Nutrition
Creating love in the kitchen
Prepare healthy dishes on Vals day
This is the month of love and we will take a walk through various ways we can make our loved ones happy and satisfied with the best gift ever: a healthy meal.
In this episode, we will take a journey through a healthy full course meal. We will make a stop at some healthy appetizers, settle on some mains dishes and sign off on some desserts, so sit back and enjoy the ride.
Appetizers
A wheat bread sandwich with lettuce, cabbage, bell pepper, beetroot, carrots, fresh tomatoes, sesame seed, sardines and shredded skinless grilled chicken, all mixed up in a vinaigrette dressing. The same ingredients may be rolled up in a bread-based wrap.
Another recipe is a mix of fresh avocado, shrimp, fresh tomatoes, boiled eggs, onions, garlic, sardines, 1 tablespoon of olive oil, flax seed, with shredded wheatbread.
Main dish
Grilled potato wedges with skinless grilled turkey with a homemade tomato-based dip.
Another option is an assorted fried rice with squid, fish fillet, shrimps, and assorted vegetable salad as mentioned earlier.
Thirdly, jollof rice with lean beef fillet and sautéed vegetables is a delicious healthy option.
Dessert
Some options for a lovely dessert are Carrot cake, garnished with grapes and slices of peach, and cranberry.
A cup of yoghurt, garnished with strawberry is perfect to top it all off.
In conclusion we can make magic in our kitchens by cooking healthy meals in this season of love, to spice up our relationships while keeping our loved ones healthy.
The writer is a dietitian and CEO of Holistic Health Consult “Your diet your health, your health your wealth”
e-mail: info@holistichealthconsult.org
By Bernice Korkor Asare
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
