NUTRITION IN HEALTH

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...