NUTRITION IN HEALTH

                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...

                  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 ...

Preparing for a pot-luck? On a budget? This recipe is not only budget-friendly but easy to prepare for any occasion or family/ personal consumption. Yummy Peppered Gizzard!! SECRET OF THIS RECIPE: Marinate the gizzards 24-hours prior to the day of preparation. It does the magic test. Ingredients Fresh Gizzard Marination Fresh ginger Fresh garlic Fresh onions Habanero Bouillon cube (Maggi) or soy-sauce Dijon Mustard (like 1 teaspoon) Curry spice powder Italian Seasoning (it contains thyme, rosemary) Dijon Mustard!! Ingredients used for marinating!! Garnishing Red, yellow and orange sweet ball peppers (sliced) Ketchup (Optional) Vegetable oil  Fresh onions (sliced) Procedure Blend 1-4 marinating ingredients and pour over the gizzards in a pot.  Season with 5-8 to taste and place in a refrigerator to marinate for 24-hours. On the next day, Place over medium heat stove and cook until it is tender and juicy (P.S: don't cook over high...

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...

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...

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...