian foods you must try. 1. Iyan (Pounded Yam) One of the world’s largest producers of yams is Nigeria, so it’s no surprise Iyan is one of those Nigerian foods that is loved so much. In …Bring out the plates, hold your forks steady and your bellies ready, 'cause here comes the moi moi baby! An all-time favourite dish of the Nigerian community ...Here is how to make it in simple steps; Soak and peel the beans, Add red peppers, scotch bonnet and onions. Blend all together. Heat the oil (you can either use ...How to make Moi moi - Moimoi #moimoi #moinmoin #sisijemimahIngredients:3 Cups Brown/Black Eyed BeansMoimoi Leaves or Any Choice Containers for Steaming..1 co...Table of Contents. 15 Nigerian Foods for Weight Loss To Include in Your Diets. Low-Carb Cauliflower Jollof Rice. Protein-Packed Pepper Soup. Fiber-Rich Moi Moi. Nutrient-Dense Eggs. Okra Soup. Unripe Plantains. Omega-3 Rich Grilled Fish.The reason I bake Nigerian Moi Moi in the oven is to get these cute cup sized Moi Moi that my daughter loves. ... In baked Moi Moi the 10F difference does not make much difference but with some food items eg when making crayfish, that slight difference MAY mean that yours will be charred if you leave the shrimps in there for the length of time ...Blender. Method: 1. First, place the beans in a large bowl and pour enough water to cover the beans. Leave to soak in the water for only 5 minutes. Tip: the soaking helps to soften the bean coat, without softening the beans. See also Efo Riro Soup Recipe- authentic and extra delish. 2.People from Niger eat seasonal fruits and vegetables, grilled meats, fish, sauces, stews, salads, grains, maize, beans, porridge, dumplings and pizza. Nigerian dishes are influence...Many websites provide lists of names that scam artists use, including Art Quest, Consumer Fraud Reporting and Dating n More. Scam artists use these names for romance scams, Nigeria...Once you get a hang of the fold, you'll be able to judge whether or not its too full. 5. Gently push in the top of front of leaves, slightly above your filling. 6. Afterwards, fold the right side over the front, do the same for the left side. 7. Lastly, fold back the top of the leaves. It should be the direction of your bottom fold from step 4.May 16, 2013 · how to cook Nigerian Moin Moin (moi moi) in easy steps 😋👌http://www.nigerianfoodchannel.com/2013/09/how-to-cook-nigerian-moi-moi-moin-moin.htmlFacebook: ht... Some of the best Nigerian food recipes include jollof rice, amala, moi-moi, rice pancakes, Abacha, Nigerian fried rice, Nigerian shawarma, sweet potato porridge, beans and corn porridges. In addition, stew and soups like ofada stew, beef stew, egusi soup,gbegiri, seafood okra, egg stew, and pepper soup are also often eaten with various ...Blend together, the beans, roughly chopped onions, bell pepper, habanero, crayfish, salt, ginger and chili powder. Turn out the batter into a large mixing bowl. Heat up the vegetable till almost smoking and fry the sliced onions, till brown (they add a really nice flavour to the moi moi) Pour the hot vegetable oil into the beans batter and mix ...Moi Moi (Bean Cake) Instructions. In a large bowl, combine the beans, stock, onion & habanero. Blend till smooth pouring consistency is reached. Add Palm Oil, olive oil & stock cube. Season with salt & pepper to taste. Line the bottom of four sandwich bags with one spinach leaf each. Pour equal amounts of the bean puree and seal the bag tightly ...These recipes though called beans recipes include all recipes prepared with food ingredients in the legume family of foods. Black-Eyed or Brown beans are rich in high quality protein which provides a healthy alternative to meat and other animal protein. They are also rich in soluble fiber which helps lower blood cholesterol.PRODUCT DESCRIPTION A blended beans mix of pepper,onions, boiled egg and mackerel fish. Cooked in wrapped green leaf. QTY/NO OF GUESTS Minimum order is ...Cuisine: African Keyword: moi moi, moi moi recipe, nigerian moi moi CookingStyle: Steaming Prep Time: 15 minutes Cook Time: 45 minutes 5 minutes Total Time: 1 hour 5 minutes Servings: 5 …STEP 7: Add the peeled beans, red bell pepper, Scotch Bonnet pepper, and diced onion into a blender. Blend until smooth. STEP 8: Add the crayfish, vegetable oil, seasoning powder, and minced fish ... Prepare the moi moi containers. Mix the beans flour with 500mls of cool water, making sure there are minimal lumps. You can achieve this by adding a small quantity of water, mix that then add another small quantity. When done, cover and leave to soak for three hours.Instructions. Pour the lentils into a blender/food processor, add the chopped bell pepper, onions, garlic, ginger, and habanero pepper. Add water and blitz into a smooth puree. Pour the lentil puree into a bowl, add oil, salt and chopped parsley. Using a whisk, mix together and pour in some water and mix again.Step 1: Getting your beans right. Beans are the essential ingredient of moi-moi. There are many varieties of beans, but the type used in preparing most Nigerian recipes are kidney-shaped and brown. "Olotu beans" from Niger state (central Nigeria) is mostly preferred for preparing moi-moi. Uma (Thaumatococcus Daniellii) Leaves. Uma Leaf. Similar to cooking Moi Moi with banana leaves, this adds a special flavour to the Moi Moi and is 100% natural. Find out how to make the wraps. 19 May 2020 ... Known as Olehleh in Sierra Leone and Gambia, Koki in Cameroun, Moi Moi is also one of the most affordable street snacks in Nigeria.Wash the leaves thoroughly in warm water. Fold the leaf, put in the beans mixture put a portion of the mackerel and egg, seal leaf and place in the pot. Repeat this process till you’ve used up the beans mixture Cover the moin moin wraps in the pot with leaves to lock in steam before finally covering with the pot cover.17 Apr 2022 ... Moi Moi is a popular Nigerian food. Moi Moi or moin moin as some people call it is steamed beans pudding which originated from Western ...Please support my channel and instant get access to perks:https://www.youtube.com/channel/UCCNvbv5IQV77Gsh-c-v8nfg/joinFull Recipe Details Below Subscribe t...Step 1. Grind the corn at a mill or use a home food processor to blend the corn into a smooth paste. Before blending, add a little water to give it that nice thick flow. For people who do not buy into seeing onions in food, the onion, pepper, and corn can be blended together. Step 2.Mar 1, 2020 · Wash the leaves thoroughly in warm water. Fold the leaf, put in the beans mixture put a portion of the mackerel and egg, seal leaf and place in the pot. Repeat this process till you’ve used up the beans mixture Cover the moin moin wraps in the pot with leaves to lock in steam before finally covering with the pot cover. Directions for making the Igbagwu Oka (Corn Moi Moi) Rinse the dry corn and parboil it. If using semi-dry corn, just rinse and blend with the ingredients listed in step 3. Shell the corn on the cob. Blend both with pepper and onions and pour into a bowl. Dice the liver and add to the blend. Add vegetable oil and salt.May 8, 2014 · 1. Pour the corn meal (corn flour) into a wide bowl, mix with water to get a thick batter like when making moi moi. 2. Pour the blended mix into the corn meal batter, add the palm oil ,vegetables, softened prawns,seasoning cubes and salt to taste (and any other yummy goodness you’ll like to add to it), and mix well. 3. Bring out the plates, hold your forks steady and your bellies ready, ‘cause here comes the moi moi baby! An all-time favourite dish of the Nigerian community made better the Afrisian way.. Incredible combinations of fresh black-eyed beans (iru), onions, red peppers and scotch bonnet that adds a w hole new level of flavour.. When you grab one of these, …SOUPS / STEWS. 5. Egusi Soup. Egusi soup with fufu is considered by many to be a Nigerian national dish. Egusi refers to the protein-rich seeds of plants like squash, melon, and gourd that when dried and ground become a staple ingredient in many West African and Nigerian foods. One of those dishes is egusi soup.1. Traditionally, in Nigeria, moimoi is better prepared in the Yoruba soft cane or katemfe leaf (Thaumatococcus daniellii). This gives it a rich, unique flavor.
Moi-Moi (or moin-moin) is a Nigerian steamed bean pudding that’s served in many different ways. Nigerian moi moi can be vegetarian or not, it can be served straight up, or with any number of …. Cartoons for kids
Please support my channel and instant get access to perks:https://www.youtube.com/channel/UCCNvbv5IQV77Gsh-c-v8nfg/joinFull Recipe Details Below Subscribe t...Aug 29, 2014 · Cooking directions for Plantain Moi Moi (Ukpo Ogede) – Place the unripe plantain flour (or corn meal) into a bowl, add a little warm water and mix the flour until you get a smooth paste. Set aside for later use. -Next,Wash, peel and slice the over-ripe plantains. Blend the plantains with the crayfish, onions and pepper;Blend into a smooth ... This is one of Nigerian staple food which is very rich in protein as well. Moi-moi is a cooked bean source. This is another bad dream. Eating moin-moin as food in the dream deactivates the aroma of success and restoration. The devil uses this dream to steal the virtues and opportunities of their victims.Also add the whisked egg and the stork. 5. Heat the palm oil in a small pot before adding it to your mix and stir until the oil combines properly. 6. Add salt to the mix and small amount of water ...Apr 30, 2023 · Below are 6 mouth-watering variations for you to try. 1. The Rollup MoiMoi. The rollup MoiMoi is a variations of the Nigerian MoiMoi dish that is achieved by rolling the steamed MoiMoi in tinfoil or plantain leaves. The result is a more compact and “rolled up” shape that can be cut into smaller pieces and served as an appetizer or side dish. Nollywood, the Nigerian film industry, has gained international recognition for its unique storytelling and captivating performances. With a rich cultural heritage and diverse tale...Feb 13, 2020 · How to make Moi moi - Moimoi #moimoi #moinmoin #sisijemimahIngredients:3 Cups Brown/Black Eyed BeansMoimoi Leaves or Any Choice Containers for Steaming..1 co... May 25, 2015 · Moi moi or moin moin is another popular food eaten in Nigeria. It is made by blending peeled bean, adding fillings of choice and then steaming it. Originally, moi moi is cooked in leaves but in the present day, there has been a lot of improvisation. Prep Time 3 hrs. Make the mix In a blender or food processor, grind the beans with the onions, chilli pepper and stock till you get a smooth, thick paste. If you rub a bit between your fingers, you shouldn’t see large recognizable chunks of beans. If necessary, scoop the sides of the blender in and pulse till smooth.Use one uma leaf to cover the wraps of almond coconut moi moi to keep the heat in. Cover the pot and cook till done. This takes 30 to 40 minutes on medium heat. Top up the water when necessary as you cook. When done, remove the wraps from the pot, place in a flat tray and allow to cool down to a comfortable temperature before serving.Instructions. Pour the lentils into a blender/food processor, add the chopped bell pepper, onions, garlic, ginger, and habanero pepper. Add water and blitz into a smooth puree. Pour the lentil puree into a bowl, add oil, salt and chopped parsley. Using a whisk, mix together and pour in some water and mix again.Preparation: * Pour the okpa flour into a bowl, add the palm oil and mix thoroughly, until the flour changes from white to orange or yellow. * Next, add the warm water and mix thoroughly until there is no lump, but it shouldn’t be too watery. * Add the ground crayfish,stock cubes, onions, pepper and salt to taste.Mix thoroughly.Moin moin/moi moi is a delicious steamed bean pudding made from blending peas, red peppers, onions, and various add-ins of choice. This blended perfection came all the way from Nigeria, where it ... May 27, 2019 · Nkwobi. Nkwobi is a delicious Igbo delicacy made with cow feet, utazi, ugba, peppers, onions, potash, ehu and seasonings. Other meats can also be used but the uniqueness of this dish really comes from using cow feet. Nkwobi is particularly popular for Nigerians dining out in exclusive restaurants or bars. Moi moi is a traditional Nigerian food that is made from a mixture of black-eyed peas and other vegetables. The peas are soaked overnight and then ground into a paste. The paste is then steamed in individual mold. This pudding, known as moi moin (moin moin), is typically made with ground beans. This soft and spongy Nigerian treat …Moi moi recipe with lentils? Expect the taste to be similar to beans while having a different texture. Here is the recipe and calories..