NUTRITION IN HEALTH

               Chamomile  comes from two plant species namely: German chamomile ( Matricaria recutita ) and Roman chamomile ( Chamaemelum nobile ). Approximately 120 secondary metabolites have been identified in chamomile, including 28 terpenoids and 36 flavonoids. They have been used for thousands of years for various mythical benefits. Chamomile is commonly used in form of tea bags and has benefits backed with scientific references. It is my greatest desire that after reading this write-up, you join me in your next grocery shopping to stock up your pantry with chamomile tea as I love to do.  USES 1.     Chamomile tea is used for its sedative hypnotic effect/ Sleep-aid:         Chang and Chen (2016) [1] conducted a research on 40 Taiwanese postnatal women with poor sleep quality to demonstrate the sedative effect of Chamomile tea. After the women were fed t...

                      A pples are very nutritious fruits/ snacks that provide healthy benefits to the body.  An average small/ medium apple of various varieties (About 154g) supplies: Energy: 80-100Kcal Carbohydrate: 22.01-24.05g Sugars (out of the carbohydrate) : 16-18.45g Fiber: 3.3-4.9g Potassium: 160-172mg Phosphorus: 21mg. No wonder the adage * An Apple A day KEEPS the DOCTOR AWAY * has some truth in it. This can be attributed to its rich potassium/ fiber content which is good for the heart. Sometimes when sick, we loose appetite to consume fruits and even fruits. Therefore sauces are the best way to enjoy your fruits as well as bring back our appetite taste. They are even very good for building a healthy gut. This apple sauce recipe so easy to make, budget friendly and yummicious.  Ingredients (Servings: 5) 5 Medium Sized Apples (Cored and Sliced) 1-2 teaspoon of Ground Ginger 1...

                  W hen mushrooms are mentioned, what comes to mind is Pizza or Casserole. Guess what? We are going out of the norm today to make Mushroom Curry Sauce which pairs so well with rice.  Oh My Oh My (Smiles),  This recipe is super healthy and deli-yummicious. Next time you are shopping, grab those mushrooms and make them tastier with this recipe P.S: When shopping for mushrooms, buy from certified safe mushrooms sellers because wild mushrooms can be very poisonous and deadly.  Ingredients used!!! This recipe does not require water because the mushrooms provides enough water while cooking needed to make this dish.  Ingredients (Serving size: 4) 16 oz fresh mushrooms (12 medium pieces) (chopped) Red Onions  5 Garlic cloves ( hoped thinly) 2 Maggi (bouillion cube)  Salt to taste    Black pepper Red pepper flakes Curry mix (Mine contained turmeric) see picture S...

                  P anini is an Italian word for *Sandwich* toasted on a grill or pan. My banana panini recipe is cheese-less but yet has that binding deliciousness found in a traditional panini. This can be used for breakfast combo in addition to boiled egg ( for protein) and skimmed milk//tea. It can also be packaged as a school meal for your kids (remember to add in the protein) or used as on the move snack. Home Diner Breakfast!! 😍 Ingredients (serving size: 1) 2 slices of bread (Whole wheat) 2 teaspoon Peanut butter (1-sp for each bread slice) 1/2 medium banana (sliced) butter (for toasting) Method Spread each spoon of peanut butter on each bread slices arrange the banana slices on one sliced bread Use the other slice to cover 2 Place pan on a stove over medium heat Spread butter on the top outer bread slice and toast on top pan for 1-minute. while toasting, spread butter on the other outer bread ...

                    Mayo make salads taste great due to their creamy nature which can make us use quantities more than a serving size in our meals. To help put this in check and still enjoy a creamy salad dressing over my salad, I made a modified mayo dressing you will love as much as I loved it. It has this tangy yet fruity-creamy taste. Ingredients (Serving Size: 2) 2 leveled tablespoon of Mayo or Fat-reduced Mayo (I use Hellmann's less fat Mayo) 1 lime (juiced squeezed out) 1/4 cup of liquid skim milk ( P.S: If you have powdered milk, measure out 2 tablespoon of powdered milk & dilute with 6 tablespoon of water ). Method of Preparation Add Ingredients 1-2 in a small bowl and whisk well Add in ingredient 3 and whisk to a uniform color. Pour into a serving dish, chill or serve immediately Have questions, email me. Please feel free to subscribe to my you-tube channel as well as my blog for future no...

        Salad provide us with fiber and micro-nutrients that help refresh our body. This is why I have them incorporated into my meal menu 3-4 times a week.     O Sweet goodness!!! We are in corn season (I always preach the use of food in season to enjoy them and have a friendly budget). What new way to enjoy corn than to have them in our salad asides roasting, grilling and boiling them. ENJOY this special boiled 🌽 recipe. P. S: when boiling your corn, season with salt to enhance the flavor and with little oil to soften it well.  Ingredients (serving size: 1) 1 medium boiled corn (shredded off from cob) 1 medium steamed carrot (diced) handful Steamed broccolli Boiled chicken (shredded) home-made Mayo dressing (link to recipe https://www.nutrientdoctor.com/2018/07/home-made-modified-mayo-dressing.html ) Method Mix all Ingredients into a large bowl Add in dressing and toss well to have a unifo...

        I get tired sometimes using dressings from the grocery for my salads. The inquisitive-creative me has been playing with new recipes. I have fallen in love with Lime Not for the mythical weight-loss belief but for its flavor in food (OOHH MY GOSSHH).                                                               This Lime salad dressing will blow your medulla oblongata away with its beautiful flavors. I tried it on my German Potato Salad (I need not say a word of the outcome, a trial will convince you). Ingredients (Serving Size: 1) 3 teaspoon Fresh Lime juice 1 leveled Granulated teaspoon sugar (Brown or white) Salt (to taste) Black pepper (to Taste) 3 teaspoon Olive oil (You can use vegetable/canola oil) 1 teaspoon parsley (chopped) Method of Preparation Add Ingredients 1-4 in ...

Hello Friends,           I am totally sold out to salads and not ashamed to say so. I previously wrote on what a healthy salad should comprise to avoid you starving yourself if you want to use it as a meal. When on the quick run, my move to grab meals are salads. Not only do they leave me full but also stays delicious before I consumption. I present to you My German Potato Salad with Lime Dressing. Yummy Goodness!! Ingredients (Serving Size: 1) 1 big boiled Irish Potato (diced) 1 boiled whole egg 1 boiled egg white (yolk removed) 1 big Carrot stick (Shredded)  1/2 Cucumber stick (diced) 1 tablespoon Red onions (shredded) Lime Juice Dressing (link to Recipe https://www.nutrientdoctor.com/2018/07/lime-juice-salad-dressing.html ) Method Mix all Ingredients into a large bowl Add in dressing and toss well to have a uniform taste Allow to sit for 10minutes to infuse flavor well Serve chilled or Warm. Have questions? Please e...

Hello Fam!          Hope you are having a great day?! if you are stressed, take a pause, breathe in deeply counting 1 to 10 and exhale fully with your mouth wide open. Do you you feel better now?. Okay, let's dive into today's post.         Healthy eating includes healthy snacking that are low in added or table sugar, rich in protein and low on saturated fats like margarine, butter. This ice-cream recipe is healthier and a great switch to regular store bought ice-creams. Alternatively, you can substitute half the quantity of regular ice-cream you intend to take with half of this recipe to create a healthful balance. This recipe works well as a dessert too. Enjoy!! P.S: This is best prepared a day before consumption for the family including infants or serving to guests. Ingredients ( Serving size: 3 servings) 2 medium ripe bananas 6 Tbsp plain low fat yogurt  1 tsp Vanilla essence ...