12 HEALTHY FOOD TIPS

It is true that food helps to keep the body healthy but there are some food that are bad for human health and there are some food which help to imprve human health
Below are some healthy food tips:
1. Eat food containing vitamin, and beta caroten; It helps to boost immunity against diseases. It also assists in the healing process of diseases such as measles and is recommended by the world health organization. Good natural sources of vitamin A are kidneys, liver, dairy products, green and yellow vegetables, pawpaw, mangoes, chilli pepper, red sorrel and red palm oil.
2. Avoid Processed Junk Food (Eat Real Food Instead);All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people.They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.
3. Eat Fatty Fish;Pretty much everyone agrees that fish is healthy.This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.
4. Eat Nuts;Despite being high in fat, nuts are incredibly nutritious and healthy.They are loaded with magnesium, vitamin E, fiber and various other nutrients.Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism.In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrate.
5. Drink Coffee; Coffee is actually very healthy.Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.
6. Drink Some Water (Especially Before Meals); Drinking enough water can have numerous benefits.One important factor, is that it can help boost the amount of calories you burn. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.
7. Eat Eggs, and Don't Throw Away The Yolk; Whole eggs are so nutritious that they're often referred to as "nature's multivitamin." It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people. Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.
 8. Make use of tomato; Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups and casseroles, as well as in salads. The British Thoracic Society says that tomatoes and apples can reduce your risk of asthma and chronic lung diseases. Both contain the antioxidant quercetin. To enjoy the benefits, eat five apples a week or a tomato every other day.
9. Eat Garlic, onions, spring onions and leeks; These contain stuff that’s good for you. A study at the Child’s Health Institute in Cape Town found that eating raw garlic helped fight serious childhood infections. Heat destroys these properties, so eat yours raw, wash it down with fruit juice or, if you’re a sissy, have it in tablet form.
10. Folic acid; Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.
11. Berries for your belly;  Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.
12. GI, Jane. Carbohydrates with a high glycaemic index, such as bread, sugar, honey and grain-based food will give instant energy and accelerate your metabolism. If you’re trying to burn fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat bran, all of which have a low GI count.

how to prepare different types of salad.

•    TOMATO-PEACH SALAD
Toss tomato and peach wedges with red onion slices. Drizzle with cider vinegar and olive oil; season with sugar, salt and pepper.

•    HERB SALAD
Whisk 1 part lemon juice with 3 parts olive oil, and salt and pepper. Toss with dill, basil, chives, tarragon and lettuce.



•    SPICY CARROT SALAD
Ingredients
1.    Grated carrot
2.    ¼ cup of water
3.    Minced garlic
4.    Olive oil
5.    Lemon juice
6.    Red pepper flakes
7.    Parsley
8.    Salt
Procedure
1.    Microwave grated carrots and minced garlic in 1/4 cup water until crisp-tender. 
2.    Drain; toss with lemon juice, olive oil, salt, red pepper flakes and parsley.

how to prepare fried rice

•    FRIED RICE
Ingredients
1.    Rice – 4 cups
2.    Onions – 1 bulb
3.    Green peas – 50g
4.    Green pepper – 70g
5.    Carrots – 70g
6.    Liver – 280g
7.    Curry – 2 tablespoon
8.    Thyme – 1 tablespoon
9.    White pepper – 1 tablespoon
10.    Butter – 300 mm
11.    Beef – 220g
12.    Chicken – 220g
13.    Groundnut oil
14.    Maggi cube (2 cubes)
15.    Salt
Procedure
1.    Wash the meat and boil it for 30 minutes
2.    Cut the ingredients for the fried rice- cut the carrot, onions, green pepper and liver into separate bowls
3.    Parboil the rice
4.    Put the stock gotten from the water used in cooking the chicken and beef in a sauce pan and allow to boil
5.    Season with maggi, curry, thyme, salt and other ingredients. Allow it to boil for 5 minutes
6.    Wash the parboiled rice and cook in the stock. Allow it to boil for 15 minutes. Meanwhile fry the vegetables, liver, using vegetable oil.
7.    Fry the boiled rice in the mixture for approximately 2 minutes
8.    Melt the butter in it
9.    Add the remaining stock and allow it to cook for 30 minutes
10.    Serve with fried beef or chicken


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how to prepare nsala soup

•    NSALA SOUP
Ingredients
1.    Chicken – 500g
2.    Uziza seeds – 6
3.    Utazi leaves
4.    Dried pepper
5.    Crayfish – 20g
6.    Seasoning – 2 cubes
7.    Yam slice – 1 piece(for thickening)
8.    Dried fish
9.    Udah – 2 seeds
10.    Ewulu – 2 seeds
11.    Salt
Procedures
1.    Wash and season chicken to boil for 15 minutes
2.    Add dried fish, yam pieces to boil for 5 minutes
3.    Add all the spices, ground crayfish, pgiri, pepper, salt and seasoning and Cook for 5 minutes
4.    Pound yam and use it to thicken the soup.
5.    Boil until the yam for thickening is well blended
6.    Serve with pounded yam fufu

•   

how to prepare starch

STARCH

Ingredients

1.    4 cups garri starch

2.    750mm boiling water

3.    2 tablespoon palm oil

Procedures

1.    Mix the starch to a thick paste with clean cold water in a cooking pot that has been greased with the palm oil to prevent the starch from sticking to the pot. The greasing also helps to improve the color

2.    Add the boiled water, stirring all the  time

3.    Cook, over heat while stirring with a long wooden spoon

4.    When the starch is smooth and its of good consistency, put in a wet plate and serve with banga soup or any other soup

how to prepare water yam pudding

•    WATER YAM PUDDING
Ingredients
1.    1 small water yam
2.    1 small desert spoon of pepper
3.    Chopped meat or smoked fish
4.    One and half cups of palm oil
5.    1 teaspoon ground onions
6.    Salt
Procedures
1.    Peel and wash the yam grate it in to a clean bowl
2.    Warm the oil
3.    Mix the grated yam vigorously until light and smooth
4.    Add the chopped meat and fish and mix well
5.    Add oil, ground pepper, onions, maggi and salt to the mixture and stir well
6.    Wrap in leaves and steam for 1 – 2 hours
7.    Serve hot.

how to prepare plantain pudding

•    PLANTAIN PUDDING
Ingredients
1.    2 medium size ripe plantain
2.    3 cups of plantain flour
3.    2 dessert spoons ground red pepper
4.    2 dessert spoon ground onions
5.    Salt to taste
6.    One and half cup of red palm oil
7.    Smoked fish
Procedures
1.    Peel and wash ripe plantain
2.    Beat the plantain in a mortar until it is soft and smooth
3.    Add the plantain flour and mix well
4.    Add salt, pepper and other seasoning and mix well
5.    Add the warm palm oil and mix properly
6.    Add some warm water and mix to a dropping consistency
7.    Add the smoked fish
8.    Wrap in leaves and steam for one and half hour to two hours depending on size
9.    Serve hot or cold.