Places to Have a Party!

The first quarter of the year is almost up! 
Wanna throw a party? Where do you throw your fabulous parties? At home or at the pub? 
There are many venues that we can employ, we just never think of them! 
So, let's get out of our comfort zones and try something new!
The greatest headache – places to have a party....Read more...

What are processed foods?

Processed foods are the most common foods we eat, leave alone the fact that we are an agricultural society.....

These processed foods are prepared for ease of eating; the products chosen as processed food are in many cases sold as hot ready to eat dishes and snacks.

They are characterized by room temperature, shelf stable products, or as refrigerated, or frozen food that call for minimal preparation....To read more....

Foods items that never go bad

Pure vanilla extract counts as one of the foods that never go bad. In fact, it gets better with age – bake cupcakes all year long! Just store it in a cool and dark place and ensure the lid is tightly shut. This goes for almond, orange and mint extracts- not the flavored kind, the real extracts.

Do you know that there are certain foods that NEVER go bad? Read all about it here....

How many meals should you have in a day?

Eating right used to be a simple affair. With just three compact meals, you were done for the day. However, with today's life getting quite complicated and busy, instead of having proper meals we now try and fit food into our schedule or just eat when we feel hungry. You need not be told that this is not the way to keep healthy.

The pure act of eating increases ones resting metabolic rate - the number of calories your body burns just to support basic functions of your body such as thinking, breathing and talking. Your metabolic rate burns at a faster rate if you eat more frequent meals, this makes it essential to have light meals at least every three hours. Having a meal every day at the same time means that you will get hungry each day at the same time thus giving your body a clock to rely on. 

Staying for more than three hours without a meal leaves you feeling very hungry and increases your chances of over indulging in your next meal or result to unhealthy snacking in a bid to feel sated. Simple sugars are what we run for when we want to snack and these are sugars that are bad for your health – Crisps, chocolate, cakes…all unhealthy snacks. When you want to add weight, it is necessary to try and consume at least 6000 calories spread over six to seven meals in a day - minus the unhealthy snacks!

Eating less food or light meals frequently makes your stomach size small over time. Frequent meals ensure that your stomach feels full for longer and it also helps in stabilising your blood sugar and insulin levels. Eating large meals will only make you feel sleepy and lethargic. It is therefore wiser to spread the meals to small amounts to gain more energy, better focus on your work, and no stomach upsets. Knowing that you will have a healthy meal every three hours psychologically makes it possible stick to a healthy diet.

It has been observed that people who have light frequent light also meals weigh much less compared to those that have only three or less than three meals a day. Lack of time to prepare good meals should not be the reason why you cannot have the right number of meals in a day. If you cannot have a good meal, then opt for healthy snacks instead of going hungry.

Snacking doesn't mean slowly working your way through a bag of chips. But even reaching for so-called "health" bars, nuts, and fruit still leaves you low on certain good-for-you foods like vegetables and lean protein. Make sure your snacks involve the nutrients you really need and aren't geared toward convenience alone in the form of simple sugars. This ensures that even with you snacking most of the time, you still maintain a healthy diet.

Popular Juices in Nairobi

Pick n’ peel, Del Monte, Minute Maid, Afia, Quencher… are some of the juice brands that adorn our retail outlets. A walk into any store in Nairobi will have you feeding your eyes on a variety of brands, such that making a choice would be a task. Nevertheless, your choice will ultimately boil down to whether you prefer the processed juices or fresh juices.

Fresh juices extracted from fresh fruits are mostly offered as an alternative option in restaurants. They also feature prominently in households that possess juicers and blenders, which allows them the luxury of preparing the juice themselves. Processed juices come packaged and are mostly found in supermarket shelves and in various retail outlets. They are popular especially for consumers on the go who prefer to carry the juice with them as opposed to taking it in one sitting. Brands like Del monte, Pick n’ Peel and Minute Maid are popular among juice lovers from this category. The packaging, branding and marketing has made this brands stand out among other juices.

Given the competition between brands, manufacturers of processed juices try to outdo each other in order to lure more consumers to sample their products. Most manufacturers have been pushed to modify their packaging e.g adopting the easy-to-open juice pack with a lid that can be screwed shut which helps to maintain freshness and prevent spillage. With such innovations, brands that are unable to keep up with the stiff competition are slowly eliminated out of the market.

Whereas most homes in Nairobi stock their refrigerators with packets of processed juices of choice, there are those who prefer to invest in a juicer or blender which they use to prepare fresh juices. Since this necessitates the need to invest in the juicer, the bulk of consumers end up going the processed way or visiting restaurants that offer fresh, unprocessed juice.

A spot check in most restaurants in Nairobi shows that they are indeed stepping up their game by including a variety of freshly squeezed juices in their soft drinks menu. WestPot restaurant in Westlands is one such restaurant. At West Post you get to enjoy a variety of juices ranging from the thick and awfully delicious banana juice, Mango, strawberry, Grapple - a blend of Grape and Apple juice, among others. They even offer blended vegetable juice. 

Take the NairobiSunset for example: This is a drink prepared by blending together Carrots and Beetroots then adding ginger and fresh Orange juice to create a perfectly healthy juice. The sheer fact that West Pot restaurant is located in Westlands presents stiff competition in itself due to the many restaurants that dot the area. They therefore work twice as hard to outdo each other. How else would you explain spotting a juice like Ziwani, in their menu? Ziwani being a combination of pineapples, banana, yoghurt, coconut, blended with fresh orange juice, ice, lime and honey. This goes to show that when it comes to juices, it is no holds barred for this restaurant!

Kenyan culture on drinking bone soup

Soup can enhance the flavor of any meal. Bones are main ingredient in making potage (thick stews and soups of meat and vegetables), and especially because they bring out its real taste. It can be from chicken, ham, vegetable, which can be added to cooked food. Using bones is an excellent way to save money and resources because one can consume the meat after extracting the broth. Kenyans, for example, love vegetables, and they think drinking it out of the cup is fashionable. This is especially during cold and rainy seasons where they drink it, to maintain their body temperatures during such seasons. 

These are especially Kenyans who know the benefits of drinking soup. They have also generated improved ways of cooking their soup, especially vegetable soup, to improve the flavour of their broth. Most people acknowledge that they find it difficult to consume vegetables because they lack knowledge on preparing them soo they would rather get their nutrients from soup.

There are some vegetables that are rich and should not be used while making a soup or broth, Some of them are broccoli, which should be included in every diet and loses its nutritional value if boiled. They contain all the necessary nutrients and can be taken as a whole meal. Many people in Kenya get their broth from renowned restaurants especially those who cannot make their own. Such restaurants give people the option to choose from a variety of drinks, that it is on almost all menus round the country. Kenyans have soup before a night of drinking as it is said to help keep the stomach strong and the next day too, to kill the hungover feeling.

People take different soups for a variety of occasions. There are some people who drink it, especially women who desire to lose weight, and many people have taken such broths seriously. Such broths are mostly expensive and sold in health fitness clubs, where they are trained on how to take them, and the duration they are supposed to drink. It has become customary for wealthy families in Kenya to include soups in their diets. They are mostly taken along with sweet breads as appetizers and this is especially onion and bone potage. This has made making the broth easy and fun to consume. There are some people who stock bones for making the broth, because they also add some nutrients in broth.

In summary, soup has become a tradition in many Kenyan families and people are learning ways of spicing their broths. Many people make their soup in large quantities, and store them in their refrigerators where they only take a small portion and warm it when necessary. Some people also prefer taking the broths as an accompaniment in their whole meals, and this has turned out to be the best method of drinking the broth. 

So, when you feel cold next time, go out and have some soup. Meanwhile, learn how to make it here

Have a warm day!

Domestic birds

If you grew up in shagz you probably had a couple of chicken running around the homestead. Chicken are the most popular bird kept by our various communities. There are however more birds that you can keep for either a profit or your own consumption such as ducks, geese and quails. Let's have a look at some of them;

Domesticated Pigeons

Also known as 'thoroughbreds of the air' are said to be the oldest domesticated birds in the world. Used as a messenger for sending messages across a large areas due to its homing ability has earned this little bird a good amount of fame. Used for food as well, Pigeon meat is known as squab and is harvested from young pigeons who are yet to learn how to fly.This is about a one month old pigeon.

Ducks

Ducks have been raised for their meat and eggs for thousands of years, probably starting from South East Asia. Ducks are less common than chicken because people are more attracted to chicken because they have more lean meat and are less expensive. chicken are also easier to keep confined than ducks..

Turkey

This is a big domesticated bird that has its origins in mesoamerica. Female turkeys are called Hens or chicks while the young are known as turklings or poults. the males may be referred to as Stags or Toms. Turkey is an important meal in various countries and is served as a main dish.

Guinea fowl 

These birds are indigenous to Africa, fairing well in arid / dry regions. the young of a guinea fowl are called keets and they lay about 25 - 30 eggs. They are also kept with other fowl as a natural method of fighting ticks and other insects, lice, worms and spiders. They will shriek when an intruder approaches and are very sociable birds. Their meat can be cooked like that of chicken but tends to be more flavorful thus expensive.

Geese

These have been kept by man for their meat, eggs and down (feathers). It is a flightless bird which jumps up to about a foot when startled, flapping its wings. geese eggs can be cooked just like chicken eggs but they have more yolk than chicken eggs.




Quails 
This is a general term given to a type of mid sized bird species. Many of the larger species are bred for their meat and eggs. Popular in several countries such as France and Malta, some Indian cuisines also favour quail in their meals as well as Portuguese and Polish cuisine.

Of Flowers and Valentine's Day...

Valentine’s day is fast approaching and you can already hear the hushed complaints from men. The truth is, Valentine’s day has been highly commercialized and although it is supposed to be all about love, the day is riddled with all kinds of bad attributes.

If Valentine’s day held some genuine meaning, many of us would take it seriously. That explains why many couples enjoy and celebrate their love unashamedly while everyone else tries to find an excuse not to. In my opinion, Valentine’s day is often celebrated by people in strong, solid, difficult but loving and enduring relationships. How do you gauge your own relationship? Is it worth the thought to send beautiful flowers and express your love to your

partner?

Our Kenyan man finds it so hard to walk around with flowers hence booming business of flower delivery. Well, if you will not carry them, at least make a point of ordering the right flowers for the occasion. Below are five popular flower suggestions for Valentine’s day:

Roses

Roses are associated with love hence their popularity worldwide. They come in different colours which have different meanings.

Red- Romantic love

Yellow- Friendship, wish you well and to express happiness

Lavender-  Love at first sight. Perfect if you were totally smitten

Pink- Caring, love, appreciating your partner

White- Pure love

Orange- Passion and desire

So when placing the order for your roses, make sure you pick the correct colours. You can also have them mixed up a little bit to say a lot on one bouquet.

Storage tips: Cut the stems of fresh roses and rub some aspirin on the cut before you put them in fresh water. Place them in a well aerated area to keep them blooming.

Orchids

There are many different types of orchids in the world. However, they are rare and might cost you extra to find them. These flowers are not only lovely but portray a form of understated beauty, wisdom, seduction, love and refinement. Orchids are perfect if you not only love the person you are sending them to; but also have a deep admiration for them.

Tulips

Like roses, tulips are great for expressing love. Pink tulips express care, yellow tulips express being hopelessly in love and red tulips make the ultimate declaration of love.

Carnations

These flowers are not only beautiful, but come in a wide variety of colours and are quite playful. They are perfect to express light hearted emotion and to express fascination and admiration of the other person. If you are still in the ‘honeymoon stages’of your relationship, these flowers are perfect. They can also be given among friends and since they are light-hearted, they are a safe choice from a woman to a man (Yes ladies! You can give your men flowers too) I think clandes would benefit in this category as well, no?

Lilies

Lilies are so adorable! These flowers are very beautiful, colourful and generally give a feeling of ‘life’ they signify beauty, ambition, enthusiasm and celebration. Make sure you order your lilies as part of a bigger bouquet as they are best in complementing other flowers.

Cheese!!

Food preservation processes allow the nutritional and economic value of a food material to be preserved. In this case, cheese is derived from milk through various methods. 

 

Cheese making has been in existence for millennia, thought to have originated from normadic herdsmen who stored milk in sheep and goats’ stomachs. Because their stomach linings contained lactic acid, the milk would ferment and coagulate. Cheese is a concentration of the major milk protein, casein, and milk fat. 

Cheese making methods vary. The method used to make cheddar cheese may be similar to blue cheese but not exactly the same. Cheese is fermented milk from which water and lactose are removed from the milk. 

There are four basic steps to making cheese;

      1. Curdling – separating the milk into curds by using bacteria to ferment the lactose

2    2. Draining – removes water from the cheese milk to ensure good quality and prevent decomposition of the milk product.

3. Pressing

4    4. Ripening

Its taste, texture and style of cheese depend on a variety of factors;

• ·         Origin of the milk – did it come from a cow or goat?

• ·         Animal’s health at the time of milk production

• ·         The method of curdling milk

• ·         Whether the milk is pasteurized or not

• ·         Butterfat content in the milk

• ·         Herbs and spices used in the cheese making process eg black pepper, cranberries and the amount of salt and seasonings used

• ·         The bacteria used in the ripening process

·   

Experiment in your quest for cheese, there are too many flavors and uses for cheese, enough to make a foodie like you sleep happy!

Have a cheesy day!

Let's have Duck!

I had duck over the holidays...it was really good! I don't know why I ever thought it would be boringly bland. Since it's a new year, perhaps you can fit this into your menu list..

Duck is said to be red meat and is primarily derived form the breast and the legs of the duck. Duck is generally darker than that of chicken and turkey as the legs of the duck tend to be darker and somewhat fattier as they have a layer of heat insulating subcutaneous fat between the skin and the meat.


Duck is a delicacy in many cultures world over as it is a very flavorful type of poultry. It can be grilled like steak, usually leaving on the skin and the fat. Internal organs such as the heart and kidneys may be eaten.

Duck consumed without the skin is way healthier than the same amount of chicken consumed without its skin.

Duck is a good source of proteins which play a fundamental role in body building activities. It is also a good source of vitamins such as Vitamin B - a good source of thiamine and riboflavin and to some lesser extent Vitamin A, E and K and B12. It is also high in Selenuim (a great antioxidant that protects the cells from free radicals), Zinc, Iron and potassium. It also contains calcium, magnesium and potassium.

Duck also provides us with Omega -3 and Omega -6 fatty acids, choline and betaine, all useful and contribute to heart health as they are vital for cell membranes, lipid metabolism and reducing levels of homocysteine.

Duck is however high in fat and cholesterol compared to chicken and turkey, so those who have heart problems must consume it with due care. The skin is what carries most of its fat so it is advisable to remove the skin in order not to exceed your daily fat intake levels, even if you are not looking to lose weight or have heart problems. Choose duck meat that is prepared without the skin, or you can go for roasted, baked or braised duck over fried duck. When you choose to eat duck in one of your meals, be sure to consume other foods that are low in fats and saturated fats.

Most of us do not cook duck at home but several restaurants serve it in their menu, so go ahead, try some next time you are out!

Benefits of plums

These beautiful fruits must be in season, they are everywhere - and quite cheap!

Plums are a member of the drupe fruits family (think peaches, almonds and cherries). Drupes are fruits that have a hard pit at the centre of their fleshy insides. Granted, they may sometimes not be very sweet, but they are very healthy and for just a handful going for Kshs 20/- there is really no reason why you shouldn't make this your daily snack for the season!

1. Fresh plums are a good source of several vitamins and minerals such as Calcium, magnesium and vitamin B. A good cup of plums supplies you with your recommended daily intake for vitamins C,K and A. Vitamin C is good for you on several levels. Vitamin C is beneficial in the prevention of colds and flus,boosts your immunity levels, essential for the growth, maintenance and repair of bodily tissue including the skin and many more. Vitamin K is essential in blood coagulation while Vitamin A found in especially the Mirabelle (yellow) plums is essential for good vision, together with beta carotene.
2. Plums are sweet. But their sweetness has no effect on your blood sugar! This is good news for diabetics as they are low in calories and they will not mess with your sugar levels, making them an excellent snack.
3. Like mentioned above, they are low in calories and have no saturated fats making them a good snack for those seeking to lose weight. Buy a few on your way home, clean them and pack them into your bag for the office, you can nibble on them all day long without increasing your waistline.
4. Prunes have been used as a laxative as they contain significant levels of insoluble fiber, the type that softness of stools while quickening material through the intestinal tract. So the next time you are feeling a little constipated, have a few of these and see what happens...
5. High in antioxidants that fight free radicals that damage our skin and organs keeping us looking youthful and radiant. Plums have six times the antioxidant potential than other fresh fruits. Only berries beat plums in antioxidant levels (more about berries)
6. Research has shown that plums boost bone health especially for post menopausal women as it reverses bone loss as it has a higher bone mineral density in the spine and forearms while also improving your body's overall bone density.
7. Plums contain a good amount of folic acid and calcium, necessary for pregnant women.

A point to note however, plums contain measurable amounts of oxalates, a naturally occurring substance found in plants, animals and in human beings. When these levels are too concentrated, they build up in the body fluids and cause health problems. If you have an existing kidney or gall bladder problems, speak to your doctor before having any.

Keeping healthy beautiful nails

Fingernails and toenails are made from a tough protein known as keratin. This protein is also found in the horns and hooves of other animals. This is referred to as the nail plate - the hard part of the nail formed by several layers of dead, compacted cells that cause the nail to be strong but flexible. There is the part of the nail known as the matrix, this is the tissue which the nail protects and is beneath the nail and contains blood vessels, nerves and lymph.

The matrix is responsible for producing cells that become the nail plate which continues to grow as long as it is provided with the right nutrition and remains healthy. As new plate cells are produced, the old plate is pushed forward.
The nail bed is the living tissue beneath the nail plate which resembles the rest of our skin, containing two tissues, the dermis and epidermis. It contains blood capillaries and glands.

The nail protects the fingertips and surrounding tissues from damage, thus they must be taken care of too for this function to be serviced effectively. Nails grow at different rates depending on several factors ;  age, nutrition, Hereditary matters, sex, season and many more. Fingernails tend to grow faster than toenails. They require from 3-6 months to fully regrow as opposed to toenails that require 12-18 months.

Good nail care is essential for beautiful healthy nails. Many factors appear to affect the health and development of the nail plate. For instance, diseases, lack of good nutrition, exposure to harsh chemicals at work or home all have an impact. General ail health however, has a lot to do with nutrition, it being the best way to maintain healthy nails. So, what should you do to keep your nails healthy and strong?

• Trim your nails regularly. Nails can get infected, they can also become weak and thus easily breakable.
• Your nail plate needs to remain hydrated in order for brittleness not to be avoided. Thus regular water consumption is good for your nails and the rest of your body.
• A well balanced diet that will improve your overall health care will also take care of your nails. It is also thought that since keratin is a protein, an increased protein intake may be needed if your nail plate is badly off.
• Biotin, Vitamin B supplements have been seen to have significant effects on strengthening the nails, increasing firmness and hardness in only 5 months.Rich sources of this vitamin include eggs, goat meat,  almond, peanuts and yogurt.
• The lack of two minerals in the body have also been associated with nail plate problems - iron deficiency is thought to be closely related to spoon shaped nails and white spots on the nail are an indication of a lack of zinc. This has not been fully proven however.
• Do not use your nails to pick and prod stuff. They are delicate and unwarranted force can make them brittle and weak.
• Do not pull off hang nails. You may rip out live tissue, damaging your nail bed. Instead use the right tools to work on your cuticles and hang nails or get to a salon and have it done the right way.
• If you deal with many chemicals, wear gloves. This goes for when washing dishes as well, as nails are porous and absorb water, they become easy to break when 'soaked'. You need to keep your nails semi dry and clean to prevent bacteria, fungi and the harsh chemicals seeping into your nail bed creating infections.
• Use a moisturizer to keep your nails from drying out. Creams with urea and lactic acid can help prevent them from cracking. You can also try this little trick - buy Vitamin E capsules and prick a hole into one. Apply the gel inside the capsule on the nail.
• Ladies, avoid nail removers that contain acetone and formaldehyde. Invest in base and top coats as well. They are meant to take care of your nail.
• During the cold season, cover your hands with gloves. The cold can have an effect on your nails making them brittle and weak.
• Go easy on hand sanitizer - it dries out the hands and nails.

How to deal with sunburn

It’s that time of the year where everyone goes down to the coast. You are all packed up and ready to go! But I’m pretty sure you have not taken care of one thing – how will you prevent sunburn? If you have had sunburn before, you know that this can seriously ruin your holiday. You want to send it swimming and running around the beach, not itching and peeling of your skin in the shade.

Sunburn is caused by excess UV Rays hitting your unprotected skin. Unprotected skin means naked skin – exposed to the sun without any protection such as clothing or sunscreen. When your skin is exposed for too long, it gets burnt and irritated. Skin damage is caused by excessive exposure to UVA and UVB rays that penetrate your skin altering your DNA which makes your skin age faster and are thought to be the primary cause of non-malignant skin tumors.

Sunburnt skin is very sensitive to touch, sometimes painful and can develop into blisters. In more severe cases, nausea, fever and chills occur. A few days later, your skin will begin to peel and itch in an attempt to rid itself of the sun damaged cells. Sunburn can occur in less than 15mins and the effect on the skin may not be visible at first. It may turn sensitive after sometime and begin to hurt a couple of hours after that. Continued exposure to sunlight is known to have a significant effect on hastening ageing of the skin ageing process. It is therefore advisable to avoid exposure between the hours of 10 am to 4 pm to minimize the risk. This is difficult as these are the hours we go around to do our business, thus you must wear protective clothing or wear sunscreen with a high SPF that blocks the sun’s rays from penetrating the skin and damaging it.

Research shows for effective results on using sunscreen, application should be at least 10 – 15 minutes before exposure and re apply the sunscreen 15mins after initial exposure. The more you swim, the more you should re apply your sunscreen (water, white sand, concrete, snow and ice reflect the sun’s rays and can cause sunburn so be careful as to where you sit or lie down, even if under a shade).

Beta carotene and Lycopene are chemicals found in certain fruits and vegetables like carrots and tomatoes respectively, and have shown to have a positive effect by increasing the skins ability to resist the effects of the UV light. Ketchup and tomato puree are also high in lycopene.

Vitamin E creams and Aloe Vera creams have been shown to reduce the discomfort of sunburn and help the affected deal with the burns. The peeling of the skin will occur, there is nothing you can do to stop that. 

Do not pull out the skin- remember that your skin is already very sensitive from the burns and by pulling it out, you may tear your skin, damaging it further and it will thus take longer to heal.

Drink a lot of water to aid your body build back its skin faster and keep away from the sun till you heal.

What about goat meat?

Goat meat is also known as Chevon or Mutton when from an adult and referred to as cabrito, capretto or kid when from a young one. Goat meat is perhaps the most consumed meat in the world and features in several cuisines as delicacy in Africa, South America and Asia.

Goat meat has a reputation for having a slightly pungent flavor, especially from mature animals but this can be changed depending on how it is raised and prepared. It is said that the best meat comes from goats that are between 6-9 months old. Goat meat can be boiled, roasted, grilled or prepared as chops or in a stew. The legs are mainly grilled while the shoulders of the goat tend to be more succulent thus one chef advises a slow roast method to bring this about.

Goat meat is naturally lean, this means it is low in total fats, saturated fats and cholesterol. It is high in HDL count (good cholesterol) and low in bad LDL (bad cholesterol). Goat meat is also lower in fat than chicken and higher in protein than beef! When compared to other red meats, goat meat outshines them all as it is also lower in calories and has a higher iron and protein content. This is good news for those with high levels of cholesterol as well as those suffering from heart conditions, diabetes, asthma or if you are looking to maintain your waistline. If you are looking to lose weight, goat meat has higher chance of getting you where you want to be than other red meats. Goat meat is also easier to digest than other meats.

Goats also provide milk that is adequate for human consumption. It is also thought to be more nutritious than cow milk, though both contain more or less the same levels of nutrients. Goat milk does excel in certain nutrients where cow milk does not.

Goat milk has been associated with higher levels of zinc, necessary for the immune system, potassium, calcium, magnesium, Vitamins A & C. it also contains less lactose and is easier to digest for those with sensitive stomachs because its chemical makeup is similar to that of breast milk.

Goat milk however has higher levels of total fat, saturated fat and sugar. It has also lower levels of Vit B12, B2 and folate, which are found in good quantity in cow milk.

Of note, goat milk should not be fed to babies or infants – the proteins are too concentrated for them to digest and it’s probably not pasteurized thus may contain bacteria.

All about pork.

Pork is one of the most consumed meats in the world with evidence showing pig husbandry dating back to about 5000BC. Pigs were used for purposes other than their flesh; their skin for hide, bones as weapons and as they feed looking for roots and food to eat, they churn up the ground quite a bit making it easy for the farmer to plough his land. Plus their sensitive noses are also used in finding underground growing Funghi - Truffles!  Pork can be consumed freshly cooked or preserved – bacon, ham and sausages are an example of preserved pork.

Pork meat is very high in protein and Vitamins B (Thiamine, niacin, B6 and B12). These vitamins play an active role in your body’s metabolism and energy production.

Contrary to what most people think, our bodies do need fat. Fat aids in production of several hormones, provides energy and is essentials in storing Vitamins such as A, D, E & K and pork has a lot of fat. However, having the fat trimmed off your pork is highly recommended! Trimmed pork is leaner than most red meats that we eat but it is much higher in artery - clogging saturated fats and cholesterol.  

This can create health risks that previously did not exist or add on to those that do. If you suffer from chronic diseases such as asthma, diabetes, osteoporosis or you suffer from certain heart conditions, you must consume leaner cuts such as Tenderloin, Loin chops and Sirloin roasts. They still contain the flavor you seek while being lower in calories too.

Extremely crowded conditions that have poor ventilation shafts are not ideal conditions in which to breed pigs, however, this is how most of our pig farms look like. You should then be careful in choosing where you get your pork from. Pork may contain a species of the roundworm called the Trichina worm that causes the disease known as Trichinosis. Infection has however significantly reduced over the years.  Pork also may contain hookworms, pinworms and tapeworms. If not cooked carefully, these worms can transplant themselves into your intestines from the pig. Swine to human infection has happened – the H1N1 virus is an example.

Pork therefore needs to be cooked very carefully before consumption to kill these worms. It has also been suggested that you could freeze your pork before cooking it to kill the worms. Pigs also have a very fast digestive system and no sweat glands. This combination does not allow the body to release toxins through sweating nor does it’s fast system give the pigs body enough time to sift the toxins from the food consumed, thus are just stored with everything else in its fatty tissues. Even after cooking, if the pork is left exposed for too long, it can get re- contaminated.

How you cook your Pork determines how healthy you are eating. Always go grilled over fried when it comes to meat in general. As mentioned above, pork contains a lot of fat so you need to use very little oil or none at all while cooking it.

Nigerian cuisine!

There is a new addition to Kenya's No.1 Online food court  - Naija Kitchen Restaurant. Yes, we finally have Nigerian food for all you Naija lovers! There cuisine is very wide, and very unlike ours! However, there are so many foods that we have here at home but do not eat much though healthy. As you view their menu, you may wonder what a couple of foods are!

Ewedu soup is made from made from Mrenda  or from Ewedu leaves, mixed with crushed melon seeds. The leaves are said to contain Vitamins A, C & E which fend off free radicals therefore protecting the body from degenerative disease. (Ewedu was once believed to be part of Cleopatra’s beauty secrets!)

Semolina is made from Durum flour. Durum means hard in Latin as it is the hardest of all wheats. It has a high protein content and is strong thus is used to make pasta – in Italy pasta is mostly made from Durum wheat. When Durum is milled, its endosperm is ground into a granular product called Semolina, used to make breads or pasta or dough like food that resembles our Ugali.  Or it is mixed with water and turned into thick dough that is forced through holes of different shapes to make different types of pasta. Durum has a yellow endosperm, thus its yellowish color when processed. There has been evidence that eating grains can help in losing or maintaining body weight, especially if the wheat is whole wheat - containing all three parts of the wheat grain – germ, bran and endosperm.

Cassava / Manioc / Tapioca Root is a major staple food in most parts of the developing world. It is also one of the most drought tolerant crops capable of growing in poor soils and low rainfall. Nigeria is the world’s largest producer of cassava root. It is a great source of carbohydrates but poor in protein content although the tubers are rich in Calcium and Vitamin C and a significant amount of thiamine, riboflavin & nicotinic acid.

Cassava can be cooked in many ways – it can be bolied or fried, to replace potatoes. In Nigeria, it is ground and made into Eba / Gari – which has a slightly sour, fermented flavor.

Of note, a diet consisting of a lot of cassava can lead to protein deficiency diseases and it contains anti-nutritional factors and toxins thus it must be prepared properly before it is ingested. Improper preparation can leave enough residual cyanide to cause cyanide intoxication & goiter and perhaps paralysis.

Yams are are a versatile vegetable – it can be roasted, fried, grilled, barbecued, boiled, baked or smoked. 

It is a staple diet in many countries and is the staple food of the Igbo people in Nigeria. They are sometimes mistaken for Sweet potatoes, but they in fact belong to another family & yams tend to be starchier and drier while sweet potatoes are smoother. Yams can contain anti-nutritional benefits too, so some varieties must be detoxified – this is done by boiling them in cold or warm water. Like other root crops, Yams are not a good source of protein but it has the highest protein content compared to other root crops. Kwashiorkor is prevalent in areas where Yams are eaten often thus ones diet must have extra protein to prevent this deficiency and promote good growth and development for children. It contains potassium, Vitamin B6 and C, manganese and dietary fiber as well as being low in calories and saturated fat and sodium, suitable for those seeking to lose weight and suffering from diabetes, joint issues and heart related disease.  Yams can also be bolied and mashed with palm oil, served with eggs (A new breakfast idea for you). It is pounded (Pounded Yam) to create a thick starchy paste served with traditional sauces such as Egusi and palmnut soup. Yam can also be cut up into little pieces and sun dried till the Yam pieces turn into a dark brown color and milled to create a brown powder which is mixed with boiling water to create a thick paste known as Amala.

Another vegetable that adorns this diet is Okra. A highly nutritious vegetable, eaten while its pod is still green, tender and immature. It is packed with fiber - good for cholesterol management and is found to contain folic acid, necessary during pre-conception period decreasing foetal defects.

The pods contain healthy amounts of Vitamin A and flavonoid antioxidants such as Beta Carotene, Xanthin & Lutein making it one of the green vegetables with the highest levels of these anti oxidants. They also contain Vitamin B6, C and Vitamin K essential for blood clotting enzymes and required for strengthening bones. Okra can be eaten raw in salads or cooked as a stewed or fried or can be used in a soup - it produces a gelatinous slimy juice which mixes into the stew sauce or soup and is seen as a favorite ingredient.

                            

The list goes on and on! But one thing can be said for sure, they know how to eat healthy -  we should borrow a leaf! And if you like spicy food, try the Jollof Rice!

Have a healthy day!

Benefits of eating Lamb.

The meat of a young sheep less than a year old id referred to as lamb. Once the sheep is about 1 ½ years is it known as mutton.

All meats have high sources of protein. However, lamb is said to be healthier than beef or pork. Lamb is widely used the world over, in many Muslim and Christian religious ceremonies use lamb. The diet of Mediterranean people is high in lamb, it is believed perhaps that’s why they are healthier than those who feed primarily on beef.

As mentioned, lamb is a great source of protein with all 8 essential amino acids. Lamb is also high in other  nutrients such as Omega 3 fatty acids which are mostly found in fish and very few plants which help in boosting your immune system & helps to fight heart disease. Vitamin B complex, in particular Vit B12 helps support the formation of red blood cells and prevents anemia, and promotes a healthier nervous system.

Zinc is important for a strong immune system, wound healing and helps stabilize blood sugar levels. It is also useful in enabling optimal smell and taste functions. Selenium (antioxidant), Folate and Manganese are also found in Lamb, these trace elements also aid in reduction of cancer & heart disease. As well as Iron, Phosphorus, Calcium for your bones and Potassium for your muscles.

Lamb liver is especially good for you – one serving can give you about 40% of the recommended daily intake of protein, high in fat & Vitamin A. Lamb kidney is high in protein and iron but not in calories. This is good news for those seeking to lose some weight or reduce the amount of calories they ingest and those suffering from diabetes and is greatly recommended by doctors. Body builders also tend to eat a lot of lamb because of its high fat content.

This however does not mean you can eat all the lamb you want – remember, it is still red meat full of cholesterol, fats and sodium, all detrimental to your health. Though lamb contains lower levels of cholesterol than beef and pork, so eating lamb once a week is enough to reap its benefits.  Naturally occurring substances called purines are found in all red meats. The body is unable to filter them out (it’s responsible for the condition known as gout and the formation of kidney stones). If you have gout, eat very little red meat, lean meat to be precise.

Lamb works well with a wide range of flavors beyond the traditionally used mint sauce. Spices such as cumin and rosemary are good with lamb. You can also braise lamb in wine for a delightful taste! Marinades also work wonders, enhancing the texture & flavor of the meat.

Ground lamb can make good burgers too!

To be healthy, trim the fat on the lamb so you have just the lean meat to eat, which is a lot healthier!