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...

                         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...

               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...

              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...

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...

               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...

                  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 ...

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 ...

I previously posted my classic healthy chocolate Banana cake in my blog. This new recipe takes an all new direction to strawberry. When I think of strawberries, I hear antioxidants. Enjoy!!! Yummy and Moist!! Goalzzzz!! Ingredients!! Ingredients 5 whole strawberry (sliced) chocolate pieces (I used unsweetened) 1 medium-sized ripe bananas 1/2 cup of overnight soaked oatmeal (link to make this:  https://www.nutrientdoctor.com/2018/04/overnight-soaked-oats-power-benefits.html   ) 1/2 cup of flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon leveled cinnamon powder 1 teaspoon vanilla essence flavor 1 whole egg 21/2 tablespoon of sugar pinch of salt 2 leveled tablespoon of butter (melted) Batter!!! Method Heat your oven to 325F (if you don't have an electric oven, make use of the local oven over a stove) Get a bowl, toss strawberry and chocolate with 1/2 tablespoon sugar and keep aside. In a pot, melt butter ove...

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...

This simple recipe can be used as a snack, breakfast and even delicious for children meals. Ingredients (servings: 2) 2 whole boiled eggs Guacamole ( https://www.nutrientdoctor.com/2018/05/guacamole-dressing.html ) Paprika 1/2 teaspoon granulated sugar ( optional ) Procedures Prepare guacamole according to my recipe  https://www.nutrientdoctor.com/2018/05/guacamole-dressing.html Cut Eggs into equal halves and remove egg yolks Place egg yolks, sugar into guacamole bowl and mix uniformly Carefully fill in the egg white centers with the mixture in 3. Drizzle with Paprika and serve warm/ chilled. You got questions, email me at dietbukka@gmail.com. Subscribe for FREE for future notifications. This is a great substitute to quench sweet tooth cravings.

The weekend is here and cravings comes calling....... Guess what?? This cookies are low in table sugar, High in fiber, moderate in fat and still delicious...... Ingredients  (Makes: 12 medium cookies) 3/4 cup flour (sifted) 1/2 cup whole oatmeal 3 tablespoon sugar ( use 4 tbsp if you want it sweeter ) 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 evaporated milk Pinch of salt 3 Tablespoon butter/margarine (melted) 1 egg 1 teaspoon vanilla extract semi-sweet Chocolate chips (optional) Method Dough molds!! Mix 1-7 (dry ingredients) together and keep in a clean bowl. Add in sugar, egg, vanilla into melted butter and mix together. Add in method 2 into 3 and mix very well with a spoon or whisk. Add in chocolate chunks and mix well. Refrigerate for 3-hours. Make small dough molds into a lightly oiled baking pan or using a parchment paper. Place in oven and bake exactly 15-minutes at 350F. Serve warm with a Glass of any smoothie...

         This classic recipe is rich in vitamins, minerals, antioxidants and phyto-chemicals to satisfy your cravings in a healthy way. In a previous post, I outlined the benefits of pineapple (link:  https://www.nutrientdoctor.com/2018/05/pineapple-what-you-dont-know-about-it.html ). Strawberries & tomatoes are rich in antioxidants to fight off free radicals from the body. Cucumbers are great for natural skin glow. This smoothie is made with only 5 ingredients and requires 10-minutes preparation time. Ingredients (serving size: 1; 1.5 servings of Carbs )  1 C Pineapple Half medium size tomato 2 strawberries cucumber (egg-sized) Fresh ginger (cube size) Method of preparation Put all ingredients in a blender liquefy into a smooth paste, add water as desired when blending. Serve chilled. Enjoy at any meal time with other accompaniment OR as a snack. Try it friends and please leave your feed-backs. Please Sh...

OVEN FRESH!!       If you meet me on a tête-à-tête, you would know I love to snack especially on weekends. Due to the sugar content in snacks sold at confectionery shops, I always choose to make my own snack using fruits for sweeteners, and substituting some flour with fiber for quick fullness. This surely always satisfy my crave without me having to ingest high calories. Oatmeal Banana chocolate cake glows on our menu today. I am sucker for Chocolate especially dark chocolate. This recipe requires only 10 minutes to prepare . Such a quick way to eat healthy right? You don't need a cake mixer to get the perfect texture.  I did not add any butter, margarine or oil and it still came out perfect. Cutting calories. yummy slices Equipment required   ( Preparation time: 10mins) Hand whisk Table fork Baking pan coated with a little oil and dusted with flour to prevent sticking Cooking stove Teaspoon Bowl for mixing Measuring cup ...

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...