* 225g (80z) self-rising flour
* Pinch of salt
* 175g (6oz) sunflower magrgarine, plus extra greasing
* 50g rolled oats
* 175g (6oz) caster sugar
* 150g (5oz) fresh raspberries, halved if large
* 150g (5oz) fresh strawberries, stalks removed and halved/quartered depending on their sizes


Juice with calming and relaxing effect

½  juice of lime
½ teaspoon cinnamon


Now what comes to your mind would be "fever?" Yes fever and instead of filling yourself with cocktail of drugs, eat healthy and save yourself the normal side effect of drugs. In my research of how you can  manage fever with the right diet I got these tips so read and thank me later..lol


Onion Paratha is a simple & delicious traditional dish which includes smashed onion &very less Indian spices to enhance the flavor. There are different types of parathas made of potato, tomato, fenugreek/ methi leaves etc….. but in all easiest to make is onion paratha. There are different methods to make Onion paratha…my family doesn’t love the raw taste of onion so I made it in my way with less spices & giving more importance to health. Let’s get into the recipe

Parathas made: 12 nos.
  • Wheat flour – 4cups
  • Corn flour – ½ cup
  • Ginger – 1 inch (cut into cubes)
  • Garlic – 6 pods
  • Green Chili – 3 nos (cut into 2 parts)
  • Onion – 4 medium sized (cut into cubes)



banga soup
Banga Soup or Ofe Akwu is native to the Niger Delta and the South Eastern parts of Nigeria. In the Niger Delta areas, Banga soup is commonly eaten with various fufu recipes: Starch, Pounded Yam, Semolina, Garri and Cassava Fufu. In the South Eastern parts of Nigeria, Banga Soup is referred to as Ofe Akwu where Ofe means Soup / Stew and Akwu means palm fruit and is used mainly as stew for the White Rice recipe.
The palm fruit oil extract used in cooking Banga Soup / Stew is quite different from the Palm Oil used in cooking Nigerian food recipes. Palm Oil is pure oil extracted from the palm fruit pulp at high temperatures while the palm fruit oil extract used for the Banga Soup is extracted at a very low temperature and is a mixture of oil and water. Palm fruit oil extracted for Banga Soup contains less saturated fat than palm oils.

Ingredients for Banga Soup

  • 1 kg Palm Fruits or 800g tinned Palm Fruit Concentrate


Top 10 Healthy Cooking Oils

Oil is one essential ingredient in cooking but in cooking a healthy food it is also very essential to know which oil is healthy and we got 10 so read below...

1. Grapeseed Oil

Grapeseed oil has a refined nutty taste which makes it perfect for salads but also for grilling. Its smoke point reaches 420 degrees F and it is perfect for cooking virtually anything.

2. Sunflower Oil

When looking for top ten cooking oils for your health you should keep in mind sunflower oil in case you want to fry something. Its smoke point is 460 degrees F and it cooks wonderfully vegetables you normally use for casseroles.

3. Safflower Oil

This oil is known for its ability to reduce bad cholesterol and with it the risk of cardiovascular disease. Its smoke point is 450 degrees F.

4. Avocado Oil

High in vitamin E and monounsaturated fats this is the perfect oil for people with diabetes or for those who are on a diet. Cooks appreciate this oil because it can enhance the flavor of meat while cooking. It has the smoke point at 510 degrees which makes it perfect for frying, too.

5. Peanut Oil

This is certainly one of the top 10 oils for healthy eating you know from Thai and Asian cuisine. It is a delicious oil used for sautéing and frying but also for delicious Asian sauces and salads. It has a lower smoke point of only 250 degrees F

6. Almond oil

Almonds are famous for their healthy food reputation so there’s no wonder almond oil is among the top oils used for healthy cooking. It has a high smoke point of 495 degrees F so it is ideal for cooking at high temperature but it is also good for desserts.

7. Olive Oil

This is perhaps the most famous oil from the top 10 healthy cooking oils. This oil is part of Mediterranean cuisine and it is perfect for salad dressing and pesto. Its smoke point is at 350 degrees F.

8. Flaxseed Oil

This one of the top 10 cooking oils for being healthy is known for its high content of omega 3 and polyunsaturated fats. Its low smoke point of 225 degrees F makes it unsuitable for frying. Still this is the perfect oil for salsa and salad dressing.

9. Walnut Oil

Known for its slightly bitter taste but perfect nutty flavor the walnut oil is ideal for baking and giving a touch of elegance to any salad. Its smoke point is high at 400 degrees F.

10. Canola oil

Being no.1 among the top 10 healthy cooking oils, the canola oil is famous for its content of monounsaturated fats we need for a healthy heart. It is perfect for sautéing, frying, salad dressing and also baking. Its smoke point is 425 degrees F.


Ingredient of Broccoli, Grape, and Pasta Salad 

1 cup chopped pecans
1/2 (16-oz.) package farfalle (bow-tie) pasta
1 pound fresh broccoli
1 cup mayonnaise 
1/3 cup sugar
1/3 cup diced red onion
1/3 cup red wine vinegar
1 teaspoon salt
2 cups seedless red grapes, halved
8 cooked bacon slices, crumbled 

Preparation of  Broccoli, Grape, and Pasta Salad 

  1. Preheat oven to 350°. Bake pecans in a single layer in a shallow pan 5 to 7 minutes or until lightly toasted and fragrant, stirring halfway through.

2. Prepare pasta according to package directions.

3. Meanwhile, cut broccoli florets from stems, and separate florets into small pieces using tip of a paring knife. Peel away tough outer layer of stems, and finely chop stems.

4. Whisk together mayonnaise and next 4 ingredients in a large bowl; add broccoli, hot cooked pasta, and grapes, and stir to coat. Cover and chill 3 hours. Stir bacon and pecans into salad just before serving.



Red wine has well known health benefits. However, drinking any alcoholic beverage in excess can lead to alcoholism and the serious health problems associated with it, so limit your red wine consumption to no more than 24 ounces per day. Use FitDay to keep track of the calories you're eating and make sure that you get adequate nutrition on the road to weight loss as you enjoy the following benefits of an occasional glass of wine.

1) Red Wine is Good for Your Heart

Red wine contains resveratrol, a powerful antioxidant compound. Resveratrol also protects your heart and arteries against the effects of saturated fat in your diet, so drinking one or two glasses of red wine a day can help protect your heart and prevent cardiovascular disease.
The flavonoids and sapponins in red wine also help to protect your heart against cardiovascular



Drinking a reasonable amount of diet soda a day, such as a can or two, isn't likely to hurt you. The artificial sweeteners and other chemicals currently used in diet soda are safe for most people, and there's no credible evidence that these ingredients cause cancer.
Some types of diet soda are even fortified with vitamins and minerals. But diet soda isn't a health drink or a silver bullet for weight loss. Although switching from regular soda to diet soda may save you calories in the short term, it's not yet clear if it's effective for preventing obesity and related health problems.
Healthier low-calorie choices abound, including water, skim milk, and unsweetened tea or coffee.While the jury is out on several chemicals found in diet sodas, why even risk it?  Why


Meatball and roasted vegie wrap
Serves 4
Preparation time:
 20 minutes
Cooking time: 30 minutes

500g lean beef mince
1 tsp chilli flakes
2 garlic cloves, chopped
1 tsp fresh thyme
1 tub hummus
4 wholemeal flat breads
1 red capsicum
1 small eggplant
1 zucchini
1 red onion
1 tsp fresh rosemary, chopped
2 tbsp olive oil
100g rocket
4 tbsp parsley


1. Pre-heat oven to 180C.



Yes! we are back, fully back and we promise never to be away for a very long time like this ever again. We really apologise. You all know what we do on this blog but in case you don't, this is what we do: We talk food, every thing food, we tell you what you can stuff down your throat and won't regret you did, we bring you new delicacies to try and look fresh, we also talk about the nutritional aspects of food and recipes that will help you churn out the best dishes both African and continental.
On the other hand, food is not for eating alone it can also be used to heal diseases and treat sicknesses. Now isn't that wonderful? You can actually eat your way to health. Like us on Facebook: DIETTHERAPY101, you can also follow us by e-mail to keep you updated so you don't miss out.

Okay so we can start you off by giving you something African that you can connect with. Here is UHA SOUP!

* Uha leaves.
* Crayfish.
* Dried Fish.
* Stock Fish.
* Cocoyam Paste or ukpo or achi
* Palm Oil.
* Spices: Iru/ Ogiri, Salt, Maggi Cubes, Pepper.
* Water.

* Cook and pound coco yam to form a paste then keep aside,
* Steam meat, stock fish and dry fish for 40 minutes with little water and salt,
* Add coco yam paste, crayfish, iru or ogiri and palm oil, allow to steam for 5 minutes,
* Add washed uha leaves, pepper, maggi and salt to taste the allow it to simmer for another 5 minutes.
* Serve with Eba, Fufu or pounded yam.