Christmas menu

We are fast approaching the time of the year that we look forward to,the holiday season, the christmas season to be precise, the time that we cook as if our whole life depends on it. It is the opportunity of having new clothes, new shoes, new hairdo and eat what otherwise we would have denied ourselves.

I've often wondered why we indulge ourselves durind this season,this is the only time that the limit is kept off lid as far as having a good time is concerned, it's as if we must pay ourselves for sacrifices made in the course of the year and what better way to do this than to satisfy the cravings,some people take this task seriously that long before the d-day, they started storing up on different kinds of foods and goodies; taking prominent place is the chicken,goat and of course the inevitable rice; others ice-cream,sweets,cakes,juice, you name it but then a word of caution, as much as this is allowed, we must ensure that our menu is well balanced and carefully planned in other to give ourselves not only a treat but a nutrition ones as well.

When i was young, mum will allow us to eat as much rice as we want even if it means eating it three times a day but the result is sleeping in the toilet all through the night as we stool frequently, this made me determine to avoid the same mistake with my family.

A suggested menu for christmas can include the following:

Breakfast: Moi-moi elemi meje (a special type of bean cake stuffed with eggs, fish, prawn)

                served with custard ,oats or pap.

              *Fried potatoes, bake beans & boiled eggs.

              *Fried plaintain/yam with fish or vegetable stew

              *Bread, butter, sausages, omelette and beverage.

Lunch:  Fried rice or white rice with chicken stew and coleslaw

          * Pounded yam served with okra soup with lots of dry fish and prawn

          * Sermovita with banga soup or vegetable soup

Dinner: * Noodles or pasta served with shredded beef in vegetable sauce

          * Boiled sweet potatoes with fried eggs 

You can also preapare snacks like yam balls, banana fritters,scotch egg and also make fruit drinks like watermelon and pineapple juice, lemonade and orange juice. This way you can ensure that that your  family have a  balanced meal.

For those on diet,all you need is a small portion and grilled food in place of frying, have chicken and salad, fish or potato salad, the list is endless. So what are you waiting for, start planning for your christmas menu, remember too much of everything is bad, the trick is to have good food dressed up as treats.

Enjoy yourself, happy holiday.

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Garlic : Helping your health

Garlic was used during registered background for therapeutic and also culinary purposes. Garlic cloves has germanium within it. Germanium can be an anti-cancer realtor, as well as garlic herb has much more of this compared to every other herb. 

Inside diagnostic tests, rodents given garlic clove showed simply no most cancers advancement, although mice that just weren't given garlic cloves demonstrated at least some.

 1. Garlic has been shown to slow down tumor rise in man topics in some parts of the globe. 

2. Another benefit of garlic is it helps control the body's blood pressure levels. Consequently regardless of whether you have issues with minimal or high blood pressure, garlic clove will help equalize  it.

3. Garlic help improve your own body's protection towards allergic reactions; help loosen oral plaque buildup from your artery wall space; regulate your own glucose levels; and is also a good choice for harming and also expelling organisms including green worms from your body system.

If theres a spice that provides the most health benefits for the human body since time immemorial, nothing comes close to allium sativum or most commonly known in the kitchen as garlic. 

If theres a long list of dishes that garlic helps in making more palatable, there is also the same long list for diseases that garlic helps prevent or treat. No wonder that it is considered to be one of the most versatile spices in the kitchen and most importantly, the healthiest spice of all times. 

Mother Nature's mouth freshner: PEPPER FRUIT!

Pepper fruit!, The name alone takes me back memory lane, i always ask myself what exactly is my obsession about this great fruit and truthfully i cannot really explain it suffice to say i love the aroma when you crush the seed and the way it instantly releases a fresh and pleasant taste in your mouth, very handy to have in your purse for the times you eat out, instead of reaching for that piece of bubble gum or mint why not try this, if you can get past the spicy hot taste which really is momentarily, you will instantly fall in love with, it is a seasonal fruit that is found during the rainy season.
As is my habit to do, i instantly decide to check for any recorded health benefit of this great fruit, i was amaze at what i discover particularly in the official website of Edo state of Nigeria.
The fruit is held to be a good source of vitamin, minerals and fibers. According to Nigerian researchers in department of Optometry Abia State University, a meal rich in pepper fruit reduces the risk of glaucoma by stabilizing the Intra Ocular Pressure (IOP) of the eye.
 Pepper fruit is a well-known Nigerian spicy medicinal plant normally used in folk medicine to cure fever, cough, toothache, as well as a stimulant and in the preparation of some special dishes for pregnant and postpartum women because when applied to their food, it aid in the uterine contraction.
So what are you waiting for, get rid of your gums and sweets, indulge yourself for a healthier you!

The world most perfect food: AVOCADO.

The avocado has been called the world’s most perfect food and has many health benefit, it has achieved this distinction because many nutritionists claim it not only contains everything a person needs to survive but  has also been found to contribute to the prevention and control of Alzheimer’s, cancer, heart disease, diabetes and other health conditions.

The avocado originated in Puebla, Mexico and its earliest use dates back to 10,000 years B.C. the avocado, also called the alligator pear, is a high-fiber, sodium and cholesterol-free food that provides nearly 20 essential nutrients, including fiber, is rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) — as well as potassium.

There are many ways to eat this delicious vegetable;

1. The easiest way is to cut the avocado in half and sprinkle it with salt or eat it plain as it is.

2. Chop the avocado and add it to a salad, or use it as a topping or side garnish for soup.

3. Mash an avocado and spread it on bread or a cracker(in place of butter or cream cheese).

4. Cut an avocado in half and fill the little hollow (left after you remove the pit) with your favorite healthy topping such as herbed rice or couscous.

5. Blended with fruit, avocados make a rich and delicious snack, side dish or dessert — and produces highly-nutritious baby food which delivers “good fat” for baby’s brain and physical development.

 Avocados have lots of calories because of their fat content. According to Web MD, “A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger”. Diet experts have long urged to go easy on avocados in favor of less fatty fruits and vegetables. But nutritionists taking another look, are finding that most of the fat in an avocado is monounsaturated the “good” kind that actually lowers cholesterol levels.

Whole Wheat: The whole truth!

Some foods (like wheat) can make an outstanding contribution to your meal plan; To be considered whole wheat, a grain must still contain the endosperm, bran and germ. Many processed or refined version of wheat contain only the endosperm. Wheat can be difficult to find in high-quality form; can be more commonly associated with adverse reactions than other foods; and can present more challenges to our food supply in terms of sustainability.

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed ,In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive and this qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.

Women Who Eat Whole Grains Weigh Less, A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight, Whole wheat is rich in omega-3 fatty acids, vitamin B and fiber. Fiber has shown to help individuals lose weight.

Whole Grains Substantially Lower Type 2 Diabetes Risk because Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• reduction of inflammatory disease risk
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss

To eat or not: CORN!

Rainy season comes with many diseases and there is threat of various infections that are borne from water, thus it becomes necessary for you to keep yourself healthy during this season. This season brings in the advert of corn, black pear otherwise known as “ube” amongst the ibo speaking tribe of Nigeria.

These two eaten together is a great and inexpensive way to boost your immunity. The corn is rich in phosphorus, magnesium, manganese, zinc, copper, iron and selenium, the high amount of fiber present in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
Being rich in foliate, it helps the generation of new cells, especially important before and during pregnancy.
Those suffering from anemia have shown positive effects after consuming corn, the Pantothenic acid present in maize helps with the physiological functions of the body. The presence of thiamin helps in the metabolism of carbohydrates.
Corn has been found to be helpful in treating kidney problems, including renal dysfunction. The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.
The vitamin B12 and folic acid present in maize prevent anemia caused by the deficiency of these vitamins.

The pear on the other hand contains antioxidants such as vitamin C and coppers which fight off free radicals and which help boost a strong immune system that is essential in fighting off disease and illness in the body. In order to avoid birth defects, it is important for a pregnant woman to consume enough folic acid. Pears contain 10-20 mcg (about 5% of the RDA) of the natural form of folic acid, folate, and they should be included in a healthy prenatal diet.

So it is very imperative that we take advantage of the season to eat of this beautiful veg as much as we can, rem it’s all about fresh food…healthy living!

Dodo Ikire

This is a delicacy made from overripe plantain made popular among the ikire indignes in Nigeria.

You can serve with hot pepper sauce with a glass of wine.Enjoy!

Ingredients:

 

3 large plantains, with black skins
3 teaspoons cayenne pepper
salt
oil, for deep-fat frying (a mixture of 1/3 palm oil and 2/3 vegetable oil)

Directions: 

Heat the oil until hot but not smoking (about 350ºF).
  

Cut the plantains into coarse dice. 

 

Mix in the cayenne and salt and form into small balls.

 

Flatten the balls slightly and place them in the hot oil.

 

Lower the heat slightly and cook the plantain balls until they are browned.

 

Remove with a slotted spoon and drain on paper towels.

Serve warm.