“Eating healthy is expensive”
“I don’t have time to cook”

STOP PLAYING CHESS WITH YOUR HEALTH

Here are some cooking ideas to help you create quick healthy recipes.

You can try on a go.

The foods listed will help you:

-Prevent unnecessary weight gain

-Boost your mood

-Revive your energy

And make you feel good again.

The key to healthy eating should not emphasize on “balance diet” in other words balance diet is an old paradigm that should be discarded for good.

Because, “balanced diet” modeled around eating more carbs, less protein and fats.

This is not a sustainable way to eat especially if you are seeking to lose or maintain weight and also optimize your micronutrients intake.

So the most nutrient dense food should be your priority.

They are(in order of nutrient density/availability):

1. Meats:beef, chicken,goat meat, ponmo, turkey, rabbit, pork, wild game etc.

2. Eggs(Any edible eggs available).

3. Offals; Liver, hearts, intestines, and lungs of ruminants

4. Seafoods: All edible fish in the order of nutrient density fresh fish>smoked fish>dry fish. Limit frying of fish; shrimp, prawns, crabs,oysters, sea snails, calamari etc.

5. Seasonal fruits: mango, African star apple(udara), Avocado, among other seasonal fruits.

6. Non starchy vegetables: Local vegetables; cucumber, garden eggs, tomatoes, green peas, green beans, bell peppers carrots, etc. Leafy greens; pumpkin leaf,garden egg leaf, spinach etc. Exotic vegetables; cauliflower, broccoli, Brussels sprouts, and Kale.

7. Starchy vegetables: Grains; rice. Tuber; yam, potatoes, coco yam. Legumes; Beans, lentils.

This category is where you should practice moderation and must be paired with any of the above categories.

It’s very important not to forget the healthy fats category.

Choose from: olive oil, coconut oil, beef tallow, Avocado oil(most in Nigerian markets are fake) lard, ghee, butter and pure palm oil.

My Favorite quick combos.

1. Yam and egg sauce

2. 4-5 boiled eggs with mix vegetable sauce.

3. 4 Egged omelette with mixed vegetables sautéed in olive oil on side.

4. Any of yam or plantain porridge with smoked fish.

5. Boiled Beef and Salt.

You can also try rice with plenty of leafy greens and boiled eggs.

Beans cooked with plenty crayfish and smoked fish.

Any swallow of choice except semo and wheat(portion controlled) with plenty protein rich soups.

Thanks for reading.

Herbal Teas for Every Skin Concern

1. Anti-Aging & Collagen Boost
- Rooibos Tea
- White Tea
- Ginger Tea
- Hibiscus Tea

2. Hydration & Skin Barrier Support
- Chamomile Tea
- Marshmallow Root Tea
- Nettle Tea
- Licorice Root Tea

3. Brightening & Acne Control
- Green Tea
- Spearmint Tea
- Dandelion Tea
- Turmeric Tea

4. Detox & Skin Purification
- Milk Thistle Tea
- Peppermint Tea
- Fennel Tea
- Burdock Root Tea
- Pure Shilajit Resin

21. #EggcellentFacts: Egg yolks are one of the richest sources of choline, a nutrient essential for brain function and development.

22. #FishyBusiness: The world's most expensive fish is the bluefin tuna, which can sell for up to $2,000 per pound.

23. #RiceRiceBaby: Rice is the staple food for over half the world's population, with Asia producing over 80% of the world's rice.

24. #MeatMe: The world's largest meat consumers are the Australians, with the average Australian eating over 200 pounds of meat per year.

25. #SweetPotatoSurprise: Sweet potatoes are one of the most nutritious foods on the planet, with a single medium-sized sweet potato providing over 100% of the daily recommended intake of vitamin A.

26. #GingerGuru: Ginger has been used for centuries in traditional medicine, with its active compound gingerol having anti-inflammatory and antioxidant properties.

27. #OnionOrigins: Onions are one of the oldest cultivated vegetables, with evidence of onion cultivation dating back to ancient Egypt.

28. #MilkMythBuster: Milk is not essential for human health, and many cultures around the world do not consume milk or dairy products.

29. #PecanPower: Pecans are one of the richest sources of antioxidants, with a single ounce of pecans providing over 7,000 units of antioxidant capacity.

30. #ChiliChamp: The world's hottest pepper is the Carolina Reaper, which has an average Scoville heat unit (SHU) rating of over 1.5 million.

#FoodFacts #Foodie #FoodLover #FoodHistory #FoodScience #Sustainability #FoodSecurity

11. #AvocadoHistory: Avocados have been cultivated for over 7,000 years, dating back to ancient Mesoamerica.

12. #CoffeeBeans: Coffee beans are not actually beans, but seeds from a fruit called the coffee cherry.

13. #PineapplePrickles: Pineapples are the only fruit that contains protein-digesting enzymes, which can break down protein and aid digestion.

14. #SpicyScience: The heat of chili peppers is measured in Scoville Heat Units (SHU), which range from 0 SHU for a sweet pepper to over 2 million SHU for the hottest peppers.

15. #TeaTrivia: Tea is the second most consumed beverage in the world, after water.

16. #MushroomMagic: Mushrooms have a unique relationship with trees, and can even help trees absorb nutrients from the soil.

17. #SushiStory: Sushi originated in ancient Japan as a way to preserve fish by fermenting it in rice.

18. #CocoaCraze: The world's largest chocolate consumer is the United States, with the average American eating over 12 pounds of chocolate per year.

19. #BreadWinner: Bread has been a staple food for thousands of years, with evidence of bread-making dating back to ancient Egypt.

20. #FoodForests: Agroforestry, the practice of growing crops and trees together, can increase crop yields while also promoting biodiversity and reducing deforestation.

#FoodFacts #Foodie #FoodLover #FoodHistory #FoodScience #Sustainability #FoodSecurity

If you're living with ulcer, don't eat tomatoes...
Tomato have high acidity & less vitamin C.

Eat more bell pepper and get your stomach walls healed..

Bell peppers are very high in vitamin C and low in acidity...

Vitamin C is very essential for wound healing and clotting

Okru soup recipe
Okru
Meats
Okpei or locust bean(iru
Stock fish
Dry fish
Seasonings
Fresh pepper
Crayfish
Ugu(optional
Red oil
Procedure: I'll drop two procedures but will start with frying method
*wash your meats,stock fish and dry fish,season with knor cube, little crayfish,pepper and your okpei Perboil it till done, if you're using strong meat then I suggest you cook it half done before adding soft meat,stock fish and dry fish to it and season it ,cook till done*
*Heat up your red oil ,add in the okru and stir for 5m, add in your meats and stock together, add small water if the stock is not enough,add the remaining crayfish and pepper,stir together and check if seasoning cube or salt is needed ,allow it to cook for some minutes,add in your ugu or any other leaves you want,if you don't like any leaves in your okru soup then you leave it like that ,turn off the heat and enjoy with any swallow of your choice....

Please this is normal recipe,for those that don't know how to cook it ,you can add prawns and any other ingredients of your choice*

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A good meal for the evening
Rice
Dry fish and sea fish
Fresh pepper
Onion
Iru
Vegetable leaf
Crayfish
Maggie
Red oil

**vegetable soup recipe**
Ugu leaves(pumpkin leaves
Water leaves
Red oil
Assorted meats (kpomo, intestines,beef
Ogiri Okpei ( castor seed
Seasoning cube
Dry fish
Stock fish
Crayfish
Fresh pepper

**Preparation**
Wash and slice your vegetables separate,pound your crayfish,pepper and okpei together,set aside*
Wash and season your meats,add little water and cook ,add in your stock fish and dry fish ,cook till done,do not add too much water when cooking the meats,just little water and be checking it till done, bring out some kpomo and slice into pieces*

Heat up your red oil ,add in your ground pepper together with crayfish and stir for 3m,add in your meats,sliced kpomo and stir all together for 5m, check if seasoning cube or salt is needed,add carefully if needed and stir,add in your waterleave and stir for 2m,add in your pumpkin leaves and stir together,make sure your soup taste is okay,allow it to cook for 5m and turn off the heat,serve with any swallow of your choice...

If you are using iru to cook it then no need adding Ogiri Okpei,you can add any other ingredients of your choice,this recipe is general recipe,you can add snail, periwinkle and the rest of it,you can also add smoke fish,all this depends on your pocket,if you can afford all .

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It's Tuesday morning you need something good for the body so here we have foods like fish,noodles, burger,snails, meat pie,box, small chops and so on
Recipe :
Noodles; onions
Seasoning
Vegetable oil
Egg
Pepper

Box;
Flour
Egg
Water
Yeast
Preservatives
Butter
Vegetable oil
Sugar
Milk flavor

Barbeque;
Fish
Onions.
Pepper
Tomatoes
Vegetable oil
Thyme

And so on

CARRIBEAN JOLLOF RICE RECIPE
Rice
Beef
Chicken
Green bell pepper
Yellow bell pepper
Carrot
Rip plantain
Onions
Browning
Seasoning cube
Chicken seasonings
Salt to taste
Veg oil
Pepper

*Procedure*
Wash, season and perboil your chicken, don't allow the stock(meat water) to dry,fry or grill it after per-boiling.
*Wash and cut your beef in cube shape,season it and set aside,
*Slice the carrot,onions, and bell peppers,also the plantain in cube shape,fry the plantain and set aside.
* Pour some oil in a pan and place on fire on a medium heat,add in the beef cubes and stir-fry till it browns,add in the onions and carrots,fry for 3m,add the bell peppers and fried plantain,season with knorcube and stir for 2m,set it aside.
*Perboil your rice and wash it,set aside
* In a cooking pot pour in the chicken and beef stock, add little water if the stock is not enough also depending on the quantity of your rice,add some drops of brownie,do not add much otherwise your food will be bitter, add some seasonings and allow to cook for some minutes then add in the rice,check if salt or Maggi is needed,make sure it taste good ,allow it to boil till the rice is soft,once the water is dry ,add in the stir-fried vegetables and beef and stir together,turn off the heat and enjoy with any juice of your choice.
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