AkARA (BEAN CAKE)

Healthy Fried Akara.

Akara is one of my favourite Nigerian meal, so soft, fluffy and yummy. The best ones are the deep fried ones which looks like puff-puff. Akara is nutritious as they are high in protein, vitamin A, C and calcium. Two medium deep fried Akara is ideal for the day, but people will hardly consume that amount which means they can easily consume too much oil and salt which can increase cholesterol level, cause bloating due to water retention and can increase the risk of hypertension, heart failure and can also lead to weight gain. This might not be the case for some people if they are athletics but will still need to be aware of the salt intake. This Akara recipe contains less oil which makes it healthy to consume twice of it. compared to the deep fried recipe. The ingredients required for this recipe are listed below.

Ingredients

Note: You Can use beans but will have to soak, peel the skin (I would not because the skin is high in fibre) and blend it with pepper, which takes time but it's more nutritious. However, I did not have any beans in my cupboard so I used the powdered one, which made the preparation process much easier. I also added a lot of spices to this recipe but you do not have to.

-Bean Powder 50g 

-Ground pepper

-Salt pinch 

-Maggi 1/2 

-Black pepper

-Turmeric (optional) 

-Water

-Olive oil. 1/2 tsp 

You can add onions but I did not.

How;

-Put all the dry ingredient in a bowl and mix well.

-Add water gradually and mix till viscous, making sure there are no lumps. The mixture should not be too thick, as it will get thicker with time, but this only applies if you using bean powder.

-Using a non-stick pan, brush it with oil; to avoid extra sticking.

-Add the mixture using a spoon and cook on low heat for both sides, about a minute for each side,  depending on the thickness.

Can serve with oat porridge, pap or custard.

Thanks for visiting.

CHOCOLATE CHIA PUDDING.

EASY BREAKFAST RECIPES; Chocolate Chia Seed Pudding. 

This is a very easy recipe, take about Five minutes and requires no effort, which means it is easier to grab at last minutes in the morning. It always best to prepare it at night to let the chia seeds breathe and absorb the milk.

Benefits of CHIA SEEDS

This seed has no taste so can easily be added into all meals. It is very high in protein which helps with growth, promote the formation of lean muscle and repair damaged tissues. It also helps boost energy level, aid digestion and reduced cholesterol level. It contains omega3 which is essential, as the body cannot produce this, so we need to consume food with omega3. Omega3 are fatty-acid which is healthy for the heart as it helps maintain the artery function and increases HDL (high-density lipoprotein) which is good to the body, as it helps lowers cholesterol level and carry them away from the heart, preventing the risk of heart blockage or other heart complications. Omega3 helps the brain and nerves function well. Chia seed helps nourishes the skin internally which obviously will glow all the way out.

Nutritional Fact

10g chia seeds contain 3.1g total fat, 4.2g carbohydrate, 1.7g protein, 3.4g fibre and 48kcal. 

Also good source of iron, magnesium and calcium

Chia seeds are good for breakfast and can also be added into other meals. I normally add about a teaspoon to my oatmeal pudding but today I decided to make chia pudding only, has it low in carbohydrate and for my body type (Endomorph) I need to consume less carbohydrate and more protein with healthy fat. I also need to avoid simple carbohydrates such as sweets and cakes, but totally fine to have them occasionally or once in awhile. Most carbohydrates for endomorph should be from vegetables and a little of wheat and grains such as pasta, bread and rice. Endomorph metabolism is very slow and will find it hard to digest carbohydrate and any energy not used up will easily be stored as fat. 

I tried this chocolate chia pudding this morning and to be honest it kept me full for longer; about 3 hours and even after that I was not so hungry but I just always like putting something in my mouth (smiles). However, if you do not know your body type you should check my previous blog post on that, it will help you understand your body better. 

I just love this recipe, and might just make it one of my regular breakfast. For me, I try to add protein into every single meal I have, so this recipe is high in protein. 

Ingredients 

-2.5 Tbsp Chia seeds

-0.5 Tsp Unsweetened  Cocoa powder 

-Almond milk to soak 

-1 Tsp Peanut butter ( this is high in protein too. It is best to get peanut butter with no sugar and salt added if you can) 

-1 Tsp Honey 

-1 Easy peeler (small tangerine ) can also use your preferred fruit.

30g Mixed frozen berries ( can use fresh too) 

HOW: 

Berries Coulis (takes about 2mins to make) 

In a saucepan put the frozen berries with a little bit water (about 2tbsp of water) and let simmer on low heat for 30 seconds and bring to boil for about 30sec- a minute ( continually stirring). When the water starts to dry up, add the half teaspoon of honey (reduce the heat) and stir, start to break the berries with the back of the spoon ( no effort required, it should be really soft). If it seems too dry, you can always add a little bit of boiled water. Pour out of the coulis into a small bowl or cup to cool.

This cooking time does not take too long because of it's a small quantity. You can also strain the coulis but you will be taking out all the fibre which helps keeps you satisfied for longer. 

Next step; 

In a jar add a half teaspoon (0.5 tsp)  of unsweetened cocoa powder and a tiny bit of water and mix well, till dissolved and smooth, add a bit more water and mix well. 

Add two and a half tablespoon (2.5tbsp of chia seeds and add in milk and a half teaspoon of honey (0.5 tsp) and stir together. 

Then add a teaspoon of peanut butter into the mixture and try to break it into the mixture as you stir. 

Top with easy peelers or any fruit of your choice and add the berries coulis on top. 

This recipe is best made the night before, to let the chia seed soak and you can just grab in the morning with no extra effort. Enjoy.

Thanks for reading and let me know what you think and if you tried the recipe. 

Do not forget to like, comment and share. 

3 LAYERS BANANA ICE CREAM RECIPE

HEALTHY ICE CREAM.

Alternative for ice cream lovers. This requires just few ingredient to make and also contains no added sugar but still have a very sweet taste.

Preparation.

Slice up one banana and freeze. (Slices should be small so it's easier to blend.) 

You can also buy fresh berries and freeze, but I used frozen berries which I normally keep in the freezer.

You'll need a blender or food processor.

Ingredients ( per portion )

1 1/4 Banana 

Frozen berries: strawberry and blackberry 

1/4tsp Cocoa powder 

Almond milk (you can use any milk or even a little bit of water) this is just to blend. Avoid using condensed or canned milk.

Seeds (Optional)

Estimated Calorie = 200kcal 

However, this calorie contains more healthy content compared to normal ice cream which contains empty calories as it as no beneficial nutrients and it contains added sugar.

How to: 

Step 1: Put the frozen banana in the blender and add a bit of milk, and blend. You might have to wait for the blender to rest in between but it will blend it eventually.  You can also use a spoon to move the mixture around before you continue to blend. However, if it is taking time, it might be that the frozen banana is too hard, therefore you can leave it at room temperature for like 2-5 minutes before you continue to blend.

Step 2: Pour half of the blended banana into a cup or bowl and in another bowl, pour the 1/4 tsp cocoa powder and mix well with tiny or a drop of water or can use milk.

Step 3: Add the remaining blended banana into the cocoa mixture and mix together. This makes the chocolate layer.

Step 4: Put the plain banana ice cream and the chocolate banana ice cream into the freezer to set while you blend the third layer.

Step 5: Using the same blender, add in 1/4 banana and any frozen pinkie berries of your choice, strawberry, raspberry or even blackberries will do. For this recipe, I used 2 frozen strawberries and 2 blackberries.

Step 6: Add a little bit of milk or water to blend and pour out this mixture into another cup.

Step 7: Using a small transparent jar or a plastic cup, (you can use anything but using something see through makes it looks more attractive) add in sliced kiwi or can even use fresh strawberry. Try and stick it to the side of the jar or drinking cup.

Step 8: Bending the cup sideways, add in the first layer, and then the second, gradually straighten the cup and finally add in the third layer with the cup sitting vertically.

You can put your preferred layer first. But I put the chocolate first and the banana second and the berries third.

Step 9: Finally top with some seeds.

Step 10: Enjoy!

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BROWNIE

THREE (3) MINUTE BROWNIE RECIPE!

The best thing ever is been able to make good food in short period of time and for a person like me that love chocolate, I always have a treat once in a while. So I saw my flatmate making mug cake and I have always heard of this but never tried it, then I decided to make it too. I watched YouTube videos about mug cakes and brownies and in conclusion, to reduce the calories and fat content and yet make a yummy, healthy, simple brownie, I came up with my own recipe, which I will be sharing with you today. I tried this twice. The first and second recipe was both good. The only ingredient I change was the olive oil quantity for the second one (to reduce fat content) and also added oat to it, reducing the flour content and they both tasted amazing. The oat also added a nice finishing touch to the brownie, making it more aesthetic. Oatmeal has more fiber and really good for satisfaction, so I always add this to my breakfast; smoothie or even a oatmeal porridge or pudding. For more information, check out my previous blog on oatmeal and different ways to eat it, both as snack or breakfast.


I did not buy any ingredients to make this as I used what I found in my cupboard, this is why I have not use egg as well. You might be lucky enough to have all these ingredients for this recipe in your cupboard as well, so do not forget to try it for breakfast, maybe on a cheat or chocolaty day. It is a very simple recipe and required no specific skills, even my little cousin will be able to make it, and it only takes three (3) minute. Two (2) minute preparation and a minute to cook in the microwave.
Lets get busy!

look at that, gorgeous.

Ingredients

1 teaspoon flour (any type)
11/2  tsp Oatmeal
11/2 tsp cocoa powder
1 tsp Olive oil or any
2 tsp Honey: sweetener can be use too, but I prefer the taste of honey. Using sweetener will reduce the calorie content, which is good. Sweetener have like 1-2 calories and some have 0 calories, while honey is high in calorie but natural and healthy too.
Pinch of salt
Pinch of Baking Soda or Baking powder
Water to mix.
Peanut butter, to top (optional)

This Brownie recipe in total is a estimate of 185 calorie, which is not too bad. However if you use sweetener, it can come down to about 135 calorie, because you wont be using honey. This is rich in fat and would not be ideal to take everyday. Maybe once in a while or in two weeks, just as a healthy treat.

Preparation

Add all the dry ingredients in a mug and stir together, then gradually add water using a spoon and mix till a little runny. Put in the microwave for 50 seconds to 1 minute and that is it. All done.

You can top with peanut butter, yum.

Let me know if you tried this recipe and what you think of it. 

Don't forget to like, comment and share. 

ARE THESE ON YOUR SHOPPING LIST?

The Top 11 Must Buy Ingredients to start a healthy journey. 

The key to a healthy lifestyle is a healthy shopping list, free of junks. I know it can be so tempting to buy all the yummies and sugary food but it happens to most people, if not everyone, I am always tempted whenever I go shopping) but it is more beneficial to eat a balanced diet. 

Today, I'll be sharing 11 main food you should add to your shopping list when shopping next time to become healthy or to lose weight, whatever your goals are. 

It is also important to drink enough water to stay hydrated and healthy and try your best to stay away from sodas and sugary drinks. Go for fruit based juice or make a smoothie or can even get a juicing machine or make fruit juice by hand. Be local, be old, be healthy, deal with nature.  

These ingredients will change your life if you add them to your shopping list and already you buy these ingredients, consider other unhealthy things you buy or the way you consume them. I will also share with you few things you should not buy if you want to be a healthy version of you, for the best reason known to you. You need to have reasons why you want to be healthy or lose weight or for anything you do, so as to stay motivated all the way. 

Add this 11 Food to your shopping list. 

All this food are great to boost metabolism and also detoxify the body, reducing bloating, glowing skin and aid weight loss.

1. Lemon: Good to start the morning. Squeeze in warm water and drink. This helps cleanse the body. 

2. Grapefruit

3.Cucumber

4. Green tea: Don't take too much cause it might stop you from sleeping.

5. Spices; cinnamon, garlic, ginger, black pepper and more.

6. Fruit: Apple, watermelon, banana

7.Green leafy: spinach, kale, swiss chard.

8.Nuts; peanut, almond, hazelnuts and more 

9.Wholemeal (brown): rice, pasta.

10. Oatmeal: High in fibre and will keep you full. Best for breakfast.

11.Lean meat: Chicken or beef or turkey. Always go for lean to reduce fat percent. 

Food to avoid when shopping

1.Oily food

2.Sodas 

3.Sugar: get honey instead 

4.Cakes and biscuit: go for crackers

5.Ice cream: Save it for summer or buy ones in three (3) weeks. If you love Ice cream so much, the best option can be banana Ice cream (check my previous blog for recipe ) or go for Greek yogurt and top with your favorite frozen berries or fruits. 

Thanks for reading my blog. Stay healthy💪🏼

Please leave your comment below, will love to read them. 

OAT RECIPES

HEALTHY OAT RECIPES 

Make different texture and tasty snack with oatmeal. It is so simple to make and takes few minutes to make. You do not have to be a perfect baker or chef to get this right, meaning you don't have to measure. I don't most times but I normally use a tablespoon to get the first part right but honestly, it doesn't matter. Put everything in a bowl, mix and that's it. Very simple, very healthy. Best for breakfast or afternoon snack. This should not be taken for dinner or late snack close to bedtime as it's high in fiber and carbohydrate (full of energy and calorie dense) and this will cause constipation and can also help you gain weight as the energy consumed is not going to be completely used up. This is very important if your body type is endomorph. Don't know what that is? Check out my previous blog on body type.

Recipe 1: Oat Pudding 

Ingredients 

Oat

Milk

Yoghurt

Honey

Toppings options: 

Seeds

Dry fruits: Sultanas 

Fresh fruits; Apple, Berries, Banana, Pineapple and more.

This is an overnight fridge recipe and requires no baking.

HOW:

In a jar or a small cover, container put the oatmeal first.

Fill with milk to soak but this should not cover the oatmeal.

Add a bit of greek or plain yoghurt on top and can also put honey to sweeten.

Then adding the topping of your choice, cover and put in the fridge ready for the next day.

I like making this at night to give it time to soak and for the flavours to mix. 

Recipe 2: Oat bar (non-baked)

Ingredients 

Oat
2tsp Coconut oil 

1tbsp Peanut butter 

2 tbsp Honey 

2tsp Milk 

Extra: sultanas, dry berries, nuts, seeds.

HOW;
Put the honey, coconut oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add the extra. I used sultanas and sesame seeds.

Then add in the oat gradually and mix till the mixture all stay together. This won't really hold, so adding a little bit of milk will help it hold well.

Roll into small balls and it's ready to eat, No baking required.

Recipe 3:  Flapjacks 

Preheat oven to 180oC
Ingredients 

Oat 

150g Olive oil 

150g Honey: same amount of honey and olive oil.

2 tbsp peanut butter
Sultanas

HOW: 
Put the honey, olive oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add in the toppings of your choice like cranberries , but I used sultanas.
The add in the oat gradually and mix till the mixture all stay together.

Note: If you want to add in chocolate chips, you will have to wait for the microwaved mixture to cool so they don't melt.

Put the oat mixture on a lined baking tray and spread evenly (it doesn't have to cover the whole tray if it can't). Wet your hands with water and gently press on the mixture so they stick together more.
Put in the oven and bake for 10 minutes.

Bring out and leave to cool for 10 minutes or more before cutting. Cutting it straight out of the oven will cause the flapjack to fall apart. Let it cool a little and then gently slice through it and leave it again to cool before lifting it off the tray.

Note: Cut before it completely cools as it might be difficult to hold the shape when you cut it when it crunchy.

Thanks for reading my blog. Don't forget to comment and stay healthy.

Check out my previous  blog on benefit of OAT.

BREAKFAST OAT

OATMEAL WILL CHANGE YOUR MORNINGS.

Oatmeal is whole grain which means they are high in fiber and this helps control hunger as it will help you stay full for longer. They are from plant and are good sources of phosphorus, copper, biotin, vitamin B1, and magnesium. 

This simple meal is really healthy and is best taken for breakfast because of it makes you feel energetic because of the carbohydrate content and you feel full for longer too, reducing snacking rate during the day. How awesome is that, way too awesome.

Eating oatmeal can lower cholesterol level and reduces the risk of high blood pressure and type2 diabetes. 

WHAT TYPE OF OAT SHOULD I BUY?

Do not go for pre-packed or instant oat as they can be high in sugar and sodium, and this two will slow down your weight loss process and if you trying to be healthy should know too much of both can increase the risks of diabetes and high blood pressure.

Instead, buy plain Oat with no flavours added. It should say, Oat only on the ingredients when you check the packaging. 

MISTAKE PEOPLE MAKE WITH OAT

Although oat is healthy but what you put in it matters a lot.  

- Avoid adding sugar or syrup. You can add honey or sultanas as they are more natural and healthy.

- Avoid using condensed milk: This are high in fat and if at all you have to, use 1teaspoon (the spoon one) per 30g of oat. You should take about 30g-50g of oat for breakfast if you trying to lose weight, just to make sure you don't consume too many calories, but can take more of trying to gain weight.

Below is how one of the healthy way I eat oatmeal for breakfast. 

OAT PORRIDGE RECIPE 40g 

Ingredients

40 g Oat 150 kcal 

Boiled kettle Water 0 kcal 

3 tbsp UHT semi skimmed milk  20 kcal 

25g Sultanas: you can use honey, I do sometimes. ( 10 kcal)

1 tsp Cinnamon (Optional) 6 kcal

25g peanut 150 kcal

Total estimated Calorie: 336 kcal (which isn't bad for breakfast)

How: 

I put 40g of oat in a small bowl and add boiled kettle water. 

Place in the microwave for two (2) minute, always checking on it and stir, because it can easily rise and go over the bowl, and cleaning is hard work, so I prefer looking through the microwave for the whole 2 minute, I have to because if I don't, I get to eat even smaller amount of oat or have to make it again.
I then add the milk, about 3tablespoon (the big one; the one we eat with, not the cooking one 😉) and I stir together.
Top it with cinnamon, sultanas and peanut.

For more Oat Recipe, check out my next blog. Will be posting health recipe on different ways to eat oat.

Thanks for visiting my blog. Please leave your comment below, would love to read them.