Grandnut Stew- How to prepare

Ingredients

• 3 lbs broiler-fryer chickens, cut up
• 3 tablespoons cooking oil
• 1 lb beef stew meat, cut into 1 inch pieces
• 2 medium onions, chopped
• 1 medium green pepper, chopped
• 1 (28 ounce) can tomatoes, cut up
• 1 teaspoon salt
• 1 -2 teaspoon ground red pepper
• 3/4 cup peanut butter
• mashed sweet potatoes or hot cooked rice

Method of preparation

8 Energy Boosting Foods

 

Missed me? well I am back and as you can see there are changes on the blog, which means it is bigger and better. There are a lot in the goody bag, more food recipes, weight loss tips, healthy living and much more. So lets see the top 8 energy boosting foods.

YOGURT
If you’re eating carbs, add some protein. When added to carbs, protein slows digestion further, for more sustained energy. Greek yogurt in particular is packed with protein, boasting 15 to 20 grams per 6-ounce serving—about the same as in 2 to 3 ounces of lean meat. Traditional yogurt typically provides about 5 grams of protein. Either way, it’s a great breakfast, especially when combined with granola. Just make sure to choose a variety with less added sugar.

Nuts

Ever wonder why peanut butter sandwiches were Mom’s go-to lunch for you? Nuts are an excellent source of protein, fiber, and nutrients. A tablespoon of peanut butter on whole

HOW TO PREPARE YAMARITA- YUMMMY!

Yamarita ,also known as Dun Dun Oniyeri, is simply thinly sliced Par-boiled/blanched yams dipped into whisked egg+flour& fried until crispy.
   The difference between Yamarita and the common fried yams (dun dun) is the egg and flour mix, which takes this easy meal to another level.

It is so easy to prepare, that you can make it as a snack or quick meal.
 Ingredients
 * 1 small Yam tuber(the size depends on the number of people you're serving)
 * 2 eggs
* 3 tablespoonful plain Flour
* 1 bouillon/stock cube/seasoning cube (crushed)(optional)
* Vegetable oil for frying the yams
* Ground pepper to taste 
*  Salt to taste  

Here's how to prepare the Yamarita sauce . You can choose to add canned sardines, fresh fish or ground beef/chicken.

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

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

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.

A HEALTHY EASTER FEAST

It is another festive season. And if you are like me you would have gotten yourself ready for feeding season. I have found out that once festivities or holidays come around, I automatically grow fat because of the different types of food that I stuff down my throat. If truth be told I am still trying to lose all the weight I gained over Christmas and the New Year. Yeah eat, drink and let’s make merry, off course it is not a bad idea but have we stopped to think about how to make this Easter a healthy one? Following last Christmas’ festivities, many of us ate ourselves into different sicknesses. I have taken time to suggest and let you know what and what is the healthy way to carry on during festive seasons.

HEALTH TIPS

-          Make sure in all you eat there are lots of green leafy vegetables like lettuce, cabbage, pumpkin leaves to balance up your diet.

-          Yes, cakes, chocolates, bugger, sausages are very sweet, but why not try apples, cucumber, oranges, and other fruits and you won’t have any complaints.

Fruits and vegetables provide nutrients which help us fight against chronic health conditions. Fruits and vegetables are low in fat, low in salt and a good swap for all those gluey, flour encrusted snacks. They are good items to snack on if you are trying to keep a healthy weight.

-          Eating plenty fibre-rich foods are recommended such as whole grain for breakfast. Peas, beans, oat, lentils, and grains should be added to your diet.

MAINTAINING A HEALTHY WEIGHT

Given  how easy it can be to gain a few extra pounds over the festive season, it is therefore important for all to be mindful about maintaining a good weight for optimum health during this period.

-          Alcohol: limit the intake of alcohol this period, don’t forget that calories in alcohol are much and can be harmful if consumed in large quantities. Fruit juice is not harmful and is more appealing during festive season, I think you should try it.

-          Keep exercising :  don’t say because it is Easter I won’t exercise, (We are sure that Jesus Christ was fit and healthy when he emerged from the grave)  it counts and will help you maintain a good health.

GENERAL TIPS FOR YOU.

·         Be aware of portion sizes in restaurants.

·         Choose light meals from the menu.

·         Drink water rather than sugary drinks.

·         Stop eating when you begin feeling full.

·         Eat slowly to get a better sense of when you begin to feel full.

·         Aim to eat no more than what you can.

·         Consume alcohol in moderation.

·         Snack on fruits instead of sweets.

·         Take a walk after eating.

·         Prepare and store food left overs hygienically.

See a healthier, fitter and trimmer you after the festivities. HAPPY EASTER.

THE BEAUTY OF TIGER NUTS (AYA)

 Tiger nut is widely used all over Africa, the tuber nut is unearthed in winter   and summer; distributed and commercialized all over the world.  It is rich in fibre, has 20-30 per cent tiger-nut oil which is nourishing to the epidermis, nullifies hard-knots in the stomach and acts as a coolant to hot flushes associated with premature menopause. The high fibre content of the tiger nut makes it a wonderful colon evacuator and cleanser.

NUTRITIONAL BENEFITS OF TIGER NUT.

·         It prevents constipation.

·         It has necessary essential minerals; calcium, magnesium and iron necessary for bones, tissues repairs, muscles and the blood stream.

·         It contains enough protein and carbohydrates.

·         It contains a good quantity of vitamin B1 which assist in balancing the central nervous system and helps to encourage the body to adapt to stress.

·         It supplies the body with enough quantity of vitamin E, very essential for fertility in both men and women.

Fresh Tiger Nuts

   It is excellent for colitis and assist proper digestion.  AYA  as it is fondly called in Nigeria is used as a liver tonic, heart stimulant, drank to heal serious stomach pain, to promote normal menstruation, to heal mouth and gum ulcers, use in ayurvedic medicines and  is a powerful aphrodisiac (sexual stimulant).

·         The black specie of the tiger nut is an excellent medicine for breast lumps and cancer .

·         It can be used as eye compress and to bandage wounds.

·         Tiger nuts give a heating and drying action to the digestive system in general and this gives it the potency to alleviate flatulence.

·         Tiger nut promotes the production of urine, this is why it is a preventive measure for cyst, prostrate, hernia, rectum deformation and prolapsed (anal feature-small painful flesh and the tip of the anus) and to prevent endometriosis or fibrosis as well as blockage of the fallopian tube.

PREPARATION OF TIGER NUT JUICE (KUNU AYA)

Fetch 180g of dried tiger nut, 1 litre of water and one lemon rind; sort out all rotten nuts and other unwanted object. Wash tiger nuts and soak for 24 hours, change the water 2-3  times to avoid smelling, drain well and blend in your blender. Blend it with a rind of lemon, add half of the water and allow to stand for 20 minutes- sieve with a neat cloth twice, bottle and serve cold. you can add ginger and sugar to taste.

Tiger nut is cholesterol free but contains 2.9 grams of sodium, so, it should be eaten in moderation by the blood group ‘O’S. Nursing mothers should eat a lot of tiger nut for enough production of their breast milk to satisfy their babies.

EATING FOR A HEALTHY LIFE STYLE

So many times what we eat determines how healthy we are. A lot of people are gradually eating themselves into the grave. But no matter what your situation is right now you can change your eating habits, get healthier, live longer and happier. 

On Dietherapy today, we bring you tips on eating for a healthy life style

EATING FOR A HEALTHY LIFE STYLE

Good nutrition is essential for a healthy life style. The quality and the quantity of food we eat. It is important for individuasl to eat nutritious meals.

A diet with an approximate amount of the six classes of foods is very necessary. Carbohydrate, protein, fruits, vegetables and oils help to prevent diseases and give energy for complete daily activities. Therefore healthy eating needs to be part of a healthy life style in order for the individual to be effective.

GUIDELINES FOR EATING HEALTHY FOODS

1.      1. Eat foods that are high in fibre(roughages)

·         2. Eat whole fruits rather than just its juice.

·         3. Do not overcook vegetables.

·          4. Eat raw vegetables and fruits often.

·         5. Eat beans and other legumes often.

·         6. Use whole grain in cooking rather than peeled ones.

·       
            7. Encourage whole wheat bread.

·         8. Eat tubers with skin. E.g potatoes.

2.       9. Eat varieties of food: no single food provide all the necessary nutrients in the amount needed. By eating different foods, the individual has best chance of obtaining the different nutrient needed.

3.       10.Eat less fatty foods such as little oil when cooking, 11.Avoid fried foods all the time and remove excess fat from meat before cooking.

4.       12. Eat plenty vegetables and fruits.

5.       13. Limit alcohol and do not smoke.

6.       14.Reduce too much sugar and sodium (salt) intake.

7.       15.Drink plenty water

8.       16. Avoid a stressful life.

Stay on this blog because we will be bringing you recipes for the preparations of various foods, local drinks.