RECIPE

 

INTRODUCTION

A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acidsvitaminsminerals, and adequate calories. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Where lack of calories is not an issue, a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks, such as obesityheart diseasetype 2 diabeteshypertension and cancer.

Tips for healthy eating

  1. Always try to eat organic foods
  2. Eat plenty of organic fresh fruits and vegetables on a daily basis as they are loaded with vitamins, minerals and fiber.
  3. Eat whole grain cereals to meet your daily requirements
  4. Reduce salt, sugar, and fat intake .substitute these with natural herbs and spices for added flavor and taste.
  5. Cut down on processed and junk food intake
  6. Cook by steaming, boiling baking and stir frying.
  7. Engage in physical exercise while at the same eating in moderation

CONTENT

  1. SWEET POTATO SALAD
  2. AMARATH MIX IN RICE
  3. MORINGA AND WIMBI (MILLET) PORRIDGE
  4. FRUIT COCKTAIL SALAD
  5. PUMPKIN CHAPATI
  6. MILLET(WIMBI) SOYA UGALI
  7. STRAWBERRY BANANA SMOOTHIE
  8. PEANUT BUTTER BANANA SMOOTHIE
  9. MANGO ORANGE SMOOTHIE
  10. BLUEBERRY BLAST SMOOTHIE

SWEET POTATO SALADsweet potato salad.jpg

Ingredients

  • 3 medium sweet potatoes
  • 1 onion or shallot
  • 1 small capsicum(hoho)
  • 1 small lemon
  • 1 small pepper
  • 2 stalk celery
  • A handful of coriander leaves
  • 1 teaspoon sea salt
  • 1 teaspoon extra virgin oil

Method

  1. Wash sweet potatoes
  2. Put water in a pan (enough to cover the sweet potatoes), add salt and boil.
  3. Add sweet potatoes into the pan when water has boiled
  4. Continue boiling: reduce the heat and simmer for about 35 minutes
  5. When cooked, drain the water and skin the sweet potatoes and let them cool.
  6. Chop them into cubes and place in bowl
  7. Squeeze lemon juice on the sweet potatoes, add salt and chopped or whole pepper
  8. Leave to cool for some hours or put in the fridge to cool
  9. Chop the onions, capsicum and celery and mix with the sweet potatoes
  10. Add coriander and a tea spoon of olive oil to dress the salad
  11. Serve when cold
  12. Serve for four

AMARATH (TERERE) MIX IN RICE

rice terere

Ingredients

  • 1 cup cooked brown rice
  • 1 cup cooked amaranth leaves
  • ½ cup cooked peas or French beans
  • 1-2 cubed carrots
  • Basil/mint or coriander leaves-handful
  • 1 teaspoon sea salt
  • 1 tablespoon of extra virgin oil
  • 3 tablespoon of coconut milk or fresh milk

Method

  1. Heat pan with reduced heat
  2. Add amaranth leaves ,peas and cubed carrots and stir
  3. Add rice and a teaspoon sea salt to taste and mix in low heat
  4. Add basil/mint/coriander leaves
  5. Add coconut milk or fresh milk and stir gently
  6. Serve hot with a stew of choice
  7. Serve two

MORINGA AND WIMBI (MILLET) PORRIDGE

millet uji

Ingredients

  • 1 tablespoon of moringa leaf powder
  • 1 cup wimbi(millet) flour
  • 1 litre of water
  • 100 ml of honey to sweeten
  • 1 small lemon (optional)

Method

  1. Bring water to boil
  2. In a separate bowl, mix the wimbi flour with water into a consistent paste and add to the boiling water( you can also mix moringa with flour at this stage)
  3. Stir constantly for a few minutes until it starts to boil and thickens
  4. Stop stirring and let simmer for about 10-15 minutes
  5. Add a table spoonful of moringa powder and stir until well mixed
  6. For a sour taste add lemon juice
  7. Add enough honey to taste if desired
  8. Serve three

FRUIT COCKTAIL SALAD

SONY DSC

Use any fruits of your choice and especially the ones in season.

Here are some not so often used fruits that can make a nice salad

  • 2 tree tomatoes
  • 1 orange
  • 1 passion
  • 2 guavas
  • 4 loquats
  • 1 cup natural yoghurt(optional)
  • A handful strawberries (optional)
  • 1 tablespoon honey(optional)

Method

  1. Wash all fruits and dry them using a towel or paper towel
  2. Peel and chop the different fruits as desired and mix in a bowl
  3. Arrange attractively in a big platter or dish (optional)
  4. Sprinkle a table spoon of honey if desired or spread the yoghurt on top
  5. Chill for about 30 minutes and serve cold or eat immediately
  6. Serve three

PUMPKIN CHAPATI

brown chapo.jpg

Ingredients

  • 2 cups whole wheat flour
  • One quarter small pumpkin chapatti or 1 carrot(In this case carrot chapatti)
  • Half a teaspoon sea salt
  • Water to make a dough
  • Table spoon extra virgin oil.

Method

  1. Sift the flour and the salt together into a mixing bowl.
  2. Peel pumpkin, chop into cubes and boil till soft.
  3. Mash pumpkin into a soft paste and add in the mixing bowl, if carrots ,grate them into a bowl
  4. Add enough water to make fairly stiff dough, add the oil as well.
  5. Knead the dough until elastic and well done, then cover with a damp cloth and let it stand for about 1-2 hours
  6. Knead the dough again and divide into equal balls and roll each out into a flat round disk like pancakes.
  7. Cook each chapatti, a well oiled frying pan, turning each side with the extra virgin oil.
  8. Remove from the pan and brush both sides with the extra virgin oil
  9. Serve with a stew or beverage of your choice
  10. Serves two

MILLET (WIMBI)/SOYA UGALI

milllet ugali

Ingredients

  • 2 cups millet flour/soya flour
  • ½ teaspoon sea salt (optional)
  • 1 cup of milk(optional)
  • 3 cups of water

Method

  1. Bring water to boil and add ½ a teaspoon of sea salt
  2. Put the millet/soya flour into a bowl and mix with the milk until smooth
  3. Pour the millet/soya mixture into the boiling salted water and stir until it start to thicken
  4. Reduce the heat and keep on stirring as you mix the flour
  5. Continue to cook for about 20 minutes, until it is thick and stiff
  6. Serve when hot with preferred stew
  7. Serve two

STRAWBERR BANANA.jpg

Strawberry Banana Smoothie

Makes one serving

Ingredients:

1/2 banana

1/2 cup plain yogurt

1 cup strawberries

1/4 cup orange juice

Drizzle of honey

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

PB-Banana-Smoothie-4.jpg

Peanut Butter Banana Smoothie

Makes one serving

Ingredients:

1/2 cup vanilla yogurt

1/4 cup milk

1/2 banana

1/2 tablespoon honey

1 tablespoon peanut butter

Ice

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

Orange-Mango-Smoothie-7

Mango Orange Smoothie

Makes one serving

Ingredients:

1 mango, cubed

1/4 cup orange juice

1/2 cup vanilla yogurt

1/2 tablespoon honey

Ice (if needed)

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Add ice if desired. Serve immediately.

BLUE BERRY SMOOTHIE

Blueberry Blast Smoothie

Makes one serving

Ingredients:

1/2 cup vanilla yogurt

1/2 cup milk

1 cup blueberries

2 teaspoons honey

Directions:

Combine all ingredients in a blender and blend until combined and frothy. Serve immediately.

For more innformation on healthy eating reach us through :

email: nutritionist@bridgesorganics.com

or visit us at bridges organic health restaurant .

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