HEALTHY LIVING AND LIVING HEALTHY – By Bukola Bolarinwa

Protein, Protein, Protein!

We are taught in secondary school biology that protein is the building block of life. It is even more vital for people living with sickle cell disease (SCD). Protein helps our bodies grow, repair tissues, make enzymes and hormones, and supports the immune system.

Protein plays a role in nearly every function of the human body. It helps to:

• Build and repair muscles, skin, and organs
• Support the immune system in fighting infections
• Maintain healthy hair, nails, and bones
• Provide energy

For us living with SCD, the body is under constant physical stress. Red blood cells break down faster than normal, there’s increased inflammation, and the body is often working overtime to repair tissues and prevent infection. All of this increases our nutritional needs—especially protein. Without enough protein, the body can become weak, heal more slowly, and struggle to fight illness.

Adequate protein intake helps:

• Support faster red blood cell turnover
• Promote tissue repair after pain crisis
• Strengthen the immune system
• Maintain muscle mass and overall energy levels

There are some signs of to watch for if your protein is inadequate, especially in children. This includes frequent fatigue and weakness, slow healing of wounds, muscle loss and frequent infections. These symptoms often overlap with SCD complications, making good nutrition vital for wellbeing.

People often complain that protein in Nigeria is expensive, but it is important to note the variety of protein sources such as chicken, turkey, fish, eggs, beans, lentils, peas, nuts, milk, yogurt, cheese and tofu. In addition, it’s important to increase the portion of protein in our plate as Nigerian cuisine can be carbohydrate heavy. Our plates should be a quarter protein, a quarter carbohydrates and half vegetables.

A few examples of affordable protein rich recipes from the Healthy Warriors Cookbook for warriors are detailed below:

Scrambled Eggs with Veggies

Why it works: Eggs are one of the most affordable and digestible protein sources.

Ingredients

• 2–3 eggs
• Spinach or kale
• Onion & bell peppers
• Olive oil

Instruction

• Crack eggs into a bowl, add a pinch of salt, and whisk.
• Heat oil in a pan on low–medium heat.
• Add veggies and sauté lightly for 1–2 minutes until soft.
• Pour in eggs and stir gently until just set (don’t overcook).
• Remove from heat and serve warm.

Protein: 12–18g
Extra tip: Eat with avocado for energy and healthy fats.

Oatmeal with Protein Boost

Ingredients

• Oats
• Milk or plant milk
• Peanut butter or nuts
• Chia seeds

Instructions

• Add oats and milk to a pot.
• Cook on low heat for 5–7 minutes, stirring.
• Once thick and soft, remove from heat.
• Stir in peanut butter until well mixed.
• Add fruit or sweetener if desired.

Protein: 12–15g

MoiMoi

Ingredients (Serves 4–6)

• 2 cups peeled beans (black-eyed peas or brown beans)
• 1 medium onion
• 1 red bell pepper (optional)
• 1 scotch bonnet (optional, use lightly)
• ¼ cup vegetable oil or palm oil
• 1–2 cups warm water or low-sodium stock
• 2 cubes low-sodium seasoning
• Salt to taste
• Optional add-ins (choose what you can afford):
  • Boiled eggs
  • Sardines or mackerel
  • Flaked fish

Instructions

1. Blend soaked beans, onion, peppers, and water until smooth but not watery.
2. Pour into a bowl. Add oil, seasoning cubes, and salt. Stir well.
3. Gently fold in fish or egg pieces for additional protein.
4. Scoop into heat-safe containers, foil cups, or banana leaves.
5. Place in a pot with water at the bottom. Cover and steam for 45–60 minutes.
6. Insert a toothpick—if it comes out clean, it’s ready.

Nutrition Highlights (per serving)

• Protein: 15–20g

Peanut Butter Banana Smoothie

Ingredients

• 1 ripe banana
• 2 tbsp peanut butter
• ½ cup milk or plant milk
• Optional oats or honey
• 1 cup coconut water

Instructions

• Add all ingredients into a blender.
• Blend until smooth and creamy.
• Pour into a cup and drink immediately.

Protein: 8-10g