News
Hardship: Top 10 Pocket-friendly Nigerian Meals

In Nigeria, where the cost of living can vary widely, finding nutritious and affordable meals is essential.
Whether you’re cooking at home or opting to purchase ready-made dishes, it’s entirely possible to enjoy a satisfying meal without breaking the bank.
With N750 to N1500, you can purchase a variety of hearty Nigerian meals, from staples like Jollof rice to quick fixes like Indomie noodles with vegetables and a little more to prepare by yourself.
These meals not only provide the necessary nourishment but are also accessible, ensuring that eating well on a budget is within reach for many.
“Pocket friendly” is an informal term used to describe something affordable or reasonably priced.
It implies that the cost of the item or service won’t put a strain on your budget, making it easy to purchase without financial difficulty.
The PUNCH in a Thursday chat with a Kwara State-based food entrepreneur, Mrs Lateefat Alli-Oluwafuyi, said that health is wealth and good food translates into good health.
She stressed that one should rather try to feed well and stay healthy than get sick these days with the increase in drug prices and get effective treatment.
“The phrase “health is wealth” underscores the idea that good health is one of the most valuable assets a person can have. The absence of good health can significantly compromise all other aspects of life. A healthy body and mind are the foundation for a fulfilling and productive life.
“When we say good food translates into good health, we’re emphasising the critical role that nutrition plays in maintaining and enhancing our well-being. The food we consume directly affects our body’s functioning, energy levels, and overall health.”
With a cross-sectional survey done across the six zones, here are ten economic-friendly meal ideas in Nigeria that are both nutritious and easy on the pocket:
1. Jollof Rice
Jollof Rice
Ingredients: Rice, tomatoes, onions, pepper, oil, seasoning cubes.
Why: A staple in many Nigerian homes, Jollof rice is affordable and can be prepared with or without protein, making it adaptable to various budgets.
2. Beans and Plantain

Ingredients: Beans, ripe or unripe plantains, palm oil, onions, seasoning.
Why: Beans are an excellent source of protein and are quite affordable. Paired with plantains, it makes a filling meal.
3. Eba and Egusi Soup

Ingredients: Garri (for Eba), melon seeds, palm oil, vegetables, milk curds (wara), stockfish, or meat (optional).
Why: Egusi soup is rich and can be made with or without meat, depending on your budget. Eba (made from Garri) is inexpensive and filling.
4. Yam Porridge (Asaro)

Yam porridge | Sisi Jemimah
Ingredients: Yam, palm oil, pepper, onions, spinach or other leafy greens, seasoning.
Why: Yam porridge is a hearty and economical dish, especially when yams are in season.
5. Okra Soup and Fufu

Fufu with Okra soup
Fufu with Okra soup | African Food Network
Ingredients: Okra, palm oil, crayfish, pepper, seasoning, milk curds (wara), cassava flour (for Fufu).
Why: Okra is affordable and nutritious. Paired with Fufu, it creates a satisfying meal.
6. Beans and Corn Porridge (Adalu)
Ingredients: Beans, corn, palm oil, onions, seasoning.
Why: Combining beans and corn creates a protein-rich meal that’s both filling and affordable.
7. Noodles with Vegetables
Ingredients: Instant noodles, carrots, cabbage, onions, bell peppers, eggs (optional).
Why: Noodles are quick and cheap. Adding vegetables increases the nutritional value without significantly increasing cost.
8. Acha (Fonio) Porridge
Ingredients: Acha grains, vegetables, palm oil, onions, seasoning.
Why: Acha is a lesser-known grain but is highly nutritious and can be cooked into a light porridge with minimal ingredients.
9. Moi Moi

Moi Moi Serious Eats
Moi Moi |Serious Eats
Ingredients: Beans, pepper, onions, oil, seasoning.
Why: Moi Moi is a versatile and protein-rich dish that can be eaten alone or as a side.
10. Fried Yam and Akara
Ingredients: Yam, beans (for Akara), oil, pepper, and onions.
Why: A popular street food combination that is inexpensive and can serve as a breakfast or light dinner.
These meals are not only cost-effective but also easy to prepare, ensuring that you can eat well on a budget.
Good food plays a crucial role in maintaining and enhancing our well-being. The nutrients we consume through a balanced diet—such as vitamins, minerals, proteins, and healthy fats—support our body’s functioning, energy levels, and overall health.
Proper nutrition not only provides the energy needed for daily activities but also helps prevent chronic diseases like heart disease, diabetes, and certain cancers.
Additionally, a healthy diet positively impacts mental health, improves mood, and reduces stress.
By making nutritious food choices, we invest in our health, ensuring a longer, healthier life and the ability to handle life’s challenges with resilience.
PUNCH
News
Migration Agency Warns Migrants Against Irregular Travel Routes

The International Organisation for Migration (IOM), in collaboration with Giving is Healing Foundation, has sensitised residents of Ayobo in Alimosho Local Government Area of Lagos State on the dangers of irregular migration and the need to embrace legal travel procedures.
Speaking during a sensitisation programme held at Megida Ifelodu Community Development Association in Ayobo, the founder of Giving is Healing Foundation, Mr. Gbolahan Ayediran, warned intending migrants against using illegal travel routes.
Ayediran said many Nigerians desire to migrate abroad in search of better opportunities but often ignore proper procedures, thereby exposing themselves to several dangers.
“Lots of people want to migrate and most of them do it in the wrong direction. The reason for the programme is for us to advise people on how they can migrate in the right way. As much as migration is their right, they should do it correctly,” he said.
READ ALSO:How Wike Rescued Me From Political Oblivion — Oshiomhole
He advised intending travellers to obtain the necessary travel documents before embarking on any journey, noting that such documents include international passports, visas, flight tickets and yellow cards, depending on the destination country.
According to him, migrants should also gather adequate information about their destination countries to enable them make informed decisions before travelling.
Ayediran further highlighted some of the dangers associated with irregular migration, including abuse, exploitation, discrimination and forced labour.
Also speaking, the Chairman of Megida Ifelodu Community Development Association, Elder Mathews Amusan, commended the organisers for enlightening members of the community on safe migration practices.
READ ALSO: He Can’t Fix His Party Let Alone Nigeria – Oshiomhole Blasts Atiku
He urged residents planning to travel abroad to always follow legal migration procedures to avoid falling victim to human trafficking and other migration-related challenges.
One of the participants, Mr. Kolawole Adenoko, said the programme enlightened him on the dangers of irregular migration and the importance of travelling through the proper channels.
He added that he would also educate his relatives and friends on the risks associated with illegal migration.
News
Shatta Wale Bailed Burna Boy From Ghana Prison After Arrest For Smoking Weed – Captan

Ghanian singer, Captan, has claimed that his former record label boss, Shatta Wale, once bailed Nigerian singer Burna Boy out of prison in Ghana after he was allegedly arrested for smoking weed.
Speaking in a recent podcast interview, Captan claimed that Shatta Wale sent him and others to free Burna Boy from police custody.
He also claimed that Shatta Wale and his group once accommodated Burna Boy when he was being hunted by some dangerous men.
READ ALSO: Wale Edun Opens Up After Sack
Captan said, “I once bailed Burna Boy out of prison in Ghana when he was arrested for smoking weed. Shatta Wale sent me and some guys to go and free him from police custody.
“There was a time we also accommodated him when some people were after his life. We helped him settle the case.”
He added that he and Burna Boy are no longer in good terms after the Nigerian artist’s fallout with his mentor, Shatta Wale.
He, however, said he and Shatta Wale are open to reconciling with Burna Boy if he asks for it.
Watch the video here
News
Children’s Day: Chaos At Ogbe Stadium As Dozens Faint

Chaos erupted on Wednesday during the Children’s Day celebration as dozens of students reportedly collapsed following a stampede triggered by the use of pepper spray.
The event,
organised by the Edo State Ministry of Education at the Samuel Ogbemudia Stadium was disrupted after some male students of Ihogbe College allegedly made uncompromising advances towards female students at the venue.
A parent who identified himself as Oboh Emmanuel said, “the behaviour of those uncultured students attracted the attention of bouncers stationed at the stadium as they rebuked the male students.”
Oboh said the affected students later regrouped and attacked the bouncers, leading to a confrontation within the crowded arena.
READ ALSO:Children’s Day: Edo Commits To Child Protection
It was gathered that in the ensuing confusion, the bouncers were reported to have deployed pepper spray in an area occupied by a large number of students.
Several students, particularly female students, reportedly fainted after inhaling the substance, while others sustained injuries after being stepped on during the ensuing melee.
The panic was said to have spread across the stadium as students, teachers and parents scampered for safety.
Many of the affected students were reportedly rushed to the Edo Specialist Hospital for medical attention.
READ ALSO: Egor LG Chair, Ogbemudia, Vice, Osawe Impeached
Reacting to the incident, Chief Press Secretary to Governor Monday Okpebholo, Dr Patrick Ebojele, said the security personnel that fired the tear gas had been detained.
He said all the students, except two, that were rushed to the hospital have been discharged.
Ebojele stated that doctors wanted to observe the students till tomorrow before allowing them to go home.
“The two students are not seriously injured. Doctors want to observe them overnight. Permanent Secretary, Ministry of Education is still at the hospital. The man who used pepper spray has been detained.
“The incident did not happen the way it is being exaggerated. All modalities were put in place to ensure the children enjoyed their day.”
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