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Food

How to Cook Nigerian Tomatoe Stew

by Women Times on

Nigerian tomatoe stew is generally eaten both at home and parties. It’s usually made with the mixture of tomatoes, pepper and onions for it’s flavour.

The main ingredients are
▪Chicken, meat or fish ( of choice )
▪Fresh tomatoes ( 20 plum or choice )
▪Tatashe ( 6 ground medium size )
▪Fresh peppers ( to taste )
▪Tinned tomatoes ( 210g )
▪Garlic ( 5 crushed cloves )
▪Ginger ( ground half finger )
▪Onion ( 2 chopped big sized )
▪Chicken, goat or fish flavour (of choice )
▪Curry powder (1 tbsp )
▪Thyme (1 tbsp )
▪Vegetable oil ( of choice )
▪Stock cubes ( of choice )
▪Salt ( to taste )

OPTIONAL INGREDIENTS
▪Nutmeg (1 tsp of ground )
▪Crayfish ( 2 ground tbsp )
▪Red bell pepper (2 medium size)
▪Black pepper ( 1 ground tbsp )
▪Paprika powder (1 tsp )
▪Bay leaves ( 4 leaves )
▪Scent leaf ( a handful )
▪Curry leaf ( a handful )
▪Stew mix spices (1 tbsp )

ALTERNATIVE INGREDIENTS
▪Chicken, goat, beef or fish
▪Curry powder or curry leaves
▪Fresh or tinned tomatoes
▪Dry or fresh garlic/ginger
▪Thyme or rosemary
▪Stock cube or bouillon powder
▪Vegetable oil or palm oil
▪Seasoning flavours of choice

DESCRIPTIONS
•The Nigerian tomato stew is a unique blend of tomatoes, onion, fresh peppers, fried in vegetable oil and to which meat, chicken or fish is added, with various spices.
•By tomato stew, I mean stew used to prepare the Nigerian Jollof rice, coconut rice, rice and beans, and pasta.
•This recipe is a guide on how to cook tomato stew.

PREPARATION BEFORE COOKING

•Chop some onion into big chunks and slice some onion into small pieces.

•If you are going to use it, grind the crayfish.

•Wash the vegetables and de-seed the tatashe.

PROCEDURE FOR COOKING STEW

Cooking the Nigerian tomato stew involves 3 major steps:

1. Precooking the blended/grounded tomato mixture.

2. Parboiling the meat ( chicken, goat, lamb, beef or fish ).

3. Frying and cooking the stew.

Precooking the blended/grounded tomato mixture. ( 1st step )

•Wash, chop and blend/grind the fresh tomatoes, fresh peppers, tatashe or bell peppers, chopped onion, garlic and ginger until smooth. If you are using blender, try blending small quantities at a time so that the mixture blends properly and that you don’t overwork your blender.
•Pour the tomatoes mixture into a pot and boil on high heat until the water is dried and set aside. Do not allow it to burn. You can also boil the tomato mixture half way and sieve it, in order to get rid of the water in it very fast.

Parboiling and frying the meat ( chicken, goat, lamb, beef or fish ). 2nd step

•Wash and cut your chicken/meat into bite sized pieces. In a separate pot, season your chicken/meat with some sliced onions, thyme, curry powder, ground pepper, crushed garlic and ginger. Do not add any water. Let the chicken/meat cook in its juices until almost dry; then pour in some water and adjust the seasoning with salt, cover and let it cook until soft. Remove the chicken/meat from the stock and set it aside in order to drain/remove any excess liquid or particles.

•In a deep frying pan or pot, heat up some vegetable oil, put in few pieces of onion and fry until brown, but not burnt ( the onion helps to season the oil and add flavour to the chicken/meat); then remove the onion and discard. Fry the chicken/meat until golden and crisp, but not burnt.
•Drain the fried chicken/meat pieces unto a paper towel.
•Make sure you fry the chicken/meat in batches until done.

•Alternatively, steaming and grilling the chicken/meat is a healthier option.
•If you are grilling the chicken, place the chicken on a rack and cook in the oven at 330 degrees fahrenheit for 10 to 15 minutes or until it has become golden brown and set it aside.

•The steaming time of your chicken depends on the types of chicken you are cooking with. The rooster or cockerel cooks much faster than the hen, but the hen is definitely tastier than the rooster.
•Also the cooking time of your meat depends on the type of meat you choose to use, but it is important you allow your meat or chicken to boil until it is tender.

The third step is the frying and cooking the stew.

Place a clean pot on fire, pour oil into it but I prefer vegetable oil. Once it’s hot, add a pinch of salt, the diced onions and stir together. Add the parboiled tomatoes mixture and keep frying until you notice the water is dried. Add the stock and the meats, add salt and seasoning. Cover and leave to steam for ten minutes.

Tomatoes stew is ready. Serve with any desired food but I prefer taking my tomatoes stew with rice.

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Food

Peppered puff puff Recipe

by Women Times on

Puff puff is a common snacks in every part of Nigeria that is being eaten both at homes and parties. Some prefers it plain while some prefers it spiced. But on this recipe, it  will be spiced to have a special taste. Below are the recipe

Ingredients

For about 20 balls of Puff Puff

200g (1½ cups) plain flour (all purpose flour)

2 teaspoons yeast (instant or quick action)

½ teaspoon ground nutmeg

¼ cup granulated sugar (or to your taste)

1 habanero pepper (atarodo, ose oyibo, atarugu)

3 pinches of salt

1 cup warm water

Vegetable Oil (for frying)

 

 *Directions* 

Sift the flour into a clean dry bowl, add the nutmeg, yeast, sugar and salt. Mix well.

Add warm water and mix till everything is well combined.

Cover the bowl with aluminum foil or plastic film and place in a warm place to rise for 45 minutes or till double in size.

Cut the habanero pepper into tiny pieces and add the batter. Stir very well.

Pour some oil in a deep pot and allow to heat up. The oil should be at least 3 inches deep. This is to give room for the puff puffs to swim in the oil. It’s not advisable to use a deep fryer for Puff Puff because of the netting but if you want to use it, set the temperature to 170°C.

Test that the oil is hot enough by putting a drop of batter into the oil. If it sizzles and comes up to the surface of the oil, then the oil is hot enough. If the oil is not hot enough, the batter will go down to the bottom of the oil and stay there.

When the oil is hot enough, scoop some batter into the oil with an ice cream scoop.

Put in more scoops of the batter, as much as the space in the frying pot will allow without overcrowding.

Reduce the heat to medium.

Once the underside of the puff puff has turned golden brown, flip the ball so that the topside will be fried as well.

When the puff puff balls are golden all over, take them out and place in a sieve lined with paper towels.

Serve with a chilled drink of your choice.

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LifestyleFoodHealth

Nutraceuticals for women’s health: All you need to know

by Women Times on

 

Nutraceuticals, which are products derived from food sources with extra health benefits in addition to the basic nutritional value found in foods, contain several ingredients that have multiple actions that can act together to provide numerous health benefit

plant foods, nutraceuticalsMicronutrients include vitamins and minerals that have certain functions in the body. 

Women and men share many similar health problems, but women have their own range of health issues too, which deserve special consideration. Women in different age groups experience various health problems including gynecological health and disorders such as menstruation and menstrual irregularities, urinary tract health, bacterial vaginosis, vaginitis, uterine fibroids. Pregnant women require pre-pregnancy care and prenatal care. Disorders related to infertility include uterine fibroids, polycystic ovary syndrome, and endometriosis. Adult women are also burdened with the risk of uterine, ovarian, and cervical cancer.

Education in the past few decades has ensured women are aware of the fact that they should be consuming essential nutrients in the right quantity. Micronutrients include vitamins and minerals that have certain functions in the body. The type and amount of micronutrients change with age.

Nutraceuticals, which are products derived from food sources with extra health benefits in addition to the basic nutritional value found in foods, contain several ingredients that have multiple actions that can act together to provide health benefits. Nowadays, women are looking for ways to not only help manage symptoms but also protect their hearts and improve bone health. There is a need to generate more evidence for nutraceuticals for women’s health to support claims and health physicians in clinical decision-making.

Adolescent girls

Adolescence is a transition period between childhood and adulthood during which puberty sets in girls of 10-13 years of age. Good nutrition is needed to support physical growth and reproductive maturation during adolescence. Sometimes failure to consume an adequate diet at this time can result in delayed sexual maturation and delayed or retarded physical growth. Nutritional status and physical growth are dependent on one another such that optimal nutrition is a requisite for achieving full growth potential. Adolescent girls may benefit from multivitamins (A, B, C, D, E) minerals (zinc, calcium, phosphorous), healthy fats and proteins.

Premenstrual syndrome: Menstrual cramps are a very common ailment in premenopausal women experienced by approximately 50 per cent of women starting with first menses. Cramps can worsen in women with age due to hormone imbalance and other conditions associated, including uterine fibroids. Nutraceuticals have anti-inflammatory and smooth muscle relaxing properties. Owing to the presence of ginger, evening primrose, valerian, Dong Quai, Chasteberry and Black Haw, they could be used to treat menstrual disorders.

Young adults

Poor intake of calcium, zinc and iron and other essential nutrients in teenagers is attributed to bad eating habits and sedentary lifestyle is common these days. Deficiency of essential micronutrients may result in low body mass index (BMI), weak bones or even infertility.
Urinary tract infections (UTIs) are one of the most common bacterial infections in women, and women are 30 times more likely to develop UTIs compared with men. Most common nutraceuticals used to treat UTIs are cranberry and bearberry.

Colleges And Universities Omega 3 Fatty Acids Labeling And Labels (Product) Fish And Other Marine Life Alternative And Renewable Energy Alternative And Complementary Medicine Heart United States Lifestyle Anatomy And Physiology Brigham And Women's Hospital Denmark Conservation Of Resources Peru Diet And Nutrition Harvard Medical School Medicine And Health Indigenous People Biology And Biochemistry Arthritis Cholesterol Fish Farming Animal Behavior Food Oils And Fats National Center For Health Statistics Research Dietary Supplements And Herbal Remedies Books And Literature Preventive Medicine (Journal) Greenland Animals Science And TechnologyHere’s what women should keep in mind.Child-bearing age

Endometriosis is a painful disorder in which tissue similar to the tissue that normally lines the inside of your uterus — the endometrium — grows outside your uterus. It causes pelvic pain, irregular menses and maybe even infertility. Nutraceuticals such as garlic, curcumin, aloe vera, Resveratrol, Inositol, genistein, danshen and rosaceae may benefit in managing symptoms of endometriosis via multiple mechanisms.

Polycystic ovarian syndrome (PCOS) occurs due to hormonal imbalance and can affect women of any reproductive age. Women with PCOS suffer from irregular or prolonged periods, acne, weight gain, mood swings, excessive hair growth and risk of infertility. Nutritional supplementation may contribute to overcoming PCOS complications such as immature egg release, insulin levels, excess secretion of male hormones and anti-oxidative property. After undergoing many clinical trials, some of the nutraceuticals have shown beneficial effects on improving PCOS and fertility among women with no side effects and improved health benefits.

Pregnancy

The requirement for micronutrients, which include vitamins, minerals, and trace elements, increases even more during pregnancy. Prenatal vitamins have more of some nutrients that you need during pregnancy. Nutrients most important during pregnancy are folic acid, iron, calcium, magnesium, docosahexaenoic acid (DHA), iodine and vitamin A, B6, B12, C and D. While prenatal vitamins aren’t meant to replace the healthy eating plan, they may help prevent nutritional gaps by providing extra micronutrients that are in high demand during pregnancy.

Nausea and vomiting during pregnancy can severely impact quality of life as well as pose significant health risks for some women. Ginger has been used to relieve nausea associated with morning sickness. Inadequate milk production is the most common reported reason for stopping breastfeeding. A number of women have turned to nutraceuticals such as fenugreek and milk thistle to stimulate milk production.

Menopause

Symptoms of menopause, such as hot flashes, can range from slightly annoying to life-altering. There is increasing evidence that adequate calcium intake reduces bone loss and the risk of fracture in postmenopausal women. Top essential nutraceutical supplements for women are calcium, fish oil, folic acid, vitamin B, vitamin D, co-enzyme Q10 and lutein. Menopausal symptoms can be managed with nutraceuticals such as pycogenol, melatonin, vitamin E, Black cohosh, valerian, red clover, soy, licorice, rhubarb, chasteberry and flaxseed.

Osteoporosis occurs after menopause due to low estrogen levels and bone density is lost at a much faster rate. Nutraceuticals that may protect against osteoporosis are vitamin D, calcium, red clover, soy, genistein and licorice.

Breast cancer prevention is especially important for postmenopausal women because risk increases with age. Many nutraceuticals that are used for women’s health are likely to have additional health beneficial effects, including antioxidant, antimicrobial, anti-inflammatory, and chemopreventive activities. Red clover, soy, humulus lupulus (Hops), milk thistle and angelica sinensis (Dong Quai) are being researched for use in preventing breast cancer.

Source: TheIndianExpress.com
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FoodHealthUncategorized

Vegetable Soup Recipe

by Women Times on

Vegetable soup is an ancient soup. It has been in existence for long with its major ingredients which is vegetable. Almost every parts and tribes in Nigeria eats vegetable soup either with swallow or noodles and it is highly rich in minerals, protein and other classes of good.

The following are the quantities of ingredients I used to prepare 2 medium tubs of Vegetable Soup.

PREPARATION

2 kg frozen spinach
250g lamb’s lettuce
2kg Assorted meat
ribs
cow skin (ponmo)
cow tripe (shaki)
Stock fish
4 tablespoons ground crayfish
6 small Knorr cubes
Sweet pepper (for colour)
Habanero pepper (to your taste)
2 big bulbs of onion
1½ cups of red palm oil
Salt (to taste)

Cook the meats and stock fish with the seasoning cubes and half of the chopped onions.
When done, remove all the meat and fish and set aside.
De-bone and separate the stockfish into small pieces.
Make sure the stock is as little as possible, if not, boil it down first before continuing.
Set the stock on the stove, add palm oil, crayfish, the remaining chopped onions. Cover and cook for about 7 minutes to allow the palm oil integrate into the soup.
Add the peppers, the lambs lettuce, the meats and fish.
Cover and once it boils again, add the spinach.
Cover and once it boils again, stir very well and add salt if necessary.

Serve with any food of your choice but I personally prefer eating mine with swallow food.

If you are not yet ready to eat it, you can
transfer the soup to cool containers immediately so the vegetables do not change colour.

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HealthFood

Basic Health Tips for Pregnant women and lactating mothers

by Women Times on

 

Health tips: Nutrition for pregnant and lactating women

PregnantMotherhood‌ ‌is‌ ‌every woman’s dream. It is a life-changing ‌experience.‌ ‌Pregnancy‌ ‌is‌ ‌undeniably‌ ‌the‌ ‌most‌ ‌wonderful journey‌ . But pregnancy‌ ‌and‌ ‌lactation‌ ‌are‌ ‌physiologically‌ ‌and‌ ‌nutritionally‌ ‌highly‌ ‌demanding‌ ‌ phases.‌ ‌

Pregnancy‌ ‌is‌ ‌undeniably‌ ‌the‌ ‌most‌ ‌wonderful journey‌ ‌whether‌, ‌either being a‌ ‌first-time‌ ‌mom-to-be‌ ‌or‌ ‌are‌ ‌pregnant‌ ‌with‌ ‌your‌ ‌second‌ ‌or‌ ‌third‌ ‌child.‌ But pregnancy‌ ‌and‌ ‌lactation‌ ‌are‌ ‌physiologically‌ ‌and‌ ‌nutritionally ‌highly‌ ‌demanding‌ ‌phases.‌ ‌

During‌ ‌lactation‌, ‌‌the‌ ‌nutrient‌ ‌demands‌ ‌are‌ ‌higher‌ ‌than‌ ‌pregnancy‌ ‌– as‌ ‌in‌ ‌the‌ ‌first‌ ‌4-6‌ ‌months‌ , the‌ ‌infant’s‌ ‌weight‌ ‌doubles‌ ‌their‌ ‌birth‌ ‌weight‌ ‌and‌ ‌the‌ ‌milk‌ ‌secreted‌ ‌in‌ ‌the‌ ‌first‌ ‌four months‌ ‌accounts‌ ‌for‌ ‌the‌ ‌energy‌ ‌equivalent‌ ‌to‌ ‌the‌ ‌total‌ ‌energy‌ ‌cost‌ ‌of‌ ‌pregnancy.‌ ‌Hence,‌ ‌the‌ ‌mother‌ ‌should‌ ‌be‌ ‌well‌ ‌fed‌ ‌during‌ ‌this‌ ‌phase.‌ ‌ ‌
‌
A‌ ‌balanced‌ ‌diet‌ ‌,  appropriate‌ ‌and‌ ‌timely‌ ‌vitamin‌ ‌and‌ ‌mineral‌ ‌supplementation‌ ‌‌‌‌‌and as well an often exercise are key components of a healthy lifestyle during pregnancy and lactation

‌
During pregnancy ‌‌nutrient‌ ‌requirements‌ ‌are‌ ‌high‌ ‌and if the required nutrition level is not matched it can lead to complications.

By adopting a healthy eating habit, you can meet the increased nutrient demands. Increase the quantity of different foods as recommended to meet the nutrient requirements. Eat 5-6 meals: breakfast, mid-morning, lunch, evening snack, dinner, bedtime.

Healthy DietPregnant women should increase the quantity of different foods as recommended to meet their nutrient requirements. Below are the most essential nutrients to be included in every day diet

Iron

  • Iron is needed for hemoglobin synthesis, mental function and to build immunity against diseases.
  • Deficiency of iron leads to anemia which increases the risk of premature birth, low birth weight baby, and postpartum depression.
  • Deficiency in children increases susceptibility to infection and impairs learning ability.

Green leafy vegetables, legumes/beans, dry fruits, nuts/seeds, egg yolk are rich in iron. Include these foods in your meals every day. The bioavailability of iron from vegetarian foods is poor whereas it is good from animal foods. Vitamin C helps in increasing iron absorption. Hence, include fruits like , guava, oranges, lemon in your meals. Avoid having tea/coffee before, during, or soon after a meal as they inhibit iron absorption.

Folate/Folic Acid

  • Folate is a B vitamin that helps prevent neural tube defects, congenital abnormalities of the brain and spinal cord in the foetus.
  • Folic acid supplementation has shown to decrease the risk of premature birth and increase birth weight. It is also essential for the synthesis of hemoglobin

Foods rich in folate are green leafy vegetables, legumes, beans, citrus fruits and nuts.

Calcium

  • Both you and your baby require calcium for strong bones and teeth.
  • Calcium also helps your circulatory, muscular and nervous systems run normally.

Good sources of calcium are milk, curd /buttermilk, paneer, low-mercury fish and seafood, green leafy vegetables.

Vitamin D 

  • Vitamin D also helps build your baby’s bones and teeth.
  • Too little vitamin D can cause rickets (softening and weakening of bones).

Good sources are fatty fish eg. salmon, fortified milk, eggs, mushrooms.

Proteins

Protein is crucial for growth of your baby’s tissues and organs, including the brain

  • It helps with breast  uterine tissue growth during pregnancy.

Good sources are lean meat, poultry, fish, eggs, nuts, soybean, /legumes, peas/beans, milk and milk products

Some more nutrition tips: 

  • Choose foods rich in fibre (40g/day) like whole grain cereals,pulses and vegetables to avoid Constipation
  • Drink plenty of fluids like buttermilk, lemon water, coconut water including 8-10 glasses of water every day.
  • Avoid excess tea/coffee. They can have adverse effects on foetal growth and caffeine in breast milk might agitate your baby or interfere with baby’s sleep.
  • Avoid junk foods as they contain no nutritional value and add only sugar, fat and salt to your diet.
  • Take supplements advised by your doctor, Vitamin B-12, Omega-3, Vitamin D, Iron and folic acid.
  • Exercise and stay active. This will help you manage your health and de-stress. Go for swimming or walking and avoid sports like rock climbing or basketball. Start slow and do not overdo if you have never exercised before pregnancy.

Source: Indian Express

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FoodHealth

Ofe Nsala Soup Recipe

by Women Times on

Ofe Nsala Soup is a Nigerian food commonly eaten is the Eastern and southern part of Nigeria. It is also known as White Soup. This soup is majorly prepared with goat meat, while other meats are optional.

Ofe nsala is another delicious white soup cooked with goat meat, this is one of the healthiest light soups so far that I have come across, it is prepared without palm oil being added, nor peanut oil just like egusi pepper soup. If you want to really enjoy the taste of this soup, its best you cook it with goat meat.

Ofe Nsala soup is the Igbo version of white soup, it is very easy and quick to prepare with few ingredients. I made a similar soup like the above which is this delicious achi soup and sometimes back I made this Calabar white with chicken here you can check it out and compare the two to see which one you love most, they are all very unique and delicious in their own ways.

Yam is a very important ingredient in Ofe Nsala soup,as it is used to thicken the soup to give it a nice texture, just the way you use cocoyam to thicken Ofe Oweeri. You can either boil raw yam and then mash into a smooth paste for Ofe Nsala recipe or dissolve yam flour (pounded flour) in water to thicken the soup. The soup doesnt have to be very thick, just thick enough to hold your swallow when you deep into the soup.

Apart from goat meat, catfish, beef, chicken or dried fish can be added to make ofe Nsala soup, it all depends on your taste. I so much love the flavour of goat meat in a simple white soup like the above, However, I decided to use goat meat and some stockfish and toward the end of the cooking, I threw in few pieces of beef which I left over as I didnt want it to waste.

However, ofe is traditionally garnished with Utazi leaves, but if you don’t have utazi, you can use Uziza leaves or spinach to add some greens to the soup; you just need a little of the leaves because it is not a vegetables soup. You can pair ofe Nsala with pounded yam or fufu. Check the video above to see how to make ofe nsala the simplest way.

 

Ingredients For Nsala Soup

(1): 1 kilo of goat meat

(2): 8 pieces of tiny yam cubes

(3): 1 cup of stockfish/dried fish

(4): 3 seasoning cubes

(5): 8 pieces of boiled beef, optional

(6): 1 medium onion, chopped

(7): 3 scotch bonnets or cayenne pepper

(8): 2 tablespoons of ground crayfish

(9): 1 teaspoon of ground uziza seed, optional

(10): 3 medium size utazi leaves, shredded

(11): Salt to taste

 

Steps On How to Cook Ofe Nsala Soup

(1): Peel yam nicely, dice into smaller sizes and rinse well, Rinse the goat meat and stockfish into a pot.

(2): Add the blended pepper, onions, 2 stock cubes, salt, goat meat spice to the meat and place on heat to cook.

(3): Add enough water to the meat and also add the peeled yams and cook for 20 minutes.

(4): Pierce the yam with a fork to check if it is soft, once it is soft, remove from the content.

(5): Let the goat meat cook for a while until it turns out very soft. Place the yam in the mortar and mash gently or use a blender to blend it and set aside.

(6): Add some ground crayfish to the meat, more stock cube, and uziza seed and stir properly, you can add more water if the initial is dried up.

(7): Cut the mashed yam into bite sizes and drop into the pot containing the meat to dissolve.

(8): After the yam has dissolved in the content, taste for seasoning and adjust if need be.

(9): Add the shredded utazi leaves sparingly and stir well to combine, leave the soup to simmer for few minutes on medium heat. Take the Nsala soup off heat and serve with soft-pounded yam or any food of your choice.

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Food

Pepper Soup Recipe and Everything You Need to Know About it

by Women Times on

 

By Morohunmubo Johnson

Pepper soup is a spicy and a little watery soup commonly eaten in the West African region.

The spicy soup is mostly made with fish most especially Cat fish or Tilapia fish. Some are being prepared with Beef or Goat meat.

 

CATFISH PEPPER SOUP RECIPE

INGREDIENTS
Catfish or tilapia fish with boil plantain
scent leaf
fresh pepper
pepper soup spice
ginger
Seasoning
salt
lemon
onions

PROCEDURE

for your catfish or Tilapia fish,remove the intestines,
put in a spacious bowl,
pour in medium heated water(not too boil,just hot enough to remove slime from your fish)

let sit for about 10 mins then wash the fishes  using your hands and a knife(this way the slippery gel will  easily washed away and using hot water makes your fish firmer and it prevents it from breaking while cooking).

After washing off the slippery gel,rinse off with water,and rinse again with warm salted water and put in your pot.

Blend or grate your pepper,
chop your onions into tiny bits
pick,wash and cut your scent leaf

In your pot containing your fish,cut your lemon into halves and squeeze in the juice from half of your lemon on your fish,add your pepper soup spice ,,salt, seasoning,onions ,massage evenly till the spices are evenly spread in your fish,cover and let sit for 30 mins or more(101 of marinating).

once well marinated,add in your pepper,add water just above the quantity of your fish or as much as you want your pepper soup to come out,stir gently and cover ,let stay for about 10 mins and set on fire

Bring to boiling point and check for taste,adjust if neccessary,cover and allow to cook till your fish is evenly cooked and ready to be consumed.

Add in your scent leaf or any other leaf of your choice,stir gently,and let cook for about a min,turn off your heat and your catfish or Tilapia fish pepper soup is ready to be served.

Enjoy with suitable food,or just pepper soup alone with a chilled drink.

 

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FoodHealth

Healthy Food Intake and Why You Shouldn’t Think Twice

by Women Times on

By Morohunmubo Johnson

Food intake plays a Paramount role in human life, hence! The intake should be moderate.

There are some foods and drinks that needs to be approached with caution due to their nutritional contents,or deficiency.

They have been associated with metabolic and physiology disorders, therefore one should be careful with such foods.

They are:

1. MEAT: it’s true that meat is a good rich source of nutrients, but it’s consumption especially in excess poses some health risks (e.g cardiovascular disease, cancer formation  ,etc.)  the blood cholesterol more prone to oxidation and blood vessels damage.

* Frying the meat with oil normally worsen the situation. This is because the oil become saturated in the process and adds to the saturated fat content of the meat.

* it is advisable to serve meat with vegetables and/or  fruits .

Through this the body is supplied with necessary antioxidants which will help reduce the damaging effects of the meat. 

Therefore,meat consumption should be approached with moderation, as they are high in saturated fats, salts, and  cholesterol, one may not avoid meat totally, but take it sparingly.

 Hence! Move towards taking fishes and less meat. Fishes are less in contents and they are unsaturated fats which the body needs. 

Often exercise is very important for the person that consumes much meat, this helps to reduce blood cholesterol levels and keeps the body in good state.

2. FRUITS: Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple or kiwi fruit. When fresh fruit is not in season, try a frozen, canned, or dried variety. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or in its own juice.

3. VEGETABLES: Add variety to grilled or steamed vegetables with an herb such as rosemary. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. Look for canned vegetables without added salt, butter, or cream sauces. For variety, try a new vegetable each week.

4. CALCIUM-RICH FOODS: In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.

5. ALCOHOL: Alcohol  consumption has attracted diverse opinion among the general public

 * Alcohol and alcoholic beverages reduce the livers ability to function. In fact, alcohol consumption is associated with higher risk of liver cirrhosis ( irreversible liver damage).

  *They increase sexual desires, but diminish the capacity to perform.

*Women, who drinks alcohol beverages, even in small amounts, are at risk of breast cancer and other disorders.

*Alcohol consumption by pregnant women causes what is called fetal alcohol syndrome (FAS)  a condition characterized by premature births, low birth weight,  immature placentas, and  general mental retardations in the newborns.

It is advisable to drink moderately (may be 3-4 glasses a week) 

 And if you don’t drink, better do not start drink .The risks involved in alcohol intake are far greater than the benefits most especially to we women

Remember that red wine is better than white wine, but it is best to drink fresh unfermented grape fruit juice for cardiovascular health.

 

    

 

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Food

HOME MADE BREAD RECIPE

by Women Times on

Bread is a staple food prepared from a dough of flour and water usually by baking as the main ingredients are flour and water.

RECIPE

1 egg

1 cup sugar

1/2 tablespoon salt

1/2 cup oil

1 tablespoon margarine

1 cup hot milk

2 cups of warm water

15 g of dry yeast (1 and half sachets)

1.5 kg of flour

METHOD

Mix all the ingredients except the flour, then add the flour little by little. Stir until it starts to loosen from hand and knead for about 10 minutes.

Let the dough rest in a warm place until it doubles the volume. Finally shape the loaves, let stand again until it doubled in volume and bake at medium heat for 45 minutes until golden brown.

Bread can be eaten at anytime of the day. It can be served with butter, tea and many more.

 

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