FOOD

Is Raw Food Healthier Than Cooked Food?

Published

1 day ago

October 11, 2024

Raw food enthusiasts argue that raw fruits and vegetables keep more of their natural nutrients and enzymes, while cooked food would have had some of its nutrients destroyed.

Scientists continue to debate the merits of raw versus cooked food. Nutritionists acknowledge that heat can diminish certain nutrients. Food preparation choices significantly impact the nutritional value of our meals. People often struggle to determine the healthiest way to consume their food.

The benefits of raw food

Raw food advocates emphasize the natural state of uncooked ingredients; raw fruits, vegetables, and nuts deliver nutrients without heat-related alterations; raw food consumption offers several key advantages:

1. Higher nutrient levels: Heat destroys certain vitamins, particularly vitamin C. High-temperature cooking reduces the presence of these heat-sensitive nutrients. Raw food retains its full complement of vitamins and minerals. The body receives maximum nutritional benefits from uncooked produce.

2. Enzymes remain intact: Natural enzymes aid digestion in raw foods. High temperatures deactivate these beneficial enzymes. The body may struggle to process foods without these natural digestive aids. Raw food preserves the enzymatic activity that supports nutrient absorption.

3. Rich in fibre: Raw produce contains abundant dietary fibre. Fiber plays a crucial role in digestive health. It helps maintain healthy body weight and reduces cholesterol levels. While cooking doesn’t eliminate fibre, raw foods maximize its presence and benefits.

The benefits of cooked food

Cooking transforms food in beneficial ways despite some nutrient loss. Heat treatment enhances certain nutritional aspects of food. Cooked food provides distinct advantages:

1. Easier digestion: Heat breaks down complex fibres in vegetables. The body processes softened plant material more efficiently. Cooked carrots and spinach release their nutrients more readily. The digestive system expends less energy extracting nutrients from cooked foods.

2. Unlocking nutrients: Cooking releases bound nutrients in certain foods. Heated tomatoes provide more accessible lycopene. Cooked carrots increase beta-carotene availability. The body absorbs these enhanced nutrients more effectively from cooked sources.

3. Kills harmful bacteria: Proper cooking eliminates dangerous microorganisms in food. Heat destroys parasites and pathogenic bacteria. Raw meat poses significant health risks. Cooking ensures food safety and prevents foodborne illnesses.

Raw and cooked, which is healthier?

Nutrition science reveals complexities in the raw versus cooked debate. Both preparation methods offer unique benefits. Different foods respond differently to cooking. Individual nutritional needs should guide food preparation choices.

A balanced approach combines raw food and cooked foods. This strategy maximizes the nutritional advantages of both methods. Raw foods provide vital enzymes and heat-sensitive nutrients.

Cooked foods enhance nutrient availability and improve digestion. The body receives optimal nutrition through this diverse approach to food preparation.

Related Topics:Cooked Food food Raw Food

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5 Nigerian Snacks You Can Make Under 30 Minutes

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FOOD

5 Nigerian Snacks You Can Make Under 30 Minutes

Published

6 days ago

October 6, 2024

Adaeze Okechi

Nigerian Snacks You Can Make Under 30 Minutes | fab.ng

Nigerian snacks stand out for their amazing tastes. The country offers many different snacks to enjoy. People love Nigerian snacks for their bold flavors. Some are sweet, while others are savory.

These snacks play a big role in Nigeria’s food traditions. Nigerians eat them at parties and social events. They also enjoy these snacks as quick bites throughout the day.

You can make many Nigerian snacks quickly at home. Most take less than 30 minutes to prepare. This makes them perfect for sudden cravings. They also work well when unexpected guests arrive. Hosts often serve these fast snacks at gatherings. The recipes are usually simple and use common ingredients.

Nigerian snacks can satisfy different taste preferences. Some people like spicy options, while others prefer mild flavours. Many of these snacks use local ingredients. This gives them their unique and authentic taste.

Both adults and children enjoy eating some of these Nigerian snacks. You don’t need special cooking skills to make most of the treats. This is bevause even beginners can successfully prepare them.

These quick snacks show off Nigeria’s rich food culture. They prove that delicious food doesn’t always need long preparation times. So, let’s quickly take a tour on five Nigerian snacks that take just 30 minutes to prepare.

1. Puff-Puff

Puff Puff

Nigerians love Puff-Puff deeply. First, you make a simple mixture using flour, sugar, yeast, and warm water. Then, you let this mixture rise for a short time. After that, you form small balls from the dough. Next, you deep-fry these balls until they turn golden brown. Within minutes, you’ll have warm, delicious Puff-Puff ready to eat.

For this recipe, you’ll need basic ingredients. Specifically, gather flour, sugar, yeast, warm water, and oil for frying. Moreover, Puff-Puff works well for different occasions. For instance, people enjoy it for breakfast. Additionally, it’s popular at parties. Furthermore, many eat it as a quick snack during the day.

To make it more interesting, you can add extra flavours. For example, try adding nutmeg to the dough. Alternatively, cinnamon gives it a unique taste.

2. Potato Chips

Potato Chips: Nigerian Snacks You Can Make Under 30 Minutes | fab.ng

Making potato chips is straightforward and quick. To begin, select either Irish or sweet potatoes. Then, slice them very thinly. Subsequently, fry these slices in hot oil until they become crispy. As a result, you get a crunchy, satisfying snack.

The ingredients list is minimal. Primarily, you need just potatoes, salt, and oil for frying. Notably, both children and adults enjoy this snack. To customize the flavor, you can experiment with seasonings. Once prepared, eat the chips immediately. Otherwise, store them for later snacking.

3. Chin Chin

Nigerian Chin Chin: Nigerian Snacks You Can Make Under 30 Minutes | fab.ng

Chin Chin stands out as a beloved Nigerian snack. Initially, mix flour, sugar, milk, and butter to form a dough. Next, cut this dough into small strips or squares. Then, fry these pieces until they turn golden brown. Consequently, you create a crunchy, sweet treat in just minutes.

To make Chin Chin, gather these key ingredients: flour, sugar, butter, and optionally, milk. Plus, you’ll need oil for frying. Importantly, Chin Chin can last for several days after making it. As a versatile snack, it works well at home or parties. To enhance the flavour, consider adding nutmeg or vanilla.

4. Plantain Chips

Plantain Chips: Nigerian Snacks You Can Make Under 30 Minutes | fab.ng

Plantain chips rank among the quickest Nigerian snacks to prepare. First, choose unripe plantains. Next, slice them very thinly. Then, fry these slices in hot oil until crispy. As a final touch, add salt or pepper for extra flavor.

The recipe requires minimal ingredients: unripe plantains, salt, and frying oil. Remarkably, these chips come together in just minutes. Additionally, they make an ideal on-the-go snack. Plus, you can store them for several days without losing quality.

5. Boli (Roasted Plantain)

Boli offers a healthy, quick snack option. To start, select ripe or semi-ripe plantains. Traditionally, people roast them over an open flame. However, you can also use a grill or oven. Finally, serve Boli with groundnuts or pepper sauce for added taste.

You only need plantains to make Boli. Optionally, prepare groundnuts or pepper sauce as accompaniments. Significantly, this snack takes less than 30 minutes to make. Particularly in southwestern Nigeria, Boli remains incredibly popular. Street vendors commonly sell this tasty treat.

All these quick Nigerian snacks prove perfect for busy days. Despite their short preparation time, they deliver authentic tastes and flavours. Each snack brings its unique taste and texture. Together, they prove Nigeria’s diverse snack culture.

Whether hosting guests or satisfying personal cravings, these options work wonderfully. Most importantly, they allow everyone to enjoy delicious Nigerian flavours without spending hours in the kitchen.

For more articles on food, check here.

FOOD

Are You A Busy Nigerian? Here’s How To Plan Your Meals!

Published

2 weeks ago

September 29, 2024

Adaeze Okechi

Adulting in Nigeria presents numerous challenges, akin to juggling a dozen eggs. Eating well without depleting your finances on takeout adds another layer of complexity to this balancing act. Learning how to plan meals effectively becomes crucial in this chaotic environment.

Navigating through Nigeria’s notorious traffic, enduring long work hours, and attending weekend events leave little time for meal preparation.

Many busy Nigerian adults find themselves wondering how to plan meals amidst their hectic schedules. This time crunch often leads to relying on quick but potentially unhealthy food options.

However, there’s no need to despair. This practical, stress-free guide will teach you how to plan meals as a busy Nigerian adult. By following these strategies, you can maintain a nutritious diet, save money, and reduce your dependence on frequent takeout orders.

Moreover, this guide offers easy-to-follow Nigerian meal plans, providing you with a solid starting point for your meal-planning journey.

The Power of Meal Prep

I get it—meal prep might sound like a trendy term tossed around by fitness gurus. But trust me, it’s a game-changer. Instead of cooking every day, meal prepping allows you to cook in bulk, store it in your fridge, and enjoy ready-made meals all week long. You can knock this out on a Saturday or Sunday when you’re less busy, and it saves you time and stress during the workweek.

The key to how to plan meals effectively is to keep it simple. Nigerian staples like jollof rice, fried rice, stews, and soups such as Egusi, Ogbono, and Efo Riro freeze well and can be reheated during the week.

You’ll just need to make fresh sides like rice, swallow, or even yam or plantain. This approach works perfectly if you’re looking for practical Nigerian meal plans that keep you full and satisfied.

Be sure to store your meals in portioned containers to avoid overeating and make each meal convenient to grab and go.

Quick and Simple Meal Ideas

After a long day, the last thing you want is a complicated meal. Simplicity is key when learning how to plan meals that fit into your schedule. Focus on recipes that take just 20-30 minutes to prepare. For example:

Spaghetti with stir-fried veggies and chicken or beef.
Boiled yam or plantain with egg sauce.
Noodles with extras like vegetables, shrimp, or eggs to make it more substantial.

Always keep a stash of quick proteins like sardines, eggs, and chicken sausages in your kitchen. They’re easy to cook and lifesavers when you’re in a pinch for time.

Get Creative with Leftovers

Leftovers are your secret weapon when figuring out how to plan meals that last. Yesterday’s stew can be turned into today’s spaghetti sauce. Leftover rice? Quickly transform it into fried rice or jollof. The ability to remix your meals adds variety and reduces waste.

Here are some leftover hacks:

Turn leftover boiled yam into yam pottage by adding a few simple ingredients.
Use extra chicken to make wraps or a stir-fry.
Extra stew? Serve it with boiled potatoes, yam, or even pasta.

Craft a Weekly Meal Plan

To avoid the nightly dilemma of “What should I eat?” take the time to plan your meals for the week. One of the most effective strategies for how to plan meals is to build a weekly menu.

Set aside a few minutes to map out what you’ll have for breakfast, lunch, and dinner each day. When you do your grocery shopping, you’ll know exactly what you need, reducing stress and impulse buying.

Sample weekly meal plan:

Monday: Breakfast: Oats with bananas | Lunch: Fried rice with chicken | Dinner: Boiled yam with egg sauce
Tuesday: Breakfast: Bread and eggs | Lunch: Jollof rice | Dinner: Spaghetti with veggies
Wednesday: Breakfast: Pancakes | Lunch: Eba with Egusi soup | Dinner: Stir-fry noodles

Stick to your go-to meals. Creating a Nigerian meal plan in advance makes it easier to avoid expensive takeout and ensures you stay on track with home-cooked food.

Shop Smarter, Not Harder

Once your weekly menu is set, hit the market or your favourite store with a list. Sticking to your shopping list ensures you buy only what you need, saving you both time and money.

Buying veggies, grains, and proteins in bulk also simplifies how to plan meals for the week. If you’re short on time, use online grocery delivery services to have everything delivered to your door.

Buy meats like chicken and beef in bulk, and freeze them in small portions to avoid spoilage and eliminate the need to shop for meat every time you cook.

Keep Healthy Snacks on Hand

Sometimes, you’re too busy to sit down for a proper meal. This is where healthy snacks come in. Stock up on quick snacks like fruits, groundnuts, puff-puff mix (no judgment!), or yoghurt to keep hunger at bay until your next meal.

Snack ideas:

Boiled groundnuts or puff-puff
Fresh fruits like bananas, apples, or oranges
Small packs of chin-chin or kuli-kuli

Cook Smart, Save Time, Eat Well

Planning meals as a busy Nigerian doesn’t have to be stressful. By mastering how to plan meals through meal prep, embracing simple recipes, and reusing leftovers, you’ll save time, eat healthier, and resist the temptation of ordering takeout.

So get into the kitchen, cook smart, and enjoy the peace of mind that comes with having your meals sorted for the week ahead. Whether you’re sticking to Nigerian meal plans or improvising with quick recipes, learning how to plan meals will save you time and money while keeping things stress-free.

Ready to start planning meals like a pro? Visit the Food section on Fab.ng for more meal tips.

FOOD

6 Foods That Help You Lose Weight

Published

3 weeks ago

September 21, 2024

Adaeze Okechi

Foods for weight loss often include lean proteins and legumes, which provide essential nutrients while helping you feel fuller for longer. These foods for weight loss not only support your body’s functions but also contribute to a sense of satiety, potentially reducing overall calorie intake.

While weight loss isn’t a universal solution for health issues and isn’t necessary for everyone, you might consider it as a path to feeling your healthiest. However, you must approach weight loss thoughtfully and responsibly.

Always consult with a healthcare professional before implementing major dietary or lifestyle changes. They can provide personalized advice and ensure that your weight loss journey aligns with your individual health needs and goals.

If you’ve decided to go on a weight loss journey, certain foods can be particularly beneficial. We’ve identified 6 specific foods for weight loss that may support your efforts effectively.

These foods typically offer a high nutritional value while being relatively low in calories, making them excellent choices for those looking to shed pounds healthily.

When you incorporate these foods into a balanced diet and combine them with regular physical activity, you will create a sustainable approach to weight management that supports your overall well-being.

What are the foods for weight loss?

Losing weight doesn’t have to mean depriving yourself. It can mean choosing the right foods that nourish your body while promoting fat loss.

1. Eggs

Eggs are rich in protein and healthy fats. Eating protein-rich foods like eggs can reduce appetite and keep you feeling fuller longer. Studies show that starting your day with eggs can lead to consuming fewer calories throughout the day. A large egg contains about 6 grams of protein and a mix of essential vitamins and minerals.

One reason eggs are great for weight loss is their ability to reduce the hunger hormone ghrelin. Additionally, the high-quality protein in eggs helps build muscle mass, which burns more calories even when you’re resting. Eggs are also low in calories, with about 70-80 calories per egg, making them an excellent choice for those trying to lose weight.

Best ways to enjoy eggs:

Boiled eggs for a snack or breakfast
Scrambled with vegetables
Poached on whole-grain toast

2. Leafy Greens

Leafy greens like spinach, kale, arugula, and Swiss chard are excellent for weight loss. They are low in calories and high in fibre, which helps keep you full without adding too many calories.

Fibre is essential for weight loss because it aids digestion and reduces the chances of overeating. These vegetables are also packed with nutrients, including vitamins A, C, and K, as well as antioxidants that promote overall health.

The high water content in leafy greens means you can eat large portions without increasing your calorie intake. This makes them ideal for salads, smoothies, or as a side dish. Additionally, the fibre in these greens slows digestion, stabilizing blood sugar levels and preventing hunger spikes.

Best ways to enjoy leafy greens:

Add spinach or kale to smoothies
Make a large salad with mixed greens
Sauté Swiss chard with garlic and olive oil

3. Salmon and Other Fatty Fish

Salmon, mackerel, and sardines are all rich in omega-3 fatty acids, which are beneficial for weight loss. These fatty acids help reduce inflammation, which can contribute to weight gain.

Salmon is also an excellent source of protein, keeping you full and satisfied for hours after a meal. High-protein foods like salmon increase your metabolic rate and help preserve muscle mass during weight loss.

Fatty fish are low in unhealthy fats but provide essential omega-3s that can improve heart health and reduce cravings. They are also rich in vitamin D, which plays a role in hormone regulation and fat storage.

Eating fish a few times a week can help support your weight loss goals while providing important nutrients for overall health.

Best ways to enjoy salmon:

Grill or bake salmon with herbs and lemon
Include sardines in salads
Add mackerel to whole-grain crackers for a snack

4. Greek Yogurt

Greek yoghurt is another great food for weight loss. It’s rich in protein, which makes you feel full and can help reduce calorie intake throughout the day. Greek yoghurt contains more protein than regular yoghurt because it’s strained, which also makes it thicker and creamier.

A typical serving of Greek yoghurt contains about 15-20 grams of protein, making it an excellent choice for a high-protein snack or breakfast.

Greek yoghurt is also packed with probiotics, which promote gut health. A healthy gut can support better digestion and improve the absorption of nutrients, which may aid in weight loss. Look for plain, unsweetened Greek yoghurt to avoid added sugars, which can increase calorie intake.

Best ways to enjoy Greek yoghurt:

Add fresh berries and chia seeds
Use it as a base for smoothies
Mix with cucumber and garlic for a healthy dip

5. Chia Seeds

Chia seeds are tiny but incredibly powerful for weight loss. They are packed with fibre, which helps you feel full and prevents overeating.

Just two tablespoons of chia seeds provide around 10 grams of fibre, making them one of the best sources of fibre available. Fiber expands in the stomach and slows digestion, which can reduce hunger and help control portions.

Chia seeds are also high in omega-3 fatty acids, which reduce inflammation and promote fat loss. These seeds absorb water and expand, creating a gel-like texture that can be added to smoothies, yoghurt, or oatmeal. Their ability to absorb liquid makes them a filling addition to meals without adding many calories.

Best ways to enjoy chia seeds:

Mix into oatmeal or yoghurt
Add to smoothies or protein shakes
Make chia pudding by soaking it in almond milk overnight

6. Avocados

Avocados are rich in healthy fats and can be a great addition to a weight-loss diet. They contain monounsaturated fats, which can reduce bad cholesterol and promote heart health.

These fats help keep you satisfied and reduce cravings, making it easier to control portion sizes. Avocados also contain a good amount of fibre, further aiding digestion and satiety.

A medium-sized avocado provides about 9 grams of fibre and essential nutrients like potassium, which can help reduce water retention and bloating.

Despite being higher in calories than other fruits, avocados can help with weight loss when eaten in moderation because they keep you feeling full and reduce the temptation to snack on unhealthy foods.

Best ways to enjoy avocados:

Spread on whole-grain toast with a sprinkle of salt and pepper
– Add to salads or smoothies for creaminess
– Make guacamole with lime, cilantro, and tomatoes

What foods help weight loss?

Eating fruits and vegetables can significantly aid weight loss efforts. These foods pack high amounts of fibre while containing relatively few calories. You can reduce your overall calorie intake without feeling deprived by replacing higher-calorie snacks with fruits and vegetables.

Health experts generally recommend aiming for a weight loss rate of about 1–2 pounds per week. This pace allows your body to adjust gradually and sustainably.

Losing weight at this rate typically ensures that you’re shedding fat rather than muscle mass or water weight. It also gives you time to develop and maintain healthier eating habits and lifestyle changes, increasing the likelihood of long-term success.

Remember, while fruits and vegetables play a crucial role in a balanced diet, combining their consumption with regular physical activity and overall calorie awareness yields the best results for weight loss. This approach helps you shed pounds and also improves your overall health and well-being.

What foods burn more belly fat?

A 2022 study involving 260 men and 200 women with type 2 diabetes found that following a high-fibre diet can help reduce body fat. Foods rich in fibre, such as chia seeds, whole grains, cruciferous vegetables, and legumes, were particularly beneficial in promoting fat loss.

However, no single food alone can trigger fat-burning in the body. The key to encouraging fat loss is consistently consuming fewer calories than your body needs, creating a calorie deficit that prompts fat burning.

What food burns the most weight?

High-protein foods are highly effective for weight loss. Lean meats, fish, legumes, and dairy products provide excellent sources of protein. However, to shed pounds, it’s essential to eat fewer calories than your body burns.

Many nutritious foods can help you achieve or maintain a healthy weight. These include whole foods like fish, lean meats, vegetables, fruits, nuts, seeds, and legumes.

Additional Tips for Weight Loss

Drink Plenty of Water

Drinking water before meals can help reduce calorie intake by making you feel fuller. It also aids digestion and boosts metabolism. Staying hydrated helps the body break down fat and prevents overeating.

Practice Portion Control

Even healthy foods can contribute to weight gain if eaten in excess. Controlling portion sizes ensures that you’re consuming the right amount of calories to meet your weight loss goals.

Stay Consistent

Weight loss takes time, and consistency is key. Choose whole, nutrient-dense foods and avoid processed high-calorie snacks. Maintaining a balanced diet and regular exercise will help you reach your goals.

Conclusion

Losing weight doesn’t mean you need to starve yourself. By incorporating nutrient-rich foods like eggs, leafy greens, fatty fish, Greek yoghurt, chia seeds, and avocados into your diet, you can nourish your body while promoting fat loss.

These foods help reduce hunger, boost metabolism, and provide the nutrients needed to support your weight-loss journey.

For more articles on food, check here.