Stephanie Linus Daily

Category: Food & Home

  • FOOD & MOOD: WHAT ARE YOU EATING?

    What you eat is who you are. Food has the power to affect everything you do and how you do it. Food affects your brain, your mood, and your appearance.

    The food you eat and the mood you are in are connected. So what are you eating? And how is the food you take affecting your mood and your life?

    As you strive into a new day (everyday), here are a few mood-positive meals you should consider:

    OATS: Oats are a whole grain that can keep you in good spirits all morning. They’re an excellent source of fiber. Fibre promises better mood and energy levels. This is attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.

    NUTS and SEEDS: Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Nut intake is linked to lower depression (of up to 23%). Nuts are good sources of  zinc and selenium.

    COFFEE: The world’s famous drink makes you happier too! Caffeine prevents tiredness, therefore increasing alertness and attention. It also increases the release of dopamine and norepinephrine which are mood-boosting.

    BEANS: Excellent source of B Vitamins, beans is full of feel-good nutrients.

    BANANA: Bananas contain prebiotics – and excellent source of fibre that feeds healthy bacteria in your gut, Also high in Vitamin B6, it allows for stable blood sugar and better mood control.

    VEGETABLES: Of course! Boost your brain health and over-all health by having as much vegetables in your meals.

    GREEN TEA: This contains mood-boosting nutrients like L-theanine, an amino acid that helps fight anxiety. 

    CHIA SEEDS: You can simply sprinkle chia seeds in your meals. They are very versatile. They are a plant-based source of omega-3 fatty acids, and contain a wealth of additional nutrients like protein, fibre, calcium and iron. This mood boosting food is also a good source of magnesium. Chia seeds is nature’s relaxant mineral, and it can help stress and anxiety.

    culled: healthline, culinarynutrition.

  • The Truth About Antioxidants & The Immune System

    With the Coronavirus sweeping across the world and infecting many at an alarming rate, one common thing people are looking into is is ways to boost their immune system.

    On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. Multiple research studies have proven the effectiveness of antioxidants to neutralise and eliminate free radicals from the bloodstream in a bid to keep your body functioning optimally. The immune system prevents countless diseases and cures infections. However, sometimes it needs a little help. Eating a diet rich in antioxidants can provide that extra boost.

    The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. Don’t forget whole grains, nuts, seeds and beans are awash in these potent compounds, too. In addition, consuming green tea, garlic, ginger, onions and turmeric are not only good anti-inflammatory foods, but also contain antioxidants that boost your immune system.

    These foods are by no means a cure to any kind of virus infection. They make your body stronger and better able to fight diseases, so, incorporate them into your diet not just during this pandemic but always.

    Stay safe and stay healthy Amazonians!!

  • Have A Delicious Weekend!

    Finally, the weekend is upon us!

    It’s been such a busy week and I’m totally in the mood for some relaxing this weekend. But even more, I have a few events to attend and would be going there ready to try out some tasty dishes.

    Food is always a great way to bring people together to share cultures, experiences, to celebrate and generally have a good time. Sharing food can be a great way to bond with people you live with, work with, or people you are just trying to build a relationship with. Sharing food is at the very center of almost all human relationships and bonds. There are tons of benefits to sharing food or a meal with people.

    It builds trust among people sharing the same food. You can achieve decisions and consensus more quickly, you’re more likely to respect each other, and it’s easier to work together. Whether it’s sitting down to dinner with your loved ones or a simple working lunch with your colleagues, it can lead to a happier and healthier you. So, I encourage you to share a meal with someone this weekend and overall, just have yourself a great time!

    Who else is in the mood for some deliciousness this weekend?

  • Foodie’s Corner: Healthy Kitchen Tips You Should Know

    Healthy eating takes the right environment to cook food in. With these tips you can use your kitchen the healthy way and make it the ideal place to make tasty and healthy dishes.

    1. Wash hands thoroughly before preparing food. Lather with soap and water for 20 seconds. Rinse well and dry with a clean towel.

    2. Thoroughly wash all fruits and vegetables to remove dirt and germs, and reduce pesticide residues.

    3. A neat and orderly fridge, where you can find everything easily and see exactly what you have, sets you up to cook healthy options. Put healthy ingredients front and center and at eye level so you are more likely to choose those foods to prepare. 

    4. Our bodies are around 60 per cent water, so it makes sense to drink the freshest, purest water you can find. Invest in a good water filter that removes fluoride, chlorine and heavy metals from tap water but leaves the good minerals in.

    5. When cleaning surfaces, wash first with soap and water then sanitize with a mild solution of chlorine bleach and water (two drops per cup).

    6. Prevent cross-contamination when preparing food. Use one colored cutting board for raw meats and a different colored cutting board for vegetables or any ready-to-eat foods.

    7. Keep tomatoes out of the fridge. Same with peaches, potatoes, onions, bread, garlic, and coffee. Cold temperatures compromise the flavor and texture of these staples.

    8. Don’t cook everything on high. Almost everything you ever cook will cook more evenly and thoroughly on low or medium. You only need high to sear or brown, or if you’re trying to bring something to a boil.

    9. Chop salad ingredients roughly, chopping them thinly causes loss of vitamin C. Use your hands for greens instead of chopping them with knife. Don’t wait your salad for long, eat it once you prepare.

    10. Prepare your own fruit juice from fruit of the season instead of buying it packaged. And don’t prepare it long before you drink, which causes vitamin loss.

  • Vitamin C Overload – Citrus Day

    You already know that citrus (think: oranges, lemons, tangerines, limes, and grapefruit) is an excellent source of immune-boosting vitamin C. But citrus offers many other impressive health benefits, as well.

    Generally, citrus fruits have the highest antioxidant activity of all fruits, helping to boost the immune system and protect against cancer and heart disease. All citrus fruits contain fiber, which helps you feel full longer. That’s also why it’s better to eat the fruit itself (an orange, for example) rather than just drink fruit juice.

    Here are some things you probably didn’t know about citrus fruits and more reasons to take them daily:

    • Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic.
    • Oranges have the highest amount of vitamin C among citrus fruits. A medium whole orange contains around 70 milligrams of vitamin C. Orange juice is a concentrated source of vitamin C because it removes the rind and most of the pulp, which are not as high in the vitamin.
    • Oranges may reduce the damaging effects of cholesterol and heart disease by protecting the inside of artery walls.
    • Research shows that citrus fruits help reduce the duration and severity of colds.
    • Citrus fruits are a good source of fiber. Just one cup of orange segments contains four grams of fiber. Fiber has several health benefits, including improving digestive health and aiding weight loss. Oranges are particularly high in soluble fiber, the kind of fiber that helps lower cholesterol levels.

    Now you have more reasons to add citrus fruits to your shopping list. Stay healthy today and get your vitamins from these juicy fruits!

  • 5 Reasons Why You Should Include Oatmeal In Your Breakfast Menu

    Nothing says “Good Morning” better than a warm bowl of nourishing goodness called Oatmeal. For those trying to lose weight, including oats to your meals, is definitely a no-brainer. Oatmeal is the best way to have “Breakfast with Benefits” because it contains fibre and nutrients that hep you start your day on a healthy note.

    For those who fail to include oats in their meals, you are really missing out on the following health benefits:

    1. Low Cholesterol: Oats helps to reduce cholesterol level hence reducing the risk of heart disease.
    2. Contains Soluble and Insoluble Fibers: Oats help to regulate bowel movement thereby preventing constipation and improving intestinal health.
    3. Highly Nutritious: With one cup of cooked oatmeal you get a balanced breakfast: about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. It also contains thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron.
    4. Low Blood Sugar: Oats help to lower blood sugar by slowing down the absorption of carbohydrates into the bloodstream.
    5. Highly recommended for weight loss: If you are trying to lose or control your weight, you should be taking oats because it keeps you feeling fuller longer. A breakfast smoothie, consisting of blended oats, fruits, and ice can easily squash your hunger easily until lunch.

    Have you tried oats before and did not like it? You should really reconsider. This time, try combining fruits and nuts or spices like nutmeg and cinnamon while cooking to add more nutrients and flavour. You can also blend your oats with different fruits to make a healthy oatmeal smoothie.

    If you haven’t tried it yet, I’m recommending GreenValley Oatmeal for you. You should find several different ways to eat it every day.

    SL Fabz, How do you like to take your oatmeal?

    xoxo ❤️ SL

  • Moms, Try Out This Beef Puree Recipe For Babies

    Moms and care givers in the house, this is for you!

    From 6 months old, parents usually begin to try out different foods that can complement breast milk and/or formula for their babies. Meat is an important part of a baby’s diet because it is a rich source of iron, which is important for brain development, energy and growth.

    I discovered this meal a while ago while doing some research on meals for my son and I’d like to share with you today. It’s called Beef Puree and I love making it with Potatoes.

    Beef Puree is especially good because the Iron in finely ground meat is more easily absorbed by the body. Iron builds red blood cells and carries oxygen around our body and is needed for brain development and energy.

    Here’s what you need:

    • Beef, washed and cut into small pieces
    • 2 medium sweet potatoes, peeled and chopped
    • 2 cups of beef broth
    • Fresh thyme

    STEPS
    1. In a medium saucepan, bring the beef, sweet potatoes, thyme and broth to a boil over medium heat. Reduce heat to low and simmer for 25-35 minutes until the beef is cooked through and sweet potatoes are tender. When it is cooked (not overcooked), take it off the heat and let cool slightly.
    2. Transfer all ingredients into a blender or food processor and blend. Add extra broth in small quantities if needed, until it is smooth enough for your baby to eat.

    Try this quick meal today and your baby will love it!

    Do you have any other ideas on how to include beef in your baby’s diet?

    Photo Credit: Babyfoode.com

  • How To Make Delicious Ugu Smoothie

    Pumpkin Leaf, popularly known as Ugu or Ugwu here in Nigeria is commonly used in our vegetable soups. But recently, I’ve discovered a different way to enjoy its rich nutrients in all its goodness – SMOOTHIE!

    When you think of a Smoothie, you probably think of just fruits. Why not try adding a vegetable this time around?

    The Ugu leaf is loaded with iron, a mineral that is key to improve your blood production level. 

    You would need the following:

    • A blender or food processor
    • Ugu leaves (Pumpkin)
    • One Orange or Pineapple
    • One banana

    How to prepare: 

    • Rinse the Ugu leaves properly to remove any dirt on it. (You don’t need to slice the leaves)
    • Chop the banana into pieces
    • Squeeze the juice out of the orange or pineapple ( I prefer to use this juice instead of water)
    • Place everything into the blender and blend till its really smooth

    Pour the smoothie into a glass and drop in some ice cubes if you want it chilled. An optional method will be using milk instead of banana. Try using Tiger Nut milk or Soy Milk and you’ll love it.

    This is a fast smoothie you can enjoy with the rest of your family this lovely Saturday!

    Do you have any other recipe for Ugu Smoothie? Have you tried this before? Please share, I’d love to read your comments.

  • #WorldFoodDay2016: Taking Action Against Hunger

    What is the thing that came to your mind when you first heard about World Food Day? Reading about the day that many of us barely even know exists, the first thing that pops up, naturally, in anyone’s mind may probably be how to eat as much as possible.

    But, no. This day, October 16 – the World Food Day – is not about that.

    As the website of World Food Day, United States (US) appropriately phrases it, it ‘is a day of action against hunger’. A day when a step should be taken towards eradication of hunger, if not globally, locally.

    ‘Climate is changing. Food & agriculture must too’ is this year’s World Food Day theme.

    It’s a day for us to pledge & contribute to overcome climate change and adapt agriculture to build zero hunger generation.

    If we cut food waste by a quarter, there would be enough for everyone to eat. Let’s give a thought to this on #WorldFoodDay2016. Because when it comes to hunger, the only acceptable number is zero. Let us take a pledge on this day to not waste food, henceforth. Spread the word.

    “There are genuinely sufficient resources in the world to ensure that no one, nowhere, at no time, should go hungry” -Ed Asner.

  • Foodie Time: How To Prepare Yam Bolognese

    Sounds interesting right? I found this specialty on 9jafoodie and I just had to try it out. It will do great for lunch or dinner.

    Typically, Bolognese sauce is a meat-based Italian sauce served with pasta, but here we are doing it the yam way.

    Here is the recipe:
    Bolognese Sauce
    3 cups minced meat
    ½ teaspoon each (Ground- Ginger, garlic and pepper)
    Salt – to taste
    1 cubed spice
    2 sprigs Green onions – chopped
    1 cup water
    1 tsp. flour

    Pan Roasted Yam
    ½ medium yam tuber (900g) – peeled, cubed and wash
    Salt – to taste
    3 Tbsps. Coconut or vegetable oil
    ½ tsp ground pepper
    1 small onion – thinly sliced
    1 cubed spice

    Directions

    1. In a pot, cover washed yam with water and set on medium-high heat. Boil for 15-18 minutes or until just fork-tender. Drain and set aside to cool slightly.
    2. While yam is boiling, place another pot on high heat; add in minced meat, spices, salt, cubed spice, and chopped onion. Stir-fry for 5-7 minutes or until meat is browned and cooked. Add in 1 cup of water and flour. Stir to combine. Remove from heat and set aside.
    4. Combine cooked yam with salt, pepper, and your desired spice
    5. Add oil to a skillet and heat until hot. Add yam. Allow the yam to brown underneath. Flip yam and brown on other side for 2-3 sides. Add in onions and stir-fry gently for another 2-3 minutes.
    6. Add sauce into cooked yam. Cover and simmer for 5 more minutes. Serve and enjoy.

    So, would you love to try this?