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Health Benefits Of Protein Shakes

Published

1 year ago

June 19, 2023

Protein shakes are a popular dietary supplement that is often used to help people build muscle, lose weight, or improve their overall health. It is made from a powder or liquid that is high in protein.

3 Homemade Protein Shakes for Weight Loss

Protein is an essential nutrient that is needed for many bodily functions, including building and repairing muscle tissue. When you eat or drink protein, your body breaks it down into amino acids. These amino acids are then used to build new proteins or to repair damaged proteins.

The protein in protein shakes can come from a variety of sources, including whey protein, casein protein, soy protein, and plant-based proteins. Protein shakes are typically mixed with water or milk, but they can also be added to smoothies or other foods.

Best Time to Drink Protein Shakes. Nike.com

Protein shakes can help to increase one’s protein intake, which can lead to several benefits:

1. Increased muscle mass.

2. Improved recovery from exercise.

3. Reduced appetite.

4. Weight loss.

5. Improved blood sugar control.

Protein shakes can be a beneficial dietary supplement for athletes and active individuals, people who are trying to build muscle or lose weight, people who have difficulty getting enough protein in their diet, and people who are recovering from an injury or surgery.

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Ever Tasted Sweet Plum Juice? Here’s How To Brew One!

Published

6 days ago

November 10, 2024

Adaeze Okechi

Plum juice is a delightful beverage packed with antioxidants and vitamins. The juice combines both a refreshing taste and exceptional nutritional benefits. It’s a perfect drink to quench your thirst, especially during hot summer days.

Here’s a simple guide on how to brew this refreshing drink.

Ingredients for Brewing Plum Juice

Ripe plums
Water
Sugar (optional, for sweetness)
Lemon juice (optional, for tanginess)

Equipment:

Large pot
Strainer
Juicer (optional)
Glass jars or bottles

Instructions:

1. Prepare the plums:

Wash the plums thoroughly under running water to remove any dirt or debris.
Cut the plums into halves and remove the pits.

2. Boil the plums:

In a large pot, add the prepared plums and water.
Bring the mixture to a boil over medium heat.
Reduce heat and let the plums simmer for about 15-20 minutes, or until they become soft and the juice is released.

3. Strain the juice:

Once the plums are soft, remove the pot from the heat and let it cool slightly.
Strain the mixture through a fine-mesh strainer to remove the pulp and seeds.

4. Sweeten and flavour (optional):

If you prefer a sweeter juice, add sugar to taste.
For a tangy flavour, add a squeeze of lemon juice.

5. Bottle the juice:

Pour the juice into clean, sterilized glass jars or bottles.
Seal the containers tightly and store them in the refrigerator.

Tips for the Best Plum Juice

Choose ripe plums: Ripe plums are sweeter and juicier, resulting in a more flavorful juice.
Adjust sweetness and tartness: Taste the juice before bottling and adjust the sweetness and tartness to your preference.
Store properly: Store the juice in the refrigerator to keep it fresh.
Use a juicer: For a faster and more efficient process, use a juicer to extract the juice from the plums.

Can I freeze plum juice?

Yes, you can absolutely freeze plum juice to extend its shelf life and enjoy it long after the fresh fruit season has passed. Freezing plum juice is a practical and convenient way to savour its flavour year-round.

When freezing plum juice, be sure to use high-quality, freezer-safe containers to prevent leakage and freezer burn. Glass mason jars or BPA-free plastic containers work excellently for this purpose.

Remember to leave about 1 inch of headspace at the top of each container to allow for the natural expansion that occurs as the juice freezes. This extra space prevents the containers from cracking or bursting in the freezer.

For optimal quality and freshness, try to minimize the amount of air exposure in the containers before sealing them tightly. You can achieve this by using a ladle to carefully pour the juice, leaving as little headspace as possible.

Alternatively, you can use a funnel to fill the containers, further reducing air pockets.

Plum Juice Recipe | fab.ng

How long does homemade plum juice last in the refrigerator?

Homemade plum juice, when stored in airtight containers and refrigerated, can typically last for 3-4 days. However, the exact shelf life can vary depending on some factors.

These factors include the freshness of the plums, the cleanliness of the storage containers, and the temperature of the refrigerator. To maximize the shelf life of your homemade plum juice, it’s important to:

Use fresh, ripe plums.
Clean and sanitize the jars or bottles you’ll use to store the juice to prevent bacterial growth.
Refrigerate promptly. Once the juice has cooled down, refrigerate it as soon as possible.
Keep the refrigerator temperature consistent to maintain the quality of the juice.

By following these tips, you can enjoy your delicious homemade plum juice for a longer period.

Can I use dried plums to make juice?

Absolutely, dried plums, commonly known as prunes, can be repurposed to create a delightful and nutritious juice. While fresh plums are the ideal choice for juicing, using dried plums is a viable alternative, especially when the fresh fruit is out of season or unavailable.

However, there’s an important step to consider when using dried plums for juice – the rehydration process. Dried plums have a significantly lower moisture content compared to their fresh counterparts, so they require a bit of preparation before being juiced.

Begin by soaking the dried plums in water for at least 4-6 hours, or overnight, to allow them to regain their plumpness and soften.

This crucial step ensures the dried plums can be broken down effectively during the boiling process, extracting maximum flavour and nutrients into the resulting juice.

Once rehydrated, the dried plums can be treated the same as fresh plums in the juicing method, yielding a rich, concentrated elixir brimming with the sweet-tart taste of prunes.

With a bit of extra prep work, dried plums can be seamlessly incorporated into your homemade juice repertoire, providing a delicious and versatile option for year-round enjoyment.

What are the health benefits of plum juice?

Plum juice is a true elixir of health, packed with an impressive array of beneficial nutrients and compounds. At the heart of its wellness-boosting properties are the high levels of antioxidants.

This is particularly polyphenols, which help neutralize harmful free radicals and protect cells from oxidative stress.

Beyond the antioxidant powerhouse, plum juice is also a rich source of essential vitamins, including vitamins A, C, and K, which support immune function, skin health, and blood clotting, respectively.

Additionally, the juice contains minerals like potassium, phosphorus, and magnesium, all of which play crucial roles in maintaining cardiovascular health, regulating blood pressure, and facilitating proper digestion.

Regularly incorporating plum juice into your diet can yield tangible benefits for your overall well-being. The combination of antioxidants, vitamins, and minerals can help improve digestion.

This is done by promoting healthy gut function, boosting immunity to ward off common illnesses, and supporting cardiovascular health by lowering inflammation and cholesterol levels.

Truly, plum juice is a refreshing and restorative beverage that can be a valuable addition to any health-conscious lifestyle.

Can I use plum juice in cooking?

Yes, plum juice can be a versatile ingredient in your kitchen. Its unique sweet-tart flavour can elevate various dishes. You can use it to deglaze pans, create flavorful sauces for roasted meats, or add a fruity twist to marinades.

In baking, plum juice can be used to moisten cakes, add depth to frostings, or create unique glazes for pastries. Its natural sugars and acidity make it a great alternative to artificial flavourings and sweeteners.

You can enjoy the refreshing taste of homemade plum juice with those simple steps above. Experiment with different varieties of plums to discover your favourite flavour profile.

Did you learn the basic things you need to brew your homemade plum juice? Would you like to read more articles on drinks? Visit here.

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Here’s How You Can Brew Kombucha Tea In Nigeria

Published

2 weeks ago

November 3, 2024

Adaeze Okechi

How To Make Kombucha Tea In Nigeria | fab.ng

Kombucha tea, a fizzy fermented drink, has grown in popularity worldwide for its probiotic benefits and refreshing taste. While kombucha may not yet be widely popular in Nigeria, it is easy to make at home with a few ingredients.

Here’s a step-by-step guide to making kombucha tea in Nigeria, along with some frequently asked questions about this healthy drink.

What is Kombucha Tea?

Kombucha is a fermented tea made with a blend of tea, sugar, and a live culture known as SCOBY (Symbiotic Culture of Bacteria and Yeast). The SCOBY ferments the tea over some time, creating a unique beverage that is slightly sour, a bit sweet, and full of probiotics.

Kombucha contains beneficial bacteria, organic acids, and antioxidants, making it a popular choice for health enthusiasts.

Ingredients Needed to Make Kombucha Tea

To get started, gather these ingredients, which are often easy to find in Nigerian stores or markets.

Water – Filtered or distilled is best, but boiled tap water also works.
Sugar – White sugar is ideal as it’s easily fermented by the SCOBY.
Tea – Black tea is traditional, but green tea or a blend of both can be used.
SCOBY – You can purchase one online or from someone who makes kombucha.
Starter Liquid – This is usually a bit of already-made kombucha or vinegar.

Steps to Making Kombucha Tea

Step 1: Make Sweet Tea

Begin by making sweet tea. This will be the base for your kombucha.

1. Boil the Water: Boil about 4 cups of water and let it cool slightly.

2. Add Sugar: Dissolve one cup of sugar in the hot water. Stir well to make sure it dissolves completely.

3. Add Tea Bags: Add 4-5 tea bags or 2 tablespoons of loose tea. Let it steep for 10-15 minutes.

4. Cool the Tea: After steeping, remove the tea bags and let the tea cool to room temperature.

Step 2: Combine the Ingredients

1. Pour the Tea into a Jar: Transfer the sweetened tea into a clean, large glass jar.

2. Add the SCOBY and Starter Liquid: Add the SCOBY and 1-2 cups of starter liquid (either previously brewed kombucha or distilled vinegar) to the jar. The starter liquid helps maintain the right pH for fermentation.

3. Cover the Jar: Use a clean cloth or paper towel to cover the jar and secure it with a rubber band. This keeps dust and insects out but allows air to flow.

Step 3: Fermentation Process

Place the jar in a warm, dark place to ferment. The ideal temperature for fermentation is between 24-30°C, so a shelf or cupboard in your kitchen should work well in most Nigerian homes.

1. Wait for Fermentation: Let the tea ferment for 7-10 days. Check after 5-7 days to see if it’s at the desired taste. The longer it ferments, the more acidic it will become.

2. Taste and Remove the SCOBY: After reaching the desired taste, remove the SCOBY and set it aside in a small jar with a bit of kombucha to keep it active for your next batch.

Step 4: Second Fermentation (Optional)

If you want a fizzy, flavoured kombucha, a second fermentation step is optional but recommended.

1. Add Flavorings: Pour the kombucha into individual bottles and add flavourings like ginger, fruit juice, or herbs. For example, pineapple, ginger, and hibiscus are popular in Nigeria.

2. Seal and Ferment Again: Seal the bottles tightly and let them sit at room temperature for 2-3 days to develop carbonation. Be sure to open the bottles carefully, as the pressure can build up.

Storing and Serving Kombucha Tea

Once fermented, store kombucha in the fridge to slow down further fermentation. Serve it cold and enjoy its refreshing taste.

Here are three popular questions people often ask on Google about kombucha.

Can I use different types of tea to make Kombucha?

Yes, you can use various tea types like green, oolong, or white tea. However, black tea is traditionally preferred because the SCOBY thrives on its richness.

Experimenting with tea blends can result in unique flavours, but avoid herbal teas without true tea leaves as they lack the necessary nutrients for fermentation.

How do I get a SCOBY in Nigeria?

Finding a SCOBY may seem challenging, but there are several options. You can purchase a SCOBY from online marketplaces or locate local kombucha makers willing to share one. Some health stores may also carry SCOBYs.

Alternatively, you can grow your own SCOBY by leaving store-bought kombucha in a warm place for a few days until it thickens.

What are the health benefits of Kombucha?

Kombucha offers several health benefits due to its probiotic content. It can aid digestion, support immune health, and provide antioxidants. Many believe kombucha can also boost energy levels thanks to its B vitamins and natural organic acids.

However, kombucha is not a cure-all, so it’s best to consume it as part of a balanced diet.

Tips for Success in Making Kombucha

Maintain Cleanliness: To prevent contamination, ensure all your equipment is clean. Avoid using metal utensils, which can react with kombucha.
Adjust Sugar and Tea Ratios: Experiment with sugar and tea quantities based on your taste preference. However, avoid reducing the sugar too much, as it’s essential for fermentation.
Store in Glass Containers: Use glass jars or bottles when fermenting kombucha. Plastic containers may contain harmful chemicals that can leach into the kombucha.
Monitor for Mold: If you notice any mould on the SCOBY, discard it immediately. Mold is a sign of contamination, and it’s best to start a new batch.

The Bottom Line

Making kombucha in Nigeria is easy and affordable. It’s an enjoyable way to try something new and potentially improve your gut health. With a few ingredients and some patience, you can brew your own kombucha right at home.

Making kombucha is a versatile process, so feel free to experiment with different flavours and fermentation times to create a brew that suits your taste. Whether you’re new to kombucha or a seasoned enthusiast, this guide will help you get started on making your own refreshing kombucha tea in Nigeria.

For more articles, visit here.

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How To Make Capri-Sun At Home

Published

3 weeks ago

October 27, 2024

Adaeze Okechi

Capri-Sun, the beloved juice pouches, are a staple in many households. However, making them at home can be a fun and rewarding experience, allowing you to customize flavours and control the ingredients.

Here’s a step-by-step guide on how to create your own Capri-Sun-like pouches.

Ingredients for Capri-Sun:

Juice: Choose your favourite fruit juice or create a blend. Popular options include apple, grape, orange, berry, or tropical flavours.
Pouches: You can purchase pre-made juice pouches or use small plastic bags with a zip-top closure.
Funnel: A funnel will help you pour the juice into the pouches without making a mess.
Straws: Include straws with each pouch for easy drinking.

Equipment:

Blender or juicer: To prepare your own juice from fresh fruits or vegetables.
Measuring cups: For accurately measuring the juice.
Scissors: Cut the straws to the desired length.

Instructions on How to Make Capri-Sun at Home:

Prepare the juice: If using fresh fruits or vegetables, blend or juice them to extract the juice. You can also use store-bought juice.
Fill the pouches: Place a funnel in the pouch opening. Carefully pour the juice into the pouches, leaving some space at the top for expansion.
Seal the pouches: Remove the funnel and seal the pouches tightly. If using plastic bags, ensure the zip-top closure is secure.
Chill the pouches: Refrigerate the pouches for at least 30 minutes or until they are thoroughly chilled.

Tips for Making Capri-Sun:

Experiment with flavours: Try mixing different juices to create unique flavour combinations.
Add a touch of sweetness: If desired, add a sweetener like honey or agave nectar to taste.
Decorate the pouches: Personalize your pouches with stickers, markers, or drawings.
Freeze the pouches: For a refreshing treat, freeze the pouches and enjoy them as icy pops.

Can I reuse the pouches?

Food safety experts strongly advise against reusing juice pouches for several reasons. The plastic material begins to break down after initial use, potentially releasing harmful chemicals into your beverages.

Bacteria can also accumulate in the seams and corners of the pouches, creating health risks even after thorough washing. Additionally, the seals may weaken, leading to potential leaks and contamination.

How long can homemade Capri-Sun last?

Fresh homemade Capri-Sun maintains its best quality during the first 24-48 hours when stored in the refrigerator. Natural ingredients lack commercial preservatives, causing flavour changes and potential fermentation after this period.

The citrus ingredients may also become bitter over time. Store your homemade juice at a consistent temperature below 40°F (4°C) to maximize freshness.

Can I add other ingredients to the juice?

You can transform your basic homemade Capri-Sun into a personalized beverage by adding various ingredients. Fresh fruit pieces like berries or mango chunks create exciting texture variations.

Nutritious additions such as chia seeds or flax seeds boost the drink’s health benefits. Fresh herbs like mint, basil, or rosemary infuse unique flavour profiles. Consider adding natural sweeteners like honey or maple syrup to adjust the taste to your preference.

Conclusion

Making Capri-Sun at home is a simple and enjoyable activity that allows you to customize your favourite drink. With a few basic ingredients and equipment, you can create delicious and refreshing juice pouches that are perfect for kids and adults alike.