Nutrition

Creating love in the kitchen

Prepare healthy dishes on Vals day

This is the month of love and we will take a walk through various ways we can make our loved ones happy and satisfied with the best gift ever: a healthy meal.

In this episode, we will take a journey through a healthy full course meal. We will make a stop at some healthy appetizers, settle on some mains dishes and sign off on some desserts, so sit back and enjoy the ride.

Appetizers

A wheat bread sandwich with lettuce, cabbage, bell pepper, beetroot, carrots, fresh tomatoes, sesame seed, sardines and shredded skinless grilled chicken, all mixed up in a vinaigrette dressing. The same ingredients may be rolled up in a bread-based wrap.

Another recipe is a mix of fresh avocado, shrimp, fresh tomatoes, boiled eggs, onions, garlic, sardines, 1 tablespoon of olive oil, flax seed, with shredded wheatbread.

Main dish

Grilled potato wedges with skinless grilled turkey with a homemade tomato-based dip.

Another option is an assorted fried rice with squid, fish fillet, shrimps, and assorted vegetable salad as mentioned earlier.

Thirdly, jollof rice with lean beef fillet and sautéed vegetables is a delicious healthy option.

Dessert

Some options for a lovely dessert are Carrot cake, garnished with grapes and slices of peach, and cranberry.

A cup of yoghurt, garnished with strawberry is perfect to top it all off.

In conclusion we can make magic in our kitchens by cooking healthy meals in this season of love, to spice up our relationships while keeping our loved ones healthy.

The writer is a dietitian and CEO of Holistic Health Consult “Your diet your health, your health your wealth”

e-mail: info@holistichealthconsult.org

By Bernice Korkor Asare

Nutrition

Benefits of fresh cow milk

COW milk is a nutrient-rich milk produced by cows that has been a dietary staple for
humans for centuries. It is known for its rich source of essential nutrients such as calcium, protein, vitamins (B12 and D), and minerals. Cow milk is considered healthy for many individuals, providing benefits for bone health, muscle repair, and overall growth.

– Promotes strong bones

Cow milk is an excellent source of calcium and vitamin D, both of which are essential for maintaining bone density and strength. Regular consumption of milk helps prevent bone disorders like osteoporosis, especially in older adults, as it supports healthy bone development and repair.

– Boosts muscle growth and repair

Cow milk is rich in high-quality protein, containing all nine essential amino acids. This makes it an ideal post-exercise drink to help with muscle repair and growth. The protein in milk also helps sustain muscle mass, which is important as we age.

– Supports heart health

Cow milk contains potassium, a mineral that helps maintain healthy blood pressure by balancing sodium levels in the body. Drinking milk may reduce the risk of cardiovascular diseases by promoting optimal heart function and regulating blood pressure.

-Aids in weight management

The protein and fat content in cow milk can promote satiety and reduce overall calorie intake by keeping you full for longer. Additionally, studies have shown that the conjugated linoleic acid (CLA) found in milk may help reduce body fat in some individuals.

– Improves hydration

Cow milk is composed of approximately 90 per cent water, making it a hydrating beverage. Along with providing essential nutrients, milk helps to maintain fluid balance in the body, which is important for overall cellular functions and metabolism.

Source: www.ndtv.com/ health