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7 Potential Health Benefits Of Green Beans



7 Potential Health Benefits Of Green Beans |

While green veggies like kale, spinach, and broccoli often steal the spotlight in discussions about healthy foods, green beans are nutritional powerhouses that deserve attention.

They are packed with nutrients while being low in calories, making them an excellent choice for overall health. They are also known as string beans or snap beans, and come in various shades, including yellow, purple, or red-speckled varieties.

Originating from Central and South America, green beans have two main types: bush and pole beans, with a total of 130 varieties. Bush beans can grow without support, while pole beans require a pole for climbing. Whether fresh or frozen, green beans retain their nutritional value, providing essential nutrients like protein, carbohydrates, fibre, and minimal fat.

To enjoy the benefits of green beans, you can incorporate them into various dishes and make them a valuable addition to your diet.

1. Green Beans keep the bones strong.

Green beans play a role in maintaining strong bones due to their excellent vitamin K content. Vitamin K is crucial for producing proteins essential in bone formation.

Studies indicate that a vitamin K-rich diet is associated with improved physical function and a reduced risk of injuries, such as hip fractures, particularly in older women. Additionally, green beans contain calcium, a vital nutrient for bone health.

Sautéed Green Beans with Garlic | RecipeTin Eats

Inadequate calcium intake or absorption can lead to weakened bones or improper growth. Therefore, incorporating green beans into your diet contributes to the overall health of your bones.

2. Its vitamin C content supports the immune system.

Eating a diet rich in vitamin C from vegetables and fruits is crucial for supporting optimal immune system function. Green beans, recognized as a good source of vitamin C, contribute to antioxidant effects that promote immune health, and collagen production, and aid in the absorption of nonheme iron found in plant-based sources like green beans.

Vitamin C plays a key role in combatting infections and promoting wound healing. Additionally, its antioxidant properties help counteract free radicals, thereby contributing to the prevention or mitigation of diseases like cancer and heart disease.

While vitamin C may not entirely prevent the common cold, consistently including vitamin C-rich foods in the diet (at least 200 milligrams per day) may reduce the severity and duration of cold symptoms for some individuals.

3. It keeps you full.

They can serve as a valuable source of fibre. The advantages of incorporating fibre into your diet are numerous. Fibre is an often overlooked nutrient that aids in creating a prolonged feeling of fullness after meals and helps stabilize blood sugar levels.

Fibre adds volume to contribute to a sense of satiety, and its slow digestion compared to low-fibre foods can be beneficial. High-fibre foods like green beans are typically lower in calories, potentially supporting weight loss.

4. It contains minerals and nutrients that help the heart.

The fibre found in green beans offers heart-healthy benefits, including the lowering of triglyceride and cholesterol levels. Additionally, green beans contain heart-healthy vitamins and minerals, such as potassium.

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Potassium plays a role in reducing blood pressure, and a study suggests a link between a high-potassium diet and lower blood pressure, particularly in women. This association also implies that a potassium-rich diet may mitigate the adverse effects of a high-sodium diet.

Buttery Garlic Green Beans Recipe

They are also a source of folate, a type of vitamin that supports heart health. Folate may decrease the risk of stroke by helping break down homocysteine, an amino acid that could potentially harm the inner walls of arteries. Folic acid supplementation reduces the likelihood of stroke in patients with cardiovascular disease.

While green beans may not meet all daily folate needs or match the levels provided by supplements, they can contribute to heart health, particularly when combined with other healthy habits like consuming a variety of vegetables and fruits and engaging in regular exercise.

5. It helps the gut microbiome.

The fibre present in green beans not only aids in maintaining a smooth digestive system but also provides additional digestive benefits. The fibre positively influences the gut microbiome, consisting of tiny organisms crucial for food digestion and nutrient absorption.

Fibre supports the growth of beneficial bacteria in the intestines, contributing to optimal digestive health. These microorganisms utilize the fibre as a nutrient source, promoting their proliferation.

Moreover, green beans contain pectin, a gel-like starch, classified as a specific type of fibre, that plays a role in supporting the cellular lining of the intestines. It not only reduces the likelihood of bacterial infections but also contributes to the essential diversity of gut bacteria.

6. It helps you feel more energized.

Green beans also contribute to this need by providing the essential mineral iron, crucial for preventing fatigue. Iron is a vital component of haemoglobin, a protein in red blood cells responsible for carrying oxygen to muscles.

A low dose of iron supplementation can assist in combating fatigue. Although green beans may not fulfil all your daily iron requirements, you can incorporate other iron-rich foods like poultry, seafood, nuts, and beans, and avoid relying solely on supplements.

Additionally, green beans contribute to meeting your daily protein goals, containing about 2 grams of protein per cup of raw vegetables. So including green beans, offer plant-based protein.

Incorporating this vegetable into your diet can be a wholesome way to support your energy levels through a combination of essential nutrients.

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Easy Recipe For Homemade Tomato Paste



How To Make Tomato Paste |

Tomato paste is a concentrated version of tomatoes that have been reduced and cooked until they have a thick, rich consistency. It acts as a flavour-packed foundation for a variety of meals, giving stews, soups, and sauces body and depth. You may adjust the flavour to your taste and maintain quality control when you make your tomato paste.

Homemade Tomato Paste Tips


  • Fresh, ripe tomatoes
  • Olive oil
  • Salt (optional)


  • Baking sheets
  • Blender or food processor
  • Fine-mesh sieve or cheesecloth
  • Saucepan
  • Sterilized jars or containers


How to make Tomato Paste|


1. Select the Right Tomatoes:

Choose tomatoes that are ripe and tasty. Because of their strong flavour and low moisture content, Roma tomatoes are frequently chosen.

2. Clean and Prep Tomatoes:

After giving the tomatoes a good wash, cut off any stems. Cut them in half or quarters, depending on how big they are.

3. Preheat the Oven:

Set the oven temperature low, around 275°F (135°C).

4. Spread Out on Baking Sheets:

With the cut side facing up, arrange the tomato quarters in a single layer on baking sheets. If preferred, add a pinch of salt and drizzle with olive oil.

How to make Tomato Paste|

5. Slow Roasting:

For 4-6 hours, slowly roast the tomatoes in a preheated oven to allow their flavour to concentrate and dehydrate. For even cooking, sometimes rotate the trays.

6. Check Consistency:

After a few hours, check the tomatoes. They should be significantly reduced in size and have a darkened colour. They should be sticky but not completely dried out.

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7. Process to a Puree:

After letting the roasted tomatoes cool a little, add them to a food processor or blender. Process until a smooth purée is achieved.

8. Strain the Puree:

To get rid of the seeds and skins, strain the puree through cheesecloth or a fine-mesh sieve. Using a spoon, press down to extract as much liquid as you can.

9. Reduce the Puree’s Heat:

Pour the purée through a strainer into a saucepan. To avoid sticking, simmer over low heat while stirring constantly. Cook the puree until it reaches the required consistency, stirring occasionally.

How to make Tomato Paste|

10. Sanitise Jars:

In the meantime, boil or preheat the jars or containers to sterilise them.

11. Fill Jars:

When the tomato paste is the right consistency, slowly pour it into the sterilised jars while the paste is still hot.

12. Store and Use:

Before sealing the jars, let the freshly made tomato paste cool fully. For a shorter-term use store in the refrigerator; for a longer-term use, freeze.

How to make Tomato Paste|


  • Depending on the size of your tomatoes and your oven, adjust the roasting time.
  • Try a variety of tomato varieties to get some interesting flavours.
  • To make tomato paste easier to use later, freeze small pieces in an ice cube tray.

Making your tomato paste allows you to enjoy the concentrated flavour of fresh tomatoes and gives your meals a flavour boost.

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Check Out This Homemade Ketchup Recipe



How to Make Homemade Ketchup |

Tomato ketchup, also referred to as ketchup, is a well-liked condiment with a tart and sweet taste. Usually, tomatoes, vinegar, sugar (or high-fructose corn syrup), salt, and a variety of seasonings and spices are used to make it. Although the main ingredient in ketchup is tomatoes, it has a unique taste and consistency due to the addition of other ingredients.

Cooking down the tomatoes—which are usually in the form of crushed or tomato paste—and mixing them with the other ingredients is the process of preparing ketchup. Sugar gives sweetness, vinegar adds tang, and a combination of spices enhances the flavour profile overall.

A versatile condiment, ketchup is frequently used to enhance a wide range of meals. Foods like hamburgers, hot dogs, fries, sandwiches, and other savoury dishes are frequently served with it. Numerous flavours and varieties have been created as a result of its popularity, but the traditional tomato-based version is still a mainstay in many homes.

How to Make Ketchup|

It’s important to remember that ketchup has a rich past and has changed over time. Though historical recipes for similar sauces extend back millennia, they were created with things like fish or mushrooms, however the modern form is frequently associated with tomatoes. Tomato ketchup is one of the most well-known and frequently used condiments in the world today.

Recipe for Homemade Ketchup


  • 1 can (28 ounces) crushed tomatoes
  • 1/2 cup white sugar
  • 1/2 cup distilled white vinegar
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon mustard powder
  • 1/4 teaspoon celery salt
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon allspice

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1. Get the tomatoes ready:

  • Open the can of crushed tomatoes first. To achieve a smoother texture, purée the tomatoes using an immersion blender or blender.

2. Preparing the Base:

  • The crushed tomatoes and white sugar should be combined in a big pot and heated to medium.
  • After giving the mixture a good stir to fully dissolve the sugar, boil it.

3. Adding Flavours:

  • Add the ground cloves, salt, celery salt, onion powder, garlic powder, mustard powder, distilled white vinegar and allspice to the simmering tomato mixture.
  • Stir thoroughly to combine the ingredients.

4. Simmering:

  • Lower the temperature so that the mixture simmers gently.
  • To maintain consistent cooking and avoid sticking, stir from time to time.

How to Make Ketchup|

5. Reheating:

  • Simmer the ketchup until the required thickness is reached, roughly 1 to 1.5 hours.
  • Remember that as it cools, it will get thicker yet.

6. Taste and Adjust:

  • After tasting the ketchup, taste again and adjust the ingredients to your taste. To get the right flavour profile, you can increase the amount of sugar, vinegar, or spices.

7. Optional Straining:

  • You can strain the mixture through cheesecloth or a fine mesh screen to get rid of any last bits of tomato peel or seeds for a smoother ketchup. You can skip this step if you don’t like the texture.

8. Cooling:

  • Give the ketchup time to cool completely before transferring it to jars or bottles.

9. Storage:

  • Store the homemade ketchup in the refrigerator. It should last for several weeks.

10. Enjoy:

  • Your homemade ketchup is ready to be enjoyed! Use it as a condiment for burgers, fries, or any dish that calls for this classic sauce.

Making homemade ketchup allows you to customize the flavour to your liking and skip the preservatives often found in store-bought varieties. Enjoy the rich, tangy goodness of your homemade creation. You can also join DaveHax learn how to make homemade ketchup.

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6 Cheat Meals To Try Out In Nigeria



6 Cheat Meals To Try Out In Nigeria |

Cheat meals are described as extravagant, usually high-calorie meals that are periodically consumed as a diversion from a normal, frequently more rigorous diet plan. Cheat meals can be therapeutic and reduce feelings of deprivation, but to keep a healthy balance, they must be consumed in moderation.

Here are several delectable cheat meals to try in Nigeria, each with a tasty spin on local favourites:

1. Jollof Rice Extravaganza:

Try Out This Cheat Meals|

Cheat Version: Top Jollof rice with extras like fish, fried plantains, and a variety of meats to have a sumptuous version of the dish. For a different texture, try combining basmati and local rice.

2. Suya Fiesta:

Try Out This Cheat Meals|

Cheat Version: Order a variety of suya, such as beef, chicken, and liver, to enhance your suya experience. Don’t forget to pair it with an extra serving of spicy pepper sauce and sliced onions.

3. Pounded Yam Paradise:

Try Out This Cheat Meals|

Cheat Version: Treat yourself to a sumptuous dinner of pounded yams, rich egusi soup, a variety of meats, and a side order of fried fish on a cheat day. This filling blend provides a comfortable and satisfying experience.

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4. Small Chops Bonanza:

Try Out This Cheat Meals|

Cheat version: Indulge in a platter of little chops, including mini puff-puffs, chicken kebabs, spring rolls, and samosas. Make it an irresistible cheat meal by adding a selection of delicious dips.

5. Bole Overload:

Try Out This Cheat Meals|

Cheat Version: Stuff bole (roasted plantains), a popular street snack, with a rich mixture of toppings including chopped veggies, spicy mayo, and shredded chicken to make it into a cheat meal.

6. Moi Moi Makeover:

Try Out This Cheat Meals|

Cheat Version: Upgrade the classic moi moi by adding quality ingredients like prawns, chunks of fish and a drizzle of coconut milk. Bake it to perfection for a delightful twist on this Nigerian staple.

Remember, the key to enjoying cheat meals is balance. While savouring these indulgent options, it’s essential to maintain an overall healthy and well-rounded diet.

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