NUTRITION IN HEALTH

Hello Friends!           What do you do with a bowl full of ripe avocados and you want to snack? Make Guacamole 😋. They are best enjoyed with fresh vegetable chips as a snack or light supper in addition to a protein.           Avocados are rich in monounsaturated fats and Vitamin E (Antioxidant) which are good & healthy for the skin and heart. Ingredients  (servings: 2) 2 Medium ripe Avocados (pitted and mashed) 1 medium Tomato (diced) Handful Fresh parsley (chopped) 2 clove garlic (crushed) 1 lemon (juice squeezed out) Handful diced Onions (I used white onions)  1/4 tsp salt Red pepper flakes to taste Black pepper (pinch) Cheese (grated) OPTIONAL Method: Place mashed avocado in a clean bowl Add in tomato, parsley, garlic, lemon juice, onions, salt and mix well. Add in pepper flakes and black pepper to desired taste. Garnish with cheese on top. Serve with any of the desired be...

The weekend is here and cravings comes calling....... Guess what?? This cookies are low in table sugar, High in fiber, moderate in fat and still delicious...... Ingredients  (Makes: 12 medium cookies) 3/4 cup flour (sifted) 1/2 cup whole oatmeal 3 tablespoon sugar ( use 4 tbsp if you want it sweeter ) 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 evaporated milk Pinch of salt 3 Tablespoon butter/margarine (melted) 1 egg 1 teaspoon vanilla extract semi-sweet Chocolate chips (optional) Method Dough molds!! Mix 1-7 (dry ingredients) together and keep in a clean bowl. Add in sugar, egg, vanilla into melted butter and mix together. Add in method 2 into 3 and mix very well with a spoon or whisk. Add in chocolate chunks and mix well. Refrigerate for 3-hours. Make small dough molds into a lightly oiled baking pan or using a parchment paper. Place in oven and bake exactly 15-minutes at 350F. Serve warm with a Glass of any smoothie...

Hello Friends !!!             I posted a African delicacy made with Palm oil on my Social media Handle and People loved it requesting for the recipe. Growing up, this has been a quick to grab meal and very affordable. It is rich in Beta-carotene (From Palm oil). I use it as a treat for myself sometimes on my cheat day. Least I forget, (lol) It is very very easy to make and requires only 4 ingredients. Here it goes...... Ingredients (serving size: 1) 2 tablespoon Palm oil Onions (shredded) Pepper flakes Salt for taste Ogiri (African Special flavor) (Optional) Method Place a pan over a medium stove and allow to dry off any water droplet. Add in Palm oil and heat on medium. Add in Onions and salt, Stir until onions caramelizes. Add in Ogiri if you want, stir and leave for extra 2mins. Serve Hot/warm with either yam or plantain (You can draw inspiration from mine! 👀😉😅) How long did that take? JUST 3-5-minutes right?? P...

Happy Friyay 😃😅!! The weekend comes with meal planning if eating healthy is a goal for you. Therefore, due to the crave for soft soda drinks which are usually sugar energy dense, I advice my clients to make homemade drinks to manage their cravings.  DRUMS ROLLING ........................Zobo (hibiscus) drink recipe is to the rescue as one of such drinks. Zobo is a specie of Hibiscus flower which is dried and used to make the zobo drink. It's name & peculiarity originates from the Northern part of Nigeria. Having lived in the North for sometime, This has been one of my all time favourite. Ingredients Used!!! Ingredients Dried Zobo Leaves (2-cups) Pineapple bark peels Cloves ( Kanafuru in Hausa ( Nigeria ) ) Ginger (Blended with skin), Gives it the special flavor. Sugar (optional) Method Get a Medium big pot Wash Pineapple skin, cloves with water and place into the pot. Wash the Zobo leaves under running water and pla...

YUMMY YUMMY!!! Hello Friends! I got some cauliflower over the week from farmers' market and been enjoying it steamed. I decided to create a recipe of my cauliflower stir-fry rice. This recipe is quick and easy to make. Did I forget to say it is yummy and leaves you stuffed for a long time without adding in calories. Ingredients (Preparation time: 10mins) Ingredients!! Fresh raw cauliflower (shredded) Onions (sliced) Carrots (diced) Green beans (diced), Optional Green peas Sweet corn Bouillon cube (Maggi) OR Soy Sauce Salt (pinch) Red pepper flakes 1/2 teaspoon of ground ginger 1/2 teaspoon of ground garlic Allspice Curry powder Vegetable oil (Canola) P.S: For the vegetables, you can use frozen steamed vegetables instead of the fresh ones. Method Shredded Cauliflower!! Place a fry pan over a stove to dry off water Add in a 1 table-spoon of oil into the pan and heat up a little. Add in onions, ginger, garlic and salt and stir for 2...

                   Today's salad recipe is simple, quick and affordable to make. I won't write any long speech regarding it to enable you go make it now.......(Smiles)😄😃😘 Delish!!!! P.S: This can be used as an accompaniment (source of vegetable/fiber) in a main dish OR turned into a main dish by adding in protein and a carbohydrate source like pasta, quinoa. Ingredients Cabbage (shredded) Carrots diced (See link on how to best prepare your carrots to maximize the nutrient benefits:  https://www.nutrientdoctor.com/2018/05/carrots-raw-or-cooked-which-is-best-for.html ) Cucumber (diced) Green Peas (Canned OR Freshly bought steamed to softness). Method In a clean bowl, Add in all ingredients and toss into a uniform mixture Serve either chilled or warm with desired dressing ( I used 1/2 teaspoon of Mayo, 1 teaspoon of Balsamic Vinegraitte dressing). Did you enjoy reading this recipe? I look ...

                  Hello Fam!!  Happy Mother's day to every mom and potential mom. New week , New Goals , New Meal Planning!!   Today's recipe is one of my favorite salad that serves as a meal. It contains all 6 classes of food nutrients, rich in antioxidants and fiber which is good for your bowels. I use it either for lunch or dinner. Partially light but very filling. ENJOY!!!  Ingredients 3 tablespoon of whole wheat elbow macaroni (you can use white refined macaroni as well) 1/2 C Cabbage (shredded) 1/2 Fresh Tomato (diced) 1 C Cucumber (diced) 1 bid Carrot, diced (See how to best prepare your carrots before  use:  https://www.nutrientdoctor.com/2018/05/carrots-raw-or-cooked-which-is-best-for.html  )  3 Boiled eggs (1 whole & the other 2, use only the egg-whites) Black pepper to taste Ingredients Used!! Method Place water in a pot and place over a stove t...

               Are you bored with plain bread with tea/ beverage, smoothie at every meal?? Then this simple twist to your bread is a must to try. My classic french toast recipe is crisp yet moist to enjoy.  Sandwich 4 President!! Ingredients (Serving size: 2 people) Preparation time : 20-minutes 5 whole wheat bread slices  2 eggs 5 tablespoon liquid milk 1/2 teaspoon vanilla extract pinch of ground ginger ( optional ) pinch of ground garlic ( optional ) 1/2 teaspoon sugar ( optional ) Egg Mixture!! Vegetable Oil (for toasting) Method of Preparation: Break in eggs, add in milk, sugar, vanilla extract, ginger and garlic into a bowl and whisk (mix together) to form a uniform mixture. Place a frying pan over a medium heat stove to heat up. Lightly coat the pan with oil and heat for 30 secs. Coat each side of bread with egg mixture ( DON'T SOAK! ) and place on the pan to cook. After 2 ...

         This classic recipe is rich in vitamins, minerals, antioxidants and phyto-chemicals to satisfy your cravings in a healthy way. In a previous post, I outlined the benefits of pineapple (link:  https://www.nutrientdoctor.com/2018/05/pineapple-what-you-dont-know-about-it.html ). Strawberries & tomatoes are rich in antioxidants to fight off free radicals from the body. Cucumbers are great for natural skin glow. This smoothie is made with only 5 ingredients and requires 10-minutes preparation time. Ingredients (serving size: 1; 1.5 servings of Carbs )  1 C Pineapple Half medium size tomato 2 strawberries cucumber (egg-sized) Fresh ginger (cube size) Method of preparation Put all ingredients in a blender liquefy into a smooth paste, add water as desired when blending. Serve chilled. Enjoy at any meal time with other accompaniment OR as a snack. Try it friends and please leave your feed-backs. Please Sh...

  http://www.nutrientdoctor.com/2018/05/sauteed-meat-balls-patties-in-tomato.html ) I present to you another easy healthy sandwich to fix for any meal time. All you need to you mouth to fill in (lol😀😍). I also used my yummy leftover sauteed meat ball as protein source (link here: Ingredients (preparation time: 15-minutes or less) 2 whole wheat bread slices 1 medium sized sauteed meat ball. 3 cucumber slices 2 tomato slices Half Avocado (sliced) Coleslaw salad (shredded carrots and cabbage tossed with lightly with mayo) Yellow mustard (non-fat dressing) 1/2 teaspoon creamery butter. Method of preparation  Ingredients!! Place meat ball in a dry pot, cover and place on a stove to heat up for 5-minutes turning from side to side. Place bread slices spread with butter on a flat plate,  Place 2 tablespoon of coleslaw on one bread slice. Cut meat ball into half and place on 3 above as arranged in picture. Place avocado slices on top of meat b...

Ready To Munch!! This delicious sandwich can be used for breakfast or any meal time. I made use of the sauteed meatballs leftovers I previously posted on the website (link here:  http://www.nutrientdoctor.com/2018/05/sauteed-meat-balls-patties-in-tomato.html ). Ingredients 2 whole wheat bread slices (you can use non-sliced) 1 medium meat balls 1 sheet of cheedar cheese Half medium sized avocado (sliced vertically) 4 cucumber circles. Yellow Mustard (Non-fat dressing) Arrangement!! Method (preparation time: 15 minutes)  Place meat ball in a dry pot, cover and place on a stove to heat up for 5-minutes turning from side to side. Place bread slices on a flat plate facing each other. Cut cheese sheet into half, and place on both bread slices. Cut meat ball into half and place on one bread slice as arranged in picture. Place avocado slices and cucumber on the other bread slice. Dress lightly with yellow mustard. Carefully fold both slices toge...

                           Carrots are everyone's favorite. It's best known for its rich content of Pro-Vitamin A (B-carotene) which is good for the eyes. This pro-vitamin A comes in form of compounds called CAROTENOIDS. Carotenoids as antioxidant helps to fight against free radicals and prevent damage to the cells, thus it's anti-aging properties on the skin. Steamed Carrots!!                                 But the question is?????   What best way should carrots be eaten to maximize increase the bioavailability of its carotenoids in our body?.  Taking this a little deeper, Biovailability in respect to food nutrient is the amount of nutrient from a given quantity in a food available for use by the body for its necessary function. Vitamin A deficiency remains a major nutritional problem in the world and can lead to...

Pineapple is a tropical fruit rich in flavor and nutrients. Pineapple is not just an ordinary fruit and that is why is stays on the table of one of my favorites. A 100g cut pineapple (See serving size Photo) supplies: Energy: 52 calories, Dietary fiber: 1.40g, Carbohydrate: 13.7 g, protein: 0.54 g, Magnesium: 12 mg, Calcium: 16 mg, Potassium: 150 mg, Phosphorus: 11 mg, Vitamin A: 130 I.U, Vitamin C: 24 mg. One important feature of pineapple is its richness in BROMELAIN. Bromelain is a natural sulfhydryl compound that contains proteolytic (protein) enzymes which aids digestion. Hint: When you consume legumes like beans or over-eat proteinious foods like meat, take a glass of fresh pineapple juice or eat some fresh pineapple cuts. In an hour you will feel better and lighter with a flat belly ( it works for me and everyone that has tried it, especially the elderly!!! ). Benefits Of Pineapple. 1 Serving Size!!! It's richness in phosphorus speeds up metabolis...

Meatballs or Patties are everyone's favorite when made and seasoned well. This recipe is healthy as sauteing reduces the amount of fats ingested through a meal than in frying. Wondering where to purchase your ground meat (red meat, turkey, pork)? They are sold in grocery shops OR you could buy fresh meat and grind them for use. Please ensure the meat is well washed before ground to avoid contamination. I used overnight soaked oatmeal in this recipe (to give it an extra moist texture and Fiber of course, lol). You think I am obsessed with oatmeal?? well, does great magic to my bowels. There is an alternative to oatmeal in the recipe. Ingredients (makes about 4-meatballs). 500g ground meat Ingredients I used!! pinch of salt half bouillon cube OR 1 teaspoon soysauce Pinch of thyme and oregano leaves 1/2 teaspoon of pepper flakes 1/2 teaspoon allspice curry powder 1/2 teaspoon ground ginger (you can use fresh ginger) 1/2 teaspoon garlic (powdered or...