FOOD

5 Healthy Snacks For Late Night Hunger

Published

1 year ago

November 18, 2023

Feeling hungry late at night? Craving for a late-night snack? Opt for these nutritious snacks discussed in this article to satisfy your cravings.

Experiencing hunger during the night is a common occurrence, especially if you’ve had an early dinner. There are moments when the desire for a snack hits long after dinner, but preparing a full meal late at night is not the healthiest option, considering its potential impact on both health and weight.

So, what’s the solution when hunger strikes late at night? The key is to choose healthy snacks, as research indicates that poor food choices often occur during nighttime hours, leading to excessive calorie intake.

Next time you’re at the grocery store, consider adding these medically approved snacks to your list to effectively curb those midnight hunger pangs.

1. Popcorn

Freshly cooked popcorn in a bowl as a healthy snack

Absolutely, Popcorn!

Popcorn serves as a delicious and healthy snack option that can effectively satisfy your cravings. Many people can attest to its satisfying nature, especially if you’re a fan of movie nights. Packed with whole grains and fibre, Popcorn can offer health benefits for various conditions.

Being low in calories, Popcorn makes for an excellent nighttime snack, contributing to its reputation as a healthy choice. For the healthiest Popcorn, consider making it from scratch using a Popcorn maker or on the stove with minimal oil to keep the fat content in check.

2. Whole Fruits or Fruit Smoothies

Red berry smoothie with chia seeds as a Healthy snack.

Craving something sweet? Opt for whole fruits or fruit smoothies!

When the sugar cravings hit, whole fruits or fruit smoothies make for the perfect and healthy nighttime snack. They provide sweetness, simplicity, and nutrition in one package, offering a dose of fibre, vitamins, and minerals beneficial for your body. Additionally, you get to enjoy the natural sweetness of the fruits.

For a nighttime snack, it’s advisable to steer clear of sugar-sweetened beverages. Instead, consider reaching for whole fruits or preparing your smoothie. Opt for low-sugar fruits like strawberries, cucumbers, and peaches, which contain ample vitamins and fibre. These fruits have lower sugar content compared to options like mangoes, watermelon, and pineapples, making them ideal healthy snacks for the night.

3. Air Fried or Dehydrated Veggies chips

Undoubtedly, chips rank high on the list of favourite snacks for nighttime cravings. The crispy and savoury nature of chips is both enticing and satisfying. Unfortunately, the tastiest chips often come with health risks.

Chips are deemed unhealthy primarily due to their high sodium and fat content, often resulting from deep-frying, which significantly increases calorie levels. One challenge with nighttime eating is the tendency to consume high-calorie foods in excess.

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The good news is that you can still enjoy chips with fewer calories. Consider opting for air-fried or dehydrated vegetable chips. These alternatives use minimal or no oil, making them a healthier snack option. Additionally, you have full control over the amount of salt and seasonings added.

It’s crucial to recognize that even these healthier alternatives contain calories to some extent. The key is to ensure you’re not overindulging during nighttime snacking.

4. Boiled Eggs

Top view of a brown clay bowl filled with hard-boiled eggs.

Boiled eggs make for a nutritious late-night snack with numerous health benefits. They are a moderate-calorie source, packed with essential vitamins and minerals, and serve as a cost-effective animal protein option. Eggs provide a range of nutrients that contribute to overall health.

Moreover, both egg whites and yolks are rich in concentrated protein. The convenience of their wide availability and ease of preparation, such as boiling with a sprinkle of salt, adds to their appeal as a healthy snack choice.

5. Nuts

“Nuts make for delicious and healthy snacks, offering a wealth of benefits such as fibre, vitamin E, and omega-3 fatty acids, which are excellent for heart health. Opting for nuts like almonds and pistachios, which are rich in melatonin and antioxidants, is advisable for a wholesome late-night snack.

As with any late-night snack, the key is to eat in moderation and avoid overindulgence.

The next time hunger strikes at night, consider these snacks instead of preparing a full-course meal. It’s important to avoid consuming high-calorie foods before bedtime, opting instead for snacks rich in protein and vitamins, and maintaining a regular exercise routine.”

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4 Tips For A Stress-Free Cooking Experience This Christmas

Published

14 hours ago

December 22, 2024

Adaeze Okechi

4 Tips For Stress-Free Cooking Experience This Christmas | fab.ng

The Christmas season is a time for joy, family, and delicious meals. However, cooking can often feel overwhelming, especially with the holiday hustle. With the right approach, cooking Christmas meals can be a stress-free experience.

Here are four practical tips for a stress-free cooking experience this Christmas.

1. Plan Ahead for Every Detail

Preparation is the key to success in the kitchen. Start by creating a detailed menu. Write down the dishes you want to make, the ingredients you need, and the estimated time for each recipe. This planning ensures you stay organised.

Invest time in grocery shopping early. Stores can be crowded closer to Christmas, so getting what you need in advance helps avoid the rush.

Batch-process tasks like peeling vegetables or marinating meat a day or two before. Following these tips for stress-free cooking keeps last-minute chaos at bay.

2. Simplify Your Menu

Christmas meals don’t need to be extravagant to be memorable. Focus on a few key dishes that everyone loves rather than a spread that leaves you exhausted. Choose recipes that are easy to prepare and don’t require constant attention.

For desserts, consider make-ahead options like pies or cookies. These can be prepared in advance, allowing you to spend more time with your guests. Simplifying your menu is one of the best tips for stress-free cooking this Christmas.

3. Use Time-Saving Tools and Techniques

Modern kitchen gadgets are lifesavers during Christmas. Slow cookers, food processors, and stand mixers can help speed up the process while reducing effort.

For large meals, use your oven efficiently. Bake multiple dishes at once if they require the same temperature. Pre-chop ingredients or buy pre-cut options to save valuable time.

Embrace these tips for stress-free cooking to make your holiday meal prep smoother and faster.

4. Delegate and Involve Others

You don’t have to do everything yourself. Share the workload with family or friends. Assign simple tasks like setting the table, washing vegetables, or stirring sauces to others.

If guests offer to bring a dish, accept their help. Potluck-style dinners reduce your cooking burden while adding variety to the table.

Delegating responsibilities is among the most effective tips for stress-free cooking, ensuring you enjoy the process too.

Cooking for Christmas doesn’t have to be a source of stress. By planning ahead, simplifying your menu, using time-saving techniques, and involving others, you can create a joyful and memorable meal.

These four tips for stress-free cooking will not only lighten your load but also let you focus on the true spirit of the season: togetherness and gratitude.

Keep these strategies in mind as you prepare your holiday feast. Merry Christmas and happy cooking!

For more reads, visit here.

FOOD

3 Delicious Recipes For Making Akidi (Black Beans)

Published

2 weeks ago

December 8, 2024

Adaeze Okechi

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:

Soak the beans: Rinse the black beans and soak them in water overnight.
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.
Sauté the aromatics: Heat the palm oil in a separate pot. Add the chopped onion and scotch bonnet peppers, and sauté until fragrant.
Combine the ingredients: Add the sautéed ingredients to the pot of cooked beans. Stir in the dried crayfish, salt, black pepper, and stock cube.
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:

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

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

For more articles on food recipes, visit here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 weeks ago

December 7, 2024

Adaeze Okechi

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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