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...

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...

              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...

               This simple recipe has 3 ingredients only. Did I forget to say that the dressing is out of this world on the taste-buds.....The paprika added into the mayo gives it the needed kick to enhance the salad's flavor. Chili pepper can be used in place of paprika too though I prefer the latter.             Ingredients 1.      Cabbage (Handful, shredded) 2.      1 medium Apple (diced) 3.      1 tbsp Sesame seeds (optional) Salad dressing ·        Mayo ·        Paprika/ Chili pepper       ACV (Apple cider vinegar) P.S:  Combine both together for a perfect flavor.... Method of Preparation ·        Combine ingredients 1-3. ·        Add in dressing and toss well to combine fla...

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...

Living in diaspora makes it difficult to prepare signatory dishes like Abacha (Origin From Eastern part (Igbo) of Nigeria). I created mine in diaspora style and it turned out PERFECT...... Ingredients Ingredients Used!!! A handful of dry Abacha straw Seasoned Boiled Fish + its stock Potash (akawu) 3 tablespoon Red palm Oil 1 tablespoon ground crayfish Maggi Cube (soy sauce) Salt to taste Pepper to taste Ogiri ( optional ) Garnishing Onions ( sliced ) tomatoes ( diced ): This can be replaced with garden eggs, cucumbers.  Method Soak Abacha in lukewarm water for 2-mins, drain into a sieve/coriander to soften. Get a small bowl,add in potash, water (6 tablespoon), turn and allow to settle for 5-minutes Pour liquid from soaked potash into a clean pot Heat Oil over medium heat and pour into the 3, turning continuously as you add it to form a uniform solution. (P.S: Never add potash into oil, it's always the other way round). Add in the Abach...

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...

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...

  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...

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...

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...

Hello friends, HAPPY NEW YEAR!!  The past year has been a challenging but fruitful year for me. My reason for being incommunicado. I am back  with richer and better contents on food recipes (especially for people like me who want to eat healthy but delicious meals) and other science health talks. Feel free to share my links with your friends, drop your comments and critics. Our first recipe this year is on my first mushrooms which I prepared. Guess what? They were AMAZEballzzz!!! Mushrooms are a great addition to a healthy diet. They are nutrient dense (low caloric content), rich in fiber, moderate in protein, low in fat and carbs and rich in Vitamin D2 (Ergocalciferol) for healthy bones.                         I had green beans thrown in too, the reason for the title. Green beans are not left for salads alone (can be boring to eat them in such mon...

Hello Friends!! How have we been doing? It's been a while I posted anything new in my blog due to some behind the scenes planning. I have also been spending more time with my clients conducting exercise classes and helping them stick to their diet plans ranging from weight reduction, diabetes management, autoimmune disorders to pregnancy and under-nutrition AND I am glad on the positive results that emerge out of each plan (diet, exercise and psychological). WELL, enough of the personal me above (Smiles). My write up today and in months to come will be centered on sharing simple and nutritious recipes based on seasonal foods that has helped in my optimal health journey (weight loss and etc). Seasonal foods are cheap, affordable, fresh and widely available when in season. So the earlier we value each food, fruit in their season and use them for our health, the better for our body. So, the seasonal vegetable am working with today is GARDEN EGG!!!!!! Garden eggs are vegeta...