FOOD

All You Should Know Before Skipping Breakfast

Published

8 months ago

September 22, 2023

Skipping breakfast is a common practice, with up to 25% of adults regularly skipping the meal. While it is often believed that breakfast is the most important meal of the day, there is increasing evidence to suggest that skipping breakfast may actually have some health benefits.

These health benefits are numerous and should be taken seriously if you want them effective for you. This is not to say that you should starve yourself or deprive yourself of healthy morning food. It just means that skipping breakfast sometimes can be beneficial for your health.

Is Skipping Breakfast Really a Bad Idea? - YouTube

What are the benefits of skipping breakfast?

1. Weight loss:

Skipping breakfast can help you reduce your calorie intake for the day, which can lead to weight loss. A study found that people who skipped breakfast lost more weight over a 16-week period than those who ate breakfast. So, if you are among those trying to loose weight or burn down calories, you should consider skipping breakfast sometimes.

2. Improved blood sugar control:

Skipping breakfast can help to lower blood sugar levels and improve insulin sensitivity. This may be beneficial for people with type 2 diabetes or prediabetes. It has been discovered that people with type 2 diabetes who skipped breakfast had lower blood sugar levels throughout the day than those who ate breakfast.

3. Increased growth hormone levels:

Growth hormone is a hormone that helps to build and repair muscle tissue. Skipping breakfast can lead to an increase in growth hormone levels, which may be beneficial for people who are trying to build muscle mass or lose weight.

You wonder how this is possible when you think you need food to build the body and body tissues, right? Growth hormones do not necessarily need food especially when they can get whatever nutrients they need from the body reservoir.

4. Improved cognitive function:

Skipping breakfast can improve cognitive function, such as memory and attention. Sometimes eating in the morning makes you very dull through the day especially when it is a heavy meal. So when you skip breakfast, your body becomes more aware of what is happening and coordinates better.

5. More time to sleep:

This is for the leisure and relaxation folks. You find that the time you would use in making breakfast can buy you sleep if you skip that breakfast. Thank me later. Skipping breakfast can give you more time to sleep in the morning. If you are short on time, it may be a good way to get a few extra minutes of sleep or whatever.

We have talked about what not eating breakfast sometimes can do to us positively. What about what it does to us when we indulge too much or excessively? While we should skip breakfast sometimes, it is highly advised that it should not come off as a habit because it has its side effects.

21 Side Effects of Skipping Breakfast — Eat This Not That

What are the side effects of not eating breakfast regularly?

Do you skip breakfast for any of the reasons stated above? We all have our reasons for forgoing breakfast in the morning. However, keep in mind the things you are about to read below just as a guide to not overdo it.

1. Deficiency of vital nutrients:

Skipping breakfast means missing out on essential nutrients like fibre and vitamins that are crucial for sustaining your energy throughout the day. Consistently skipping breakfast can lead to inadequate intake of these nutrients, potentially leading to long-term health issues.

2. Adverse effects on energy levels and mood:

If you’ve been making a habit of skipping breakfast daily and have noticed increased irritability and decreased energy levels, your breakfast-skipping habit could be to blame. In other words, the side effects of breakfast omission can manifest as reduced energy levels and mood swings. So, the next time you find yourself feeling fatigued and irritable without an obvious cause, consider whether you’ve had breakfast.

3. Impacts on cognitive functioning:

Regular breakfast consumption has a positive influence on cognitive functioning. While it is true that skipping breakfast could help you perform better cognitively because it makes you more aware, scientific research has shown that individuals who skip breakfast on a regular basis exhibit worse cognitive performance compared to those who just skip sometimes.

4. Slowing down of metabolism:

Can you function without food indefinitely? Certainly not. Food provides the energy necessary to sustain us throughout the day. Consequently, if you neglect to nourish your body with breakfast, the first meal of the day, your body’s functioning may be compromised.

5. Encourages unhealthy cravings:

Skipping breakfast means your body hasn’t received any energy or nutrients since your last meal, which could have been 12 to 14 hours ago. Worse still, this can lead to poor dietary choices later in the day. Who can resist the allure of doughnuts when hunger strikes? Even if you’re not particularly fond of breakfast, your organs require it to function effectively. Breakfast, whether it’s a quick bowl of oatmeal or a hard-boiled egg, provides essential nutrients early in the day and helps maintain steady blood sugar levels. So with this, do not skip breakfast on a regular basis.

6. Skipping breakfast can trigger migraines:

Secret Side Effects of Skipping Breakfast, According to Research — Eat This Not That

One of the potential consequences of forgoing breakfast regularly is an increased susceptibility to migraines, particularly if you are already prone to them, probably because you have gotten used to not eating in the morning. Skipping your morning meal regularly can lead to low blood sugar levels, which may elevate blood pressure and raise the likelihood of experiencing a migraine attack. This is why it is advised to skip breakfast sometimes, not regularly.

7. Weakened immune system:

When you skip breakfast on a daily basis, your immune system can be compromised. This is because breakfast omission can adversely affect your immune cells. The body relies on consistent nutrition to maintain a healthy supply of immune cells capable of combating illnesses and enhancing the function of T-cells.

Having gone through the benefits and side effects of skipping breakfast, you should consider what to eat on the days you decide to eat breakfast. This will help your balance the equation.

What should I eat for breakfast?

The list of healthy foods to be eaten as breakfast goes on and on as it is endless, but let us see a few of them below:

Eggs
Greek yoghurt
Oat meal
Fruits
Cheese
Tea
Nuts
Protein shakes
Smoothies

Any of these foods eaten as breakfast is good for your health, but be mindful not to overeat or indulge all the time.

21 Side Effects of Skipping Breakfast — Eat This Not That

It is also needful to listen to your body and eat breakfast if you are hungry. But, if you are not hungry in the morning, there is no need to force yourself to eat.

To be sure that you are on the right track when skipping a breakfast, check out these tips below:

Make sure you are getting enough sleep the night prior.
Drink plenty of water throughout the day.
Eat healthy snacks throughout the day, such as fruits, vegetables, and nuts.
Avoid sugary drinks and processed foods.
If you are taking any medications, please and please again, do not skip breakfast. If you must, talk to your physician first.

What are your final thoughts?

The bottom line is that eating a healthy breakfast is essential to living a healthy life. Skipping breakfast sometimes is very good to the body, but… Not when you do it regularly or on a daily basis. If you do it daily, the side effects will put you at the risk of many health concerns.

So, go for a breakfast that is full of nutrients and DON’T SKIP IT REGULARLY!

After the knowledge you just got, you definitely want to check out more of our articles on health. Check here.

Related Topics:Breakfast food Skipping Breakfast

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FOOD

How To Make Yummy Coconut Candy With 3 Ingredients

Published

7 days ago

May 8, 2024

Adaeze Okechi

How To Make Coconut Candy With 3 Ingredients | Fab.ng

In Nigeria, coconut candy isn’t just a sweet treat; it’s a cultural touchstone that bridges generations. For grandparents and grandchildren alike, the taste of coconut candy can spark a wave of nostalgia. It’s a flavour that cuts across age, instantly taking many Nigerians back to happy childhood experiences.

Perhaps it was a reward after finishing chores, a special treat shared with friends, or a simple pleasure enjoyed at a local market. The memories come flooding back with every delicious bite.

The beauty of this candy lies in its surprising textures. One bite might be a soft and chewy delight, bursting with sweetness, depending on how it’s made. Another bite could offer a fun contrast, with a delightful crunch that keeps it delicious. It’s a textural adventure in every piece.

One thing unites all these delicious variations: the taste of coconut. This flavour is the heart and soul of the candy—the constant that makes it such a beloved Nigerian classic. Whether you get a chewy or crunchy bite, that coconut is what keeps you coming back for more.

Raphiat’s Lifestyle features a recipe that requires just 3 ingredients: coconut, sugar, and salt. That’s right, only 3 basic ingredients are needed to create this delightful treat. But don’t be fooled by the short ingredient list.

Raphiat’s Lifestyle goes the extra mile by providing a clear breakdown of each step in the process. So, you can follow along with confidence and whip up a batch of this delicious candy, even if you’re a beginner in the kitchen.

Watch below:

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FOOD

How To Cook Nigerian Goat Meat Pepper Soup

Published

1 week ago

May 5, 2024

Adaeze Okechi

Goat Meat Pepper Soup: Learn The Nigerian Version | Fab.ng

Nigerian pepper soup is a spicy soup traditionally made in West Africa. It has various meats or fish, vegetables, and strong spices. Today, we’ll learn a favourite version: Nigerian goat meat pepper soup with white yam!

This recipe adds a twist by including yam chunks directly in the soup for a complete, hearty meal. You can also boil the yam separately and serve it on the side.

Pepper soup is known for its powerful kick—it’s very spicy. But it’s also incredibly flavorful, and it uses healthy spices and herbs. These spices are perfect for cold weather. Some even have natural cold- and flu-fighting properties.

Unlike thicker soups like okra or egusi, pepper soup is meant to be enjoyed on its own. You can also eat it with simple sides, like boiled white yam.

If you’ve never tried Nigerian pepper soup, get ready for an unforgettable experience! This goat meat and yam combo is packed with flavour and will transport you straight to Nigeria with every delicious bite.

What is Nigerian pepper soup spice made of?

This recipe uses a special spice mix that gives Nigerian pepper soup its authentic flavour. The mix includes African calabash nutmeg (Ehuru in Igbo), grains of Selim (Uda in Igbo), and alligator pepper. You can find this spice mix already made at most African stores or online. It’s usually gluten-free and sodium-free, but always check the label to be sure.

The spice mix is very spicy, so be careful when adding it to your soup. Start with a small amount, like a tablespoon, and taste as you go. You can always add more later if you need it.

Ultimately, you control how spicy your pepper soup is. On top of the spice mix, this recipe also uses scotch bonnet peppers, which are another source of heat in the soup.

Goat Meat yam Pepper Soup | Fab.ng

Ingredients for goat meat yam pepper soup

For this Nigerian pepper soup, you’ll need:

Protein: Goat meat (or your preferred protein)
Vegetables: African Yam (Nigerian yam tuber, recommended for freshness and available at African stores)
Spices and flavourings:
- Natural, sodium-free Nigerian pepper soup spice mix
- Fresh scotch bonnet peppers (be careful, they’re spicy!)
- Red bell peppers
- Chopped onions
- Knorr Bouillon Chicken seasoning
- Dry crawfish (optional, for a seafood flavour)
- Utazi leaves (use sparingly; they’re bitter)
- Basil leaves (optional; adds freshness)
- Fresh ginger (optional, recommended)
- Extra virgin olive oil (optional, for sautéing vegetables)
Salt: To taste

How to prepare Nigerian goat meat pepper soup

To begin, gather the essential ingredients, including the ultimate Nigerian pepper soup spice, which is crucial for an authentic flavour. You’ll also need vegetables like onions, bell peppers, and fresh bonnet peppers.

When selecting bonnet peppers, keep in mind that they are very hot and spicy. If you prefer a milder flavour, you can substitute them with other spicy peppers, like jalapenos.

Goat Meat yam Pepper Soup | Fab.ng

These ingredients will add depth and heat to your pepper soup, creating a delicious and satisfying dish that’s perfect for any occasion.

1. Gather your ingredients

Before you start cooking, you must ensure you have all the necessary ingredients on hand. For this recipe, you’ll need goat meat, bell peppers, onions, scotch bonnet peppers, dry crawfish, salt, Knorr Bouillon Chicken seasoning, African yam tuber, fresh ginger, Nigerian spice (pepper soup spice), olive oil (optional), and basil leaves.

2. Wash, cut, and blend the vegetables

Start by washing the bell peppers and onions thoroughly. Then, cut them into chunks and add them to a blender. Similarly, wash the scotch bonnet peppers and remove the seeds if desired for a milder flavour.

Add them to the blender along with the dry crawfish. Blend everything with some water until you achieve a smooth consistency.

3. Wash and clean the goat meat

Properly wash and clean the goat meat under cold, running water. You must ensure that the meat is free from any impurities. If the meat is frozen, thaw it completely before washing. Once washed, pat it dry with paper towels and place it in a clean pot.

4. Starting with the meat, cook your Nigerian goat meat pepper soup

Pour the blended vegetable mixture over the goat meat in the pot. Season the meat with salt and Knorr Bouillon Chicken seasoning according to your taste preferences.

Cover the pot and let the meat cook on medium heat. Stir occasionally to ensure that all the ingredients are well combined.

Allow it to cook for about 30 minutes until the meat is partially tender.

5. Prepare the yam

While the meat is cooking, wash, peel, and cut the African yam tuber into sizeable chunks. Keep the yam pieces in cold water to prevent them from turning brown.

If you have sensitive skin, you should wear gloves while handling and cutting the yam to avoid discomfort or itching.

6. Add pepper soup spice and water

After the meat has cooked for 30 minutes, grate fresh ginger into the pot for added flavour. Then, add water and the Nigerian spice (pepper soup spice) to the pot. If desired, you can also add a tablespoon of olive or vegetable oil for richness.

Stir everything well to ensure that the flavours are evenly distributed. Cover the pot and let it simmer for another 35–45 minutes to allow the flavours to meld together.

7. Add the yam to finish up cooking

Once the meat is tender and infused with the flavours of the spices, drain the water from the yam chunks and add them to the pot. Stir gently to combine the yam with the soup. Cover the pot and let the yam cook for about 10–20 minutes until it becomes tender.

Finally, add sliced or chopped basil leaves to the soup for a fresh burst of flavour. Taste the soup and adjust the seasoning if necessary.

By following these detailed steps, you’ll be able to prepare a delicious and authentic Nigerian goat meat pepper soup that’s bursting with flavour and perfect for any occasion.

Some important tips to keep in mind when making this pepper soup

The cooking time for your pepper soup may vary depending on the size of the meat chunks you cut. Larger pieces will take longer to cook than smaller ones.
Pepper soup spice is known for its heat, so add it according to your taste preference. You can adjust the amount to make your soup more or less spicy.
If you’re planning to meal-prep your pepper soup, you may want to skip adding yam directly to the soup. Instead, boil the African yam tuber separately. Once cooked, you can add the boiled yam and pepper soup to separate freezer-friendly containers before freezing for easy storage.
Ensure you use a high-quality, all-natural Nigerian pepper soup spice for the best flavour. Look for options that are gluten-free and sodium-free, especially if you have dietary restrictions.

How to serve Nigerian goat meat pepper soup

Combining goat meat pepper soup with African yam tubers creates a delicious pairing that many consider heavenly. Yam pepper soup is especially beloved and can elevate your next pepper soup experience.
In Nigerian culture, pepper soup is commonly served as an appetiser in restaurants and homes. It’s a favourite among enthusiasts like myself, and while it’s often enjoyed during colder weather, it’s actually a year-round delight.
Pepper soup can be served on its own or paired with other dishes like Nigerian Agidi (corn flour jelly), offering versatility in serving options to suit different preferences.
For the best flavour and experience, it’s recommended to enjoy pepper soup while it’s still warm or slightly hot. Reheating it before serving ensures you get the full richness of the spices and ingredients.

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For a visual tutorial, watch this.

FOOD

How To Make Dry Bofrot At Home

Published

2 months ago

March 24, 2024

Adaeze Okechi

Are you a foot lover? Do you love cooking and trying out new dishes? You would love this hack! Making your own dry bofrot allows you to enjoy this traditional treat comfortably in your home. Here’s a step-by-step guide to transforming your kitchen into a mini boffer bakery:

Gather your ingredients:

4 cups of all-purpose flour—the base for your dry bofrot
1 ½ teaspoons of salt – for a touch of savoury goodness
2 tablespoons of sugar (adjustable to taste)—for a hint of sweetness, customise it to your preference
1 packet (about 2 ¼ teaspoons) of active dry yeast—the magic ingredient that makes your bofrot rise beautifully
1 ¼ cups of warm water (not hot) activates the yeast and brings the dough together
2 tablespoons of vegetable oil (plus more for frying) – keeps the dough moist and helps with frying
Optional: Add additional spices like nutmeg or cinnamon – add a personal touch of flavour to your bofrot

Now, let’s get baking!

1. Making the dough

In a large mixing bowl, combine all the dry ingredients: flour, salt, sugar, and yeast. Make sure to mix them well.

Gradually pour in the warm water while continuously mixing with a spoon or your hands. This will turn the dry ingredients into a doughy mixture.

How To Make Dry Bofrot At Home | Fab.ng

Add the vegetable oil and knead the dough until it becomes smooth and elastic. This might take some effort – plan on 5-10 minutes of kneading by hand. If you have a stand mixer, use the dough hook attachment on medium speed to save some time.

2. First rise; let the dough grow

Once you’ve kneaded a smooth and elastic dough ball, place it in a bowl coated with some oil.

Cover the bowl with a clean cloth or plastic wrap. Find a warm spot in your kitchen and let the dough rest there for about an hour. During this time, the dough should double in size.

3. Shaping the bofrot

The dough has risen! Now, gently push down on the dough to release any air bubbles trapped inside.

Pinch off small pieces of dough and roll them into balls. The size is up to you, but traditionally, they’re about the size of a golf ball.

4. Second rise (optional) for extra puff

Place the shaped dough balls on a tray and cover them with a clean cloth. Let them rest for an additional 15–30 minutes. This step is optional but can make your bofrot a bit fluffier on the inside.

5. Frying the bofrot—the crispy magic

Heat up a generous amount of vegetable oil in a deep frying pan or pot over medium heat. The oil is hot enough when a small piece of dough sizzles and starts to fry right away when dropped in.

Carefully add the dough balls in batches, avoiding overcrowding the pan. Fry them until they turn a beautiful golden brown colour on all sides, which usually takes about 2–3 minutes per side.

How To Make Dry Bofrot At Home | Fab.ng

Use a slotted spoon to remove the fried bofrot from the oil and drain it on paper towels to absorb any excess oil.

Time to enjoy!

Your homemade dry bofrot is ready to be devoured! You can enjoy them warm or at room temperature. They taste great plain, sprinkled with roasted peanuts for an extra crunch, or dipped in Asaana sauce for a sweet and savoury combination.

Savour the delightful contrast of the crispy, golden exterior and the soft, bread-like interior of your freshly made dry bofrot!

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