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Breakfast Idea: Brown Bread and Avocado

Breakfast idea: This healthy breakfast, brown bread with avocado is heavenly!

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How To Make Ekpang Nkukwo (Cocoyam Porridge)

 Cococyam porridge popular known as Ekpang nkukwo, is a native Efik meal and apparently is also native to Cameroonians.


Made from grated cocoyam and water yam (optional), the dish is spiced up with so many other ingredients and the nutritional contents cannot be rivalled. The meal, however, is not an everyday meal. It is so special and it is reserved for majorly special occasions.

Usually wrapped in vegetables which are so rich in vitamins, there certainly cannot be Ekpang without periwinkles. Of course, periwinkles are low in fat and calories but contain protein, omega-3 fatty acid and water.


Water Yam or cocoyam

Vegetable (cocoyam leaves optional or Ugwu preferable)

11/2 cups of periwinkles with their shell

Dry fish

1 cup of crayfish

1 cup of tiger shrimps

4 cubes of maggi

1.5 tablespoons of dry pepper

½ teaspoon Crushed dry bitter leaves

1 tablespoon blended crayfish

4 cups of water

3 cooking spoons of palm oil.

Pre- preparation

Wash and cook the beef and dry fish with the seasoning till done.

Peel, wash and grate the cocoyam and water yam  and mix them together.

Rub a generous amount of red palm oil on the insides of the pot you will use to cook the Ekpang.

Wash thoroughly, the ugwu or cocoyam leaves

Blend the pepper and crayfish

Wash the shelled periwinkles with warm water and salt


Line your pot with periwinkles and season with a teaspoon of salt, pepper and 2 cubes of Maggi cube.

Boil 1.5 cups of water

Scoop some cocoyam onto your leaves and wrap them till the edges of the cocoyam are sticking out on both ends of the leaves.


Once this is done, put the pot of the cocoyam on low heat and let it heat up for about 10 minutes.

Season with 1 table spoon of salt, 1 table spoon of dry red chilli peppers, 2 cubes of maggi, a pinch of crushed dry bitter leaves and a tablespoon of blended crayfish.

 Add dry fish, shrimp, and dry crayfish but don’t stir in.

Pour in the hot water slowly around the edges and still leave on low heat for 5 more minutes.

Increase the temperature to medium heat and pour in 2 cups of water as your pottage cooks. Cook for 20 minutes on medium heat with a covered pot.

Add more water as need be until the cocoyam at the ends of the leaves start to harden.

Stir your pottage gently at this point and reduce to low heat for cook for 5 more minutes.

Pour in 2 cooking spoons of palm oil, stir in and leave to simmer on low heat for 5 minutes and food is served.

Serve with chilled water or fresh juice

5 Essential Iron Rich Foods

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Which is why expert recommends daily intake of Iron.

The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below are considered safe and healthy. 


Vegetables like dark green spinach are high in iron and also contains Vitamin C. so eat more brightly coloured vegetables and fruits. Alternatively, cooking spinach is a great way to release disease-fighting antioxidants and get sufficient iron.


Many breakfast cereals like oatmeal, cornflakes,wheat flakes are fortified with a useful serving of iron. Because they also can be great sources of fibre and vitamins, they are wonderful way to start your morning.


It is well known that legumes such as potatoes, soy-beans, white beans are loaded with satisfying fibre and protein, and also contain a healthy 50% of the daily iron needs in just half a cup.

Dark Chocolates

Iron count of dark chocolate is about 4 mg.  The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes. This sweetie is not only satisfying as a dessert, besides the benefits related to low blood pressure and low cholesterol levels. According to latest research findings, chocolates have antioxidants which help in destroying free radicals.

Red meat

Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy. Red meat also provides protein, which helps build bones and muscles.

Remember, healthy living is very essential as this determines how long one can live.

How Mouthwash Put You At Risk Of Heart Attack

Do you know that using antiseptic mouthwash may raise your risk of heart attack and stroke? Scientists branded the products regularly used by half a million, a health “disaster” claiming they raised blood pressure by killing off vital bacteria which helps blood vessels to dilate.

Choosing from dozens of dental products can be daunting.  So find out from the experts which toothpastes, toothbrushes, and mouthwashes are best for you. Cos your health is your wealth.

Dangers of mouthwashHealth Benefits of CarrotHealth tipsMouthwashRisk of mouthwash

5 Bedtime Snacks When The Cravings Don’t Go Away

If you’ve eaten a sensible dinner and find yourself scouring the kitchen late at night, The best bedtime snacks to satisfy your craving without leaving you feeling overly stuffed, and uncomfortable when it’s time to go to sleep are;

A Bowl of Cereal

A small bowl of cereal right before bed is sometimes just what the doctor ordered! I don’t know about you, but for me, cereal is certainly a comfort food. Select a whole-grain cereal that is high in fibre and low in sugar and top it with some unsweetened milk. This snack will satisfy your craving.

Almond Nut

One of the best bedtime snacks that you can reach for that will keep you working toward your goals is a piece of fruit and a handful of nuts. A few good ideas include apple slices and some unsalted almonds. Fruit and nuts are both very high in fiber, which will allow you to go to bed feeling satisfied but still hungry for breakfast the next morning!

Fresh Fruit Drink

A glass of fresh fruit will work here too; however, frozen fruit provides that cold, ice cream like mouth feel.  So which ever type of fruit you like, be it apple, watermelon or berries like raspberries, strawberries, any of them are a great choice at any time throughout the day!


Sometimes there is nothing better than a butter sandwich, especially with a tall glass of unsweetened milk right before bed! All you have to do to enjoy this snack is slice one piece of tomato into half,a piece of cucumber and spread one side with your favourite nut butter, place the other half on top and enjoy right before bed. I also like to make this using lettuce and few drop of jam.


After a long day, it can be very easy to make unhealthy choices once you finally make it home at night. Most people prefer to have chocolates as this tend to satisfy there cravings Instead of giving in to unhealthy cravings, develop a plan and decide what your healthy treat will be. This way, you can wake up the next morning feeling refreshed and ready to start a new day. What is your favourite bedtime snack?

Calories In Peppers

Peppers — hot or not – spicy or sweet, contain many phytochemicals, which are naturally occurring compounds found in plants.

Many of peppers’ phytochemicals have antioxidant abilities. This means they can help neutralize free radicals in the body, which damage cells. So they may help prevent or reduce symptoms of certain diseases.

 Consuming just one yellow pepper provides the body with 7 percent of the daily recommended intake of vitamin A, 15 percent of vitamin B6, 568 percent of vitamin C and 500 percent of potassium.

This means that even if you only eat a few pieces of the pepper, you’re still providing your body with a nutritious and beneficial snack.