Stephanie Linus Daily

Tag: foods

  • 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?

  • 10 Foods To Improve Your Eyesight

    Protecting your eyes have a lot to do with the food on your plate. Are you eating the foods that are best for your eyes? Those of us with healthy eyes tend to take eye health for granted. Instead of waiting until our vision gets poor, let’s take a look at our diets to improve our eyes.

    The best way to improve your eyesight is through the foods you eat. Here are 10 foods that are sure to improve your overall eye health.

    1. Green Vegetables: Eat as many leafy greens per day as possible — and make sure not to overcook them as they can lose some of their valuable nutrients. They’re packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Vegetables such as spinach, broccoli and kale — are known to prevent loss of vision.

    2. Fish: Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.

    3. Eggs: Eggs contain proteins that are beneficial to the lens of your eye. The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk. Start your day off with an egg or two to keep your vision on track.

    4. Blackcurrants: Black currants contain some of the highest levels of the antioxidant anthocyanins found in nature. It’s also rich in essential fatty acids, lending added support to its anti-inflammatory properties. For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option.

    5. Citrus Fruits & Berries: Good new for fruit lovers. Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

    6. Nuts: Almonds, cashews and peanuts all contain omega-3s, just like fish. Though they don’t contain as much, they’ve also been known to help reduce dry eyes and eye disease as you age.

    7. Tomatoes: Tomatoes are also an excellent source of vitamin C, another vision protector. They are also packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.

    8. Carrots: Carrots are high in vitamin A, a nutrient essential for good vision. Eating carrots will provide you with the small amount of vitamin A needed for good vision.

    9. Avocados: Lutein is a natural antioxidant that may help maintain eye health, as we get older. An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the macula of the eye, and research suggests that it may help maintain healthy eyesight as we age.

    10. Beef: In moderation, lean beef in your diet can boost your eye health. Beef contains zinc, which helps your body absorb vitamin A and may play a role in reducing risk of advanced age-related macular degeneration.

    So SL Fabz, be sure to include eye-healthy foods in your diet everyday.

    Do you know of any of any other foods that are great for eyesight?