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Truth About 8 Controversial Foods And Drinks

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Truth About 8 Controversial Foods And Drinks | Fab.ng

Do you know what you should eat? Everyone has strong opinions about what foods to avoid. These foods can lead to weight gain and heart health issues and are not compatible with certain diets. However, consumers frequently base their nutrition knowledge on web items that have not been thoroughly reviewed for accuracy.

Furthermore, the way some research is discussed can lead to some inaccurate or premature conclusions. For example, when nutrition studies focus on a specific food, vitamin, or phytochemical inside a food, they may not always relate directly to real life, where other factors such as socioeconomic position, exercise, and overall dietary pattern all have an impact on your health.

Finally, the value of study results is determined by the research model, the number of people studied (and whether or not humans were engaged), and other aspects.

Overall, several “controversial” foods are anything but, as long as they are included in a healthy diet.

Here’s a deeper look at 8 of these foods:

1. Dried fruit is okay if it’s unsweetened and eaten in moderation

dried fruit mango

Dried cranberries, raisins, apricots, and mangoes taste great, but are they actually healthy? Dried fruit provides a concentrated source of energy due to its natural sugar content, in addition to being very nutritious and antioxidant-rich. You may feel less full and consume more because it’s smaller in volume than fresh fruit.

Dried fruit contains approximately four times as many calories as fresh fruit. For example, a ¼-cup portion of raisins contains 120 calories, whereas a ¼ cup of grapes has 26 calories. When buying dried fruit, search for versions with no added sugar; dried fruit is sweet enough naturally.

2. If you feel good drinking it, cow’s milk is a go

glass of cow's milk

Dairy has been stigmatised, and while plant-based substitutes might be beneficial, others may struggle to give up their cow’s milk-enriched latte. So, is cow’s milk healthy or unhealthy? If you enjoy it and don’t have an allergy, there’s no compelling reason to give it up, even if it’s not a must-have portion of your diet. Cow’s milk contains protein and supports bone and tooth health.

One typical criticism about cow’s milk is that it causes inflammation in the body. Unless you are allergic to cow’s milk, it typically has an anti-inflammatory impact.

A cup of low-fat milk has 300 mg of calcium (30% DV) and 8 g of protein. Both fortified plant-based milk and cow’s milk can be beneficial to your diet. Select the one that you prefer.

3. Nuts won’t make you fat with proper portion control

Truth About 8 Controversial Foods And Drinks | Fab.ng

Nuts, including almonds, pistachios, cashews, and macadamias, are often misinterpreted. If you’re avoiding nuts because they contain fat (and so have more calories), keep in mind that most of it is beneficial unsaturated fat.

Those who consume nuts are likely to be leaner than those who do not. Nuts can help with weight loss or prevent weight gain.

Stick to one serving (a tiny handful) for a balanced amount of fat without going overboard. Examples: 23 almonds, 49 pistachios, 14 walnuts, and 11 macadamias.

4. A small cup of orange juice can be a healthy breakfast sidekick

Truth About 8 Controversial Foods And Drinks | Fab.ng

Orange juice contains no added sugar and is naturally derived from the fruit itself. It is nutrient-dense, containing potassium, vitamin C, and folate, and—when fortified—vitamin D and calcium as well.

One study indicated that patients with high blood pressure who drank around two 8-ounce (oz) cups of orange juice per day reduced their systolic blood pressure and homocysteine levels (a biomarker for heart disease) after 12 weeks compared to a control group. Researchers believe this is related to the flavonoid hesperidin, which is found in oranges.

Keep in mind that whole fruit usually outperforms juice in terms of nutrition. Whole fruit retains the satiating, gut-friendly fibre that juice does not.

5. With a whole-grain option, cereal is still an acceptable part of breakfast

Truth About 8 Controversial Foods And Drinks | Fab.ng

A multicoloured, sugar-covered cereal differs from a whole-grain cereal. Whole-grain cereals that are high in fibre and have little to no added sugar can be an affordable, nutrient-rich way to start your day.

These cereals are especially useful for helping you get the fibre you need each day. Men need at least 38 g, and women need 25 g or more.

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To make the dish more complete, add a protein source like non- or low-fat yoghurt, or drink the milk at the bottom. Add seeds, fresh fruit, or frozen berries to boost nutrition and fibre.

6. Eggs are healthy and offer a suite of nutrients

Truth About 8 Controversial Foods And Drinks | Fab.ng

The discussion about eggs is ongoing, although they can still be consumed if desired. Dietary saturated fat, not cholesterol, is the main cause of elevated blood cholesterol levels.

Eggs pack in more than 13 essential nutrients and several hard-to-obtain nutrients like vitamins D and A, lutein and zeaxanthin, and choline. Eating one whole egg each day, or seven per week, is good.

7. Red meat is okay on occasion; just try to keep saturated fat in check

Foods | Fab.ng

Consuming red meat (beef, hog, and lamb) increases the risk of colon cancer. This could be because red meat alters your gut microbiota, which promotes cancer-causing inflammation. It can contain high levels of saturated fat, which raises the risk of heart disease.

Meat (particularly red meat) can be a good source of minerals, especially protein, iron, zinc, and vitamin B12. However, consuming meat is not necessary for a healthy diet.

8. Red wine may have some pros, but it has cons too

Truth About 8 Controversial Foods And Drinks | Fab.ng

Red wine is often praised for its health benefits due to resveratrol, a heart-healthy polyphenol. However, you should consider both the advantages and disadvantages of red wine.

Consuming one drink daily increases the risk of breast, oesophagal, and oral cancer. There’s no need to start drinking if you don’t already, and it’s worth noting that beneficial plant compounds are present in nonalcoholic foods like berries, 100 percent fruit juice, and vegetables, as highlighted by Brooking.

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FOOD

3 Delicious Recipes For Making Akidi (Black Beans)

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3 Delicious Recipes for Making Akidi (Black Beans) | fab.ng

Akidi (black beans) recipes are a cornerstone of Enugu State’s culinary heritage, enjoyed widely across Nigeria and Africa. This versatile legume, rich in protein, fibre, and essential vitamins, makes it a nutritious staple in many homes.

Originating from Enugu, akidi holds a special place in traditional dishes, offering robust flavour and health benefits.

If you’re looking to expand your cooking repertoire, these three delicious akidi (black beans) recipes will elevate your meals.

Whether you’re an experienced chef or a kitchen novice, each akidi (black beans) recipe provides a unique taste experience.

Embrace the richness of Enugu’s culture and impress your family with these flavourful and nutritious dishes featuring the beloved black beans.

Recipe 1: Classic Akidi Soup

Ingredients:

  • 1 cup dried black beans (akidi)
  • 1 large onion, chopped
  • 2 scotch bonnet peppers, chopped
  • 2 tablespoons palm oil
  • 1 teaspoon dried crayfish
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 stock cube
  • Water

Instructions:

  1. Soak the beans: Rinse the black beans and soak them in water overnight.
  2. Cook the beans: Drain the soaked beans and add them to a pot with fresh water. Bring to a boil, then reduce heat and simmer until the beans are tender.
  3. Sauté the aromatics: Heat the palm oil in a separate pot. Add the chopped onion and scotch bonnet peppers, and sauté until fragrant.
  4. Combine the ingredients: Add the sautéed ingredients to the pot of cooked beans. Stir in the dried crayfish, salt, black pepper, and stock cube.
  5. Simmer and serve: Simmer the soup for an additional 10-15 minutes, or until the flavours are well combined. Serve hot.

Recipe 2: Akidi with Spinach and Plantain

Ingredients:

  • 1 cup cooked black beans (akidi)
  • 1 bunch spinach, chopped
  • 2 ripe plantains, sliced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • 1 teaspoon curry powder
  • 1/2 teaspoon turmeric powder
  • Salt to taste
  • Vegetable oil

Instructions:

  1. Heat the vegetable oil in a pot. Add the onion, garlic, and ginger, and sauté until fragrant.
  2. Add the spinach: Add the chopped spinach to the pot and stir until wilted.
  3. Combine the ingredients: Add the cooked black beans, curry powder, and turmeric powder to the pot. Stir to combine.
  4. Fry the plantains: In a separate pan, fry the plantain slices until golden brown.
  5. Serve: Serve the akidi and spinach mixture with the fried plantains.

Recipe 3: Akidi with Smoked Fish and Vegetables

Ingredients:

  • 1 cup cooked black beans (akidi)
  • 1 smoked fish, crumbled
  • 1 large onion, chopped
  • 2 carrots, diced
  • 1 green bell pepper, diced
  • 1 teaspoon thyme
  • 1/2 teaspoon black pepper
  • Salt to taste
  • Vegetable oil

Instructions:

  1. Heat the vegetable oil in a pot. Add the onion, carrots, and bell pepper, and sauté until softened.
  2. Add the beans and smoked fish: Add the cooked black beans and crumbled smoked fish to the pot. Stir to combine.
  3. Season and simmer: Season with thyme, black pepper, and salt. Simmer for 10-15 minutes, or until the flavours are well-combined.
  4. Serve: Serve the akidi with smoked fish and vegetables hot with rice, yam, or bread.

These three akidi (black beans) recipes are just a starting point. Feel free to experiment with different ingredients and flavours to create your own unique dishes.

Remember, the key to a delicious akidi dish is to use high-quality ingredients and to cook slowly to allow the flavours to develop.

Whether you’re a seasoned cook or a novice in the kitchen, these akidi (black beans) recipes are a great way to enjoy this nutritious and flavourful legume.

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5 Health Benefits Of Cooking With Garlic

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5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

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How To Make Crispy Plantain Chips At Home

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Plantain Chips Recipe | fab.ng

Do you want to learn how to make plantain chips with the best recipe? Well, plantain chips are a popular snack in many parts of the world, especially in Africa and the Caribbean.

They are crispy and savoury and can be enjoyed on their own or with a variety of dips. Making plantain chips at home is a fun and easy process that allows you to control the ingredients and customise the flavour.

Now, if your answer to the first question above is “yes,” read on to learn how to make the best crispy plantain chips at home.

Ingredients for Plantain Chips Recipe

  • Ripe plantains
  • Vegetable oil for frying
  • Salt (to taste)
  • Optional seasonings: paprika, cayenne pepper, garlic powder, onion powder

Equipment Needed for Plantain Chips Recipe

  • Large pot or deep fryer
  • Cutting board
  • Knife
  • Paper towels

Recipe for Making Crispy Plantain Chips at Home

1. Prepare the Plantains:

  • Peel the ripe plantains. Ripe plantains have a yellow or brownish-yellow colour and are slightly soft.
  • Cut the plantains into thin, even slices. Aim for slices that are about 1/8 inch thick.

2. Soak the Plantain Slices:

  • To prevent the plantain slices from turning brown, soak them in a bowl of cold water with a splash of lemon juice or vinegar. This will help to neutralise the enzymes that cause browning.

3. Dry the Plantain Slices:

  • Remove the plantain slices from the water and pat them dry with paper towels.

4. Heat the Oil:

  • Heat the vegetable oil in a large pot or deep fryer to 350°F (175°C). You can test the oil temperature by dropping a small piece of plantain into the oil. If it sizzles immediately, the oil is ready.

5. Fry the Plantain Slices:

  • Working in small batches, carefully add the plantain slices to the hot oil. Fry them until they are golden brown and crispy. This should take about 2-3 minutes per batch.

6. Drain the Plantain Chips:

  • Remove the fried plantain chips from the oil using a slotted spoon and transfer them to a paper towel-lined plate to drain off excess oil.

7. Season the Plantain Chips:

  • While the plantain chips are still warm, sprinkle them with salt and any other desired seasonings.

8. Cool and Serve:

  • Let the plantain chips cool completely before storing them in an airtight container.

Tips for the Perfect Plantain Chips Recipe

  • Oil Temperature: Maintaining the correct oil temperature is crucial for achieving crispy plantain chips. If the oil is too hot, the chips will burn; if it’s too cold, they will be greasy.
  • Plantain Ripeness: Use ripe plantains for the best flavour and texture. Underripe plantains will be too hard and difficult to fry.
  • Drying the Plantain Slices: Make sure the plantain slices are completely dry before frying. Excess moisture can cause the oil to splatter and the chips to become soggy.
  • Batch Size: Fry the plantain chips in small batches to avoid overcrowding the pot and ensure even cooking.
  • Seasoning: Experiment with different seasonings to create unique flavours. Some popular options include chilli powder, cumin, and curry powder.

By following these simple steps and tips, you can easily make delicious and crispy plantain chips at home. This plantain chips recipe is a great way to enjoy a healthy and satisfying snack.

Click here to find more recipes to try.

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