Who Says Fufu (Akpu) Has No Nutritional Value?

Fufu is a staple food in West and Central Africa. It is in a thick paste-like form usually made by boiling starchy root crops and pounding with a mortar and pestle until the desired texture is attained. Fufu tastes wonderful especially with groundnut soup, dried fish and assorted vegetables soup but it takes many hours of aborious work to prepare. First, you prepare any soup of your choice, boil the plantain, yam or cassava then you pound into a paste-like mix; something you can swallow without first chewing it. A lot of people think making fufu is very tedious. yet but it does has its nutritional value too which is mostly dependent on the soup and meat or fish that it is served with. Cassava is rich in carbohydrates which supply the body with energy. Plantain is extremely low in fat, high in fibre and starch, very low in cholesterol, rich in potassium, and is commonly prescribed by doctors for people who have low level of potassium in their blood. Vegetables used in the soup preparation provide important minerals and vitamins in human nutrition. Vegetables are also low in fat and calorie. In addition to proteins, vitamins, and minerals, fish oils contain polyunsaturated fats. These are essential for healthy skin, and the normal operation of the liver and kidneys. They also reduce the cholesterol level in blood, decreasing the chances of heart ~eNow Now.com ~

"Food"...Onje!

Hello friends, this was written by a friend of mine Bimbo Adebajo and posted on my Facebook group page, just thought i should share it with you, very insightful and oh so true.

For the WEEKEND folks...!

"FOOD".....onje..Chikula.....small but MIGHTY......!

Looking at the whole cooking process, from the very thought of hunger in the right side of the brain, the salivating of the ideas coming to our mind, checking the purse, should we go to MacDonald s, Tantalizers or Mama put by the mechanic shop under the bridge or should we rather go home and steam some vegetables and live healthy or should we go for our regular dodo and egg, indomie concussion or better still eat our regular Peanut Butter and Jelly (PBJ) sandwich.

Suddenly we remember the weight issue, we have been trying and using all available skills from Dr Oz to Dr Phil to Weight Watchers to 'mama alagbo' at the corner street on how to get our weight issue balance.

We all put on weight easily but find it chaotic to let go of the excess fat, our regular cat and rat game.... so what do you think of these simple everyday living recipes...!

•Get a smaller size plate for eating
•Eat inside and less Eating outside
•Eat lots of fruits and vegetables and less carbohydrate
•Eat small quantity on at least a 5 hours interval; no matter the job shift or life style
•Exercise regularly either by walking or going to the gym
•Drink more water and less soda
•Avoid eating late
•Divide your plate into 4 parts making service room for vegetables, carbohydrates, chicken or beef and protein

&......On the lighter mood, buy exactly your dress size and not a size bigger!
ENJOY your Weekend....!
BB.7.27.12

Health benefits of dates

I love this wonderful fruit, make for a great snacks and it's sweet taste is just right to satisfy my sweet tooth, you can imagine my pleasant surprise when i found that it's actually good for my health,take a look at the following fact about this fruit;

• Wonderfully delicious, dates are one of the most popular fruits with an impressive list of essential nutrients, vitamins, and minerals, required for normal growth, development and overall well-being.
  
• Fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months.
  
• The fruit is rich in dietary fiber, which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
  
• They contain many health benefitting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
  
• They are a good source of Vitamin-A which is known to have antioxidant properties and is essential for vision. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
  
• The fruit is very rich in antioxidant flavonoids such as beta carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and thereby found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  
  
• Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.
  
• In addition, They are good in potassium. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.
  
• They are also rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Magnesium is essential for bone growth.
  

Coconut Milk; Add ons or Delete?

1.  Coconut milk is extracted by grating mature coconuts and squeezing them by using cheesecloth or both bare hands. This milky white liquid is used in several food recipes like sauces, delicious curries and desserts. Apart from making foods tastier and creamier, coconut milk is also a healthy addition to various food preparations. 
    The following are some of the health benefits of coconut milk:
2. Helps to maintain blood sugar places: Glucose intolerance may cause manganese deficiency in your body. Coconut milk is a rich source of manganese. Whole grains, legumes and nuts are some other excellent sources of manganese.
   
3. Keeps skin and blood vessels flexible and elastic: Copper is a very important mineral for most of the bodily functions. Copper and vitamin C help to maintain the flexibility and elasticity of the skin and blood vessels.
   
4. Aids in building strong bones: Coconut milk is not rich in calcium, but it is rich in phosphorus. Phosphorus is an essential nutrient that the body needs for strengthening bones. It is must to take phosphorus with calcium particularly to prevent bone loss because it supplies phosphate to the body.
   
5. Helps to prevent anemia: Lack of iron is the most common nutrient deficiency among the people throughout the world. Iron deficiency in body does not allow the body to develop enough hemoglobin for keeping sufficient oxygen levels in red blood cells, resulting in anemia. Each cup of coconut milk supplies the body with nearly a quarter of daily value of iron.
   
6. Decreases the risk of joint inflammation: Selenium is an important antioxidant. It controls the free radicals and thereby helps in relieving the symptoms of arthritis. It is observed that people with low levels of selenium may suffer from rheumatoid arthritis.
   
7. Helps in lowering high blood pressure: People who are concerned about their blood pressure will not face any problem consuming foods containing potassium. Potassium helps in lowering blood pressure levels in the body.
   
8. Helps in maintaining healthy immune system: Coconut milk helps in warding off colds and coughs by keeping the immune system healthy. It supplies vitamin C to the body which boosts the immune system.
   
9.  Coconut milk contains many vitamins, minerals and electrolytes, including potassium, calcium and chloride.
   Saturated Fat: The saturated fat in coconut is made up of short-chain and medium-chain fatty acids the body quickly turns into energy instead of storing as fat. Therefore, even though it's high in saturated fat, coconut can aid in weight loss.
   Lauric Acid :Half the medium-chain fatty acids in coconut milk are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal. Coconut milk can help boost the immune system.
   Dairy-Free :Coconut milk is a dairy-free alternative for those who are lactose intolerant or allergic to animal milk. This vegan drink is also soy-free, gluten-free and nut-free.
   Skin Care: Coconut milk is used in skin-care products to moisturize the skin and relieve dry skin and rashes. It also can be used on the hair and in baths.
   
   

Health benefits of Coconut juice

Coconut water is the juice in the interior or endosperm of young coconut. The water is one of the nature’s most refreshing drinks consumed worldwide for its nutritious and health benefiting properties.
Its juicy water is and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones.

• 
  Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels in the body.
  
• Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.
  
• Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace fluid loss from the gastrointestinal tract and reduce the need for intravenous therapy. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) osmolarity. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. However, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition with much needed calories would be an ideal drink than any other brand of soft drink beverages in dehydrationusually obtained by opening a tender, green, healthy, and undamaged coconut. The liquid is clear, sweet, and sterile conditions.
  
• Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA polymerases etc. Altogether, these enzymes aid in digestion and metabolism.
  
• Despite very light consistency, its water has much better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of fruits like oranges. (Compare mineral composition of orange).
  
• Its water is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
  
• Coconut water contains a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolytes deficiency in the body due to diarrhea (loose stools).
  
• In addition, fresh coconut water has small amount of vitamin-C (ascorbic acid); provides about 2.4 mcg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant

OFADA RICE; A PLUS IN YOUR DIET!

Ofada rice, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytochemicals that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins. Ofada rice also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants.
The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period of time.
The benefits of eating brown rice such as ofada rice are many and outweigh eating the polished one. Most of the health benefits attributed to brown rice are scientifically proven and are not just a folk lore. What is more, scientists indicated that consuming brown rice is far better in the prevention of diabetes as compared to white rice.
Diabetes is a condition where the body finds it difficult to regulate blood sugar. The sugar comes from the digestion of starchy foods like bread, rice, yam and noodles. Increase in glucose level in the blood progressively damage the eyes, kidney, nerves, heart and major blood vessels (arteries).
A 2010 study in the journal Archives of Internal Medicine, which was the first to specifically examine white rice and brown rice in relation to diabetes risk among Americans, estimated that replacing 50g of white rice (just one third of a typical daily serving) with the same amount of brown rice would lower risk of type 2 diabetes by 16 per cent.
But when white rice is replaced with other whole grains, such as whole wheat and barley, the risk of developing diabetes was reduced by 36 per cent.
Ironically, eating brown rice is not associated with ethnicity, but with a more health-conscious diet and lifestyle after the researchers adjusted for a variety of factors that could influence the results, including age, body mass index, smoking status, alcohol intake, family history of diabetes, and other dietary habits.
Brown rice is superior to white rice when it comes to fiber content, minerals, vitamins, and phytochemicals and it often does not generate as large an increase in blood sugar levels after a meal. Milling and polishing brown rice remove most vitamins and minerals. In addition, milling strips away most of its fibre, which helps deter diabetes by slowing the rush of sugar (glucose) into the bloodstream.
According to a consultant endocrinologist, white rice has high glycaemic index, causing fat to be deposited in the body. The excess carbohydrate, in turn, causes an increase in insulin resistance of cells in the body.
Glycaemic Index (GI) measures how quickly glucose (carbohydrate) is released into the bloodstream after eating.
The body absorbs carbohydrates from different foods at different rates. This leads to varying effects on levels of blood glucose and the hormone insulin, which converts glucose into energy.
Because high—glycaemic index foods increase blood glucose levels significantly, they increase the body’s demand for insulin. This can contribute to problems with the pancreas (which produces insulin) that may eventually lead to diabetes.
In addition, high—glycaemic index foods can directly decrease the body’s response to insulin by increasing the production of fatty acids after meals.
Foods high on the glycaemic index, such as rice and other simple carbohydrates like white bread and noodles cause a rapid spike and then a drop in blood glucose. But high-fibre foods such as brown rice and beans, which makes people feel fuller longer, keeps blood sugar levels more stable.

fresh food...healthy living!

Okro and bitter leaf soup

 

This soup is my favorites any time and day, not only because it taste so delicious but also for its health benefit that cannot be quantify. It s budget friendly and  an ideal soup to cook in a jiffy within 10mins, its ready and great together with any swallows of your choice e.g sermovita, wheat meal, pounded yam just to mention a few.

Okro  is rich in vitamins, fats and oil and dietary fiber. Foods rich in dietary fiber have been shown in scientific studies to prevent colon cancer while bitter leaf have great nutritional, herbal and medicinal value.
It is contains very high amount of zinc, important in many enzyme function and keeping the skin fresh.
As a general guide, washing your leaf very well and by so doing, you remove saponins to concentrations that are okay for the body to handle.
They also contains saponins and tannins (glycosides), as well as alkaloids. At least 13 other new compounds or vital ingredients have been found in these leaves, after a 40 years study, and have the following benefits:
• Ant-i malaria
• Anti-bacteria
• Anti-parasites
• Anti-cancer.
It is also effective in preventing indigestion, scurvy, sciatica, and rheumatism.

 

UPO OGEDE (NAIJA PLANTAIN PUDDING)

Nigeria  no doubt have a rich and versatile food culture that is tasty and at the same time nutritious. As a first time visitor,your visit will not be complete if you have not tasted this dish that is made out of ripe plantain. It can be eaten on it's own or with fish in tomato and onion sauce. It can also be made with unripe plantain for diabetic patient or with fresh corn to be enjoyed by the whole family.
Plantain which is the main ingredient in this recipe is a rich source of potassium which  helps to regulate the body's fluid levels, not only that but it also has a great part in regulating the blood pressure. It  helps to keep the heart thumping steadily, regularly and is also essential to the nervous system. Potassium works to promote the proper functioning of the tissue that makes up the nervous system, serves to enhance muscle control plus the growth and health of cells particularly through its importance in waste product removal. This mineral is also vital to the kidneys in their waste removal tasks while playing an important role to mental function as well as to physical processes. It helps to promote efficient cognitive functioning by getting oxygen to the brain.

This rich produce is easily source from your local market and is very cheap when in season (Dec through to March) but you can also see it to buy all year round.

To make this recipe you need the following; 
plantain (ripe or unripe as u want)
fresh pepper
Onion
Fresh leave or can
Palm oil
 crayfish or shredded dry fish

Method: Peel and cut plantain into chunks and blend to a smooth consistency, add a cup of plantain flour, stir and add the blended pepper and onion, add the crayfish,dry fish, knorr cubes,and a cooking spoonful of palm oil. Stir and taste for salt, scoop into washed leaves or cup, arrange on a rack immerse in water and cook for 30 min. Insert a toothpick,when it comes out clean,its ready.
Serve with fish in shredded sauce and enjoy your meal.

fresh food...healthy living!   

Sugar for a diabetic patient??

When you think of managing blood sugar, odds are you obsess over everything you can't have. While it's certainly important to limit no-no ingredients (like white, refined breads and pastas and fried, fatty, processed foods), it's just as crucial to pay attention to what you should eat. We suggest you start here.
Numerous nutrition and diabetes experts singled out these power foods because 1) they're packed with the 4 healthy nutrients (fiber, omega-3s, calcium, and vitamin D) that make up Prevention's Diabetes DTOUR Diet, and 2) they're exceptionally versatile, so you can use them in recipes, as add-ons to meals, or stand-alone snacks.
1. Beans Beans have more to boast about than being high in fiber (plant compounds that help you feel full, steady blood sugar, and even lower cholesterol; a half cup of black beans delivers more than 7 grams). They're a not-too-shabby source of calcium, a mineral that research shows can help burn body fat. In ½ cup of white beans, you'll get almost 100 mg of calcium—about 10% of your daily intake. Beans also make an excellent protein source; unlike other proteins Americans commonly eat (such as red meat), beans are low in saturated fat—the kind that gunks up arteries and can lead to heart disease.

How to eat them: Add them to salads, soups, chili, and more. There are so many different kinds of beans, you could conceivably have them every day for a week and not eat the same kind twice.
2. Dairy You're not going to find a better source of calcium and vitamin D—a potent diabetes-quelling combination—than in dairy foods like milk, cottage cheese, and yogurt. One study found that women who consumed more than 1,200 mg of calcium and more than 800 IU of vitamin D a day were 33% less likely to develop diabetes than those taking in less of both nutrients.
You can get these nutrients from other foods, but none combine them like dairy does. Stick to fat-free or low-fat versions of your favorite dairy foods—"regular" has a lot of saturated fat. How to eat it: Drink milk with some meals instead of soda or sugary juices, have yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or thicken certain soups.
3. Salmon Nutritionists can't recommend this seriously healthy fish enough. It's a rich source of omega-3 fatty acids (3 ounces provides as much as 1,800 mg), healthy fats that reduce the risk of heart disease, whittle your waistline, reduce inflammation, and improve insulin resistance. Salmon is also one of the best nondairy sources of vitamin D around.
How to get it: Sauté a salmon fillet for dinner instead of chicken or meat once or twice a week (it's easy to season and toss in the oven), or add canned salmon to salads or omelets.
4. Tuna Another amazingly healthy fish, a 3-ounce piece of tuna contains 1,300 mg of omega-3s and a respectable amount of vitamin D to boot. But tuna can be high in mercury, a compound that may cause neurological problems in huge doses.
To be safe, buy canned light tuna instead of albacore and limit your tuna intake to 12 ounces a week.
How to eat it: Make tuna salad sandwiches, pile on whole wheat crackers as a snack, or throw steaks on the grill instead of burgers.
5. Barley One of the healthiest grains you're probably not eating, barley is rich in a specific kind of soluble fiber called beta-glucan. Research shows beta-glucan can lower total and LDL cholesterol by preventing your body's ability to absorb it; one review found that consuming just 3 grams a day—about the amount in a single barley serving—can lower cholesterol by 8%.
Thanks to its fiber abundance, barley can also help steady your blood sugar while filling you up—a weight loss bonus. The grain even boasts a modest amount of calcium.
How to eat it: Look for hulled barley, which isn't as refined as the pearl barley that supermarkets typically carry (you may need to visit a health food store). Soak it overnight before cooking, then add to soups, stews, or rice pilaf.

6. Oats Like barley and beans, oats are a diabetes power food because of their fiber content—a half cup of instant oats provides 4 g. Research shows that oat lovers can also lower total and "bad" LDL cholesterol and improve insulin resistance. All the soluble fiber oats contain slows the rate at which your body can break down and absorb carbohydrates, which means your blood sugar levels stay stable.
How to eat them: The easiest way is straight from your cereal bowl, but you can also sneak oats into all kinds of recipes, from pancakes to meat loaf to cookies.