Sweet Potatoes Have More Than Sweetness To Offer.

Sweet potatoes, Ipomoea batatas, are sweet starch-rich tubers that have white to yellow, purple or orange flesh.  Sweet potatoes are useful in diets because they have a lot to offer for health. It is a nutritious food with numerous health benefits.  

Sweet potatoes have the following nutrients for optimal health;

Vitamins A, B1, B5, B6, C, K, Niacin

Minerals: Potassium, calcium, iron, magnesium, manganese, phosphorus, copper.

Low in fat.

No cholesterol.

High in antioxidants and anti-inflammatory substances like flavonoids, beta-carotene.

High in fiber.

Sweet potatoes are high in calories so they need to be consumed in moderation when used for health. They contain complex carbohydrates instead of simple sugars. So, despite being sweet,  they help to regulate blood sugar because the sugar is released slowly into the bloodstream. Consuming sweet potatoes helps in the following ways;

Improve eye sight because of the high vitamin A content.

Fight inflammation.

Control blood glucose.

Maintain energy.

Boost immune system.

Improve heart health.

Aid in cancer prevention.

Prevent digestive system issues.

Fight diseases.

Because of their numerous health benefits, it is advisable to replace yams with sweet potatoes when planning a healthy diet.  Sweet potatoes are versatile in cooking. They can be steamed, boiled, fried, baked or mashed. They are very useful for those with diabetes, digestive and heart issues.

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Some Natural Foods With Antioxidant and Anti-Inflammatory Properties.

Natural food sources that are high in antioxidants and anti-inflammatory properties are ideal for achieving optimal health.  Consuming them on a daily basis supplies the body with disease-fighting ingredients that will reduce the risk of diseases and premature aging. Most plant-based foods are high in antioxidants and also help to fight inflammation.

Below are some, but not all, plant-based foods that fall in this category.

Spices	Fruits	Vegetables	Nuts and Seeds	Herbs
Clove	Apples	Broccoli	Walnut	Basil
Garlic	Plum	Cabbage	Pecan	Curry leaf
Ginger	Blackberry	Asparagus	Ukwa seed	Lavender
Turmeric	Cranberry	Beetroot	Hazelnut
Cumin	Acai berry	Avocados	Pistachio	Honey bush
Cinnamon	Blueberry	Spinach	Almond	Oolong tea
African black pepper	Strawberry	Artichoke	Cashew nut	Green tea
Ethiopian pepper	Goji berries	Cucumber	Peanut	Yellow dock
Cardamom	Grapefruit	Tomatoes	Macadamia	Spearmint
Nutmeg	Miracle berry	Hot peppers	Locust beans	Devil’s claw
False nutmeg	Pawpaw	Kale	Kola nut	Parsely
Alligator pepper	Watermelon	Onion	Bitter kola	Lemongrass
Gigko biloba	Orange	Carrots	Wonderful kola	Neem
Ginseng	Mango	Sweet potatoes	Gotu kola	Bitter leaf
Celery seed	Grapes	Cauliflower	Flax seed	Moringa
Thyme	Raspberry	Wild spinach	Kidney beans	Sorghum bicolour
Gbafilo	Pine apple	Water leaf	Black beans	Dandelion
Fennel	Banana	Quail grass	Pecans	Hibiscus
Tetrapleura tetratera	Guava	African spinach	Cowpeas	Catnip leaf
Oregano	Indian almond	African eggplant leaf	Mustard seed	Peppermint
Paprika	Pear	Beletientien	Raisins	Red clover
	Corn	Fluted pumpkin		Motherwort
	Peaches	Bush buck		St. John’s wort
	Figs	Garden egg		Rosemary
		Rock hibiscus (ishapa)		Cilantro

The list is not limited to these items ab. Find a way to add or make a cocktail of spices and herbs to your daily diet. They are the greatest healers of diseases, our greatest allies for good health and the secret to looking young and healthy.

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Yes! You Can Reverse Chronic Inflammation And Heal Several Chronic Diseases.

Chronic inflammation is a condition in which the body acts as if it is under attack from infections and toxic substances. Chronic inflammatory diseases are becoming a plague because chronic inflammation gradually leads to tissue degradation and cell damage. When chronic inflammation has been in the body for years, it results in diseases like diabetes, arthritis and so many other chronic ailments because this condition assists these diseases to gain root.

Chronic inflammation can be reversed by an anti-inflammatory diet, spices and herbs for the following reasons;

1. They are high in antioxidant and anti-inflammatory components.
2. They will help the body to modulate the immune system.

Diet plays a crucial role in dealing with chronic inflammation because your food can either trigger or reverse inflammation. An anti-inflammatory diet and lifestyle will follow the following basic steps;

• §  Avoid foods that contain gluten such as wheat.
• §  Avoid processed food products.
• §  Reduce the consumption of carbohydrates, sugar and trans-fats.
• §  Reduce the consumption of meats and high-fat dairy foods.
• §  Include a lot of vegetables, fruits and whole grains.
• §  Include lean proteins and seafood.
• §  Use oils and fats that are rich in omega-3 fatty acids and other essential fatty acids.
•     Include some exercise.

Most herbs and spices are high in antioxidants and have anti-inflammatory properties. Include these in your diet somehow and the rewards are unbelievable. Some spices and herbs that are high on my own list are;

• §  Turmeric.
• §  Black Pepper.
• §  Garlic.
• §  Ginger.
• §  Cloves.
• §  Cinnamon.
• §  African black pepper.
• §  Ethiopian pepper.
• §  Hibiscus.
• §  Basil.

Yes, you can heal yourself of chronic inflammation and most chronic diseases because God has provided healing for us already through our foods, spices and herbs which are dirt cheap and easily available. It is left to us to heal ourselves with ease. It’s all in your hands!

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Creatively Preparing Delicious Bone Dishes.

We know the main health advantage of eating bones is because they are a good source of marrow which gives numerous health benefits. The next thing to do, is to learn is how to cook delicious and appetizing meals with it in creative ways.

Bone broth is trending now but there is nothing like cooking bone with peppers and spices. Most of us eat soups, stews or broths of some kind already, so  you can just use the following bony parts as your bone source:

Chicken feet, neck, wings and back.

Goat back, head, neck and legs.

Cow or lamb legs, ribs, neck, joints. In Nigeria, the hard parts of joints are stripped off, leaving the succulent bones. (ashamo egungun).

Pig trotters.

Bones can replace beef,  chicken  or other protein sources for those trying to cut down on calories. Here are a few tips on creating bone dishes.

Making Bone Pepper Soup

1.       Bone source of choice.

2.       Nigerian pepper soup mix (African black pepper, Ethiopian pepper, false nutmeg, cloves etc.)

3.       Clove basil or any basil, chopped into smaller slices.

4.       Scotch or habanero pepper, ground. Dry ground pepper, Cameroun pepper or chili or paprika will  also do.

5.       Other ingredients like onions, garlic, ginger, salt etc.

Wash and cook bones on high heat for 30 minutes with seasoning, onions garlic and salt, then simmer on low heat for 1 hour. Add the pepper soup mix and ground pepper and allow simmering for 15 minutes. Add the chopped basil leaves and leave for 5 minutes. Serve.

Pepper soup is also fantastic for cold or rainy days, nasal congestion, to recuperate when ill and to cleanse the womb after child delivery. Pepper soup mix spices, pepper and basil have healing properties and adding these to those of bone marrow, you’ve got a lot to benefit. For those outside Nigeria, pepper soup mi can be purchased from most African food stores.

Making bone broth is easy too and can be prepared in the same way as pepper soup but with ingredients like parsley, carrots, basil, onions, celery, garlic and spices.

Cooked bones can be added to pepper stews, beans soups and groundnut soups. They are then allowed to simmer for 30 minutes. Pepper stew is made from scotch or Jamaican peppers, tomatoes, bell peppers  and onions mixture. ginger and garlic may be included and some oil is added.

  

No matter where you are from or live, there will always be a good way to cook bone creatively or more.

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Bones Are Not Only For The Dogs.

Eating bones has been a tradition in many cultures for ages, including Africa. Some of us abandoned this healthy practice because we felt that others will think we are behaving primitively or we are not polished enough especially when we move to cultures that consider them waste products or food for  animals. I remember those ‘ashamo egungun’ (soft bones) included in gbegiri (bean soup) that we used to eat with tuwo (whole corn meal paste) and ewedu (jute leaves) in those days. It is now rare to find people eating such. Some of us used to look forward to bones that had been cooked in stews too.

The simple reasons for eating or snacking on bones for most people are because they are delicious and it feels good to suck on the marrow. Bone marrow is the soft fatty substance in the core of the bone.

There are various health benefits of including bone in the diet because bones contain marrow which is rich in the nutrients below:

Essential fatty acids especially omega-3 ones,

Amino acids like glycine and proline.

Vitamins.

Minerals like calcium, phosphorus, zinc, selenium, magnesium, manganese.

Stem cells.

Consuming bone marrow from bones gives the following benefits:

Fights inflammation and inflammatory diseases.

Boosts the immune system which helps to fight cancer and other serious infections.

Prevents common respiratory infections.

Promotes gastrointestinal tract and healthy digestion.

Promotes healthy skin, nails and hair by supplying collagen to the body.

Heals wounds, builds cartilage and reduces and reduces bruising.

Lowers cholesterol levels, boosts eye health, protects against diabetes.

It is a common trend in the western world to consume bone broth now for health while we have been using bones to cook delicious meals for thousands of years. Apart from chicken bones and the soft cow bones we buy, there are some bony parts that can be used to cook in stews, peppersoups and broths like cow leg, cow neck, goat leg and neck, turkey wings, chicken legs, feet, neck, wings and back. Animal spines and backs also have soft bones with a lot of cartilage too.

So when next you are shopping for grocery or you are in the market, try and add some bones to your list for health. Avoid gnawing on hard bones if you do not have strong enough teeth or just stick to making broths or soups.

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Organic Foods Never Look As Good.....

When we go out for shopping, we aim to buy the best at the most competitive price and according to our pockets. The same principle applies when we are shopping for grocery and food products. We want the fruits that are most shiny, more juicy and plump, the greenest and leafiest vegetables, and the bigger potatoes etc. In fact we want the things with the highest aesthetic appeal and this is the main advantage that convectional raw foods have over organic ones.

In simple terms, organically grown vegetables and fruits are those that have been grown using the soil and manure made with natural products as fertilizers without the use of synthetic chemical fertilizers and pesticides. Organically raised animals are those raised without the use of hormones and antibiotics. Think of those Fulani herders’ cows which trample farms and cause a nuisance on the highways sometimes, our local chickens with the sparrow thighs, crab and tilapia (epia) fish fresh from Osa (Lagos Lagoon).

Most of the time, organic produce lack uniformity, having different sizes, shapes and colour variations. They look imperfect, have bumps, dents and discolourations. What they lack in aesthetics they make up for generously in taste and smell.

I’ve noticed a growing trend in local Lagos markets. Some of the green leafy vegetables like tete, soko, (Amaranth) ugwu, scent leaves are definitely not organically grown. The leaves are so mighty, and that is all. When you cook and consume, they leave a bitter aftertaste in your mouth. And I didn’t cook bitterleaf. They also lack crunchiness, which is part of the appeal for me. When buying tete and soko, ask for the ones from ‘Oko’. They typically don’t look as good with their smaller leaves and the colours ranging from yellow to brown to green in the same bunch.

Inorganically grown and raised food items are being introduced to us little by little and we the consumers are in total ignorance. We are busy boasting that we eat only organic food while we actually do. Yes, we still eat mostly organic raw materials but please shine all your senses when you go shopping. The most appealing may not be the best. And on a last note, if you can get the raw material, why use the canned one?

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Neem Is A Superdrug That treats More Than Malaria.

The neem tree (Azadirachta indica) is an evergreen fast-growing and long-living tree that can reach a height of 20metres or more. It is commonly called DOGONYARO in Nigeria and has wide, spreading branches.

Neem is generally used in Nigeria to treat malaria fever but, in other parts of the world, especially India, every part of the plant is used internally and topically for medicine, cosmetics and insect control. In Nigeria, a lot of dogonyaro trees had been chopped down for the simple reason that the leaves litter the surrounding a lot. Neem is a medicinal plant with many more health and body benefits than Moringa oleifera. The most commonly used parts are the leaves, seeds and bark.

Neem leaves and seed oil have about 130 active components (including antioxidants and anti-inflammatory properties) which can be used to:

Treat inflammation and chronic inflammatory diseases.

To treat malaria, repel mosquitoes and insects.

Treat infections from bacteria, fungi, viruses, worms and other parasites.

Treat skin diseases and issues like warts, itching, acne, boils, pimples, psoriasis, wounds, scars, dryness, eczema, ulcers, redness, scabies, moles etc.

To promote skin health, balance and tone.

To boost immunity, detoxify and promote good health.

Treat coughs, tuberculosis and other respiratory conditions.

Treat dental disorders and improve oral health.

To treat diabetes, control blood sugar levels and protect the liver.

To treat eye diseases.

For birth control. (kills sperm cells) and sedatives.

To promote hair growth, boost hair health, treat dandruff and other scalp conditions.

Neem has been said to kill cancer cells, used in HIV and AIDS treatment, treat heart diseases, hepatitis, ulcers and allergies. An infusion of neem leaves can be used as an antibacterial cleanser for the face, the nether regions, colon and intestinal regions.

Neem seed oil has the most concentration of active ingredients which make it effective naturally for repelling insects and controlling pests like ticks, mites, nematodes etc. The fresh leaves of neem are used to store grains to stop insect infestation.

Neem is a very powerful drug that should be taken internally with care and in moderation. Short term use is however safe. If you are planning to conceive or if you are pregnant under 5 months, it is not advisable to consume neem preparations. When used in excess, neem has the ability to kill sperm cells. The seed oil is toxic and must never be ingested.

Neem is safe, cheap, effective and easily available for so many things. There are so many plants we have cut down or gotten rid of because we deemed them weeds.

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Don't Mind The Colour, Edo Black Soup is So Medicinal.

Black soup is a delicacy prepared by Bini and Esan or Itshan people of Nigeria, using about four leafy green vegetables, fish, meats, pepper and some other items as desired. The recipe is as follows:

Bitter leaves.

Scent leaves or Basil Leaves.

Ugwu, called fluted pumpkin leaves.

Uziza, called African black pepper leaves.

Palm kernel fruit extract (banga) or palm oil

Hot peppers.

Crayfish.

Stockfish.

Beef, poultry, goat meat, snails or other meat sources.

Stock or other seasoning agents.

Black soup has a dark look which puts off those who are not used to it but it tastes good and is very healthy. The health aspect is why I am writing about it. The vegetables and palm oil extract used give this soup a high medicinal value making black soup a super soup in my own opinion.

Consuming this soup provides a delicious and simple way to include vegetables into the diet. Green leafy vegetables keep us in good health, make us strong and keep chronic diseases away. Vegetables contain phytonutrients, mineral, vitamins which are important for our bodies to be healthy.Vegetables fantastic for natural detoxification purposes and are;

·         Low in calories.

·         Low in fat.

·         High in minerals like magnesium, iron, potassium etc.

·         High sources of Vitamins A, C, K, E, B group etc.

·         High in dietary fiber.

·         Rich sources of antioxidants and anti-inflammatory substances.

Consuming this soup with healthy “swallow” morsels will definitely help in weight loss goals and other health conditions. If you don't know how to prepare it, learn. It's quite simple and try to add to your diet.

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We Are Better Off Cooking With Red Palm Oil.

Red palm oil is the oil from the mesocarp or fleshy part of the palm kernel tree (Elaeis guineensis) and has a distinctive flavour. It is called epo pupa(Yoruba) nkwu mmanu(Igbo). The other oil is from the kernel nut that is white in colour. Red palm oil has traditionally been used for years by West Africans as their oil of choice for cooking. Those were in the days when there was reduced illnesses of affluence from exposure to refined foods and  over-processed foods.

Red palm oil is the second most consumed vegetable oil in the world and in its natural form, contains high amounts of essential fatty acids and antioxidants in the form of carotenoids, tocotrienols and lycopenes which give it its healing properties. Consuming palm oil moderately daily can boost health and give protection against a lot of diseases including the following:

·         Lower Cholesterol levels.

·         Control blood sugar levels.

·         Prevent cancer.

·         Protect against brain cell damage.

·         Combat chronic inflammation.

·         Combat atherosclerosis.

·         Reduce blood pressure levels.

·         Boost immunity.

·         Protect against heart diseases.

·         Combat eye diseases.

Red oil is very nutritious food, good medicine and can be said to be one of the world’s best oils. It contains more carotenes than tomatoes or carrots and is the highest vegetable source of Vitamins E. Most of the red palm oil we use in West Africa are still in their natural form, so, we benefit from the high nutritional and health values. It is also very stable when used in cooking.

Red palm oil contains palmitic(45%), oleic(40%), linoleic(10%) and trace amounts of linolenic acids which are essential fatty acids that the body needs. Here is the percentage breakdown;

·         40% monounsaturated fatty acids.

·         10% polyunsaturated fatty acids.

·         50% saturated fatty acids.

·         No cholesterol.

Even with half of its fatty acids (palmitic) being saturated, palm oil is still healthy because it is neutral and does not have cholesterol. It is during refining or processing for other purposes that they become oxidized. This process negates most of its wonderful health benefits. This is the reason why it has been touted as being bad for health but remember, the oils that are processed by our women locally are only going through extraction and so are still in their natural form unless otherwise adulterated. They are neither bleached nor deodorized.

We Africans should continue to use the natural oils that were given to us so we can go back to the time our forefathers ate organic, natural and fresh foods to stay healthy. Even Dr. Oz recommends using 1-2 tablespoons in our daily diet. Most of the oils available in the markets are refined and over processed. We don’t even have an idea of what raw materials they have been made from or the processes they have gone through.

Palm oil is also used as an antidote for poisoining, to treat coughs, boils, abscesses and skin conditions. We are just beginning to rediscover the high value of our red palm oil.

Remember to use oils in moderation when cooking and this also applies to red palm oil.

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