This week, we’re taking a flavorful journey through Nigerian cuisine — plant-based style. 🌱🇳🇬 One thing I want to show through this meal plan is that eating more plants doesn’t mean giving up the foods, flavors, and traditions you love. It’s about learning how to work with what you already know and making it even more nourishing. From bold spices and hearty legumes to colorful vegetables, grains, and satisfying plant-based proteins, Nigerian cuisine has so much to offer. Here’s your challenge for the week: 👉 Pick one meal from this plan that you’ve never tried before. 👉 Make it your own. 👉 Pay attention to the spices, textures, and flavors. 👉 Most importantly, enjoy the process. Because cooking isn’t just about following a recipe. It’s about building confidence in the kitchen and discovering how good food can make you feel. Save this meal plan for the week, share it with someone who loves Nigerian food, and tell me: Which meal are you making first? 👇🏾 Keep cooking. Keep exploring. And keep living flavor-forward. 👨🏾‍🍳🌱 — Chef Ed Harris Plant-Based Chef | Culinary Educator | Flavor Creator

You don’t have to have everything figured out. You just have to keep moving. Some days you’ll feel inspired. Other days, you’ll question whether what you’re building is even working. Keep going anyway. Every recipe starts with one ingredient. Every business starts with one idea. Every transformation starts with one decision to do something differently. Don’t underestimate the power of showing up consistently, learning from every setback, and trusting the process. Your next level is built in the days when nobody is watching. Keep cooking. Keep creating. Keep building. Your time is coming. 👊🏾🔥 — Chef Ed Harris

What’s up, everybody! 👋🏾 I’ve got three new cooking videos up, and instead of just giving you recipes to follow, I want you to watch for the techniques behind the food. Because once you understand why something works, you can start creating your own dishes instead of depending on a recipe every time. 💡🔥 🥣 1. BUILDING A BETTER VEGETABLE BROTH - https://youtu.be/FaNU-wIkHdk One of the biggest lessons: flavor starts before you add the liquid. 🔥 Caramelize your aromatics when you want a deeper, darker broth. 🌿 Use herbs and bay leaves to build complexity. 🥕 Use the broth as a foundation for rice, soups, sauces, and other dishes. ❄️ Make a large batch and freeze portions so you always have a flavorful base ready. 🥥 2. COCONUT CURRY LENTILS + VEGAN MAC & CHEESE - https://youtu.be/F0PO8peFTMY This is a great lesson in building a complete plant-based meal. Think about contrast: 🌶️ spicy curry + 🥥 creamy coconut + 🧀 rich mac & cheese + 🍌 sweet plantains + 🥦 charred vegetables. The takeaway? Don’t just think about individual ingredients. Think about how flavors, textures, and colors work together on the plate. 🍛 3. SAUTÉED OKRA + PLANT ROAST - https://youtu.be/rv0pE_qmW-A This one is all about intentional cooking. 👨🏾‍🍳🔥 One technique I want you to notice is how I sear the Plant Roast before adding the okra. Okra brings moisture to the pan, so getting that browning first helps build another layer of flavor. And when seasoning, I’m intentional about where the seasoning goes instead of simply throwing everything into the pan. That’s the difference between following a recipe and actually understanding how to cook. 🎥 Watch the three videos and tell me: What technique did you notice that you can use in your own kitchen this week? 👇🏾 Not just which recipe looks good — what did you learn? 🔥 Do good. Eat good. Be good. 🌱❤️