NUTRITION IN HEALTH

                     This recipe is simple, nutrient-dense, very filling and delicious. Ten (10) minutes is all it takes to assemble for either a main meal or snack. Got kids? You might be in for a no-rejection surprise with the vegetables (Trust me on this, hahaha). I have 3 kids and this is one of the few meals where my kids request for a second serving. Let's dig in: Ingredients  Serving size: 1 chicken wrap Tortilla wraps (whole wheat wraps preferred) Cooked chicken, shredded (Substitute with choice of meat or fish) Salt to taste Black pepper Cheese, part-skim & shredded Fresh spinach, chopped Mayo Equipment Grill machine or toaster Note: if you don't have any of this, use a pan with no lid Method of Preparation Plug grill or toaster to heat up If using pan, heat over medium heat In a bowl, mix shredded chicken, salt, pepper, cheese and spinach together Lay tortilla wraps on a flat surface  Place chicken mix in the...

            Dear Friends,       I have been penning down basics of nutrition to highlight the role food nutrients in supporting our health to thrive. In my last post, I discussed carbohydrates, focusing on types and their roles in the body. You can click on this link to read and catch up on the series: ( https://www.nutrientdoctor.com/2019/10/carbohydrates.html  ). Today's topic will focus on protein, their special roles, and foods sources. Don't stop, keep reading😊😊.       Proteins are macronutrients belonging to the family of energy-giving like carbohydrate, and fat. One (1g) of protein supplies the body with 4 Kcal of energy. What of 21g of protein?.................If you said 80 Kcal, you got it right 👍.       Proteins are broken into building units called amino acid for proper utilization in the body. There are twenty (20) amino acids divided into the essential and non-essential. Essential amino acid...

       Most people cringe at carbohydrate or carbs and make them the first point of elimination when trying to loose weight. Carbs are not bad as we paint them because they supply glucose to the brain and body tissues to function well. 1g of Carb supplies the body with 4kcal of energy compared to alcohol and fat which are 7Kcal & 9Kcal respectively. There are three (3) categories of carbs: 1) Simple Carbs/ Monosaccharides: This are simple in structure and contain only 1 sugar unit. They include glucose, fructose and galactose. They are the end product of digestion and easily utilized by the body. 2) Disaccharides: This group of carbs contain 2 monosaccharides. They are easily digested  Example include: Sucrose: contains 1 glucose & 1 fructose unit. They are found in table sugar, soda, fruits, pastries, cookies, honey. Lactose: contains 1 glucose & 1 galactose unit. It is also called milk sugar meaning they are contained in milk, yogurt, ke...

                         Sweet potatoes are rich in beta-carotene for great vision and potassium for blood pressure control. Sesame seeds on the other hand are good calcium sources (see other sources https://www.nutrientdoctor.com/2018/10/african-rich-sources-of-calcium-dont.html  ). That makes a great combo right? In addition, baking cuts down calories by half than frying in a meal of equal portion size.                          This recipe is easy, simple and involves little time to prepare. Would you prefer a spicy alternative? Check my previous post on my Baked Spicy Sweet potatoes recipe ( https://www.nutrientdoctor.com/2018/01/oven-baked-sweet-potatoes.html  ).. Ingredients (Servings: 6) 6 medium-sized sweet potatoes  1 tbsp vegetable oil (I used canola) 1/4 tsp salt 1 tbsp sesame seeds Black pepper to taste (pinch of i...

           A new dawn comes with opportunities to explore nature via food. This smoothie can cheer up your mood on any day. Rich in antioxidant, anti-inflammatory properties for immune boost and fiber to ease digestion promoting great gut health. Ingredients ( serving: 1; 2.5 servings of carbs ; 1.5 servings of protein ; 1.5 servings fat ) 1 C pineapple (diced) 6 strawberries Fresh Ginger 1 C soy-milk (You can use another milk) 1 tbsp flax seed 1 tbsp chia seed Method of preparation Place all ingredients in a blender and liquefy to a smooth drink. Serve chilled or serve immediately. Pair it with 1 slice of bread and omelet for breakfast. Did you try this? would have changed anything from it? Please leave your comments and share this with a friend.....

                         Making smoothies as breakfast is the best way to get in all nutrients into a cup without loading on added sugars and trans-fat. However, moderation is key in the amount of fruit and fat to use. You can read my post on smoothie here  https://www.nutrientdoctor.com/2018/02/pineapple-sunshine.html                         This recipe is simple, guiltless and will have you making more for future consumption. Ingredients ( serving: 1; supplies  1.5 servings of carbs, 2 servings of fat, 0.5 serving of protein) 1/2 ripe Banana 1/2 cup pineapple (diced) 1/4 cup blackerries 1 cup almond milk (you can use soymilk or cow's milk as well) 1 tbsp flax seed 1 tbsp chia seed Fresh ginger (cube size) 1/2 tsp stevia (optional) Procedure Place all ingredients in a blender and liquefy to a smooth fluid. Serve chilled or consum...

              Salads are great accompaniment to any meal as a side dish or as a snack. They can serve as main meals when added with proteins giving room to cut down on calories while having a flavorful meal. Recipes to other salads I have created can be found in the search section of this blog by typing in * Salad *. Please check them out !                I created this salad with 3 ingredients that were leftovers in my refrigerator. It is delicious and the taste is out of this world. I also discovered that the taste of every salad is enhanced when consumed at-least 1 hour after preparation to seal up all the juiciness of the ingredients together.              additionally, cabbage is one of the cheapest vegetables worldwide, which is enough motivation to have them in our meals often! Ingredients 1 cup shredded cabbage 1 small apple (diced) 1 tsp roasted sesame s...

Hello friends,           I recently made a slight change to my diet by reducing the amount of carbs I eat for dinner (Reasons I will be explaining in a book soon!!). I started trying new low-carb recipes and boy o boy did  bok-choy/ lettuce sharwama win a gold medal. This sharwama taste as delicious as regular sharwama and they richer in fiber, vitamins, minerals, antioxidants and lower in calories ideal for weight management/ weight loss. For the dressing I used, reduced fat Mayo by Hellman which supplies ONLY 25-calories per tablespoon. You can use olive oil/ canola as a substitute for the mayo. Did I forget to add that you can get this meal fixed under 30-minutes? I used bok-choy for this recipe, however, if you use lettuce, you will get the-same perfect taste as with bok-choy. Ingredients 3 Bok-choy OR lettuce boats (washed & strained) 1 whole tomatoes (diced) 1/4 avocado (diced) Scrabbled eggs (Using 3 egg whites, onion...

               Do you know that the healthy probiotics contained in yogurt make them a great breakfast, snacks to replenish the natural body's micro-flora for a great immune system and digestion?               There are so many parfait recipes out there but this are my to go rules in making parfait: Use Fat-free, plain (added sugar- free) yogurt: This will enable you sweeten with fresh fruits and dried fruits to taste without building up calories. In order to reduce the amount of added sugar used, substitute with sweeteners like STEVIA. Use healthy fats like chia seeds, flax seeds, almonds, pumpkin seed, pistachios. This parfait is very easy to build and simply delicious. Ingredients (1 serving) 1 cup yogurt (fat-free and plain) ( supplies 12g of protein, 17g of CHO) 2 tbsp flax seed (supplies 6g of fat, 3g of protein) 1 tbsp chia seed (supplies 4g of fat, 3g of protein) 1 handful blu...

               Having a healthy, nutrient rich breakfast is vital to kick-start each day with the right energy. Breakfast rich in protein, healthy fat and moderate in carbohydrate (whole grains and fiber) leave you satiated for a long time. My breakfast omelet is super easy to make and has all the freshness to make you smile. Ingredients: 1 whole egg 1 egg-white Fresh ginger (chopped) Fresh garlic (chopped) Fresh Jalapeno pepper (chopped) Onions (chopped) Liquid milk (makes it more fluffy) Salt to taste Turmeric powder Balsamic Vinegar Vegetable oil  Method of Preparation (Omelette): Place frying pan oven medium heat stove Place ginger, garlic, jalapeno pepper, onions, vegetable oil and salt into the pan and stir continuously to softness. Taste for salt and add in a little balsamic vinegar, turmeric and stir. While stirring, spices arrange evenly around in the pan. Beat eggs with milk and pour over the he...

              Peppermint ( Mentha piperita L.) is an aromatic herb in the mint family. It contains menthol and menthone which is responsible for its cooling properties and minty scent. Peppermint has antimicrobial. antiviral, antioxidant and anti-tumor beneficial properties. Peppermint is naturally free of caffeine, which makes it a great drink at anytime of the day to fit into your lifestyle. Some benefits of peppermint tea: Relieves digestive upsets such as bloating, gas and indigestion: Animal studies have shown that peppermint tea relaxes the GIT and eases pain. It also relaxes the smooth muscle contraction which can ease off cramps.  In need of a bloat-less tummy? Take peppermint tea 1-2hrs after meal and feel the relaxation (it works perfect for me especially after dairy consumption). Helps to freshen your breath: The antibacterial properties of peppermint helps to kill germs that could cause dental plaque. This helps to i...

                Consumption of soups especially for dinner/ supper reduces the chances for weight-gain because protein/ healthy fat rich meals provide satiety for a long time and keeps the body in a state of constant energy-burn and fuel supply.                 Moreover, cold days call for hot soup rich in vitamins, minerals, antioxidants to boost the immune system to prevent infection and disease. Adding vegetables such as parsley, cilantro, ball peppers provide flavor and fiber.   Ingredients Chicken parts (washed and cut into medium pieces) Gizzards (cleaned) Ginger Garlic Habanero pepper  Red onions Salt to taste Bouillon cube/ soy-sauce Nutmeg (powdered) curry powder turmeric Red Ball pepper (diced into medium chunks) Parsley (chopped) Method of Preparation Blend Garlic, ginger, pepper, onions into a smooth paste and pour over chicken and gizzard placed in cooki...

              Spoiling yourself to special treats occasionally is very important even on a healthy lifestyle.  What is important is moderation, and staying very active during such times. I created this delicious homemade fried wings which can serve for lunch, dinner or pot-luck. The secret of this recipe is to have the wings marinate for more than 12-hours to enhance the juicy flavor of the chicken. I marinated mine overnight.  Ingredients (serving size: 3): For Marination: 10 pieces chicken wings ( pat dry  with towel to remove excess water after washing ) Garlic cloves Ginger (fresh & peeled) Red onions Habanero pepper (1) salt for taste curry paprika soy-sauce/ bouillon cube like Maggi/ knorr For frying: Flour 2 eggs ( whisked for egg wash) salt Black-pepper Method of Prep:  For marination; blend garlic, ginger, onions, habanero pepper into a paste and pour over wings. Season wi...

           The journey of adopting healthy eating lifestyle requires us to make swaps in cooking methods. Irish potato chips is everyone's fave. However frying adds in lots of calories especially when consumed together with other fried foods. This simple recipe will not only cut down calories from frying, but gives that crunchy crisp taste like fried chips.  Ingredients (serving size: 3) 2 big size Irish potato (Peeled) Salt to taste Paprika curry pepper to taste (I used black pepper) 2 tbsp Vegetable Oil  Preparation Method (Prep time: 20-minutes; Baking time: 1 hr- 1hr:30minutes) Cut Potato into vertical chips shape (see image) and place in a bowl Add in salt, paprika, curry, pepper, oil and mix properly. Allow to sit for 10-minutes to enhance flavor into chips Heat oven to 400 F and bake chips until crisp. Serve warm or hot with sauce, ketchup Ready to be baked!! How I ate Mine: I paired my ch...

Hello friends,             Today's post is on Ofe Akwu or Banga known as Palm Kernel stew in English and its cooking method. It's a delicacy in Nigeria, some parts of African and often eaten with rice, beans or fufu. Growing up, I ate it on Sundays with remains used throughout the week.            The oil extracted from the kernel of the palm seed is rich in saturated fat which is unhealthy for the heart when eaten in large quantities. Asides having a healthy diet, using healthy cooking methods promotes a healthier life. This can reduce the risk for early onset of cardiovascular disease, overweight. obesity and other diet related diseases.   Still looks & tastes great after the scoop outs!!            Therefore, we will look at a healthier way to prepare this sauce with its deliciousness intact.  Its Cooking error:            This is...