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 nourish your wellness via food. This smoothie can cheer up your mood providing antioxidant and anti-inflammatory nutrients for immune boost and fiber to ease digestion for 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...

              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...

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...