Healthy Recipes

10 Refreshing and Nutritious Smoothie Recipes for a Healthier You

2 Comments / Drinks, Healthy Recipes /

Current consumption trends show that many people are adopting natural fruit and vegetable based beverages (such as juices and smoothies) into their diets over soda and carbonated drinks. Joining this movement would be a game-changer for your health. Not only are smoothies nutritious and satisfying, but they are also incredibly easy to prepare. And the taste? It’s like enjoying a guilt-free indulgence. What Are Smoothies All About? Smoothies are drinks made by blending whole fruits or vegetables. Research has shown that natural smoothies are more filling than a glass of milk. Smoothies are semi-liquid, thick in consistency, and often made into a puree. Smoothies made with nutrient-rich fruits, dairy products, and vegetables play an important role in promoting healthy living. Including fresh, homemade smoothies into your routine can help you move away from carbonated drinks. The lasting impact? Your mental, physical, and emotional well-being will improve significantly. General Benefits of Smoothies 1. They are usually thick, delicious, and more satisfying than carbonated drinks. 2. Smoothies are a great source of fiber, which helps the body eliminate waste materials and harmful toxins. 3. They serve as a healthy breakfast or snack replacement over unhealthy foods. 4. Smoothies are a good option for those who don’t like eating whole fruits. 5. They are a healthier substitute for empty-calorie drinks. 6. Water-soluble fiber in smoothies helps lower cholesterol and stabilize blood sugar. 7. Smoothies are an easy way to consume herbs or supplements. 10 Easy-to-Make Nutritious Smoothie Recipes for a Healthier You 1. Pineapple Strawberry Smoothie Ingredients: 1 cup pineapple chunks 1 cup strawberries Ice (optional) Mode of Preparation: Wash and cut the pineapple and strawberries. Place all ingredients into a blender. Blend until smooth and creamy. Add ice if desired. Health Benefits: Pineapple contains antioxidants and aids digestion, while strawberries strengthen the immune system and help manage blood sugar.   2. Cucumber, Apple, and Mint Smoothie Ingredients: 1 cup sliced cucumber ½ cup mint leaves 1 cup sliced apples Ice (optional) Mode of Preparation: Wash and slice the cucumber and apple. Add all ingredients to a blender. Blend until smooth. Add ice for a chilled effect. Health Benefits: Cucumbers keep you hydrated, apples are rich in potassium and vitamin C, and mint reduces cold symptoms and boosts the immune system.   3. Mango Watermelon Smoothie Ingredients: 1 cup sliced mango 1 cup sliced watermelon 1 cup milk (almond milk or tigernut milk) Mode of Preparation: Peel and slice the mango and watermelon. Add all ingredients to a blender. Blend until smooth. Add ice if preferred. Health Benefits: Mango and watermelon have anti-inflammatory properties that boost the immune system.   4. Moringa Leaf and Banana Smoothie Ingredients: 1 handful fresh moringa leaves 2 bananas 1 cup milk 1 tablespoon honey Mode of Preparation: Wash the moringa leaves thoroughly. Peel and slice the bananas. Combine all ingredients in a blender. Blend until smooth and creamy. Health Benefits: Moringa leaves are rich in potassium, calcium, and protein, while bananas improve digestion and stabilize blood sugar.   5. Avocado Kale Smoothie Ingredients: 1 ripe avocado 1 cup kale leaves 1 banana 1 cup milk or water 1 teaspoon ginger Mode of Preparation: Wash the kale leaves. Scoop the avocado flesh and slice the banana. Add all ingredients into the blender. Blend until smooth and creamy. Health Benefits: Avocado provides healthy fats, kale offers fiber, and ginger has anti-inflammatory properties.   6. Banana Spinach Smoothie Ingredients: 1 ripe banana 1 cup fresh spinach 1 cup almond milk 1 tablespoon honey (optional) Mode of Preparation: Wash the spinach leaves. Peel and slice the banana. Blend all ingredients until smooth. Health Benefits: Bananas are rich in potassium and vitamins, while honey supports digestive health and adds natural sweetness.   7. Mixed Berry Smoothie Ingredients: 1 cup strawberries, blueberries, and raspberries (mixed) 1 handful almonds 1 cup milk Mode of Preparation: Wash the berries.  Combine all ingredients in a blender. Blend until smooth and creamy. Health Benefits: Berries are rich in antioxidants and promote heart health, while almonds provide fiber and lower cholesterol.   8. Cucumber Lime Smoothie Ingredients: 1 medium cucumber Juice of 2 limes A handful of mint leaves Mode of Preparation: Wash and chop the cucumber. Extract juice from the limes. Add all ingredients to a blender. Blend until smooth. Add ice for a chilled texture. Health Benefits: Cucumbers hydrate the body, and lime boosts immunity with its vitamin C content.   9. Watermelon Mint Smoothie Ingredients: 2 cups watermelon chunks A handful of mint leaves Ice (optional) Mode of Preparation: Cut the watermelon into chunks. Add watermelon, mint, and ice into the blender. Blend until smooth. Health Benefits: This smoothie detoxifies the body and boosts immune function.   10. Tropical Avocado Citrus Smoothie Ingredients: 1 ripe avocado Juice of 2 oranges Juice of ½ lime Mode of Preparation: Scoop the avocado flesh. Extract juice from the oranges and lime. Blend all ingredients until smooth and creamy. Health Benefits: Avocado provides healthy fats and fiber, while citrus fruits are rich in vitamin C and antioxidants. Conclusion From detoxing the body to serving as a healthy snack, smoothies provide everything you need to sip your way into a healthier lifestyle. With benefits like reduced blood sugar, healthier skin, weight loss, and protection from cardiovascular diseases, I encourage you to incorporate smoothies into your diet today.

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Health Benefits of Ginger and Ginger Tea

4 Comments / Drinks, Spices /

Ginger happens to be one of the top and readily accessible spices you will find in every home and restaurant. Personally, if I have not added ginger powder to my food or blend the root with my food, it would literally be as if something is wrong with the food 😂. There is a special feeling I have from just adding ginger to my food. Most times, I use it hand-in-hand with turmeric. Ginger belongs to the Zingiberaceae family and it’s closely related to turmeric, cardamom, and galangal. It is botanical called Zingiber officinale. Asides the taste and flavour ginger adds to foods, it has long been used in history for traditional and alternative medicine. The main bioactive compound in ginger that enhances its medicinal properties is GINGEROL. Ginger can be used in fresh, dried or powdered form. It can also be processes to extract oil from it. The most thing I love to do with ginger is taking it in form of tea and the tea is easy to make as well. You can either make your own ginger tea at home or buy already packaged ones. To prepare ginger tea by yourself, all you need to do is either grate or slice fresh ginger into a boiling water. Allow to infuse for few seconds and pour the ginger tea into your cup. You can then add honey to taste. And viola, your ginger tea is ready. Also, you can decide to dry your ginger, grind into powder and packaged in tea bags by yourself. This is the picture of the ginger tea I prepared few days ago. The product I bought was Kelita. I also have ginger roots and prepare the time by myself most of the times. However, if you don’t want to go through the stress of preparing or packaging the tea by yourself, you can buy already packaged ones. Note: You need to check the ingredients to be sure the products you are buying have not been mixed with refined sugar. Especially if you are taking the tea in order to lose weight or you diabetic. You can buy the ones that have been flavoured with honey instead. Some also add lemon to their products. Click here to read why refined sugar is not so good for you. So, you can just buy the packaged ginger tea in any supermarket or online. You can check Amazon, Jumia or any other online store. All you need to do when you are ready to drink is steep a tea bag into a cup of warm water. Ginger tea can be consumed at any time of day. Personally, I love to take it after meal as it aids digestion. At this point, let me intimate you with some of the amazing health benefits of ginger and ginger tea. Note: Since ginger tea is made from ginger, they automatically have the same health benefits. 1) Ginger Tea aids digestion. This is the number one reason why I love taking ginger tea. It prevents bloating and constipation. This is one of the reasons why If you are trying to lose weight, ginger tea should be your favourite drink and not carbonated drink. 2) Ginger tea helps to relieve pain, including menstrual pain. My fellow female, before you grab that pain relief drug, try taking a cup of warm ginger tea instead. Also, you can soak a towel in warm ginger tea and apply it to your lower abdomen. This process is called compresses. 3) Ginger tea contains nutrients like vitamin B3 and B6, iron, potassium, vitamin C, magnesium, phosphorus, zinc and is low in calories. 4) Ginger tea helps to control sugar levels in people with type 2 diabetes. 5) Ginger contains anti-inflammatory properties. So, taking ginger tea can help treat inflammations. 6) Ginger tea can be used to treat nausea and also prevents cold. However, it is needful to note that as much as ginger tea is healthy, it should not be taken excessively daily. Ensure you always dilute the tea with enough water if you find it too strong. Some people may experience side effects from drinking ginger tea such as heartburn if taken in large concentrated form. Also, it is advisable for pregnant women to stay clear from taking ginger tea. Even though research says ginger tea helps with nausea that is associated with first trimester in pregnancy, it may also increase the risk of bleeding when close to labour. In order to avoid any problem of any sort, it is best to do away with it. Click here to read about Foods & Drinks and Fruits that pregnant women should avoid.

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Benefits of Coconut + How To Make Cold Pressed Coconut Oil

Leave a Comment / Health & Wellness, Oils /

Coconut, Cocos nucifera is a member of the palm tree family (Arecaceae). Coconut is a fibrous one-seeded drupe. Drupes are fruits that have an inner flesh and seed surrounded by a hard shell. Products that can be gotten from Coconut include: Coconut Meat Coconut Oil Coconut Milk Coconut Cream Coconut Flakes (desiccated coconut), Coconut Flour Coconut Sugar Coconut Butter Coir Some of the benefits of these products include the following: Coconut meat is rich in copper and iron which help form red blood cells. Coconut meat contains phenolic compounds like gallic acid and caffeic acid that help protect cells from oxidative damage. Coconut Flakes is used in Savoury dishes, baking, cookies, muffins, and breads. Coconut flour can be used in baking as a substitute for wheat flour. It’s gluten-free. Coconut oil helps to keep hair and skin healthy, prevents wrinkles, removes acne, prevents hair loss and clear spots. Coconut water contains important electrolytes that help in maintaining hydration. Coir is the the fiber from the husk of the coconut. It is used in ropes, mats, doormats, brushes, and sacks, etc HOW TO PRODUCE COLD-PRESSED COCONUT OIL. 1. Open your coconuts and rinse the flesh in clean water to get rid of sand or the brown particles of the coconuts. 2. Cut the coconuts into smaller cubes to make it easy for easy blending or grating. 3. Once done, use a cheesecloth or strainer to squeeze out the milk. 4. Cover the coconut milk with a lid and leave it in a cool place to settle for about 12 hours or overnight. Note: If it’s put in a hot, it will become sour. Better still, you can simply place it in the fridge to quicken the process. 5. After that, you will notice that the mixture has been selected into layers. The oil above, curd in between and water below. It is advisable you use a transparent bowl so that you can see this clearly. 6. Gently scoop out the oil into another bowl. Take your time to in order to avoid mixing up together. Viola, your cold-pressed coconut oil is ready. There is another method called the Hot Pressed Method. Here, the blended coconut pulp is placed on heat to produce the oil. However, cold-pressed coconut oil has stronger taste and flavor and a higher content of antioxidants, protein, vitamins, and healthy fatty acids than hot pressed. This is because if high temperature is applied during the hot pressed method, it can cause a change in the composition and properties of the coconut oil.

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Edikang Ibong Soup

Leave a Comment / Healthy Recipes, Nutrition /

Yoooo! It’s another time to talk about food. Why food? It’s simply because we’re what we feed on whether spiritually or physically? If one will be healthy in your body, spirit, soul and mind, one needs the substance called Food. Having said that, let’s go down to business. There are these 2 canteens (owned by Igbo women) located close to my primary place of assignment (PPA). These women have really captured my heart with their Igbo soups. I only go to those shops to eat solid foods and not the regular rice. Yesterday was not an exception, I ate this correct Edikang Ibong soup that made my stomach rejoice. Let’s quickly talk about this soup called Edikang Ibong. The Nigerian Edikang Ikong soup or simply Vegetable Soup is native to the Efiks, people from Akwa Ibom and Cross River states of Nigeria. It is a general notion that the Edikang Ikong soup is very nutritious and this is absolutely true. The vegetables made in preparation of this soup are superb. Prepared with a generous quantity of pumpkin leaves and water leaves coupled with dried fish and assorted meats, this Nigerian soup recipe is nourishing in every sense of the word. INGREDIENTS 1kg Pumpkin leaves also known as Ikong Ubong /Ugu leaves 500g Water leaves (Talinum Triangulare) 600g of assorted meat: cow tripe (shaki), snails, cow’s skin(kanda) Stockfish(optional) Smoked/dried fish Pepper Salt Ground crayfish (to taste) 200ml Palm oil 1 cup Periwinkle 2 medium onions 1-2 stock cubes Alternative vegetables for those who cannot buy water leaves and pumpkin leaves: 1kg normal frozen spinach 200g ground frozen spinach 250g lamb’s lettuce (canonigos in Spanish) Defrost the frozen spinach, cut the normal frozen one into tiny pieces and mix with the ground frozen spinach. Wring out the water from these and add them when the written recipe requires you to add the pumpkin leaves. Wash, pick and cut the Lamb’s Lettuce into tiny pieces. Add them when the written recipe requires you to add water leaves. METHOD OF PREPARATION 1. When the meat is done, add a generous amount of palm oil, the ground crayfish and pepper and leave to boil for about 10 minutes. The palm oil serves as the liquid in the Edikang Ikong soup. You should try as much as possible to make it the only liquid in the soup. 2. Add the periwinkle and water leaves, leave to cook for another 5 minutes. You may have to cook for less time at this stage so that the water leaves are not over-cooked. 3. Now, add the pumpkin leaves and salt to taste. Stir the contents of the pot very well and turn off the heat. Cover the pot and leave to stand for about 5 minutes. 4. That’s it! Serve with Garri (Eba) , Semolina Fufu , Amala, Cassava Fufu or Pounded Yam.

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