Author: Oladipupo Abioye

Oladipupo is a Pediatric Nutritionist with Lagos State Ministry of Health. He is an adventurous foodie and loves to teach and render presentations on foods and nutritional topics at different symposia.
He loves Messi but Chelsea FC is his baby.

Categories
Food & Nutrition

Pawpaw Seeds Are Edible! See Nutrients & How To Eat Them!

Usually, most seeds of crops and fruits appear completely inedible but unknown to many, a few of these seeds are loaded with numerous health benefits.

Pawpaw, botanically known as Carica papaya is a popular fruit consumed not only in Nigeria but across the entire globe. For me, no other fruit eases the pains of constipation more than papaya. I can not but remember a day when my father was seriously constipated and he called me for advice. I did not think twice to tell him to have a serving of pawpaw about the size sold for N50. The next morning it was his call I received. He was so grateful beyond measure. He said he just left the bathroom. No doubt, papaya flesh which is extremely high in vitamin C, folate, potassium, vitamin A and dietary fiber can do such magic but make sure it is ripe.

papaya seeds

Having said that while many people only consume the pulp of pawpaw, virtually everyone I know throw away all the seeds. In fact some have claimed to hate the sight of it. The black coloured seeds have the power to improve your immunity to illnesses and diseases. It also helps in detoxification of your body system. According to researches, the seeds are high in fat and protein and a good source of calcium, magnesium and phosphorus.

How To Consume The Papaya Seeds

Unknown to many, papaya seeds can be eaten directly but I do not indulge in it because it is slightly bitter with a spicy peppery flavour. To benefit from the health loaded seeds, I add one or two tablespoons of it into a dice portion of the pulp of papaya and blend until completely juicy.

Sometimes, depending on how I want it to taste, I include some slices of pineapple. In certain countries, they are added to salads, soup or any dish acting as a substitute for black pepper but in moderation.

Caution About Papaya Seeds

Pawpaw pulp itself has short coming especially in the diet of a pregnant woman as it is known to trigger miscarriages in certain women. While this remains a fact for the pulp, one should be cautious with the consumption of the seeds as there is no record of the amount which may trigger any form of toxicity in humans.

Although, a portion of it is no doubt is helpful but there is growing concern as papaya seeds contains a compound; Benzyl isothiocyanate which induces toxicological damage in animals at very high doses according to the December 2003 issue of “Life Sciences.” Research presented in the February 2010 issue of the “Journal of Ethnopharmacology” .

Categories
Smoothies

How To Make Healthy Juice From Ugwu (Pumpkin Leaf) At Home

ugwu juice

For me, nothing is richer and healthier than been able to make everything right in your small or large size kitchens as you have it. This way you determine what goes in or goes out. Usually, it is a better option than most of the concoction that we consume outside even so called drugs.

Have you ever heard our mothers advise their daughter on the need to eat plenty of Ugwu vegetable? I have several times. The reason behind this is because the leaf is loaded with iron, a mineral that is key to improve your blood production level especially during and after menstrual cycle.

ugwu juice

In this article, I will be sharing with you in about few steps how you can make a healthy vegetable juice out of your pumpkin leaf.

Equipment needed for making Ugwu Juice

  • A blender or food processor
  • A sieve or muslin cloth
  • Ingredients
  • Ugwu leaves (Pumpkin)
  • A tin of evaporated milk or a bottle of malt drink or both using half quantity apiece.
  • One Orange

Method Of Preparation

The making of this juice is so easy such that it will take you less than 20 minutes to reach your end product. Check out the steps below.

  • Get your hands properly cleaned to avoid contamination.
  • Ensure you properly rinse the entire ugwu leaves to remove all debris and insects crippling on it. Do this process twice. You do not need to slice the ugwu.
  • Pour the ugwu leaves into the blender.
  • Add some quantity of water and blend with high speed until smooth. This could take up to five minutes depending on your blender.
  • Drain the juice using a sieve or muslin cloth
  • Put the solution to boil for between 90-120 seconds so that more vitamins become released. Let the solution cool off lightly.
  • Add the entire tin of evaporated milk or malt bottle drink or add half quantity of both into the solution.
  • Squeeze the orange into the solution. This is completely optional. Your Ugwu vegetable juice is ready to be served.

While this might not be sweet to taste, it is rich in plenty nutrients that are good to replenish your body. If you must make this juice sweet to your taste, you could had a cup of pineapple juice extract but ensure you do not over dilute the solution to much. For me, I love it without the pineapple. Men are particularly advised to take this before or after intercourse.

Do not forget to share your comments when you have tried this recipe.

ALSO SEE: Nutritional Benefits Of Eating Ugwu (Pumpkin Leaf)

Categories
Food & Nutrition

Nutritional Benefits Of Eating Ugwu (Pumpkin Leaf) You May Not Know

ugwu soup

Whether Ugu or Ugwu, you can be certain we are talking about the same leaf that is particularly common among the Igbos in Nigeria. In fact, the Igbos are the only tribe who are seen to sell these leaves anywhere in Nigeria, whether in the north or south, yet it is used in one way or the other by all tribes in Nigeria. I sincerely do not know the reason behind this.

The leaf is a valuable commercial crop which is grown majorly in the West African region. The dark green leaf, no doubt has been a staple vegetable in the diets of many as it can be combined with all the solid meals such as wheat, eba, fufu and the rest. Unknown to many, pumpkin leaves are loaded with a lot of nutritional benefits which can be helpful in aligning our path to a healthy status.

ugwu soup

The fluted pumpkin botanically known as Telfaira occidentalis has one advantage in that it can be enjoy through out the year unlike some other vegetables. However, you see the leaves flood the market more during rainy season.

Below are some of the nutritional and health benefits of including Ugu leaf into your meals.

1. UGWU HAS A HIGH FIBER CONTENT:

Are you constipated in a way, consuming Ugwu vegetable might be helpful as it contain high fibre. Each time I eat a meal contain Ugwu at night, it becomes easier to download feaces in the morning unlike previous days. I definitely recommend this for you.

2. UGWU LIKE MANY OTHER LEAFY VEGETABLES IS RICH IN IRON:

Are you a fan of blood tonic and supplement during period weakness, Ugwu is nutrient dense enough to get you back to life more than any of the aforementioned. The iron content in a well prepared servings of Ugwu leaf can do the magic you have been waiting for. 

Women, particularly during and after menstrual period are encouraged to consume serving portions of Ugwu leaves as it helps boost blood levels or volume. The leaf has been used to cure anaemia in community based nutritional interventions.

3. GOOD FOR WEIGHT MANAGEMENT:

The main idea about losing weight is to load your body with highly nutritious food yet contain a reasonably low amount of calorie. Ugwu is a low calorie vegetable and can help fire up your metabolism to trigger fat reduction in the body.

So when you want to eat Eba, Fufu or Amala, ensure you have only a small portion while adding plenty Ugwu soup. The fibre of the Ugwu will make you fuller, so you eat less than you would normally eat.

4. IMMUNE BOOSTER:

As a child, each time I fall sick and I was trying to recover, my mother waste no time in cooking Ugwu delicacy. In fact during that period, I could consume only the Ugwu vegetable soup as the main meal. After a little while, I begin to notice restoration.

The leaf is also a good source of vitamin E, Thiamin, Niacin, vitamin B6, Folate, Iron, Magnesium and phosphorus, vitamin A, vitamin C, riboflavin, potassium, Copper and Manganese.

The leaves also contain anti-oxidants, such as alpha-carotene and Beta–carotene which help to slow down ageing process. All these nutrients put together also improve your skin and hair quality. Now you can see the reasons the leaf will help boost your immunity.

I know some people may be interested in knowing more about foods that give you fresh, younger looking skin and those foods that improve your hair colour and quality. Click the respective links to see them.

5. REDUCTION OF BLOOD SUGAR: DIABETES CONTROL:

Due to the leaves hypoglycemic index and its nature of slowly releasing sugar into the blood, it presents a rare opportunity for diabetic patient to reduce their blood sugar.

ugwu vegetable leaves

These are just a few of the benefits one can obtain from consuming Ugwu vegetable. The list is endless. As a parting shot, please learn how to cook your vegetable so you don’t lose all nutrients in it.

ALSO SEE :: How To Make A Healthy Juice From Ugwu Leaves

Categories
General

Top 3 Nigerian Snacks That Should Be Sold In Super Restaurants & Hotels

In Nigeria, until recently, it was a rare phenomenon to find high flying restaurants that sell African dishes. Once you step into the eateries in those day, all you could order for are a plate of fried rice and chicken, packs of meat pie, scotch eggs, chicken and chips, and some other flour made snacks that stare at you on the shelves of the outlet. Just about a decade back we began to see the introduction of some African dishes such as pounded yam with vegetable, fufu and afang soup and others being sold in all the five star hotels, food outlets while competing with the foreign dishes that our classy people have seem to accept.

Presently, you will agree with me that there is no such super restaurant in Nigeria that does not have African soups and meals on their menu as many Nigerians, African and even foreigner seem to enjoy the richness and uniqueness of our meals. While these types of meals and soups appear to have a strong footing in the industry, I am of the opinion that certain foods that are usually enjoyed as snacks on the street of Nigeria can be introduced and sold in major restaurants, five star hotels and other super food outlets around Nigeria, so that regardless of your status; whether as an Ambassador, Commissioner or even a minister, if you enjoy such snack, you could get a bite right there in your five star suite.

Here is my top three list of African snacks that I think should be seen in the menu list of top notch restaurants and hotels

Roasted Plantain And Groundnut:

I am certain many people who are in high positions would definitely book for a snack like this in their hotel rooms or any restaurant they visit. The blend of plantain and groundnut is second to none provided the roasted plantain is still oven hot.

NEXT [2] : Go to page 2 to see other street snacks that deserve to be hotels menu…

Categories
Food & Body

Other Side Of Sugar-Free Drinks & What Makes Them Sweet

zero coke

The recent bad labelling of foods high in sugar have made a few food production companies to go back to the drawing board. Dietitians, Nutritionists, Medical doctors and other health professionals have done a lot to inform the general public on the dangers of funneling high calorie processed foods particularly those loaded with sugars into their body systems without caution. While the campaign against sugary foods could have been said to be gaining ground in some quarters, food manufacturers have come up with catchy names on the packages of products.

These names include “No sugar, Zero sugar and Sugar free“. My questions are — Are these products actually not containing sugars? How come do they taste so sweet just like sugar loaded products? How healthy are they when regularly consumed? Well friends, you would learn the answers to these questions as you read further.

zero coke

Do Sugar-Free Products Contain Any Sugar At All

Clearly, many obese and overweight individuals have thrown to the thrash bins all sugar-containing foods on their shelves so as to help reduce their calorie intake and weight. In truth, sugar-free products may contain other types of sugar which are inherent in other ingredients of the products. For instance, in sugar-free cookies, the flour contains sugar. Also, other forms of sweeteners such as sugar alcohol (sorbitol, xylitol, and mannitol) are added to the product which usually supplies a lower calorie compared to regular industrial granulated sugars, glucose or fructose syrups. Other forms of additives that act as sweeteners that are accepted by international bodies to be included in foods are Aspartame, sucralose, neotame, and saccharin.  These are the reasons these sugar-free products all taste sweet.

So, are these sugar-free products really healthy for us?

How Healthy Are The Sugar Free Products?

An average teaspoon of sugar contain about 15 calories which amounts to close to 120 calories in a bottle or can of cola drink. While this is scary, food manufacturers present to us artificial sweeteners like saccharin, aspartame and the rest that only contain very little amount of calorie yet providing sweetness that is required for the product.

In any platform, I have always shown my disapproval for a “No this, No that” kind of food. What happens when they avoid a particular constituent of food is that an artificial or chemical based one that will imitate the original will be introduce into the products.

The question of how healthy these products are to humans have been up for serious debates among researchers, nutritionist and dietitians over the years. There is a clear growing concern with the hazards associated with these products since most of them are chemical based and tend to alter the human body’s chemistry of recognizing sugar.

Aspartame and commonly used sweeteners

Aspartame, saccharin and sucralose which are the most common artificial sweetener used in food production have being associated with many side effects ranging from hallucination to seizure, migraine and headaches, enlargement of the liver and kidney to mention a few.  These claims come to be due to some test carried out on laboratory rats which indicated that the sweeteners can trigger some health complications as opposed to when fed with natural sugars like glucose and fructose.

Even though these results have not been concluded, many research institutions including Purdue University have suggested that theses sweeteners do more harm than good to the health of our planet.

So, if you do not want to take these types of sugars, what options do you have?

What Options Do You Have?

Your best bet for me is to quit addiction to and consumption of these products. While believing they are helpful in lowering your blood sugar and reducing your calorie intake you must consider the associated health implications. It is better to switch to regular and more natural sugar types such as honey and molasses and taking conscious effort to reduce your overall sugar intake.

Learn to check food labels to know exactly the constituent of what you want to consume. Go for natural sugar found in fruits rather than processed foods to cater for your sugar cravings. Honey is also another good option to explore but they are relatively expensive.

Speak with a qualified nutritionist or dietitian to help you with a proper diet plan.

Categories
Food Safety

Do You Eat Burnt Foods? Beware Of These Health Hazards!

burnt jollof rice

Once in a while mistakes occur and one could end up with burnt foods. While this is clearly a cooking error to some individuals, a few category of people intentionally prefer all their meals or certain meals to get burnt. From fried eggs to yam, beans, jollof rice and even toast breads, the burnt odour and colour seem to thrill them beyond ordinary explanation.

Let us get it straight, at the moment, there is no proof that consuming burnt foods actually cause any health hazard at all but there is growing concern as regards the relationship of burnt foods and some certain types of life threatening diseases which every reader of this post would want to avoid.

burnt jollof rice

What Actually Changes In Your Food When It Gets Burnt

There  are  potentially  harmful  chemicals  which  are  Acrylamide  and  polycyclic  aromatic hydrocarbons PAHs found in foods especially starchy ones. This chemical increases in these foods with higher temperature.  They are produced when sugar  and protein are  heated up during cooking process. Some of the foods that contains acrylamide and PAHs are toast breads, potato chips and many of the fries.

These harmful compounds have been associated with different forms of cancer tumour but a proper convincing research had not been carried out to ascertain this claim. Some research suggests the development of cancer in test animals that were fed with acrylamide and PAHs while others do not see any compelling evidence.

Furthermore, it is in record  that  in  the  year  2007, the European Union’s health advisors decided to take a precautionary approach, and recommended that people avoid eating burnt toast or golden-brown chips as they may contain unacceptably high levels of acrylamide.

Asides the fact that these burnt foods are high in this potentially dangerous compounds, the foods are as good as empty calorie since they supply no nutrient to your body. All the vitamins had been lost at the extremely high temperature. Most people who subscribe to these kinds of foods are sometimes confronted with other health complications.

Friends, do not get caught up in any hazard that could make you regret in years to come. Stay clear of burnt foods. They do not taste good and considering these dangerous compounds associated with them, they are not worth the risk.

Categories
Food & Body

Foods That Will Help Fight Off Cold And Flu This Season

onion and garlic

During raining seasons, cold had always been a major problem to people which sometimes leads to poor performance at work, school or anywhere they find themselves. From sneezes to coughs, the discomfort continues while keeping the host helpless.

No one dares underrate the effectiveness of foods in combatting diseases and illnesses. Decades back when there was no popularity of drugs, our fore fathers combat cold and its allies effectively with foods. Without doubts, If you include some of this nutritious and immune boosting foods into your diet and that of your children, your family might just be on the way to a cold free raining season.

You must note that asides including these foods into your daily meals, you should avoid exposure to rainfall and cold temperatures as much as you can during this season. Let us check out the list.

onion and garlic

Top Four Foods That Help Combat Cold

1. ONIONS: If there is any food condiment I am in love with, definitely it is onions. In fact when I slice them, I enjoy the fact that tears drops down from my eyes. I believe my eyes are getting cleansed of dust and other particles in the process. The healing power of onions cannot be underestimated. Asides fighting cold and flu, it is an effective detoxifying food substance that helps release toxins from the liver. It has antiviral and anti-inflammatory properties. Slice onions into all your stews and meal including boiled rice, potato and yam this season and avoid any invading cold.

One thing about onion is just that some people can’t stand the eyes stings that come with cutting the onion. If you fall into that category, you should read this article — there are tips to help you in cutting onions without getting the eye stings and tears that follow.

Continue reading on page 2 (click 2 below)…

Categories
Food & Nutrition

Animal Liver, Heart, Other Inner Meat Parts & Dangers Associated

goat meat peppersoup

The beginning of hyper-cholesterol — Nigerian men are the culprit in this act. Recently, I visited a restaurant to buy food on my way to the ancient city of Abeokuta. As I ordered for rice and plantain with two pieces of 50 Naira meats, I was in complete shock when I saw a man in a paramilitary uniform carrying a bowl of meat containing majorly the inner parts (popular called inu eran by the Yorubas) with only two wraps of N50 Amala. In his full paramilitary regalia, his belly can be akin to that of a pregnant woman in her third trimester. cooked kidney heart intestine meat.

As I intentionally eat my meal slowly, the man did not waste time to funnel the entire meat combination gluttonously into his oversized body. Would you describe the action as a sign of wealth and good health? The answer is completely yours.

While I critically ponder about the action of this man, I noticed many other men order for similar combination of meal but not the same quantity as the man in the uniform. Then I felt sharing this piece with you might be helpful.

Categories
Food Safety

The Unhealthy Side Of Tomato Paste or Puree Consumption

tomato puree in can

HOW HEALTHY IS THE CONSUMPTION OF TOMATO PASTE OR PUREE? — Food processing has been quite helpful to our development as humans and I am proud to have been part of such movement during my undergraduate days. However, the proliferation of processed foods that do not conform to Good Manufacturing Practices (GMP) has left many food experts like me in doubt of the proclaimed health benefits associated with the consumption of processed foods.

Recently there has been a push for the ban of certain food products in Nigeria due to health concerns. While I seem to agree in a way with the government on such actions, on the other hand, I feel there is need to critically look into the situation.

Over the years, busy mothers have opted for fast ways of preparing foods for their families and that is one of the reasons pureed or paste tomatoes seem to have taken over the shelves of many store both in urban and rural areas. The need to share this article is due to the many question I have received concerning if tomato paste or puree is healthy to consume. Before we dissect that, let us find out what pureed tomato is.

tomato puree in can

WHAT IS TOMATO PUREE OR PASTE:

This can be described as liquid obtained from cooking and pulverizing tomatoes. The major difference between paste and puree is its consistency. The process of making both is usually the same. As I continue in this write up, I will be using the word tomato puree to describe all other liquid form of tomatoes.

NEXT [2]: The Healthy Side of Tomato Paste/Puree…

Categories
Food & Nutrition

Golden Melon: Why You Should Eat This Fruit

golden melon

I do not recommend every fruit for everyone on a good day but this time, I can confidently say that golden melon is a fruit for all. The balance in its taste, colour, crunchiness and water content is a perfect combination for any one hoping to consume a delight.

Golden melons or honeydew as it is popularly called, is among the best choices for those who have chosen the path of healthy living through maximizing the nutrients inherent in it. I recently notice an influx of the fruit around mile12 market Lagos, Nigeria and I am glad to inform you of the relevance of golden melon to the overall nutrition and well being of every one.

Usually, I am always careful to recommend pineapple to certain people because of its sugar content but Golden melon presents an opportunity to people who has been diagnosed of diabetes or high blood sugar while still enjoying a fairly sweet taste of the fruit.

golden melon

Golden melon contains a light green pigment called Zeaxanthin. This is a powerful antioxidant that have been found to be helpful to protect vision. Aside this, the fruit is a low calorie food with high fibre that can be helpful for those hoping to lose some pounds of fat. Some other essential micro nutrients contained in this fruits are potassium; which is an important electrolyte to maintain cells, folic acid which is ideal for pregnant women and fetal health, vitamin c; which is key to keeping ill heath at a distance among others.

One whole average size melon is good to snack with but what disturbs me is that it is only a few number of people here in Nigeria that have opted to maximize this wonderful gift. When consuming the fruit, certain people scrape off the outer skin but I consume them completely and their is no toxicity associated with it. Do not forget to scoop out the seed portion inside the fruit just like you would do to pawpaw. I bet you would love it

Look around when driving or walking around any major market; you might just be lucky to see the bright yellow golden melon fruit. Do not forget to buy for your kids……They will certainly love it either in whole form or as a juice.

Categories
Food Processing

Some Funny Cooking Practices Done By People

Poor eating habits has been the major topic of discussion among many nutrition gatherings and symposia while neglecting the various cooking practices that many individuals have personalized thereby making them remain in the path of unhealthy living. It would even interest you to know how unconcerned these people are regarding their method of preparing certain meals and they keep neglecting whatever health issues this can result into.

Few days ago, I kick started a discussion in this area and I was completely shocked with the words spewing out from the mouth of some people, expressing the cooking practices performed by them. Let’s see some the very funny ones.

1. Adding Seasoning Like Maggi, Knorr To Beans

I was in a friend’s house, as we were discussion about football teams and matches, we heard a louder conversation from his neighbours in the ground flat. One of them who is a Hausa woman said with clear boldness that she can not cook beans for her family without adding 4 to 6 cubes of seasoning such as Maggi, Knorr, etc., with many containing Monosodium Glutamate. The other said she uses just two cubes. Immediately, we both became completely speechless. My friend later said she (Hausa woman) only has three children all below age 10.

Friends, food condiment like this does not have any nutritive value it supplies to our body. It is best to reduce the amount we add to our meals. Instead, use natural food condiments like ginger, garlic and onions that have been found to be helpful in human health.

2. Adding Sugar To Yam

Growing up in a family where we never used sugars in tea, pap, custard and garri, it became culture shock when I recently discovered that many house wives add some table spoons of sugar to yam when cooking in their quest to make it sweet. I can only laugh in Ijebu.

Yam is a calorie dense food. Adding some sugars to it will only increase the calorie. No wonder the sudden rise in the cases of diabetes. For me, it is only a bad cook who does this. I stand to be corrected.

3. Frying Two Eggs With A Whole Bottle of Oil

This apparently sounds like an exaggeration but the truth has to be told. During my undergraduate days, a friend of mine appeared to have made a joke out of this – he was serious. He explained how a lady fried 2 eggs for him with close to a bottle of vegetable oil. Then, I never believed him until something of same extent happened to myself and a friend when we both visited a lady who obviously wanted to impress us. Sincerely, it was in the ratio of two eggs to 1 bottle of vegetable oil. We managed to eat three slices of bread each. As she steps out to pick her clothes when it was drizzling, I quickly rushed to drain the oil. No wonder she is overweight.

4. Adding Salt To Garri

This does not taste nice at all. I cannot fathom why anyone would do this. You would probably think this is an habit for the young children but as I surprised to hear of individuals who still do this. There has been a lot of campaign concerning the effect of consuming high amount of sodium. Yet, some people still indulge in this habit of soaking garri of all foods with pinches of  salt. Haba…..Take am easy.

No doubt, some of you are practicing some or all of the above listed habits. The need to avoid them is critically important as they can lead you to unwanted debilitating health conditions. As a practicing nutritionist, the conditions I see and hear of on daily basis are scary and some of these unhealthy habit could be the leading cause.

You could share some other ones you do or you are aware of.

Categories
Food & Nutrition Food Recipes

Beans & Corn (Adalu): How To Cook This Balanced Diet

cooked adalu maize and beans

A balanced diet within appropriate quantity  is what has help many to stay quite healthy while others are battling with many conditions. Clearly, based on a simple questioning I carried out, a lot of people are of the opinion that a balanced diet is usually expensive to prepare. Far from it, you can eat a well balanced diet from your everyday food supplies without breaking the bank.

Beans and corn (locally called Adalu in Nigeria), is one combination of food that can provide you a balanced diet without hassles.  While it appears like a meal of only protein and carbohydrate, other macro and micro nutrients which constitute a balanced diet are all present. I had never looked deep enough into this meal until recently when my mum came visiting and cooked the meal for me. It tastes so delicious, its been more than 2 years that I had a taste of the meal.

cooked adalu maize and beans

What Is A Balanced Diet?

This is a meal which contain the right amount of all the food groups which have the ability to supply adequate energy and nutrition to the body for growth, repair and development. The bolded words are very key. Too much of healthy food may no longer be healthy. It is essential to get adequate amount.

Why Is Beans & Corn (Adalu) A Balanced Diet?

The major food groups are protein, carbohydrates and fat which fall into macro nutrients and vitamins and minerals which fall into micro nutrients. For your food to be balance, it must contain all of these nutrients in the right proportion with the macro nutrients taking most of the portions.

The beans will be supplying adequate amount of primary protein while the corn will supply carbohydrates and fibre. You will remember clearly that the meal is prepared with pepper including tomatoes supplying vitamins and minerals while palm oil is  providing some amount of fats. One thing mum does to make her beans and corn a delight is to slice up to two big bulbs of onions to a six servings of the meal. Onions is loaded with plenty anti oxidants and vitamins.

RECOMMENDED: 3 Tricks That I Use To Cut/Dice Onion Without Crying

How To Make This Beans & Corn Porridge

Mum does it in a very simple way and it turns out very well. Get your corn, usually more than the beans. Wash properly and cook until it is almost ready to be consumed and keep. Wash your beans and pour into a pot containing boiling water, slice one or two  big bulbs of onions into it. Cook for over an hour depending on the variety of the beans. When it is soft, pour your per boiled corn and cook for another 20 minutes. Add palm oil, salt and blended pepper as appropriate and cook for another five minutes. Your beans and corn porridge (called Agbado ati ewa by the Yorubas and generally Adalu)  is ready.

Meals like these are fast going into extinction particularly among young breeds. We prefer to choose other foods options many of which are processed foods that do not seem to supply adequate amount of nutrients. Try to give this meal called Adalu a trial on a Sunday evening. I bet you would love it.

ALSO SEE: How To Cook Beans To Avoid Passing Out Gas After Eating

Categories
Smoothies

How To Make This Healthy Delicious Fruit Smoothie

banana tangerine milk smoothie

There are many fruit smoothies all around but it does seem that many Nigerians do not find fruit smoothies as a healthy way to start their day. Certain people are used to consuming heavy high calorie foods like yam, rice and potatoes as breakfast while smoothies of different types exist for them to explore.

One of the best ways to kick start your day is to consume a light and healthy food usually in liquid or pureed consistency. In view of this I have decided to share with you a fruit smoothie that both children and adult will find delicious whether as breakfast or as snacks.

banana tangerine milk smoothie

Making A Healthy & Very Tasteful Fruit Smoothie

Yes, this smoothie looks very inviting and things you need to make it are very cheap and easy to come by. Just follow the rest of this post to make something like this for yourself.

Ingredients for making the Smoothie

  • One big size apple
  • Two fingers of banana
  • Water (To your preferred consistency)
  • Two oranges or tangerines
  • One sachet of Milk 25gram

Equipment

  • A blender

Method Of Preparation

Clearly, the step by step method of making this smoothie is so simple.  Thanks to my powerful blender that helps produce smoothies of creamy consistencies.

  • Wash your hands clean and also your fruits. Do not spare the blender. You do not want to battle with food contamination.
  • Dice your apple into smaller pieces for ease of blending and keep aside.
  • Peel and dice the bananas and keep aside.
  • Peel the oranges using your hands. This time you do not only need the juice but you also need the fibre. Usually, I prefer tangerines. Try as much as possible to remove all the seeds except you bought seedless variety.
  • Pour all the prepared fruits into the blender and add water based on your prefer thickness or consistency. Actually, I love mine slightly thick. Do not forget to add the 25g of milk.
  • Blend at both high speed and low speed until a creamy solution is made. Hey, your heathy fruit smoothie is ready.

I hope you will find this lovely. This is the way I make my smoothie. You could be adventurous with this recipe by adding a few carrots to increase the fibre content. But for every added fruit, you might want to add one more finger of banana. Anyways, the choice is all yours based on your preference. I definitely love bananas.Hey do not forget to place the whole mixture in the fridge to make it chill.

By my estimation, this smoothies is about 500kcal. It can be served for two people during breakfast or mid snack supplying an average of 250kcal of healthy food.

Trying to lose some pounds of flesh? This is a great way to start your day – low calorie, yet filling and highly nutritious to the body. Do give it a try.

Categories
Food & Body

Moringa Seed: Benefits & How It Helps In Weight Loss

moringa seeds

I am certain that a few people would probably be reading about moringa seeds for the very first time. It is clear that the plant has just recently become a major inclusion in some people’s diet in Nigeria. Moringa, no doubt is a wonderful plant that has a lot of health benefits which are numerous.

Excessive weight gain is becoming a wide spread health concern among different age groups and sex. This has led to the sales of different supplements on the shelves of drug stores. Many supplements meant to help in weight loss are actually not effective and the result is that those that are obese or overweight remain in their unhealthy weight status.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

Moringa without the addition of any other nutrient is a very healthy supplement not only for weight management but for other various health conditions ravaging our world. From its seed to leaves and pods, one can benefit immensely from an array of micro nutrient that trigger and boost metabolism which directly helps in the breakdown of fat.

moringa seeds

While moringa seeds can be quite healthy, it is advisable not to indulge in them like you do to nuts. 2 to 3 seeds of moringa seeds should be okay per time while not consuming more than 10seeds on daily basis but for a starter, 4 seeds in a day will help you ascertain your body’s tolerance. Basically, the seed supports the weight loss by reducing the food cravings and providing your body with essential nutrients (vitamins, mineral, carbohydrates and proteins) that offer your body the energy it needs for the day-to-day activities.

Many moringa extracts are available as nutraceutical. if you do not love to eat the seed directly, consuming the supplements at Recommended Daily Intake will definitely aid your weight loss aim with less hassle. Moringa seeds are high in fibre and protein with an appropriate amount of healthy fats such as mono unsaturated fats and polyunsaturated fats which are heart health friendly and reduce the concentration of unhealthy fats in your body. Its super detoxifying ability helps to cleanse your body system which eventually aid your metabolism and cause weight loss.

The seeds may be cooked or roasted as you would prefer. As senior citizens you should include these seeds as part of your diets because they are effective in high blood pressure conditions due to many antioxidants loaded in them.

To effectively manage your weight, it is advisable you speak to a Dietitian or Nutritionist, who will take you on a step by step method of weight loss therapy. No one food item solves your problem of overweight. A healthy lifestyle and calculated menu are key to helping everyone facing such challenge.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

Categories
Food & Body Food & Nutrition

6 Foods Surprisingly High In Sugar (Bet You Don’t Know)

I recently got a series of emails from some readers on this blog who seem to be interested in losing weight. When I read a few of their situation, I figured out that a few of them apart from their habit of consuming fatty and high calorie foods, might also be indulging excessively in foods that contains sugar and they do not know. One thing that dieticians and nutritionist in America have agreed upon is that Americans consume a lot of sugars.

While America seems to have been labeled with this due to the fact that they have proper documentation, other countries are not left out. In fact, some other countries are top consumers of sugar without them knowing due to lack of information and documentation. Obesity is taking the rise in our nation and asides planning healthy diet, we must expose foods that appear not to contain sugars but are indeed loaded with a lot of them in order to ensure that people choose to consume them sparingly.

The list below contains some of the foods:

1. TOMATO KETCHUP: It is quite common for people to indulge in consuming tomato ketchup while believing they had exclude sugar from their diets. Most of the common tomato ketchups during processing had been added some form sugars that can be said to be high enough when regularly consumed for those under a low sugar diet. Tomato paste is best when it is made completely at home.

tomato ketchup

There you can determine whatever ingredients you need to include that soothe your health.

2. YOGURT: Yogurt has generally been seen as a healthy dairy option as it contains healthy bacteria that help digestion. Yes it is. However, most commonly sold yogurt especially the fruity types are loaded with sugars to sweeten it. It will be advisable to opt for plain yoghurt which contains naturally occurring sugars.

yoghurt

Yoghurt contains all the benefits you will derive from milk, most of lactose has been converted to lactic acid by enzyme. This will enable people who are not tolerant to it benefit from the nutrients in ‘milk’.

ALSO SEE: The brands of Yoghurt you MUST STOP buying!

3. ALCOHOL: If only those who consume many bottles of alcohol know the excessive amounts of sugars in it they will definitely reduce or quit consumption. This group of people are quick to condemn those consuming soft drinks without knowing that they might be caught up with the same problem of high blood sugar level. Many people have the impression that only things that are sweet contain sugar. If you are one of such people, think again.

The high amount of sugar present in alcoholic drinks is often overlooked. Asides triggering diabetes, damage to the liver and poor dental health has also been noticed amount consumers. Alcohol also damages the brain by by killing dendrites — making communication between brain cells slow and difficult.

The common alcoholic drinks we take include lager, beer, ale, stout, wine, etc. (see their differences here).

SEE: Does Beer Truly Cause Pot Belly or It’s Just a Myth? Find Out!

beer wine lager ale stout

4. DRIED AND CANNED FRUITS: When people indulge in canned fruits they are battling with more than just the high amount of sugar found naturally in the fruit. You’re dealing with the production processes zapping the fruits of their essential nutrients that made the healthy. When this production steps are carried out, the natural sugars are reduced while eliminating most of the vital nutrients.

What such food manufacturing company does is to add sugar syrups of different kinds to make them sweet to taste but less friendly to your body in reality.

RECOMMENDED: Canned Food Causing Cancer…See The Real Truth!

5. SALAD DRESSING: I sometimes include salad in the diets of my patients because it is healthy. However, I take caution in the salad dressing they have to use except I have seen the product to read the label. Many of these dressings are high in sugars with most consumers unaware. If you must consume them check their labels.

6. NO-FAT FOODS: This is one trick manufacturers use to attract buyer who are hoping to lose weight. Fat has been labelled as the bad guy in many nutrition articles. While I sometimes agree with this claim, there is no reason to remove the fat completely from foods. When this is done sugar is used to augment fat loss. Please, learn to check the labels.

Sugar in food either contributes to blood sugar level or adds more calories to your body, making you gain more weight. Whichever it is, it is still bad for our body when they start getting too much – nobody wants Diabetes or Obesity. You just need to watch it.

no fat foods

RECOMMENDED READING: Common Foods That Cause Spike In Blood Sugar!

Categories
Knowledgebase

How To Know Pure or Fake/Adulterated Honey

honey fire test
Photo: menaribo.com

Some few years back, when I was much younger, my dad was used to adding a few spoons of honey to most of his cereals. He does this very religiously that he never used any form of granulated sugar. His mother was the one who does the supplies but not too long, she stopped because she cannot move around as she does in the past due to aging. Dad decided to go buy a bottle of honey by himself.

As he added the honey into his pap (Akamu or Ogi), in less than 1hour after finishing his meal, he began to show some allergic reactions. It later became severe that he had to visit a pharmacist.

Those who do this business of adulteration are smart that they try to imitate the properties of original/pure honey from appearance to consistency as much as possible but if you dig deep enough you would be able to identify those that are pure. They have several ways of making honey “not pure” – they can add sugar syrup to increase the quantity or corn starch to manipulate the viscosity (increase thickness).

honey

Sometimes you want to use for one of its numerous medicinal purpose, this means that you have to get pure honey in order to actually benefit whatever you intend to benefit from it. You cannot afford to use the adulterated one or those ones made from brown sugar syrup, you won’t get the result you expect.

Methods for Identifying Pure or Adulterated Honey

Why spend your hard earned money on something that could be poisonous to your body system. Now let us check out the best methods to Identify pure honey. These simple tests listed in this article will help you to distinguish between fake/adulterated and pure/original honey.

1. Water test for Honey:

Water can be used to distinguish between pure honey and adulterated ones and it is so simple. Get a glass jar of water or a small pot half full of water. Add the honey into it at one point of the water using a table spoon.

If the honey spreads out and dissolves in the water, the honey is not pure. However, if it remains in its pasty form beneath the water while retaining the original colour, the honey is pure.

2. Fire test for honey:

Once you have gotten your honey, use a small piece of cloth and rub a portion of the honey at the edge of the cloth or you deep the wick of a candle into the honey, lit a fire over any of the cloth or wick for few seconds.

honey fire test
Photo: menaribo.com

If it does not burn, the honey is not pure as it likely contains water but if the cloth or candlewick burns/catches fire, the honey is definitely pure. You can also use a matchstick as shown below. Put the honey in the middle of the matchstick and light the stick.

3. The Thumb Test:

Any of your right or left thumb can be used. Place a drop of honey on your thumb, if the honey slips or spread easily over your thumb, the honey is not pure but it it stays and still forms the drop on your thumb then the honey is pure.

While it might be a bit difficult to carry out the fire and water test method at the place of purchase, the thumb test can help you.

4. Paper Towel for telling honey quality:

Place a paper towel or serviette paper on a table and add few drops of the honey on it. If it absolves the honey, the honey is not pure but if it does not, and the honey stays longer on the paper then it is pure.

IMPORTANT NOTE: Many people are quick to believe the claim that ants do not go near pure honey. The veracity of this statement does not exist. Ants go after anything that is sweet and taste good. From bread to rice ants go after them talk less of honey. Other methods that can be used to identify pure honey are requesting to taste and check the consistency (thickness) of the honey. Usually pure honey is not thin in its consistency. Although, these methods cannot guarantee that you are buying 100% pure honey, they help – manufacturers of adulterated honey have developed ways of making their honey appear pure.

It is advisable to use a combination of the above-mentioned methods to ascertain if truly your honey is pure.

To reduce your chances of obtaining adulterated honey, you might want to purchase them at a honey farm, in towns that are known for honey production or supermarkets that have a very huge reputation in selling quality products. These factors will really help you.

I hope you find this article helpful. Let us know if you have any method you have been using too.