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3 Signs You Are Not Drinking Enough Water

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You’d think that since our bodies are made up of more than 70% water we wouldn’t need to drink as much as our doctors recommend (eight 8-ounce glasses daily), but that’s simply not the case. We lose water by the most mundane activities, including breathing, talking, and laughing, so it’s important that we replenish any liquid lost.
If you’ve experienced any of the following 3 symptoms, your body may be telling you to drink more water:

Dark Urine

The shade of our urine can be an indicator of a number of different health conditions, from urinary tract infections to liver problems. But the color most associated with urine – dark yellow – is actually a sign that you’re not maintaining healthy hydration levels. Dark yellow pee is more concentrated since our bodies cannot afford to expel water to dilute the chemical compounds and toxins, giving it a darker, unhealthier hue. Clear to bright yellow urine means you’re drinking enough.

Indigestion

Even though you may not want to hear it, the insides of our bodies require mucus as a natural lubricant to keep things moving smoothly. This is especially true for our digestive systems which are lined with mucus. Not having enough water will thin it down, possibly leading to major internal damage as our stomach acid slowly penetrates the thin lining.

 

Constipation

Following the previous point, water which strengthens the mucus lining throughout our digestive system will keep things flowing smoothly. Without proper hydration, our colons won’t be fully lubricated and allow waste to pass painlessly. The result is an uncomfortable feeling that can last for days. Before taking constipation medicine, try and consume more water. If the problem persists, you may need to schedule an appointment with your docto

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How To Make Soy Milk At Home

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Homemade Soy Milk Recipe | fab.ng

Learn how to make soy milk in your kitchen with our comprehensive guide to this plant-based beverage. In this post, we’ll explore the numerous health benefits of homemade soy milk. Also, we will provide detailed instructions on how to make soy milk using simple ingredients and creative ways to customize its flavour.

Whether you’re new to plant-based milk or an experienced vegan cook looking to learn how to make soy milk from scratch, this guide offers everything you need to get started.

Throughout this post, you’ll learn:

  • The nutritional profile of freshly made soy milk
  • A step-by-step recipe for homemade soy milk
  • Creative flavour variations to enhance your soy milk
  • Tips for storage and best practices
Soy milk in a glass with soy beans behind

Soy milk has in the last ten years, established itself as a leading dairy-free alternative in the competitive plant-based milk market.

Health-conscious consumers increasingly choose soy milk for its exceptional nutritional profile, particularly its protein content, which rivals cow’s milk.

Unlike many other dairy alternatives that fall short nutritionally, soy milk delivers comparable—and in many cases superior—health benefits to traditional dairy milk.

What are the key advantages of soy milk?

1. It matches cow’s milk protein levels gram for gram.
2. It provides essential nutrients without lactose.
3. It offers a complete protein source for vegetarians and vegans.
4. It contains fewer calories than whole milk.
5. It delivers heart-healthy fats instead of saturated fat.

As more people seek out lactose-free options, this beverage stands out for its:

  • Versatility in cooking and baking
  • Creamy texture similar to dairy milk
  • Wide availability in stores and coffee shops
  • Variety of flavours and formulations

In the following sections, we’ll explore the specific health advantages that have propelled soy milk from a niche product to a mainstream beverage choice, backed by scientific research and nutritional data.

What is soy milk, and why make it at home?

When making soy milk, you blend soaked soybeans with water, creating a smooth, creamy liquid. As you blend, the insoluble fibre separates, leaving behind silky milk.

Many store-bought soy milks contain additives like preservatives and thickeners that can disrupt digestion, especially if consumed frequently.

By preparing soy milk at home, you control the ingredients, avoiding unnecessary additives and ensuring the milk remains pure and healthy for your gut.

Making soy milk at home can be significantly more cost-effective than purchasing store-bought options, especially when buying soybeans in bulk.

You can also boost the nutritional value of your homemade milk by mixing in vegan collagen powder. For those who consume animal products, adding bone broth can provide further benefits to gut health.

Benefits of Soy Milk

Soy milk offers several advantages over dairy milk. While a serving of whole cow’s milk may contain 12g of carbohydrates, 8g of sugars, 8g of protein, and 8g of fat, unsweetened soy milk provides 4g of carbs, 1g of sugars, 4g of fat, and 7g of protein. Additionally, soy milk has fewer calories than whole milk and is comparable to 1% milk in terms of calories.

Soy milk is a complete protein, containing all nine essential amino acids. It also offers a balanced ratio of carbohydrates and fats, making it a nutritious choice. As a plant-based milk, soy milk is naturally low in saturated fat and cholesterol-free, which benefits heart health and weight management.

For individuals with lactose intolerance, soy milk is a suitable alternative due to its lactose-free nature. Homemade soy milk is also a good source of vitamins and minerals, including vitamin A and potassium.

Soy milk contains isoflavones, which have been shown to have antioxidant properties. These isoflavones may help reduce inflammation and even lower the risk of certain diseases and cancers.

Also, some research suggests that consuming soy protein daily can contribute to a reduction in harmful LDL cholesterol levels.

Soy Milk Recipe

This homemade recipe is a simple, cost-effective, and healthy lactose-free alternative that’s rich in protein. It’s perfect for vegans and those seeking dairy-free options.

Equipment

  • Nut milk bag
  • Large glass bottle

Ingredients

  • 1 cup soybeans
  • 8 cups filtered water

This easy recipe offers nutritious plant-based milk with a variety of health benefits.

How To Make Soy Milk

1. Start by soaking the soybeans in water for at least 6 hours, or overnight. If you have trouble digesting beans, add a splash of apple cider vinegar during the soak to reduce phytic acid.

2. After soaking, peel the beans for smoother soy milk. This step is optional but quick and easy.

3. Add the soaked beans to a high-speed blender and blend for 10-15 seconds to break them down slightly. Then, add water and blend until smooth and creamy.

4. Strain the blended mixture through a nut milk bag or cheesecloth into a large pot. This step ensures no bean bits burn during cooking.

5. Transfer the mixture to a saucepan and boil over medium heat, stirring regularly. Once boiling, cook for 3-4 minutes, skimming off any foam that forms on top.

6. Reduce the heat and let the mixture simmer for 15-20 minutes, stirring occasionally to prevent sticking.

7. Turn off the heat and let the milk cool slightly. Then, strain the mixture through a nut milk bag to remove any remaining solids.

8. Transfer the soy milk to a bottle and store it in the refrigerator for 3-5 days. If it begins to smell or taste sour, it’s time to discard it.

9. You can freeze soy milk for 3-6 months, but note that freezing might affect the texture, not the nutritional content.

Making homemade soy milk allows you to control the ingredients and avoid unnecessary additives. With these simple steps, healthy plant-based milk will be ready for use.

Homemade Soy Milk Recipe Variations

While some prefer to keep dairy-free recipes simple, plain soy milk may not suit everyone’s taste. To enhance your flavour, you can experiment with various sweeteners and additives.

Use dates or maple syrup instead of refined sugar for natural sweetness. You can also incorporate spices or add-ins like homemade vanilla extract, cinnamon, or cacao powder.

For more articles on drinks, check here.

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5 Beverages That Can Be Substituted For Smoothies In Nigeria

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Beverages Substituted For Smoothies In Nigeria | fab.ng

In recent years, smoothies have become increasingly popular in Nigeria, known for their refreshing taste and health benefits. However, they can often be expensive and time-consuming to prepare. If you’re seeking alternatives that offer the same nutritional value and convenience, you’re in the right place. Fortunately, several beverages in Nigeria are easy to make, affordable, and just as delicious.

Below are five beverages in Nigeria that can serve as excellent substitutes for smoothies.

1. Zobo (Hibiscus Tea)

Zobo: Beverages Substituted For Smoothies In Nigeria | fab.ng

Zobo, made from hibiscus petals, is a well-loved Nigerian drink. It’s packed with vitamins and minerals and has a tangy, slightly sour taste. Often, people add ginger, pineapple, or cloves to enhance the flavour, making it not only tasty but nutritious as well.

Zobo packs a powerful punch of antioxidants, including Vitamin C, which boosts your immune system. The drink actively lowers blood pressure and supports heart health, benefiting many who consume it regularly.

Just like smoothies, you can customize Zobo by adding different fruits or spices for extra flavour and nutrients. It’s a great option if you want a refreshing and healthy beverage that’s easy to prepare in bulk.

How to Make It

1. Boil hibiscus petals in water.
2. Add ginger, cloves, or other spices for flavour.
3. Sweeten with sugar or honey.
4. Strain and refrigerate.

Zobo is versatile, budget-friendly, and can be served chilled or hot. Whether you’re at home or on the go, it’s a perfect substitute for smoothies.

2. Kunu

Kunu is a traditional Nigerian beverage made from grains like millet or sorghum. It’s popular in Northern Nigeria but is enjoyed throughout the country. Depending on the region, people might add spices like ginger and cloves to give it a spicy kick.

Kunu is a rich source of fibre, vitamins, and minerals. It provides a good amount of energy due to its high carbohydrate content, making it a great option for a quick pick-me-up. It can be made in batches and stored for a few days with convenience.

How to Make It

1. Soak millet or sorghum overnight.
2. Blend with spices like ginger and cloves.
3. Strain the mixture and refrigerate.

Kunu is smooth, refreshing, and nutritious. It’s an excellent alternative for those who want a beverage with a creamy texture similar to smoothies.

3. Tigernut Milk (Kunun Aya)

Tigernut: Beverages Substituted For Smoothies In Nigeria | fab.ng

Tigernut milk, also known as Kunun Aya, is made from tigernuts, small tubers rich in fibre and nutrients. This drink has been enjoyed for centuries in Nigeria, especially for its creamy texture and natural sweetness.

Tigernut milk is rich in healthy fats, vitamins, and minerals, making it an excellent source of energy. It’s also dairy-free, making it a great option for those who are lactose intolerant. You can add other ingredients such as dates or coconut for extra flavour and nutrients.

How to Make It

1. Soak tiger nuts overnight.
2. Blend with water, dates, or coconut.
3. Strain and serve chilled.

Tigernut milk is a smooth, creamy, and nutrient-dense alternative to smoothies. Its sweet flavour makes it a delicious and satisfying beverage.

4. Soya Milk

Soya milk is a plant-based drink made from soybeans. It has gained popularity in Nigeria due to its health benefits and is a great alternative to dairy milk.

Soya milk is high in protein, making it an excellent drink for those who need a protein boost. It also contains essential nutrients like calcium and vitamin D.

Soya milk can be consumed on its own or blended with fruits, just like smoothies. It’s perfect for people looking for a lighter, high-protein alternative to smoothies.

How to Make It

1. Soak soybeans overnight.
2. Blend with water.
3. Strain and boil to remove the raw taste.

You can easily sweeten or flavour soya milk with vanilla or cocoa to create a richer taste. Its creamy texture and high protein content make it a perfect smoothie substitute.

5. Ginger Tea

Ginger Tea: Beverages Substituted For Smoothies In Nigeria | fab.ng

Ginger tea is a simple and refreshing beverage made from fresh ginger root. It’s widely consumed in Nigeria for its health benefits and warming properties.

Ginger tea boosts the immune system effectively. It improves digestion for many people. The beverage also reduces inflammation in the body. Drinkers often experience these health benefits after regular consumption.

Also, it is a fantastic drink for those who prefer something warm and soothing instead of a cold smoothie. You can add lemon, honey, or mint to give it more flavour and nutrients, making it just as customizable as smoothies.

How to Make It

1. Boil fresh ginger slices in water.
2. Add honey, lemon, or mint to taste.
3. Strain and serve hot or chilled.

Ginger tea is easy to prepare and provides numerous health benefits. People seeking a simple, warm beverage can easily adjust this great option to suit their individual tastes.

Exploring Alternative Beverages in Nigeria

Smoothies are fantastic, but sometimes you need quicker, more affordable options or simply a change in flavour. The beverages in Nigeria mentioned above—Zobo, Kunu, Tigernut Milk, Soya Milk, and Ginger Tea—bring a variety of tastes, textures, and nutritional benefits that make them excellent substitutes for smoothies.

No matter what you’re craving; maybe something creamy, refreshing, or warming, these beverages in Nigeria offer an exciting range of flavours with the same health benefits you’d expect from smoothies.

Incorporating these beverages into your daily routine allows you to enjoy the same refreshing, nutritious advantages while in Nigeria, but with a fresh twist. Whether you need to stay hydrated, boost your energy, or improve digestion, these drinks are perfect for achieving your health goals.

The next time you’re in the mood for a smoothie but want to try something different, consider one of these fantastic Nigerian beverages!

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Want To Brew Your Own Beer? Here’s How!

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How To Brew Beer | fab.ng

Brewing beer at home is a rewarding and enjoyable process. With the right ingredients and equipment, you can make your own unique craft beer. This guide will show you how to brew beer from start to finish.

Whether you’re a beginner or looking to refine your skills, this article will walk you through every stage of the brewing process.

Ingredients You’ll Need

To start brewing, gather these essential ingredients:

  • Malt (Barley or other grains)
  • Water
  • Hops
  • Yeast
  • Priming Sugar

Each ingredient plays a key role in the beer-making process. Malt provides the sugars needed for fermentation, hops add bitterness and flavor, yeast ferments the sugars, and water makes up the majority of the beer’s volume.

Equipment for Brewing Beer

Before learning how to brew beer, ensure you have the following equipment:

  • Brew kettle (a large pot for boiling)
  • Fermenter (a sealed container for fermentation)
  • Airlock (to let gas escape during fermentation)
  • Siphon tubing (for transferring beer)
  • Bottles and bottle caps
  • Thermometer (to measure temperature)
  • Sanitizer (for cleaning equipment)

Proper sanitation is crucial when brewing beer. Always clean and sanitize your equipment to avoid bacteria that could spoil your batch.

How to Brew Beer

Step 1: Heat the water and malt

To begin the process of how to brew beer, fill your brew kettle with water. Heat the water to around 160°F (71°C), then add your malt extract or crushed grains. Stir the mixture thoroughly to prevent clumping.

Mash Process

In this step, you’re creating the “mash.” The heat allows the enzymes in the malt to convert the starches into fermentable sugars. Keep the temperature steady for about 60 minutes. This process extracts the necessary sugars to feed the yeast during fermentation.

Step 2: Boil and add hops

After the mash is complete, increase the heat and bring the mixture to a boil. This boiling process is essential when learning how to brew beer because it sterilizes the wort (unfermented beer). Once the mixture reaches a rolling boil, it’s time to add the hops.

Why add hops?

Hops add bitterness, flavor, and aroma to your beer. The longer the hops boil, the more bitterness they impart. Add hops at various stages during the boil to achieve the desired flavor. Typically, the boil lasts about 60 to 90 minutes.

Step 3: Cool the wort

After boiling, the next critical step in how to brew beer is cooling the wort as quickly as possible. Rapid cooling prevents bacterial contamination and helps improve clarity. Use an ice bath or a wort chiller to bring the temperature down to around 70°F (21°C).

Why is cooling important?

Cooling the wort quickly is vital because yeast thrives at lower temperatures. If the wort is too hot, the yeast will die or produce unwanted flavors. A wort chiller can cool the liquid faster than an ice bath, making it a helpful tool in brewing.

Step 4: Transfer to the fermenter

Once the wort is cool, carefully transfer it to the fermenter using a siphon. Avoid splashing, as too much oxygen at this stage can affect the beer’s flavor. Secure the fermenter with an airlock.

The next step in how to brew beer is adding the yeast (pitching). Sprinkle the yeast over the cooled wort and close the fermenter. The yeast will begin to ferment the sugars, producing alcohol and carbon dioxide.

Step 5: Ferment the beer

Fermentation is a crucial part of how to brew beer. Store the fermenter in a dark, cool place, ideally around 65-75°F (18-24°C). Depending on the yeast strain and beer style, fermentation will take about one to two weeks.

What happens during fermentation?

During fermentation, yeast consumes the sugars in the wort, producing alcohol and carbon dioxide. The airlock allows gas to escape while keeping contaminants out. Monitor the fermentation process by watching for bubbles in the airlock. When bubbling slows, fermentation is nearing completion.

Step 6: Bottle the beer

After fermentation, it’s time to bottle your beer. First, you’ll need to mix priming sugar with the beer. This step is crucial because it triggers a small secondary fermentation in the bottles, creating carbonation.

How to bottle beer

  • Clean and sanitize your bottles and caps.
  • Dissolve priming sugar in water and add it to the beer.
  • Use a siphon to transfer the beer into bottles, leaving about an inch of space at the top.
  • Cap the bottles tightly.

Let the bottles sit at room temperature for one to two weeks. This waiting period allows the beer to carbonate.

Step 7: Store and enjoy your beer

Once the beer is carbonated, store the bottles in a cool, dark place. When you’re ready to enjoy your brew, chill a bottle, open it carefully, and pour it into a glass. Be sure to leave any sediment at the bottom of the bottle behind.

How to brew beer | fab.ng

Frequently Asked Questions (FAQs) on How to Brew Beer

1. How long does it take to brew beer?

The entire process of how to brew beer, from boiling to bottling, takes about four to six weeks. The brewing process itself takes a few hours, but fermentation and carbonation require time. Fermentation can last one to two weeks, while carbonation in the bottles usually takes another one to two weeks.

2. What is the best temperature for fermentation?

The ideal fermentation temperature for most ales is between 65-75°F (18-24°C). If the temperature is too high, the yeast may produce unwanted flavors. Keeping the fermenter in a cool, stable environment helps ensure a clean fermentation.

3. Can I brew beer without hops?

Yes, it’s possible to brew beer without hops, but hops provide bitterness and balance to the beer’s sweetness. Without hops, your beer may taste overly sweet and lack the flavor complexity hops provide. Historically, people used herbs like gruit instead of hops for bitterness.

4. What type of yeast should I use for brewing beer?

The type of yeast you choose depends on the style of beer you want to brew. For ales, ale yeast works best, while lagers require lager yeast. Ale yeast ferments at higher temperatures and produces fruity, complex flavors. Lager yeast ferments at cooler temperatures, resulting in a cleaner, crisper taste.

5. Can I brew beer with fruits or spices?

Yes, many homebrewers add fruits or spices to their beer for unique flavors. These ingredients can be added during fermentation or the brewing process. Common additions include citrus zest, berries, cinnamon, and vanilla. However, it’s important to balance these flavors with the beer’s base ingredients.

6. How can I improve my beer’s clarity?

To improve beer clarity, ensure you cool the wort quickly after boiling. Adding a clarifying agent like Irish moss or gelatin can also help. Finally, allow enough time for fermentation and carbonation, as beer often clears up after extended time in the bottle.

7. What if my beer doesn’t carbonate?

If your beer doesn’t carbonate, it may be due to insufficient priming sugar or improper sealing of the bottles. Ensure that you add the right amount of priming sugar and that your bottles are tightly capped. In some cases, giving the beer more time to carbonate can resolve the issue.

8. How do I avoid contamination when brewing beer?

Sanitation is key to avoiding contamination. Always clean and sanitize your equipment before and after use. Contaminants like bacteria and wild yeast can spoil your beer if they enter the brewing process. Using an airlock during fermentation also prevents contamination.

9. Can I brew beer without a kit?

Yes, you can brew beer without a kit by gathering the necessary ingredients and equipment separately. Brewing from scratch gives you more control over the beer’s flavor and ingredients.

However, kits can be a great option for beginners who want a simple way to start brewing.

10. How to brew beer at home for beginners?

Beginners can start by using a beer brewing kit, which includes pre-measured ingredients and instructions. Following this step-by-step guide on how to brew beer is another great way to learn.

Begin with basic equipment and ingredients, practice sanitizing, and follow each step carefully for a successful batch.

Conclusively, learning how to brew beer at home is both fun and satisfying. By following the steps outlined in this guide, you can create your own craft beer in just a few weeks.

Whether you’re experimenting with different ingredients or perfecting your technique, brewing beer is a creative process with endless possibilities. With patience and practice, you’ll master how to brew beer and enjoy the fruits of your labor with friends and family.

If you enjoyed this article and would like to read more on drinks, visit this page.

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