GRATED WATER YAM POTTAGE

Ingredients
1/4 medium size Water Yam
16 pieces of Beef ( small chunks)
1 cup pieces smoked Fish
1/2 cup smoked Prawns ( dressed)
11/2 cooking spoons Palm Oil
1 table spoon chopped Effirin
Dried Pepper to taste
Seasoning to taste
Salt to taste

Method
1, Peel, wash and grate the water yam, add a little salt and mix
2, Season and steam the meat with onion, pepper, salt and beef seasoning
3, When meat is cooked add the smoked fish, prawns and correct seasoning,  some more water and cook

ORANGE DATE SHAKE- HOW TO PREPARE

Dates are the sweetener here, and they contribute a rich flavor as well as calcium, magnesium, fiber and potassium to the shake. Look for fresh medjool dates. If your dates are hard, to soften them place in a steamer above 1 inch of boiling water for about five minutes. Use fresh orange juice for the best results.

INGREDIENTS
1/4 cup rolled oats
1/4 cup water
1/2 cup freshly squeezed orange juice
3 plump fresh dates, preferably medjool
1/4 cup plain low-fat yogurt, vanilla yogurt or almond milk
1/4 teaspoon vanilla extract

METHOD OF PREPARATION
1. Combine the oats and water in a 2-cup Pyrex measuring cup or a 3- to 4-cup microwave-safe bowl.

CRAB CAKE: HOW TO PREPRE

 

Sometimes, you need to give yourself a break from the usual snack you eat and try something new.. So here I bring you CRAB CAKE. Enjoy!

INGREDIENTS:
1 large egg
2½ tablespoons mayonnaise (I like Hellman’s Real)
1½ teaspoons Dijon mustard (I like Maille brand)
1 teaspoon Worcestershire sauce
1 teaspoon Old Bay seasoning
¼ teaspoon salt
¼ cup finely diced celery (you’ll need one stalk)
2 tablespoons finely chopped fresh parsley
1 pound lump crab meat*
½ cup panko (I like the Whole Foods 365 brand for this recipe)
Canola oil

DIRECTIONS:
1. Line a baking sheet with aluminum foil.

22 SURPRISING USES OF SALT

Health experts sometimes call it white poison, or white killer and you know that eating too much salt is unhealthy for you… But is it? Salt has all kinds of uses around the house! From the beauty routine to cleaning, salt can really come in help.

Soothe puffy eyes

Soak a cloth in one cup warm water that has a half teaspoon of salt dissolved in it to make a compress for tired eyes.

Exfoliate

After a shower or bath, use plain old salt to slough off dead skin from your dry areas like your knees, elbows, feed or.

Homemade facial

Mix one part salt with one part olive oil and massage into your face and neck. Wash off with water and soap and admire your glowing skin.

Salt Scrub

Combination of a coarse salt with a little bit of olive oil will do your favorite essential oils for a decadent salt scrub.

TOMATO-PEPPER SOUP AND GINGERED AGIDI

In my quest to get something new that will wet your appetite  I bumped into something special, unusual and very nutritional at the IQ FOODPLATTER.com. So I decided to bring it here for my wonderful readers. Try it and thank me later.                               

Recipe ( serves4)
2 large slices Tilapia fish( sliced in halves)
4 pieces  ground Tomatoes
4 pieces  groundScotch bonnet Pepper (increase quantity as desired)
1 small sized Onion( 1/2 ground,1/2chopped)
Few leaves of Basil (Curry leaves can be used as alternative)
1/2 tablet crayfish seasoning
2cups water
Salt to taste
1tsp Ginger powder

Method
1, Season fish with salt , a little ginger powder and some crayfish seasoning
2, Blend tomatoes, pepper and onion and bring to boil with 1cup of water
3,Add the chopped onion, seasoning and salt to taste.
4, Taste the soup to ensure the acidic taste of tomato disappears
5, Add the remaining water and  bring to boil again.
6, Lower the heat and add the fish and cook for 10 minutes. You get will have that soft texture of fresh fish if fish is cooked slowly .
7, To get sauce well infused into the fish, just shake the pot. Stirring will break up the fish.
8, Taste for salt , garnish with Basil and serve hot  with your Agidi or a few cubes of boiled yam

BOILED PLANTAIN WITH BEANS POTTAGE

BOILED PLANTAIN WITH BEANS POTAGE

INGREDIENTS                     QUANTITIES

Beans                                  4cups

Semi-ripe plantain             4fingers

Onions (chopped)              3 cooking spoons

Fresh pepper (chopped)    4pieces

Tatashe (chopped)              2pieces

Crayfish (ground)               2tbsp

Water                                   1.5 litres

Salt                                       to taste

Seasoning.

METHOD OF PREPARATION

·      Pick beans free from stone, shaft and dirt, wash and cook in a clean pot with water for 50mins or until soft

·      In another clean pan, fry the onions, pepper, and ground crayfish in hot palm oil for 5mins

·      Now pour into the beans pot, add seasoning and salt to taste, stir properly until well mixed. Cover and simmer for ten minutes

·      Serve with boiled semi-ripe plantain and tossed spinach on the side.

VEGETABLE FRIED RICE

We have heard and must have prepared fried rice several times before now, but there are different ways of preparing fried rice. Today I bring you another type of fried rice and a healthy one at that because it has to do with vegetables. So give your self a different taste today. Have a nice Sunday!

Ingredients

• 1.5 cup of rice 
• 1 medium size carrot, finely chopped or shredded
• 1 small capsicum, finely chopped
• ½ cup finely chopped or shredded cabbage
• ½ tsp finely chopped ginger
• ½ tbsp chopped celery
• 8-10 french beans, thinly sliced or finely chopped
• Lettus, sliced or finely chopped
• seasonings
• sweet corn
• spring onions

• 4 to 5 cups water for cooking the rice
• salt and black pepper as required

Preparation

APPLE - CARROT DRINK

Apples with skin gives us fibre and vitamin c and carrots is a good source of vitamin A. . This drink is great to be had in the morning as it is very refreshing and healthy. . . Make this as close as possible to serving time. .  It is one of the most anti cancer drink, also good for your skin and hair. Why not try it very easy.

INGREDIENTS:

- 4 large Carrot

- 2 sweet Apples 

PREPARATION

- Wash and peel Carrot (peeling is optional)

- Core Apples

- Place  Carrot and Apple in a juicer

- Pour into glass and drink.

Enjoy!

WHAT TO EAT FOR BREAKFAST IF YOU WANT TO LOSE WEIGHT

Eating breakfast is very important, because it gives you the energy and nutrients you need to kick start your day. If you set off for work or school on an empty stomach, you will feel extra hungry around lunch time, and you may not be able to control yourself to make the right food choices. You may be skipping breakfast because you are trying to lose weight, but there are many healthy and delicious breakfast choices that can help you achieve better weight loss results.

Importance of Eating Healthy Breakfast

Eating breakfast is actually an effective way to lose weight, because it gets your metabolism going and makes your body burn calories instead of storing them. It also regulates hunger, so that you will not be overcome by the urge to consume unhealthy food. According to research, people who eat breakfast regularly will be able to maintain a healthy weight more effectively than those who skip breakfast. Also, eatingbreakfast will make your mind more alert and focused throughout the day. It will also enhance your mood.

MOIN MOIN ( BEAN PUDDING)- HOW TO PREPARE.

Moinmoin or Moyi-Moyi is a Nigerian steamed bean pudding made from a mixture of washed and peeled black-eyed peas, onionsand fresh ground peppers (usually a combination of bell peppers and chili or scotch bonnet). It is a protein-rich food that is a staple in Nigeria. Some adaptations also put apples in MoinMoin. It originates from South-west Nigeria.

Moin moin is prepared by first soaking the beans in cold water until they are soft enough to remove the fine outer covering or peel. Then they are ground or blended (using a blender) until a fine paste is achieved. Salt, bouillon cube, dried crayfish, vegetable oil (or any edible oil such as palm oil) and other seasonings are added to taste. Some add sardines, corned beef, sliced boiled eggs, or a combination of these and other 'garnishes' to liven up moin moin. Here is the recipe and method of preparation.


Ingredients

TOP 10 VEGETABLES, THEIR NUTRITIONAL IMPORTANCE AND WHY YOU NEED THEM IN YOUR DAILY DIET

A diet rich in vegetables contains beneficial antioxidants that help reduce your risk of cancer, stroke, and heart disease. These antioxidants are just some of the nutritional benefits of eating vegetables.

Vegetables contain vitamins, such as folate and B6, and carotinoids — such as lycopene in tomatoes, beta carotene in mangos and carrots, lutein in spinach and collard greens, and zeaxanthin in greens and corn.

1st) - Green Leafy Vegetables -

Leafy green vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type-2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health.

Green leafy vegetables such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.

CROCKPOT BEEF AND BROCCOLI

Tomorrow is Sunday abi? Oya try something new...

Ingredients
1 pound boneless beef chuck roast, sliced into thin strips
1 cup beef consumme
½ cup soy sauce
⅓ cup brown sugar or honey
1 tablespoon sesame oil
3 garlic cloves, minced
2 tablespoons cornstarch
2 tablespoons cooled sauce from the crock pot after being cooked

Fresh broccoli florets (as many as desired)
Hot cooked rice (brown rice, or riced cauliflower)

Directions
1. Place beef in a crock pot.
2. In a small bowl, combine consomme, soy sauce, brown sugar/honey, oil, and garlic. Pour over beef. Cook on low for 6-8 hours.
3. In a cup, stir cornstarch and sauce form the crock pot until smooth. Add to crock pot. Stir well to combine. (If your sauce is not thickening, try bringing your sauce to a boil on the stovetop with the corn starch mixture. Boil until your desired consistency is reached).
4. Add broccoli to the crock pot. Stir to combine.
5. Cover and cook an additional 30 minutes on high (the sauce has to boil for it to thicken).
6. Serve over hot cooked rice.

STRAWBERRY AND RASPBERRY OAT BARS

INGREDIENTS
* 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

APPLE JUICE WITH LEMON AND CINNAMON

Ingredients

1 apple

½  juice of lime

½ teaspoon cinnamon

DIETARY MANAGEMENT OF FEVER

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

TASTY ONION PARATHA RECIPE

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.

Ingredients:

• 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)

HOW TO PREPARE BANGA SOUP OR OFE AKWU

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.

How to Cook Banga Soup/Stew [Video]

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

10 HEALTHY COOKING OIL

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.

BROCCOLI, GRAPE, AND PASTA SALAD

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.

4 HEALTH BENEFITS OF RED WINE

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

IS DIET SODA REALLY SAFE?

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

Method

1. Pre-heat oven to 180C.

AFRICAN DELICACY- UHA SOUP AND POUNDED YAM.

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!

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

METHOD OF PREPARATION
* 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.

WATER MELON HEALTH BENEFITS

water melon

The normal reaction for most people when they come in from the sun is to grab a bottle of Soda and down it one go. It is refreshing right? Wrong, it is harmful so why don’t you get refreshed in the right way by grabbing a jug of cool water melon juice. It has immense health benefits so here goes.

Water melon is delicious and extremely healthy, they are rich in potassium, a nutrient that can help control blood pressure, regulate heart beat and possibly prevent strokes. It reduces the risk of developing kidney stones and possibly age related bone loss. Adult should at least consume about 4,700 milligrams of water melon per day. They are also abundant in vitamin c and beta-carotene , which is believed to prevent heart diseases, cancer, and other chronic conditions. Water melon is a valuable source of lycopene, one of the carotenoids that have actually been studiedand proven to be of immense health benefits to the human body. Research shows that lycopen is helpful in reducing the risk of prostrate, breast and endometrial cancers as well as lung and colon cancer. Watermelon contains Vitamin A which helps maintain eye health and is an anti-oxidant, Vitamin C which helps strengthen immunity, heals wounds, prevent cell damage, promote healthy teeth and guns and Vitamin B6 which helps brain function and helps convert protein to energy.

Water melon can be taken either whole or as juice.

the president eats it too

HOW TO PREPARE WATER MELON JUICE

MATERIALS

Water Melon (One medium sized portion)

Water

Sugar

Flavourings(optional)

PROCEDURE

1.       Wash and peel water melon

2.       Remove seeds

3.       Dice into cubes

4.       Blend with a blender

5.       Pass blended portions through a sieve

6.       Gradually use scoop to press it down on the sieve

7.       Pasteurize together with sugar

8.       Cool and serve chilled.