IN ALL YOU DO THIS HOLIDAY SEASON, EAT RIGHT AND KEEP MOVING.
Wednesday, 30 December 2015
Wednesday, 16 December 2015
BAKED PLANTAIN CHIPPS/HOW TO PREPARE IT
Healthy Snacks for the seasons:
Baked Plantain Chipps:
Plantains, green when unripe or yellow when ripe are a good source of potassium and fiber. Plantains which belong to the banana family, have more Vtamin A and C than bananas. Researchers in Britain found that nutrients in green plantains may protect against ulcer formation. They contain Vitamin B6, potassium and fiber.
The green plantain can only be eaten when cooked. But they can be eaten uncooked when ripe.
Plantains are vegetables. They can be boiled,, steamed, fried, roasted or baked and served with other vegetables.
How to make Baked Plantain Chips
Preparation Time - 10 mins
Cooking Time - 20/25 mins
Total - 30/35 mins
INGREDIENTS
2 green plantain
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 garlic powder
INSTRUCTIONS
Preheat oven to 400 degrees F. Line your flat baking pan with cookie sheet with parchment paper.
Cut the ends of the plantains with knife, then peel with a knife.
Slice the plantains uniformly as thinly as you can. I like to slice them round. You can slice diagonally. In a bowl toss the plantains with the olive oil and seasonings. Spread in a single layer on the prepared cookie sheet.
Bake 10-12 minutes per side or until brown and crispy on both sides. This serves about six people.
Baked Plantain Chipps:
Plantains, green when unripe or yellow when ripe are a good source of potassium and fiber. Plantains which belong to the banana family, have more Vtamin A and C than bananas. Researchers in Britain found that nutrients in green plantains may protect against ulcer formation. They contain Vitamin B6, potassium and fiber.
The green plantain can only be eaten when cooked. But they can be eaten uncooked when ripe.
Plantains are vegetables. They can be boiled,, steamed, fried, roasted or baked and served with other vegetables.
How to make Baked Plantain Chips
Preparation Time - 10 mins
Cooking Time - 20/25 mins
Total - 30/35 mins
INGREDIENTS
2 green plantain
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 garlic powder
INSTRUCTIONS
Preheat oven to 400 degrees F. Line your flat baking pan with cookie sheet with parchment paper.
Cut the ends of the plantains with knife, then peel with a knife.
Slice the plantains uniformly as thinly as you can. I like to slice them round. You can slice diagonally. In a bowl toss the plantains with the olive oil and seasonings. Spread in a single layer on the prepared cookie sheet.
Bake 10-12 minutes per side or until brown and crispy on both sides. This serves about six people.
Sunday, 13 December 2015
VEGETABLE OF THE MONTH (SWEET POTATOES)
Sweet Potatoes are tuberous roots that are vegetables. It is large in size. When cooked it is starchy and sweet tasting. It's tender shoots, that is, the young leaves can be eaten as greens. (Wikipedia) Sweet Potatoes is a world wide staple. They come in various colours; orange, purple, cream like or white and yellow.
They can be eaten in various forms, they are satisfying and rich in nutrition. They do not take long to prepare. You can easily boil, steam, roast and serve them in combination with other green vegetables.
It is ranked highest in nutritional value among several other foods by the US Centre for Science in Public Interest.
The following Vitamins are contained in Sweet Potatoes:
Vitamin A - carotenoids like beta-carotene is useful for eye health and also wards off lung and breast cancer.
Vitamin B1, B2, B3, B5, and B6.
These B vitamins are part of 8 vitamins called the B-Complex. Outside of helping the body convert food to energy they also help the body metabolise fat and protein, may also provide protection for certain skin cancers, support adrenal function, help calm and maintain healthy nervous system.
Also contains Vitamin C which protect the body against immune system deficiency. It may also be as helpful to your heart as walking. This C vitamin helps production of collagen which maintains skin's youthful elasticity.
Vitamin K which helps the blood clot, to prevent excessive bleeding is contained in Sweet Potatoes. Also help wounds heal fast.
Vitamin D contained in Sweet Potatoes helps maintain energy levels, mood, build healthy bones, heart, nerves, skin and teeth health.
Sweet Potatoes contains the following minerals.
Calcium, Iron, Magnesium, Phosphorus and Potassium.
Vitamin B1, B2, B3, B5, and B6.
These B vitamins are part of 8 vitamins called the B-Complex. Outside of helping the body convert food to energy they also help the body metabolise fat and protein, may also provide protection for certain skin cancers, support adrenal function, help calm and maintain healthy nervous system.
Also contains Vitamin C which protect the body against immune system deficiency. It may also be as helpful to your heart as walking. This C vitamin helps production of collagen which maintains skin's youthful elasticity.
Vitamin K which helps the blood clot, to prevent excessive bleeding is contained in Sweet Potatoes. Also help wounds heal fast.
Vitamin D contained in Sweet Potatoes helps maintain energy levels, mood, build healthy bones, heart, nerves, skin and teeth health.
Sweet Potatoes contains the following minerals.
Calcium, Iron, Magnesium, Phosphorus and Potassium.
Thursday, 3 December 2015
ASPARAGUS
Asparagus contain abundant antioxidants and a multitude of B-vitamins. These nutrients help in reducing inflammation and inflammatory conditions such as arthritis, diabetes, obesity and regulating blood sugar. Some studies indicate that eating asparagus may reduce the risk of certain types of cancer like leukemia and liver cancer.
To keep asparagus fresh after purchase from the store, wrapp the cut ends in wet paper towel while refrigerating it.
Cooking asparagus is very easy. Boil until tender to the touch and serve with any preferred healthy grain or root vegetable like potatoes of choice.
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