Fruits Salad

This is a very simple Fruits Salad. You need only 3 ingredients.

INGREDIENTS:

2 Medium size Red Apples
A Cup of Red Grapes
1 Tablespoon of Apple Cider Vinegar.

DIRECTION:

Wash and dice the apples into any shape desired.
Also wash the grapes.
Mix the fruits in a bowl and pour the cider vinegar over it .
Cool in the refrigerator for 15 - 30 minutes and serve.

JUICE OF THE DAY

My juice of the day today is made up of Orange, Ginger and Carrots. Orange and Carrot are excellent sources of Vitamin C which supports the body in its ability to absorb iron and Beta-Carotene (Vitamin A) which helps you to maintain a youthful look, collagen production and boost your immune system. Powerful Ginger not only adds that spicy taste that lifts your taste buds, it detoxes your blood.

INGREDIENTS:

2 Medium Size Carrots
2 Fresh Oranges
1/2 Inch of Ginger Root
1 Cup of Water (optional)

DIRECTION:

Clean and wash Carrots and ginger, peal and remove seeds from oranges
Place all ingredients in a blender. Blend until very smooth.

Cool for 30 minutes in the refrigerator and enjoy your healthy juice.

JUICING FOR OPTIMAL HEALTH

My juice for today will not only detox your Intestine, it will detox your Kidneys and your Liver.

INGREDIENTS:

1 Medium Size Cucumber
1/2 a Cup of Parsley or Celantro
1 Lemon
1 Teaspoon of grated Ginger or 1 inch of Ginger root
2 Tablespoons of Aloe Vero Juice (optional)
1  Cup of water (optional)

DIRECTION:

Clean and wash all ingredients thoroughly.
Peal skin off Lemon remove seeds.
Place all in a blender, add water if desired and process until very smooth.
Enjoy your juice.

JUCING FOR OPTIMAL HEALTH

Do you know that bottled juices are pasteurized, that means they have been heated and processed. That process kills the vitamin and mineral contents of the fruits or vegetables.

But drinking freshly juiced fruits and vegetables is like being filled with living enzymes, essential minerals, antioxidants, and antibiotics which are essential for excellent health. You can juice a wide variety of fruits or vegetables. My juice of today is very easy and simple but very powerful in benefits to the body.

INGREDIENTS:

3 Medium Size Fresh Tomatoes
3 Sticks of Medium Size Carrots
1 Medium Size Cucumber
1 cup of Water (optional)

DIRECTION:

Clean and wash all ingredients thoroughly.
Place in blender and process until very smooth.
Add water if desired..

Enjoy your healthy juice.

11 STEPS TO A BETTER CONTROLLED HIGH BLOOD PRESSURE

NORMAL BLOOD PRESSURE IS 120/80

SYSTOLIC - 120 (Pressure generated by the Heart when it beats)
DIASTOLIC - 80 (Pressure in your vessels when the Heart is at rest)

A person is said to have High Blood Pressure when the above numbers rise to 140/90 or above. At this point doctors may prescribe drugs to help control or reduce the pressure.

When High Blood Pressure is not controlled it can result to Heart Failure, Stroke, Heart Attack, and Kidney Failure.

Many people do not know they have High Blood Pressure. You are therefore advised to check your Blood Pressure regularly with your doctor or buy your personal kit you can use at home.
Experts are at a loss why some people have it and others don't, but it seems to run in families.

1.  Weight loss is one of the most effective way to control High Blood Pressure.

2.  Exercise regularly. At most 30 minutes everyday, like walking or running if you can.

3.  Eat healthy diet. Write down what you eat even for just a week so you can follow up. Boost the
     niutrents in your food by eating fruits, nuts, vegetables, whole grains, lean meat, omega 3 rich
     seafood and healthy oils rather taking supplements.

4.  Reduce sodium and sugar in your diet. Read labels. Eat fewer processed foods.

5.  Limit intake of alcohol.

6.  Quit smoking.

7.  Cut back on coffee if you are sensitive to it.

8.  Reduce your stress, learn to say no.

9.  Take time to relax doing healthy things that is good for you and you enjoy.

10. Practice gratitude. Do not grumble. Expressing gratitude to others can help reduce stressful
      thoughts.

11. Get support from people around you. Eating and sharing healthy meals with family or exercise
      with friends and family.

HOME REMEDY FOR COLD AND FLU

• 1 CLOVE GARLIC
• 1 KNOB OF GINGER
• 1 CUP FRESH PINEAPPLE JUICE
• 5 LEMON JUICED
• 2 TABLESPOON HONEY
• 1/4 TEASPOON CAYENNE PEPPER

Blend all ingredients, in a blender.
Refrigerate for not more than four days
Drink four times a day.

SUPER HEALTHY FRUITS SALAD

Eating a diet rich in fruits as part of an overall healthy diet may reduce risk of heart disease, stroke and some cancers.

Fruits are very good source of vitamins and minerals. Today I am making fruits salad that takes about 30 minutes to prepare.

INGREDIENTS 

1 Medium Size Pineapple
1 Pear
1 Green Apple 
1/2 of a Medium Size Pawpaw 
A handful of Red Grapes 

DIRECTION 

Wash the body of the Pineapple  and cut into two potions, boat shape as shown  above
Scoop out the inside of one potion while you cut up the other half.
Peal the half Pawpaw and cut it up
Cut up the Pear and Apple 
Fill in the Pineapple half with all the cut fruits and garnish with the Red Grapes.
Cool in the refrigerator for 30 minutes and serve.

5 THINGS YOU SHOULD KNOW ABOUT COFFEE

Do you drink Coffee?  If yes you are just fine. If no, note these 5 points below:

1.  COFFEE IS NOT ADDITIVE 

2.  CUT BACK ON COFFEE IF YOU SUFFER FROM INSOMNIA OR OSTEOPOROSIS 

3.  IT'S OKAY TO DRINK COFFEE EVERY DAY

4.  COFFEE DRINKERS SEEM MORE PROTECTED AGAINST DISEASES LIKE DIABETES,    

     ALZHELMER'S DISEASE, PARKINSONS DISEASE, LIVER DISEASE AND GOUT

5.  COFFEE IS GOOD FOR YOU. ENJOY IT.

COCONUT, CURRY CHICKEN AND POTATOES

INGREDIENTS

4 Pices of Chicken Thigh cleaned
4 Medium size White Irish Potatoes pealed and cut up
4 Medium size Red Potatoes pealed and cut up
1 Large size Sweet Potatoes pealed and cut up
4 Cups of Chicken Broth
4 Tablespoons of Curry Powder
3 Cups of Coconut Milk
1 Small Tin of Tomato Paste
1 Medium size Onion, chopped
1 Medium size Red Bell Pepper, chopped
1 Teaspoon Black Pepper
1 Clove of Galic crushed
Salt to taste as desired

DIRECTION

Place all the Ingredients in the crockpot without the 3 types of Potatoes
Allow to cook for 4 hours
Add all the Potatoes and allow to cook for a further 4 hours on low.

VERY IMPORTANT IMMUNITY BOOSTING FOODS

Immunity  Boosting foods can help heal diseases in our bodies, prevent our bodies from infection and slow down our aging process.

Eating the following foods have been linked with a decrease in cardiovascular diseases, cancer and death.

1.  FRUITS:
     Blue Berries, Apples and Cherries 

2.  VEGETABLES:
      Broccoli, Lentils, Spinach and Beans

3.  OILS:
     Sesame Oil, Olive Oil and Canola 

4.  FISH:
     Tuna and Salmon 

5.  WHOLE GRAINS:
       Stone cut Oats, Brown/Ofada Rice, Millet,           Quinoa Whole Wheat Flour, No Sugar/Salt popcorn 
        
        

15 STEPS TO A BEAUTIFUL AND STRESS FREE YOU

1.  TAKE TIME TO EXERCISE TO REDUCE STRESS

2.  DRINK MORE WATER FOR BEAUTIFUL SKIN

3.  GET YOUR EIGHT HOURS SLEEP DAILY

4.  GET YOUR DAILY VITAMIN C

5.  BRIGHTEN UP WITH VITAMIN B

6.  EAT NUTS LIKE ALMONDS AND WALNUTS IN LITTLE PORTIONS DAILY

7.  HYDRATE YOUR SKIN WITH CUCUMBER, AVOCADOS AND FISH

8.  SMOOTH YOUR SKIN WITH SWEET POTATOES

9.  STOP TOUCHING YOUR FACE TO PREVENT ACNE

10.TAKE A DEEP BREATH TO FIGHT STRESS

11. AVOID NEGATIVE THOUGHTS

12. LAUGH MORE IT BEAUTIFIES YOUR FACE

13. GIVE AND DO FOR OTHERS WHATEVER IS GOOD

14. KEEP IT ALL TOGETHER WITH FAMILY AND FRIENDS

15. REMEMBER TO LOVE YOURSELF

CROCKPOT TASTY AND DELICIOUS BEANS WITH QUINOA

This is a simple and great meal when you are busy. You can cook it over night or when you are out of the house doing your Saturday chores.

INGREDIENTS

• 2 Cups of Kidney Beans
• 2 Cups of Black Beans
• 2 Cups of Quinoa
• 2 Cups of Sweet Corn
• 1lb. Chicken Breast cut up into 2inch sizes
• 2 Sausages cut up into 1inch size
• 1 medium size Onion chopped
• 1 Green Pepper chopped
• 1 Small tin of Tomatoes sauce
• 1 Teaspoon Black Pepper
• 1 Tablespoon of Olive Oil
• 1/2 Teaspoon of Salt to taste

Put the 2 types of beans in a pot, cover the beans with 3 times the water, bring to boil.
Boil for about 15 minutes
Remove from heat
Cover and let stand for 1 hour and discard the water
Combine all ingredients in the Crockpot or Slow Cooker, cover, cook in low for 10 - 12 hours on high for 5 - 6 hours.

Serve with corn bread, dodo, boiled or roasted yams or potatoes and rice.
Left over can be stored in containers and persevered in the fridge or freezer.

NIGERIAN BEEF AND CHICKEN STEW

In Nigeria we call tomato sauce, stew. 

However it is not plain tomato sauce,  
ingredients like Beef, Chicken, Fish, Ox tails, fried Snails or any type of meat can be added.

Since most Nigerian staple foods like boiled, fried, or grilled Yams, Potatoes, Cocoyams, Plantains and others like rice and spaghetti, are served with stew, stew is always cooked in large quantities and stored in the freezer for use whenever needed. 

INGREDIENTS 

• 1 Whole Chicken cut up 
• 2kg of Beef cut up into about 21/2 inches sizes 
• 3Kg of fresh plum tomatoes 
• 2 Tins of 400g tomatoes paste
• 4  Large bell pepper 
• 4 Medium size onions ( 2 chopped)
• 1 Tablespoon of chili pepper if desired (in Nigeria spicy stew is best)
• 1 Tablespoon of curry 
• 1 Teaspoon of thyme 
• 1 Cup of Olive oil
• Salt to taste
• Water

DIRECTION 


Wash the cut up Chicken and Beef, place in a pot, cover with water to the level of the contents.
Add some of the thyme, curry, chopped onions and some salt.
Allow to cook for 45 minutes. 
When the meat is cooked, drain the stock, transfer contents to roasting pan and grilled in the oven until golden brown. Most people fry the chicken and beef after boiling, for a healthy alternative, I grill them. 


In a blender combine the fresh tomatoes, bell pepper and 2 onions, blend until very smooth. 
Pour contents into a pot big enough to contain the chicken and beef when added.
Boil the sauce over medium heat until the water dries up but not burned.
Add the oil, chopped onions, curry, thyme, chili pepper and the drained stock . 
Allow to cook, stirring regularly over low heat until you can see the oil on top of the stew.
Add the grilled chicken and beef.
Enjoy your stew with boiled rice, beans, yams, plantain and cocoyams. The leftovers can be packed in containers and preserved in the freezer. 
Alternatively the chicken and beef can be preserved in the freezer instead of adding them while cooking the stew. When needed defrost stew and meat, warm together in a saucepan or in the microwave.

NIGERIAN HEALTHY FRIED RICE

INGREDIENTS

2 cups of brown rice or Ofada rice(Nigerian brown rice)
2 cups of mixed vegetables or (you can prepare the vegetables by cutting up 5 medium size carrots, plus a cup of green peas)
1 teaspoon curry powder
1 teaspoon   thyme
1 teaspoon black pepper 
3 median onions (chopped)
4 cups chicken stock or 2 sock cubes
4 table spoon of olive oil
Salt
Water

-Wash rice to remove any dirt, set aside in a colander or sieve to drain leftover water.
-Pour the oil into a pot over medium heat.when the oil is hot add some of the salt, thyme, curry and black pepper, stir all together, add the cut onions. --Allow to cook for about 1- 2 minutes until the onions are transparent.
-Add the rice, chicken stock or the cubes melted in water. You can add more water enough to enable the rice cook but firm. After 15 minutes of cooking add the vegetables, stir into the rice making sure it is all mixed together.
Allow to cook for another 30 minutes and your fried rice is ready.

- Note:
You can add fried chicken or cow liver chopped and fried with the spices and onions before adding the rice. Please note this fried rice a healthy alternative.

11 REASONS TO REDUCE YOUR INTAKE OF SUGAR

• 1.  SUGAR CAUSES FATS TO BE DEPOSITED IN THE LEVER WHICH CAN LEAD TO FATTY  LIVER DISEASE 
• 
  
• 2.  SUGAR CAN DAMAGE THE HEART 
• 
  
• 3.  SUGAR PROMOTES BELLY FAT
• 
  
• 4.  SUGAR IS A SILENT KILLER
• 
  
• 5. SUGAR MAY HELP GROW CANCER IN MAIN ORGANS OF THE BODY
• 
  
• 6.  SUGAR ADDITION MAY RUN IN FAMILIES 
• 
  
• 7.  SUGAR HAS TOXIC EFFECTS ON THE LIVER
• 
  
• 8.  SUGAR MAY REDUCE YOUR BRAIN POWER
• 
  
• 9.  SUGAR IS ADDED TO MOST FOODS, (CAKES, COOKIES, CANNED SOUPS, CANNED VEGETABLES, CANNED FRUITS AND CANDIES)
• 
  
• 10. SUGAR MAKES US FAT
• 
  
• 11. EATING SUGAR SHORTES OUR LIVES.

11 REASONS TO STOP SMOKING TODAY

Smoking can destroy your body inside out. Bellow are some of what smoking can do to your body.

• 1.  HEART DISEASE 
• 
  
• 2.  HARDENING OF THE ARTERIES 
• 
  
• 3.  CHRONIC LUNG DISEASE 
• 
  
• 4.  ASTHMA 
• 
  
• 5.  REDUCED FERTILITY 
• 
  
• 6.  PNEUMONIA 
• 
  
• 7.  AORTIC RUPTURE 
• 
  
• 8.  STROKES 
• 
  
• 9.  BLINDNESS 
• 
  
• 10. GUM INFECTIONS 
• 
  
• 11. HIP FRACTURE 

HEALING POWERS OF ESSENTIAL OILS

Do you know the Healing Power of ESSENTIAL  OILS?
If you do, you are welcome to the wonders of the Herbal Medicine Powers.
If not just start with the few below:

• CLOVE OIL:
• Helps reduce Hangover and Headaches. 

• EUCALYPTUS OIL:
• Has Thrapeutic and Anti Microbial Properties. Helps to relieve Arthritis Pain.

• BLACK PEPPER OIL:
• Warms Muscles to relieve Joint Pain and Arthritis. 

• LAVENDER OIL:
• Helps relieve Headaches. 

• LEMON BALM OIL:
• Is an Anti-Depresant. 

• MAJORAM:
• Helps reduce Arthritis Pain 

• PEPPERMINT OIL:
• Helps stop Itching. 

• PINE OIL:
• Helps Treat Skin Issues, including Posriasis, Ezema and Pimples. 

• ROSE OIL:
• Treats PMS and Menopausal Issues. 

• SESAME OIL:
• Lower Stress and Blood Pressure. 

• TEA TREE OIL:
• Treats Acne, Cold Sores, Bacterial Infection. Apply it topically to heal Skin Issues

FOODS THAT HELPS TO CURE DAIBETICS

PORTION CONTROL:
If you are diabetic, enjoy foods you love in portions that make sense.

BALANCE NUTRITION:
Fuel your body with the right mix of nutrients to keep you strong and satisfied.

FREQUENT MEALS:
Eat five small meals a day to keep your body running and help fight off hunger.

FOOD CHOICES

EAT THESE:

• Fresh Fruits, Frozen Fruits, Avocado 
• Leafy Vegetables served raw, steamed or grilled, Frozen Vegetables 
• 100% Vegetable Juice low in Sodium 
• Beans and Legumes 
• Green Plantain 
• Pumpkin and Sunflower seeds
• Nuts like Almonds, Walnuts, Peanuts and Pecans 
• Peanut Butter 
• Olive Oil and Canola Oil
• Fish such as Salmon and Tuna
• Mushrooms 
• Bread, Crakers and Pasta made with whole Wheat Flour
• Oatmeal, Bran Cereal 
• Brown Rice and Wild Rice
• Quinoa 
• Whole Grain Barely 
• Popcorn 

AVOID THESE:

• High fat Red Meat
• Hot Dogs and Sausage 
• Whole fat Dairy products 
• Butter and Lard
• Cream Sauces
• Canned Fruits with added Sugar and Syrup 
• Fruit Juices with added Sugar
• Jam and Jelly 
• Dried Fruits with added Sugar
• Canned or Frozen Vegetables with added Sugar or Sodium 
• Vegetables cooked with Butter 
• Bread, Pasta, Cereal made with refined Grains 
• Instant Rice or Instant Noodles.

HEALTHY BODY DETOX

For a healthy and stress free body we all need to do this once a week considering the amount of stress we all go through everyday. Try this and you will thank me for the experience.

• Sit in a bath that contains a handful of Empsom Salts, 10 drops of Lavender essential oil, and a half cup of baking sofa. 

• This combo draws out toxins, lower stress related hormones and balances your pH.

7 BENEFITS OF HOT LEMON WATER

 This is a follow up of my post on Lemon posted September 6th 2015.

1.  Drink Hot Lemon Water, it can prevent CANCER. Do not add sugar

2.   Hot Lemon Water can sustain your health and make you live longer

3.   Hot Lemon Water can prevent blood clots

4.  Hot Lemon Water can control tumor growth

5.  The bitterness in Hot Lemon Water is the substance to kill cancer cells

6.  Hot Lemon Water helps digestion and help maintain healthy weight

7.  Hot Lemon Water is good for your liver and lymph system.

HEALTHY VEGETABLE OMELETTE

INGRIDIENTS

3 Eggs beaten
1 Orange bell pepper chopped
1 Green bell pepper chopped
1 medium size onions chopped
1/2 cup broccoli chopped
1/2 cup asparagus chopped into 1inch sizes
1/4 teaspoon of black pepper
A dash of salt

Note: You can add any vegetable like carrots, spinach, kale or mushrooms.

Over low heat coat a frypan with oil or butter.
Add the onions, broccoli, asparagus or any vegetable of choice, pour the black pepper over them
Allow to cook for about 3 minutes.
Beat the eggs, the yellow and green pepper with a dash of salt together.
Pour over the cooking vegetables, allow to cook until set. Flip over, cook until set.

Serve with toast, boiled red potatoes or yams.

LOVE YOUR HEART !

When you love someone or something, you want the best for whatever it is you love. As we all know, our Hearts are the engine room of our existence. Excellent operation of our Hearts enables us live healthy lives. When our Hearts stop working, we are dead. 

• To keep our Hearts healthy and Alive attention should be paid to the following:
• 
  
• Give your heart a smart diet comprising:
• 
  
• Fruits and Vegetables 
• 
  
• Whole Grains 
• 
  
• Nuts
• 
  
• Beans 
• 
  
• Low-Fat Dairy
• 
  
• Seafood and lean Meats.

This should also include lowering levels of added Sugars, Sodium, Saturated and Trans Fat and Cholesterol in your diet.

In addition to the above we should exercise at least 30 minutes everyday. For seniors it could be 4 -5 days in a week. 

HEALING POWER OF WATER

= DRINKING 2 GLASSES OF WATER IN THE MORNING HELPS ACTIVATE INTERNAL ORGANS.

= DRINKING 1 GLASS OF WATER BEFORE MEAL WILL HELP DIGESTION.

= DRINKING 1 GLASS OF WATER BEFORE TAKING A SHOWER HELPS PREVENT HIGH BLOOD PRESSURE.

=  DRINKING A GLASS OF WATER BEFORE BED HELPS PREVENT STROKES AND HEART ATTACKS.

13 MEDICINAL HEALTH BENEFITS OF GINGER

Ginger is perhaps one of the oldest and most popular herbal medicine. It has a long history of use for relieving digestive problems such as nausea, motion sickness, pain and loss of appetite.

Several in-depth studies of the possible health benefits of ginger, its nutritional profile, has been carried out by nutritionists. It can be used fresh, dried, powdered, or as oil or juice. It is sometimes added to processed foods and cosmetics.

1. The fresh ginger root is spicy, peppery and fragrant. It contains Gingerol, which has anti-inflammatory and antioxidant properties.

2. Ginger treats Nausea, Morning Sickness: Its been a long remedy for Sea Sickness. It may also relieve nausea after surgery, and in cancer patients undergoing chemotherapy.
If you are pregnant, talk to your doctor before consuming large amount of it.

3. Ginger has been show to reduce exercise-induce muscle pain.

4. Ginger helps relieve pains associated with Osteoarthritis (pains in joints of the body).

5. Ginger may lower blood sugars and improve heart disease risk factors in patients with type 2 diabetes.

6. Ginger helps to reduce indigestion by improving regularity, which is beneficial for people with indigestion and related stomach discomfort.

7. Ginger may be effective against menstrual pain when taken at the beginning of the menstrual period. (one study recommends you take about 1gram of ginger powder for the first three days of menstrual period).

8. Ginger may lower cholesterol levels. Just add a little to your tea daily.

9. Ginger contains 6-gingerol which may have protective effects against cancer. More study needs to be carried out.

10. Ginger may be able to protect against age-related damage to the brain. it can also improve brain function in elderly women.

11. Gingerol, the bio active substance in fresh ginger, may help the risk of infection. Ginger extract can inhibit the growth of many different types of bacteria.

12. Ginger is effective against the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis and periodontists.

13. Ginger may be effective against the virus that cause respiratory infections.

Add two slices of ginger, lemon and honey to your tea daily.





       

10 WAYS APPLE CIDER VINEGER WITH HONEY PROMOTES BETTER HEALTH

APPLE CIDER VINEGER is fermented juice from crushed apples. It contains the following niutrents   just like apple juice.
Pectin, Vitamin B1, B2, B6, C, Bioton, Folic acid, Naicin and Pantothenic acid.
It also contains some amount of these minerals: Sodium, Phospherous, Potassium, Calcium, Iron and Magnesium.

Get more benefits of Apple Cider Vineger by adding Honey:
Honey contains Potassium, Calcium, Magnesium, Iron, Copper and Zinc.
It also contains Vitamin C, Thiamine, Riboflavin, Nicotinc acid and  Vitamin B6.
The darker and less processed the Honey the more nutrients it contains.

HERE ARE THE BENEFITS:

1.  Helps with digestion and constipation

2.  Eliminates joint pains

3.  Treats acid reflux and heart burn

4.  Boosts energy

5.  Eases sore throat

6.  Reduces bad cholesterol

7.  Improves Blood Pressure

8.  Helps weight loss

9.  Eliminates bad breath

10. Reduces inflammation

INGREDIENTS:

1 Teaspoon of  raw Honey
1 Tablespoon of raw Oganic Apple Cider Vineger
1  Cup of water

DIRECTION:

Mix all of the above together and drink 20 - 30 minutes before breakfast.
You can drink more water if desired.

If you are on any medication like diuretics and medicines for diabetes or heart diseases, please talk to your doctor before drinking Apple Cider Vineger daily.

BREAKING NEWS - HEALING POWERS OF COCOANUT OIL

ORGANIC BROWN RICE, QUINOA PASTA AND VEGETABLES

INGREDIENTS

2  Cups Organic Brown Rice and Quinoa Penne
1   Medium size Red Bell pepper washed and diced
1   Medium size Green Bell pepper wash and diced
1  Cup of chopped Asparagus about 2 inches in lenght
1   Cup of chopped  Broccoli
1   Medium size Onion cleaned and diced
1  Teaspoon of black pepper
1  Teaspoon of curry powder
1/2 Teaspoon of thyme
2. Table spoon of Olive Oil
1  Cup of low fat milk
1/2 Teaspoon of salt to taste
2   Cups of white or brown Mushrooms

DIRECTION

In a sauce pan bring to boil 3 L of water, add a dash of salt if required.
Add pasta and cook uncovered, stirring occasionally for about 6 - 8 minutes until soft to the touch
Do not over cook. Rince with water. Drain and set aside.

Clean and cut the button mushrooms in half, place in a small sauce pan, add some of the chopped onions and allow to cook over low heat in its water until the water dries up. This is to preserve the niutrents and taste of the mushrooms.

Drop the Olive Oil in 9 inch sauce pan, place over medium heat. Allow to warm up.
Add a dash of salt, the chopped Onions, black pepper, thyme, curry powder, cook for about 3 - 5 minutes turning occasionally.
Add the Red bell pepper, green bell pepper, the asparagus, broccoli and the boiled mushrooms
Allow to cook for a further 5 minutes.

Now add the cup of milk and the Pasta, turning to mix with the vegetables. Leave to simmer over low heat for about 3 minutes.

Note this serves 4. 

"14" REASONS TO GRAB A SLICE OF WATERMELON NOW

1.  Watermelon is vegetable and not fruit

2.  Watermelon is 92% water.

3.  Vitamin C found in Watermelon may help prevent Asthma.

4.  Watermelon strong contents of Vitamin C may help to combat the formation of free radicals known to cause cancer.

5.  Potassium in Watermelon may help improve high blood pressure.

6.  Lycoene found in Watermelon may help prevent heart attack.

7.  Intake of lycopene has been linked to decrease risk of prostrate cancer.

8.  Water and fiber in Watermelon help prevent constipation and promote regularity for a healthy digestive tract.

9.  Being mostly water, Watermelon helps hydrate the body during the hot months of the year.

10.  Choline in Watermelon aids our body in sleeping.

11.  The Choline content of Watermelon aids muscle movement.

12.   Choline also aids our brain in learning and memory.

13.   Amino acids in Watermelon helps to reduce muscle soreness after exercises.

14.   Vitamin A in Watermelon is good for your skin and hair.

THE HEALING POWER OF PARSLEY

Parsley a popular table garnish, is the World's Healthiest Herb.  Unknown to many it is highly nutritious. It's an all year round plant that is available in most food stores.

There are two types, the curly and crinkly. Both have the same health benefits.

Parsley contains vitamin K which aids bone health.

The vitamin C it contains is a great immune booster.

Beta Carotene an antioxidant that can help the body against free-radical damage and fight the effects of aging is found in Parsley.

Daily use of parsley helps to relief joint pain, as it has anti inflammatory properties.

Parsley tea relaxes stiff muscles and encourage digestion. Use 2 tablespoons of fresh parsley per 2 cups of  hot water.

Parsley is recommended for patients with anemia because of its high Iron content. A sprinkle of parsley on any food gives a boost of Iron.

Add parsley to your foods for the nutritional perks. It makes a perfect addition to green smoothies too, upping their detoxification power.

7 HEALTHY BENEFITS OF ALMONDS

Almonds are rich in;

(1). B Vitamins

 (2). Healthy Fat,

 (3). Fiber,

(4). Protein,

(6). Magnesium

(7).  Vitamin E.

Almonds help to lower blood sugar levels

Reduce Blood Presure

Lower Cholesterol levels

They are said to reduce hunger pangs thereby aiding weight loss.

15 STEPS TO BETTER HEALTH

ASPARAGUS & MUSHROOM SOUP

This home made ASPARAGUS & MUSHROOM SOUP is tasty and delicious. It serves 4 - 6.

INGREDIENTS

1 pound young Asparagus
1 pound of button Mushrooms, cleaned washed and cut into 4 parts each.
4 tablespoons of unsalted (1/4 stick) Butter
1 medium  size white Onion cleaned and chopped
1 tablespoon wheat four
2 1/2cups of Water
1 tablespoon Lemon Juice
1 cup 2% less fat Milk
Salt and black pepper to taste
Cilantro for garnishing.

Cut off the tips of half the asparagus about 1inch in length and set aside as part of garnish, slice the remaing asparagus.
Melt 2 tablespoons of the butter in a saucepan, sauté the onions until it is soft.
Add the asparagus sauté over low heat for 1 - 2 minutes.
Stir in the flour, cook, cook for 1 minute.
Stir in the water, salt and pepper. Allow to boil, simmer for 10 - 15 minutes until asparagus is tender and well cooked.
Cool slightly, pour in a blender and process until smooth.
Sauté the asparagus tips in remaing butter in a pan for about 3 - 4 minutes.
Cook the mushrooms in its water over low heat until soft and dry.
Stir in the soup, the mushrooms and sautéed tips.
Serve warm and garnish with few chopped cilantro.

MARINATED CUCUMBER SALAD

INGREDIENTS:

2 medium Cucumbers
1 tablespoons Salt
2 tablespoons brown sugar
1/2 Cup dry cider
1 tablespoon cider venigar
3 tablespoons fresh dills chopped
A pinch of ground black pepper

This serves 4 - 6

DIRECTION

Slice the cucumbers thinly and place them in a colander, sprinkling salt between each layer. Set the colander over a bowl to drain the water for about 30 minutes.
Then rinse the cucumbers under cold running water to remove excess salt
Pat dry on absorbent paper towels.
Gently heat the sugar, cider and venigar in a saucepan until the sugar has dissolved.
Remove from heat and let cool. Put cucumber slices in a bowl, pour the cider mixture over them and let marinade for 1 hour.
Drain the cucumbers and sprinkle with dill and black pepper to taste.

NIGERIAN SPICY FRESH FISH SOUP (PEPPER SOUP)

INGREDIENTS 

800 grams fresh Tilapia cleaned and cut into 4 parts

1 large Bell Pepper
1 teaspoon Chili Pepper (if you do not like spicy please reduce or do add this)
1 medium size Onion, cleaned and chopped
1 cup Cray Fish (Nigerian sun dried shrimps, available in African Stores)
2 tablespoons grinded  Pepper Soup Spices ( Nigerian pepper soup spices are sold in African stores)
1 cup Chopped Spinach
1 large Irish Potato or Yam, peeled and diced into 1 inch sizes
2 handful of Fresh Shrimps, washed with water
1 stock cube of preference.
Salt to taste.

DIRECTION

Combine bell pepper, onion and cray fish in a blender, add 1 cup of water. Blend until very smooth.
Pour pre boiled water over the cleaned fish, stir and drain the water immediately. This is to firm up the skin, so it does not easily come off while cooking.
Pour blended stuff into a pot, add water as needed or 1 - 2 cups of water.
Add the spices, chili if desired, stock cube, cray fish.
Allow to cook for 20 minutes.
Add fish and potatoes or yam allow to cook for a further 25 minutes
Add the spinach, allow to simmer for 5 minutes. Pepper Soup is better eaten when hot.
Salt to taste. This serve 2 - 4.

SUPER SPINACH SMOOTHIE

THIS SMOOTHIE IS PARKED WITH VITAMINS AND MINERALS

INGREDIETS:

3 cups of chopped spinach
1 medium size cucumber cut up
3 kiwi fruits peeled
1 Apple peeled
1 banana
1 cup of pineapple chunks
1 cup coconut water
Cayenne pepper as desired

Combine all the above in a blender and process until very smooth.
Serves 4 - 6.

ROASTED BEETS

 INGREDIENTS

1 tbsp extral Virgin Olive oil
2 tsp fresh parsley, chopped
1 tsp fresh garlic, minced
1/4 tsp salt
1/8 tsp of black pepper
Zest of one lemon
2 cups fresh sliced beets, cut into 1/8 inch slices thick

DIRECTION

Preheat oven to 350 F
Wash, peel and slice into1/8-inch thick pieces yield is about 2 cups sliced beets
In a medium size bowl, combine all the ingredients except the beets. Mix thoroughly and set aside.
Place prepared beets in a bowl with marinade and toss to coat.
Spread beets out on a non-stick sheet pan and bake in the oven for about 25 minutes or bake as desired until it is done.
Enjoy it. You can serve it with salad as above..

EGG PLANT (GARDEN EGG) SAUCE

INGREIDIENTS 

2 large eggplant peeled and diced

2 Large red bell pepper washed and diced

1 Medium size onion washed and diced

3 tablespoons of olive oil or Palm oil

1 teaspoon black pepper (optional)

1/2 teaspoon salt

2 cups of chopped spinach (optional)

DIRECTION

In a  9 inches deep saucepan pour the 3 tablespoons of olive oil,
Add salt, black pepper, chopped onions, allow to simmer for 3-5 minutes until
The onion is transparent.
Add the chopped bell pepper, allow to simmer for 3 minutes while turning regularly
Add the diced eggplant, allow to cook over medium heat for 15minutes.
Finally add the chopped spinach. Allow to simmer for 10 minutes over low heat and the sauce is ready.

This sauce serve 6. Serve with roasted or boiled potatoes, half ripe plantain or yams.

BENEFITS OF BLUEBERRIES

Blueberries a Superfood, is purple in color and are very popular here in the USA. When ripe, Blueberries are plump and slightly firm, and delicious when eaten fresh. Avoid any that are soft and dull-skinned, wash and dry carefully to avoid bruising. 

Blueberries are good when cooked in pies and muffins, or used as jellies. 

Unwashed Blueberries will keep for up to a week in the refrigerator.

Blueberries have many health benefits. Numerous studies show that eating Blueberries regularly can improve night vision, as well as protect against the onset of glaucoma. Blueberries are also effective in treating urinary tract infections and improve heart health for better circulation. Blueberries are also good food for the brain..

ZESTY VEGETABLE & FRUITY JUICE

Ginger packs a powerful punch and certainly gets you going in the morning even if your very tired.

INGREDIENTS

1 cooked beet in water sliced
1 large Carrot sliced
11/2 inch piece fresh Ginger root pealed and finely grated
1 Apple peeled if desired, chopped and cored
11/4 cups of seedless white Grapes
11/4 cups of fresh Orange  juice

DIRECTION

Place the Beet, Carrot, Ginger, Apples, Grapes and Orange juice in a blender and process for a few minutes until smooth. Chill until ready to serve.

This serves 2. 

ASPARAGUS AND ORANGE SALAD

INGRIDIENTS     

8 ounces of Asparagus cleaned and cut into 2-inch pieces 

2 large Oranges 

2 Tomatoes cut into eighths 

3-4 Romaine lettuce shredded 

2 Table spoon olive oil

1/2 teaspoon sherry vinegar 

Salt and ground black pepper to taste

Direction 

Cook the Asparagus in boiling salted water for 3-5 minutes until just tender. 

Drain and refresh under cold water

Grate the zest from half Orange and set aside. Peel both the Oranges and cut into segments.

Squeeze out the juice from the membrane and reserve the juice.

Put the Asparagus, Orange segments, Tomatoes and Lettuce into a salad bowl. 

Mix the oil and vinegar together, add 1 tablespoon of the Orange juice and 1 teaspoon 

Of the zest. Season with Salt and Black pepper. 

Just before serving pour the dressing over the Salad and mix gently to coat.

This serves four.

FRUIT SMOOTHIE

This Fruit Smoothie is packed with antioxidants considering that Apples, Oranges and Grapes are rich in  nutrients. These are everyday fruits we all have at home. 

INGRIDIENTS 

1 Apple, cored and washed

1 Orange, pealed and pulp extracted

1 Cup of Grape (red or white)

1 Cup of filtered water

Combine all the above in a blender and process until smooth.

CARROT BLAST - SMOOTHIE

.

This is a sunny delicious SMOOTHIE

It takes 20 minutes to make

INGRIDIENTS 

1 Cup of baby carrots, washed

1/2 Cup of strawberries, cleaned and washed

2 Medium size sweet pepper, cleaned and washEd

1 Cup coconut water

Combine all ingridients in a blender and process until very smoothe. 

Cool in the refrigerator for 30 minutes before serving. This smoothie taste heavenly. 

Enjoy it.

FOOD GUIDE FOR DIABETICS

WHAT IS DIABETES?
Diabetes is a metabolic disease in which the body's inability to produce any or enough insulin causes elevated levels of glucose in the blood.

Diabetes is classified into two groups:

Type 2 diabetes
A chronic condition that affects the way the body processes blood sugar (glucose), the body either doesn't produce enough insulin, or it resists insulin. Symptoms include increased thirst, frequent urination, hunger, fatigue and blurred vision.
Treatment include diet, exercise and medication for which you have to consult your doctor.

Type 1 diabetes
A chronic condition in which the pancreas produces little or no insulin.
Nowadays we are more aware of nutrition than ever before. There are many magazines, organizations  and bodies out there giving advice, instructing on what to eat and not eat. The Internet is also a power house packed with information for all aspects of healthcare. Navigating all these can be challenging. But I hope it will help to know the general principles of healthful eating towards better management of effects that Diabetes can have on the body.

Below find suggestions for Diabetics Meal Plans:

Potion Control:
Enjoy foods you love in portions that make sense.

Balance Nutrition:
Fuel your body with the right mix of niutrents to keep you strong and satisfied.

Frequent Meals::
Eat five small meals a day to keep your body running and help fight hunger.

What to Eat:

• Fresh fruits, Frozen Fruits, Avocado 
• Fresh Vegetables, served raw, steamed or grilled 
• Leafy Greens like Kale, Collards and Spinach 
• 100% Vegetable juice, low in sodium 
• Beans and Legumes 
• Green Plantains 
• Nuts like Almond, Walnut, Peanuts and Pecans 
• Pumpkin and Sunflower seeds
• Peanut Butter 
• Fish such as Salmon and Tuna
• Olive Oil and Canola Oil
• Bread, Crackers, and Pasta made with whole wheat flour 
• Oatmeal 
• Bran Ceral
• Brown Rice and Wild Rice
• Quinoa, whole Grain Barley 
• Popcorn 

What to Avoid  

• Butter, Lard and Cream Sauce 

• Red Meat, Hotdogs and Sausages 

• Whole Fat Dairy products

• Canned Fruits with added Sugar and Syrup 

• Fruit juices with added Sugar

• Jams, Jellies and preservatives 
• Dried Fruits with added Sugar
• Canned or Frozen Vegetables with added Sodium or Sugar
• Vegetables cooked with Butter
• Bread, Pasta, Cereal made with refined Grains 
• Instant Rice or Instant Noodles 

HABITS AND FOODS THAT CAN DAMAGE YOUR LIVER

The LIVER performs essential functions related to the following in the body. Digestion, metabolism, immunity, and storage of nutrients. The Liver is therefore a vital organ without which the tissues of the body can easily die from lack of energy and nutrients. 
The good news is that the Liver can regenerate its dead or damaged tissues. 

In order to care for this vital organ ensure you do not over indulge in the following:

SUGAR

Too much refined Sugar is harmful to your liver

HERBAL SUPPLEMENTS 

Talk to your doctor before you take herbs to make sure they are right for you

OVERWEIGHT 

The extra fats in your body can build up in your liver cells causing fatty liver decease, that makes the liver swell

ACOHOL

Excessive intake of alcoholic drinks can damage your liver.