NUTRITION IN HEALTH

                         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...

               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...

           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...

Having the right nutrients in the body for breakfast starts a great day. The vegetables for this recipe can be prepared the previous day if frozen vegetables are inaccessible. I must confess that when you try this once, you just might get addicted...... (lol) Ingredients (5 muffins);  (2 serving size) 1 whole egg, raw 1 egg white, raw 1 /2 C diced mixed vegetables (carrots, green beans, green pepper, sweetcorn). 2 tbsp red onions (chopped) 1/4 cup liquid Milk (2%, 1% or skim) 1/8 tsp Turmeric (Substitute with Cumin) 1/8 tsp salt 1/8 tsp Black pepper 2 tbsp Shredded Cheese Extra cheese for garnish (optional) Method of Preparation: - Pre-heat oven to 375 F - Mix ingredients 1 to 9 together in a bowl and whisk uniformly. - Pour into muffin pan until it almost gets to the brim. -Place in oven & bake for 20 minutes. -Garnish with more cheese if needed & bake extra 2 minutes. - Remove from oven and cool for 5 minutes before serving. - Serve...

                  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 ...

Akara is a popular delicacy in Nigeria made from ground Black-eye cow-pea. It is very simple to make and delicious to enjoy.  Ingredients 2C cowpea ( Soak the dry beans in water for like 1-2hrs, rub vigorously against palms, then wash off skin leaving behind a clean white flesh ). Habanero pepper to taste Onions (1/2 bulb) Salt to taste Maggi (soy sauce)  Vegetable oil for frying Method In a food processor/ blender, crush cowpea, pepper, onions into a semi-thick paste. Pour paste into a bowl, add in salt, Maggi (soy sauce), little oil and whisk fast to incorporate air (This leaves it Fluffy). Heat Oil in a Pan over medium for deep frying. Gently scoop paste balls into the hot oil , giving 1 inch space between each balls. After like 3-minutes, use a fork to turn them over. Akara balls on Fire!! Keep doing this after each 3 mins until both sides are golden brown. Drain into a kitchen paper to squeeze out excess oil. Serve with hot corn porridge or oa...

               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 ...

  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...

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...

                Healthy fats is necessity in our meals even for weight loser because they have high antioxidant powers and prevent us from injury while exercising.                    Avocadoes are one of the best Mother nature's gift to man. They are anti-aging, make you fuller, makes the skin glow and a good cleanser because of its richness in VITAMIN E. Try this avocado recipe and thank your body later.  Sitting Pretty!! (Lol, Not for too Long) INGREDIENTS 1/2 of 1 medium sized Avocado. Handful of diced pineapple (remove the hard core  to make smoothie smoother). 6 pieces of grapes 1/2 cup almond milk (soy-milk) Handful of fresh parsley Tablespoon sized ginger (washed and unpeeled) 3 ice cubes METHOD OF PREPARATION Put all ingredients into the blender, crush smoothly into a juice. Serve chilled or store in a tight container in...

                 Hiiii!! What did you think about my title?? hahahahaha (hilarious) or boring? Well I looked out for a creative name and decided to make up one.                 I promised to do more on smoothies because of the Great benefits that come with them. This smoothie is an energy booster and also contains three powerful ingredients (Pineapple, parsley, ginger) that ignites the body to healthy excitement. Have you noticed that all my smoothies are green? lol, because vegetables can't be left out most of the time. You can never go wrong with the green color. Ingredients 1 medium size banana (rich in potassium for good blood flow & pressure control) Handful of diced pineapple (please remove the hard core to make the smoothie smoother) Handful of steamed carrots 1 tablespoon sized ginger (washed & unpeeled). Handful of fresh parsley (Great cleanser) 1/2 cup (125ml) of ...

Smoothies are body smooshers!!                                   My last post on pineapple sunshine smoothie outlined the benefits of smoothieing. Smoothies are a quick meal fix especially for busy individuals either for breakfast or in-between snack. The type of smoothie you make depends on what food you will eat along with it. if it is solely a meal, it has to be rich (containing carbs, protein, fats, minerals and vitamins in form of vegetable and herbs) in order to meet your requirement for that given meal without going hungry soon after. If as an accompaniment or side-dish, it can be made from fruits solely as a juice. Remember : Smoothies are cheap to make especially when made with foods in season (eating healthy does not have to been expensive when properly planned). They are also a great way to take in an ample amount of fiber in form of vegetables without having to chew it (some people ...

Hi friends,      HAPPY NEW MONTH (tempted to say HAPPY NEW YEAR! lol because January seemed like a year). Hope we are setting our goal right and working hard to achieve them? Remember: NO PAIN,NO GAIN!! Today's post is on smoothies. A classic smoothie should supply us with variety of nutrients (meaning not just centered on fruits). Veggies, healthy fats like avocado, olive oil, peanuts, almonds e.t.c, proteins like soy-milk, cow milk, protein powder as well as herbs like garlic, ginger, parsley e.t.c are constituents of a good smoothie to help nourish your skin. They are enjoyed as: in between meal snacks eaten with portioned meals pre and post work out drinks. mock-tails against the overly sweetened beverages.  They are inexpensive to make because you don't need to use all a whole bunch of banana or whatever fruit for an on-spot smoothie (excess fruits in one sitting can lead to weight gain and defies healthy eating!!). PINEAPPLE SUNSHI...

Hello everyone! YUMMY PUDDING!           TGIF (Thank God is Friday!). Yesterday around 6:30pm, I was trying to make a salad. I had cabbage, baby carrots, olives and broccoli and then remembered that I had a can of pumpkin. I popped the can open and saw a ground pumpkin not in chunks (earlier thought). I asked myself LOUDLY (what next? the weirdo part of me you might love to know. LOL). I remembered eating a pumpkin pie during thanksgiving in the States but never made one myself. The AMAZON WOMAN in me SPRANG UP to bake herself a PUMPKIN PUDDING not pie (pie needs a pie crust which I did not have at the moment).              Pumpkin is a gigantic vegetable found on the shelves of most local market along with carrot, green beans e.t.c across the world.  It gets dissected into cubes, cooked until tender before eaten. For my Africa friends, In case you are figuring how you t...

Hi friends,       Sweet potatoes are favorite carbs selection for healthy eaters. They make us fuller with small quantities, they are rich in fiber, Betacarotene (good vision & immunity boost) and Potassium (good for high blood pressure reduction).       My recipe today had me baking my potatoes than frying them(I eat them this way most times). The end result was delicious, finger licking, tantalizing and had me craving for more!!!! Ingredients   1 medium sized sweet potatoes 1 tablespoon vegetable oil (I used canola) Ground seasonings (black pepper, ginger, garlic, onions) Pinch of salt to taste unbaked potatoes seasoned on baking tray Baking tray Procedure 1) heat up your oven at 350F for 7mins 2) While the oven is heating up, get a baking tray, lightly grease it.  3) Slice potatoes and line them neatly on baking tray.  ground seasonings 4) drizzle them with salt, ground seasoning...