Nutrition
Cucumber-spinach smoothie
Spinach-cucumber-smoothie
Ingredients
1 large cucumber
6 leaves of spinach
½ Frozen banana
½ Cup of hemp seeds
½ Lemon or lime juice
1 Cup of coconut water or plant milk
2 teaspoon of Syrup
Preparation
Cut the cucumber into chunks or slices,
Take out frozen banana and cut into pieces if it is whole
Make sure your liquid (coconut water or plant milk) is cold.
Fill your blender with spinach, cucumber, banana and hemp seeds.
Pour in the liquid and add lemon or lime juice.
Blend until completely smooth.
Pour the smoothie into a glass and serve sprinkled with hemp hearts, chia seeds or on its own.
Health benefits of Cucumber and Spinach
Cucumber andspinach are full of nutrients. Spinach is full of vitamins and minerals like magnesium, potassium, folate, and vitamin A, C, K B2, BC and E. Cucumber contains antioxidants, which are important to fight diseases and boost immunity
Source: whollytasteful.com
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
