Tag Archives: Foodiciary

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.

red wine

Health Benefits Of Red Wine

Can wine really improve our health and increase longevity? Scientists are beginning to say “Yes!” Supposing that the theory is true – Researchers have found that red wines rich in flavonoids, best for our health.

Flavonoids are best known for their antioxidant qualities and help the body resist such maladies as allergens, viruses and carcinogens.

Red wines also contain anxioxidants, which help the body resist cancer and cardiovascular disease.

So, the best bet for drinking wine for our health is to stick to the dryer red wines.  Just because wine contains components that are central to good health doesn’t give us a free rein to get plastered every night.

Don’t overdo it — but adding a glass of wine to your daily diet can definitely make a difference to our health.

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.

10 Amazing Health Benefits Of Carrots



That saying, “an apple a day keeps the doctor away”, is also applicable to carrots too.

In recent years, carrot has gotten a lot of attention because of its many health benefits, including beautiful skin, cancer prevention, and anti-ageing and most amazing of all is the increase in sperm count.

Eating either as raw fruit juice or in cooked form, carrot can be easily added to one’s diet without much extra preparation

Health benefits of Carrots are:

Cancer prevention

Eating fibre rich carrots reduce the risk of colon cancer by as much as 24 per cent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

Studies have shown that eating carrots may help lower the risk of breast cancer, lung cancer and colon cancer. Researchers in a study published in the Journal of Agricultural and Food Chemistry reported that carrot contains a compound that acts as a natural pesticide found to reduce the risk of cancer in rats.

Consumption of carrots increases the level of beta-carotene in the bloodstream. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrammes a day reduced lung cancer risk more than 40 per cent. The average carrot contains about three milligrammes of Beta-carotene.

Healthy skin 

Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A protects the skin from sun damage and even prevents premature pigmentation, wrinkling, dry skin, acne and uneven skin tone. An inexpensive and convenient facial mask, made from mixing grated carrot with a bit of honey, ensures a beautiful skin.

Improves vision 

Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. In addition, beta-carotene help protect against macular degeneration and the development of senile cataracts. Macular degeneration is a common eye disease of elderly. It impairs the macula.

A study found that people who eat the most beta-carotene had 40 per cent lower risk of macular degeneration than those who consumed little.

However, boiling carrots whole boosts health benefits rather than slicing them. According to Food chemists at Newcastle University , slicing them before boiling for instance resulted in the loss of 25 per cent of its healthy ingredient, falcarinol by a quarter.

Healthy Glowing Skin (from the inside)

Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

Prevents stroke

According to a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less. Many studies have shown that carrot has good effect on brain.

Expels worm

An infusion of carrot has long been used as a folk remedy for thread worms. A small cup of juice or two medium sized carrots taken in the morning for at least a week can help to deworm


The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

Prevent Heart Disease

Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Healthy Teeth and Gums

 It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

Improves Sperm Count

“The secret to healthy sperm? Carrots,” the Mail Online website declares. The study it reports on found that certain vegetables may help improve sperm quality. Men who eat carrots can boost their sperm quantity and quality by a 6.5% increase in sperm motility.

So never deny your body the right to keep healthy.

How To Prepare Custard


Knowing how to make custard is a skill you’ll never regret learning. Great for every pudding you can think of. Personally, i enjoy having custard with fried plantain or bean pudding (moi-moi)

Truthfully,every time I make custard it is never smooth, it is always lumpy so how do you make a simple custard that you can use with a desert?

Custard Powder

Water (Hot and Cold)

Evaporated Milk 

Sugar (to taste)


Put some custard powder into a good size bowl.  

Start mixing by pouring a small quantity of cold water into the bowl of custard powder. As you stir,  add some more water till you have a medium mix with no lumps.

Set the bowl aside and put a kettle of water to boil. Make sure the water will be enough. It is better you boil too much water than not have enough water.

Just before the water boils, stir the custard mix very well because some of the custard may have settled at the bottom of the bowl. If not stirred well, this is the major cause of lumps when you start making the custard.

Once the water boils, pour it slowly but steadily into the bowl of custard and stir at the same time. Pouring the hot water slowly and stirring at the same is very important because this prevents lumps from forming.

Once you see the custard starts to thicken, stop stirring and reduce the flow of water you are pouring till the custard has completely set.

Stir the custard very well. If it is too thick for you, you can add a little hot water. But be careful else your custard will become watery. And remember that you will still add liquid evaporated milk. Add evaporated milk and some sugar to taste and stir everything to the way you like it.

Custard is ready to be served. 

This Food Ordering Service Just Made Getting Food Easier

Finding it difficult to get and eat good food anywhere in Lagos? Here are few suggestions of meals from good restaurant or eateries.

Ofada Hut is a Nigerian restaurant located in Ikoyi area of Lagos which offer a large range of tasty and healthy food. The well-known restaurant of Lagos is the right place to order delicious traditional Nigerian food. You can easily check Ofada Hut’s menu online via Hellofood.com.ng. If you crave for a jollof rice, ordering from Ofada Hut is definitively the right choice.  This sells for ₦470.00.

Enjoy food delivery at your workplace thanks to Hellofood

Ofada Hut
Blk. D4, Falomo Shopping Center,
110 Awolowo Road,


Bukka Hut is a famous place in Lagos, in Lekki area. There you can enjoy tasty traditional Nigerian food, or of course thanks to Hellofood services, you can order online and get your meal delivered to your place, home or office!

Bukka Hut offers your favorite dishes, from jollof rice to egusi or okro soup passing by fried fish, you can enjoy Nigerian dishes for an affordable prices. If you feel really hungry, you can add some extras like plantain, beans, moin-moin or even fresh boiled eggs. For a lunch break in the office or a comfortable meal at home, you will be satisfied with tasty and generous food. For the lunch

Meals are sold from  ₦300-₦500
Address: Block 69A, Plot 8, Admiralty Way, Lekki Phase 1, Lagos.
07044997604, 07045115204

Hope you find this helpful. Please stay in touch for more famous food services in Lagos.

How to Plant Ugu Seed


This african plant, known as Ugu, is grown in West Africa as a leaf vegetable and for its edible seeds. its seeds produce a special kind of oil used for cooking and soap making.

Its really amazing how how one little seed could produce such a big pulp filled with hundreds of seeds.



Here are steps on how to grow your own ugu seed

 Step 1: Once you have a fresh wet ugu seed, scoop all of the pumpkin’s stringy insides out of the pumpkin and into a bowl. You could use your hands or a large spoon

 Step 2: Separate the seeds from the flesh and strings. One way to do it is to put the combined seeds and flesh in a strainer and run water through it as you rub the seeds between your fingers, separating them from the flesh.

 Step 3: Dry the seed in a flat plate for 7 days then it is ready for planting.



Water every day and after two weeks, pumpkin or ugu leaves would start growing out 

Note Ugu seeds are best planted in not so rainy weather.