Healthy Eating, Healthy Eating Tips


Good health is the necessity of maintaining a healthy life style alongside your diet.              However, you should be conscious about your eating habits and that of your kids.

That brings us to today’s topic “5 Effects of Eating Junk Food”.

The question you should ask yourself is this, Is Junk Food Bad for my Health?                      Well to start with, Junk food are in various forms and extremely popular. Also, this happens to be an integral part of the modern popular culture.

Foods that are considered as “Junk” include

i. Salty Snack Foods,                                                                                                                            ii. Gum                                                                                                                                                    iii. Candy                                                                                                                                                  iv. Sweet Desserts                                                                                                                                v. Fried Fast Food and                                                                                                                            vi. Sugary Carbonated Beverages.

Foods such as Hamburgers, Pizza and Tacos can be considered as a healthy or a junk food depending on the ingredients and method of preparation. Most highly processed foods usually fall under the category of junk, this includes, breakfast cereals that contains sugar or high fructose corn syrup and milled corn. Junk foods are high in calories and the energy content is not accompanied with proteins and fats required for a nutritious diet.

Let’s take for instance, two different people (Mr. A and Mr. B) ordering the same meal from different fast food joint, it happens that what Mr. A ordered for contributed immensely to his health while that of Mr. B contributed less. That’s to say, not all fast foods are junk. Fast foods are ready-to-eat foods served promptly after ordering. Some fast foods are high in calories and low in nutritional value, while other fast foods, can be low in calories and high in nutritional value as well.

Health effects of junk foods

  1. It causes Obesity:

Junk food plays a major role in the obesity epidemic. the rate of obesity in the next 10 years is expected to reach 42%, according to researchers. Children who eat processed food regularly as part of their diets consume more fat, processed sugar and less fiber than those who do not eat processed food on a regularly basis. Junks in children diets accounts for 185 extra calories per day, leading to about 6 additional pounds of weight gain per year. Obesity increases your risk for diabetes and cardiovascular disease.

  1. It causes Diabetes:

Your insulin levels become higher when you eat processed sugars, such as the ones found in soft drinks and other foods that lack fiber and nutrients necessary to breakdown carbohydrates properly. Eating junk foods throughout the day causes chronically high insulin levels, and eventually prompts your cells to begin to ignore this important hormone, which results in a condition known as insulin resistance.

  1. It causes Depression:

Junk food can lead to depression in not just teenagers but adults as well, Hormonal changes at puberty which makes teens prone to mood and behavioral swings. A healthy diet contributes in keeping the hormone levels on an even keel, while a diet high in junk falls short of these requirements. Consuming trans fats, saturated fats and processed food is associated with up to 58% increase in risk of depression.

  1. It causes High Blood Pressure:

This is known as the silent killer, over 30% – 40% of people are living with high blood pressure which so many of them are unaware of the fact. What we fail to understand is that our dietary choice plays a major role in our health. Junks full of sodium and fat negatively affects your blood pressure whereby putting you at a greater risk for cardiovascular problems.

  1. It causes Heart Disease:

Consuming junk even as little as once a week increases the risk of dying from coronary heart disease by 20%, then the risk goes up to 50% if you eat junks 2-3 times a week. This increase your intake of calories, total fat, saturated fat, cholesterol and sugar from soft drink. Therefore, eating too much of any of these can alter metabolic factors that increase your risk for heart disease.

Junk foods look very attractive, delicious, affordable and readily available for us, but what we generally acquire from the junk foods are unhealthy fats and no healthy nutrients thus we feel lack of oxygen which causes the brain to function below its normal state. Junks are not healthy to the health which every kid and children must know because they generally love to eat junk foods.

As we can see, eating junk food is not just bad, but it can affect our overall health to a great extent.

Healthy Eating


  • Hello Everyone, Happy new year to you all, I hope you are doing well! In today’s post, I’ll be dropping an article on one of my favorite dish. It’s a very simple, fresh and tasty dish from Ghana called “Kenkey” which is usually served with grilled, dried or fried fish, shrimps and seasoned pepper sauce. Yummy Right?
    But before we go into the recipe you must know most that there are different variations of making Kenkey (the cooking methods usually differs by ethnic group), the most common types are Ga Kenkey and Fante Kenkey. The Ga kenkey is more widespread in most parts of Ghana.
    Making kenkey involves letting the maize ferment before cooking. Therefore, preparation takes a few days in order for the dough to ferment. After fermentation, the kenkey is cooked, wrapped in banana leaves, corn husks, or foil, and steamed.
    i. 3 cups white stone-grounded cornmeal (not de-germinated type)
    ii. 1 tablespoom corn starch
    iii. 2-3 cups of warm water
    iv. 1 teaspoon salt
    v. dry corn husks, banana leafs or foil
    Traditional Method
    1. In a large clean container add the corn flour with enough warm water to dampen all of it. Mix well. Cover the container with a clean cloth. Set it in a warm place, such as a warm oven or on top a refrigerator, for two to three days. Fermentation may take longer than two days, especially in cool climates. (N/B: a warm oven is an oven that has been heated for a few minutes then turned off. The flour should ferment, and not cook.) When it is well fermented, it should have a slightly sour, but not an unpleasant aroma like rising bread dough. Overly fermented corn flour will not taste right.
    Prepare the corn flour as described above, and let it ferment for about six hours. After that mix one tablespoon of vinegar into the wet corn flour. Once the fermented dough is ready, prepare the Kenkey according to the following methods.
    1. Knead the fermented dough with your hands until you have a smooth paste or till it is thoroughly mixed and slightly stiffened. Then divide the dough into two equal round parts.
    2. In a clean large pan, add one cup of water  and boil, when boiled add little salt and slowly add one part of the fermented dough. Cook it for 10minutes, stirring constantly and vigorously. Remove from heat. This half of the dough is called the “aflata”
    3. Combine the aflata with the remaining uncooked dough. Mix well. Divide the aflata dough mixture into serving size pieces. Wrap the pieces tightly in a banana leaf, maize leaf or corn husks, or a foil. But Banana leaves are more flexible if they have been briefly warmed in a hot oven or a pan of boiling water. The wrapped dough should look like burritos or tamales. Cooking string can be used in tying the wrapping close.
    4. Place the wrapped dough on a wire rack above water in a large pan and bring to a boiling point and steam for 1-3 hours, depending on the size and thickness. And you’re done. Your Kenkey is ready to be served with shito sauce (a spicy sauce native to Ghana), which is diced or grounded red /or green pepper, and fish.
    Enjoy Your Home Made Kenkey!
Healthy Eating


Hello Readers, today I’ll be taking us down to another dish called “Spicy Thai Noodles”. This is a dish originated and eaten by the people of Thailand located in the continent of Asia.

One of the reason I love these noodles is that they use regular pasta.  No special noodles to use, just plain ol’ linguine, fettuccine, or spaghetti.

Now sit back relax while I take you on a ride through this mouth savory dish.


i) Kosher salt

ii) Noodles 1 pound (preferable, Linguine Pasta)

iii) Sesame oil (2 teaspoon)

iv) 2 cloves garlic (washed and minced)

v) 2 teaspoons fresh ginger (peel, wash and grate)

vii)  ¼ cup soy sauce (light)

vii)  3 Thai chiles (well seeded, cut to any length)

viii) 4 Chicken breasts (cut in bite size and well washed)


i) ½ cup creamy peanut butter

ii) 1 tablespoon fresh ginger (peel, wash and grate)

iii) 2 cloves garlic (washed and minced)

vi) 3 tablespoons sugar

vii) 1 teaspoon Chile oil

viii) ¼ cup rice vinegar

ix) 3 tablespoons soy sauce

x)  2 tablespoons sesame oil


i) 1 bunch spring onions, thinly sliced

ii) Fresh cilantro (1 bunch washed and chopped)

iii) 2 Thai Chiles diced (well seeded)

iv) 2 tablespoons grape seed oil







  1. Place a large saucepan on heat, when the water starts boiling, add little salt to it and cook the noodles according to the package directions for al dente.
  2. Drain the noodles and transfer it to a large bowl, toss with the sesame oil and Set aside.
  3. In a medium clean mixing bowl, whisk together the soy sauce, ginger, garlic, chilli pepper and chiles, then add the cubed chicken to the marinade, toss gently for it to coat the chicken.
  4. When done, cover the bowl and refrigerate for 40 minutes.


  1. Get a clean small saucepan, whisk together the peanut butter, ginger, garlic, sugar, rice vinegar, soy sauce, sesame oil, and Chile oil together then, bring to a simmer over medium-low heat for 4 minutes.
  2. Pour in the sweet warm dressing over the cooked noodles, and toss to coat evenly. Set the noodles aside till when it’s ready to be served.
  3. In a frying pan, add little amount of grape seed oil and place over medium-low heat, when the pan is hot enough, add the chile pepper, chopped cilantro, sliced spring onion, stir fry for 1 minute then, add the chicken cubes and stir until they are browned.
  4. Sauté the chicken cubes over medium heat until they are fully cooked, about 5 minutes. When the chicken is ready
Food, Healthy Eating, Soup



If you’re new to African Peanut Stew, try this recipe. It’s extremely easy to make

Peanut soup or groundnut soup is a soup made from peanuts, often with various other ingredients. It is a staple of African cuisine but is also eaten in East Asia, the United States and other areas around the world.

Sweet potatoes are added to the mix to help thicken the broth. Also, you’ll add fresh chopped collard greens to get extra flavour and super nutrients.


i) 1 Quarter chicken stock

ii) 1 Cup peanut butter

iii) 1 cup roasted peanuts

iv) 1 Tablespoon grounded coriander

v) Cayenne (to taste)

vi) Salt (to taste)

vii. ½ cup cilantro (well chopped)

viii. 3 pounds chicken legs, thighs and wings

ix) 3 Tablespoon vegetable oil

x) 1 large white onion, (washed and sliced)

xii. 3-inch piece of ginger (peeled, wash and minced)

xiii. 6 garlic cloves, chopped roughly

xiv. 3 Pounds sweet potatoes, peeled and cut into chunks

xv) 1 ½ Ounce Crushed tomatoes

xvi. Black pepper (to taste)


  1. Brown the chicken by heating the vegetable oil in a large saucepan, set over medium-high heat. Salt the chicken pieces pat them dry and brown them in the oil. (Don’t crowd the pot, do this in batches) Set the chicken pieces aside when brown.
  2. Sauté the vegetables and the onions in the oil for 3 minutes, stir often and scrape any browned bits off the bottom of the pan. Add ginger and garlic and sauté for another 1 minutes, then add the sweet potatoes and stir to combine.
  3. Cook the stew by adding the chicken, chicken broth, crushed tomatoes, peanut butter, peanuts, coriander and cayenne together and stir very well to combine. Bring to a simmer and taste, add any recipe that is needed. Cover the pan and simmer gently for 60 minutes or until the chicken easily falls off the bone and the sweet potatoes are tender.

4 De-bone the chicken that has bones in it. Remove the other chicken pieces and set them in a clean bowl to cool. When it’s cool enough, chop/shred it and add it back to the saucepan. Taste to know if the seasonings such as the salt and cayenne are to taste, if not add them to taste alongside much black pepper.

  1. Now is the time to stir in the cilantro, allow simmering. Serve with steamed rice or anything of your choice.






Chop, Dessert, Food, Healthy Eating


Suya is a very popular street food in the region of Nigeria and other West African countries. It’s usually chicken beef or other meats well seasoned with spices and fire grilled or so to say.

I can remember the day i went out with my cousin to get something and then found this mouth savory dish, oh my! i wish you were there to see it, i couldn’t help myself, here was I standing there and admiring it and they really got me hooked! Yes it did. I bought it and thought of how to prepare it one day all by myself. And oh yesssss! The day finally came, now i’m happy i can make it all by myself. so i decided to share it with you all. Without wasting much of your time, sit tight while i proceed.

Next to a bar, is usually a suya stand. That’s a good and ideal business strategy for local suya vendors. With drinks flowing, so does traffic to the suya stand. It has that perfect heat to clear that unwanted hangover.


i. Shrimps (peeled and De-veined

ii. 1 Tablespoon Suya pepper

iii.  onion powder

iv. 2 Tablespoon garlic infused olive oil

v. 4 bamboo skewers


i. 3 tablespoons olive oil

ii. 1 Tablespoons honey balsamic vinegar (or vinegar of your choice)

iii. 1 Tablespoon minced parsley

iv. 1 Teaspoon minced garlic

v. 1 teaspoon stone ground mustard

vi. Pinch of salt (kosher)

vii. Freshly ground black pepper (little amount)


i. mixed greens (Such as Cabbage and Lettuce)

ii. Couscous (cook as directed)

iii. Frozen Sweet Corn

iv. 3 Plum Tomato

v. 1 bulb Cucumber


  1. Preheat oven to 400, toss the corn with olive oil. Bake for 15 minutes or until golden brown and crispy. Rinse the shrimp with clean water and pad dry with a clean kitchen towel. grease with 1-2 teaspoon of olive oil, Mix thoroughly and thread 3-4 shrimp on the skewers.
  2. Mix the Suya dry rub with powdered onions, when done, Use this to coat the shrimp on the skewers. On a top grill preheated to medium-high ( charcoal grill preferable), sprinkle the olive oil. Grill shrimps on each side for about 3 minutes or until it is cooked.


  1. Tear in piece the lettuce leaves, spinach, rocket and chop the cabbage in bite-sized pieces and transfer them to a large salad bowl.
  2. 2.  Add the cucumber, tomatoes, onion and corn. Sprinkle with the oil, vinegar, salt and pepper toss to combine. Set aside


  1. In a clean jar, add all the recipes, tight the lid, shake the jar till  the recipes blend.
  2. Taste and adjust seasonings if desired. Add to salad, toss, and serve.
  3. If you have leftover of the dressing, seal it in the jar and refrigerator for 2 – 3 days.

Hurrah! That’s It

Serve in separate bowls topped with shrimp skewers. Extra vinaigrette over skewers is always delicious. But you can skip it you don’t want it.

Dessert, Food, Healthy Eating


Hello Readers, I welcome you all to this
wonderful site.

Today I will be taking us to the Northern part
of Africa, Morocco to be
specific. The cuisine you are about to learn is
called “Shabbat

Moroccan cuisine is influenced by Morocco’s
interactions and exchanges with
other cultures and nations over the centuries.
Moroccan cuisine is typically a mix of Arabic, Andalusia, Berber and Mediterranean cuisines
with a slight European and Sub-Saharan

Morocco produces a large range of
Mediterranean fruits and vegetables and
even some tropical ones. Common meats
include beef, goat, mutton and lamb,
chicken and seafood, which serve as a base
for the cuisine. Characteristic flavourings include lemon pickle, argan oil, cold-pressed, unrefined olive
oil and dried fruits. Mediterranean Cuisine in general, the staple ingredients include wheat, which is used for bread and couscous, and olive oil, the third Mediterranean staple, the grape, is eaten as a
dessert, though a certain amount of wine is made.

Moroccan Shabbat Fish is a traditional delicacy, mostly prepared on occasions such as Shabbat






i. 1 cup water
ii. 1/4 cup olive oil
iii. 3 large tomatoes, (diced in small quantities)
iv. 1/2 teaspoon red pepper flakes to taste
v. A pinch of grinded cloves
vi. 3 bays leafs
vii. 1 tablespoon paprika
viii. 8 cloves garlic
ix. 1 bunch flat parsley
x. 1 bunch cilantro (small)
xi. 1/2 preserved lemon, (only the skin, well rinsed)
xii. 1 red pepper, (wash and slice thin lengthwise)
xiii. 8 pieces salmon fillet (or any fish of your
xix. 2 pounds mock shrimp
xx. 1 tablespoon cumin
xxi. Tumeric (amount of your choice)

1. Wash your hands very well with moisturizing
soap and dry well. In a large deep skillet, add 1/4 cup of the canola oil and heat up for a couple of minutes over medium heat.

2. In another small bowl mix paprikas, cumin, water,
tomato paste, and salt. Place filets skin down on the sliced tomatoes, then spread evenly on each fillet the spice “paste” then bring to a boiling point.

3 Meanwhile, coarsely grind in the garlic, parsley, cilantro, and preserved lemon in a food
processor using the pulse button. Add the round mixture to the pan and stir very well.

4. Add the red pepper and the fish bring to boil. Reduce the temperature to medium heat and cook, cover for 10 minutes. In a separate bowl combine the remaining
oil, paprika, turmeric, salt and cilantro. Dip each fish fillet and coat well with the mixture.
Add the fish fillets to the sauce on the. Scrape out
the remaining of the mixture from the bowl on top of the fish fillets, cover with a lid and cook for
approximately 10 minutes or until the fish is cooked.

5. Serve hot or at a room temperature, topping each servings with the sauce.


See you all next week. But at the main time get ready for FRUANVE SATURDAY. which is coming up tomorrow.


Foodie Update, Healthy Eating

FOODIE UPDATE (Is Beef Processing Future a Meatless One?)

There’s a new burger in town, and the folks at Impossible Foods think that it’s the future of meat.

The California-based food business has announced that its Oakland plant is now online, marking the burgeoning company’s first large scale plant operation. After it ramps up, Impossible says the factory will have the capacity to churn out a million pounds of meat per month. But it’s not just any meat – these burgers are plant-based, and the company is betting 68,000 square feet on their success.

The Impossible Burger is being touted as the first plant-based “burger” that accurately emulates the flavours, textures, and aromas of real grilled hamburger meat. But the big difference is in its sustainability: Impossibles website says that, compared to cows, their burger uses “95% less land, 74% less water, and creates 87% fewer greenhouse gas emissions.” The company hopes to create an alternative burger that relies on fewer resources but also uses science to make it “bleed” like real meat.

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Foodie Update, Healthy Eating

FOODIE UPDATE (Bird Flu Spreads)

Bird flu has continued to spread in South Africa as more cases of the outbreak were recorded in six of the nine provinces, authorities said on Sunday.

To date, more than 600,000 birds have been culled, according to the Department of Agriculture, Forestry and Fisheries (DAFF).

The recent outbreaks of the highly pathogenic avian influenza (HPAI) H5N8 virus have sent shock waves through the poultry industry in South Africa after it was first detected in June.

South Africa had never reported an outbreak of bird flu before.

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Foodie Update, Healthy Eating


I do not know how many of you received this message from a purportedly good Samaritan that meat sellers now use formalin to repel flies from meat. The message advised consumers to patronise butchers with flies around their meat as that is a clear sign of formalin-free meat.

According to the message on the social media, “People are using formalin, the chemical used to preserve dead bodies in preserving meat as it keeps flies away. When I asked a pharmacist, Capt. Kenneth, remember of UPDF, he said it is possible.”

Continuing, “This is a national public health issue. After my friend’s wife lost a baby through miscarriage and investigations showed the presence of formalin in her blood. When consumed, formalin goes to the liver and destroys it.”

Appealing to consumers, the author in the message stated, “Please, people of God, this is serious. When you go to buy meat, go to a butcher that has flies around. Use this as the only way to confirm that there is no formalin present. If the meat is without flies, what is keeping them away is formalin. Be informed. Share this information please and save life.”

For the complete article on this post kindly visit our new website by following the link below.

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Healthy Eating


Food hygiene are conditions and measures necessary to ensure the safety of food from production to consumption. Food can become contaminated at any point during harvesting, processing, storage, distribution, transportation and preparation.

Also, food hygiene has to do with all kind of food products, its covers all conditions needed to control food threats and ensure that people will get healthy food to eat.

Importance of Food Hygiene

Cleanliness related to food starts with the preparation of food. The raw substances used for cooking should be washed thoroughly with water before being cooked.

Greater attention is needed for something which would be consumed raw.

Examples are Fruits and Salads.

In other words, the essence of food hygiene is to know the preventive measures on how to avoid things like cross contamination, microbes, bacteria, in order to avoid diseases and deaths.


When handling food we are being faced with some threats, such as physical threats, microbiological threats etc.

Physical threats: these are objects seen with the optical eyes (foreign bodies).

Examples of physical threats are (1) plastic (2) stone (3) hair (4) metal, etc

Microbiological threats: they are food damaging microbes and water and food borne

pathogenic microbes.

Most harmful animals and food pest can also cause these threats in foodstuff

                      GENERAL SAFE FOOD HANDLING TIP

1)Do not wipe your hands on your clothing as this can easily transfer microbes and bacteria

2) Wash and sanitize flatware or other utensils, which fall to the floor

3) Change gloves, utensils and dishes when changing functions. For instance use one pair of gloves for handling raw meat, and another pair for handling fresh vegetables

4)Prepare and cook only as much food as you intend to use.

5)Try to have just one person serve food that is about to be eaten.

6)Store tableware away from dust.Be careful when lifting lids from hot food.

7)Turn handles of saucepans away from the front of the stove when cooking