Fried wings😍

INGREDIENTS 

• Wings
• Eggs
• Portuguese chicken spice 
• Paprika
• Chillies powder
• Salt
• Cooking oil
• Flour
• Simba chips (all gold flavour)

METHOD 

• Cut 1 wing into 3 ( I used 10 wings)
• Beat 3 medium eggs + 1/4 cup of fresh milk
• In a bowl, add 1 teaspoon of Portuguese chicken spice; 1 teaspoon of paprika and 1 teaspoon of chillies (you can add more if you want your wings to be extra hot) then whisk
• Add 2 teaspoon of flour in a same bowl and whisk well (make sure you leave no lumps)
• Transfer your wings in a plastic,  add in your egg mixture,  massage them and refrigerate for 1 hour
• In another bowl mix 2 cups of flour with 1 bag of all gold flavour simba chips (crushed) ,add salt and mix well
• After an hour remove your wings from the fridge and coat them with your simba mixture  ( make sure they are perfectly coated on both sides)
• Heat enough oil and fry (don't fry on high heat)
• When they are golden brown remove them from the oil
• Pat and dry with a paper towel,  the  you're done 

Enjoy😋

Immune health

When It Comes to Immune Health, Does What We Eat Matter?

By Food Insight

POST - APRIL 16, 2020

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There may be no more important part of our body than our immune system. Through its nonstop work to prevent and limit the effects of harmful pathogens like bacteria and viruses, we’re able to maintain our health and recover from illnesses caused by these invaders. Our immune cells make up one of the most sophisticated, coordinated systems in the body—one that is essential for our survival. 
With the recent outbreak of the novel coronavirus, also known as COVID-19, there has been an increased focus on the importance of keeping our immune systems running strong. As a result, there’s a lot of information being shared about the effect that food and dietary supplements might have on immune health. Some of this information is based in strong science, while some is…not so much.  
In this article, we’ll address how the food we eat can support immune health, why many trendy supplements and “superfoods” don’t make the cut, and whether or not you can really “boost” your immune system through food. (Hint: the answer is no.) We want to be clear that the information provided here relates to healthy adults; the same conclusions may not apply to children, the elderly or those who are immunocompromised.  

Is diet connected to immune health?  

Yes! Many nutrients we get through the food we eat are essential for immune function, so eating a well-balanced, healthy diet allows your immune system to be the best version of itself. When we get sick and our immune system becomes more active, the demand for both energy and nutrients goes up, making adequate nutrition even more vital. 

Here’s a quick list of nutrients known to be beneficial in supporting immune health, brief summaries of some of their roles in the immune system, and the foods in which you can find them: 

Nutrient	Immune System Roles	Food Sources
Vitamin A	Involved in immune system development; regulates immune cell production and responses to pathogens	Beef liver, sweet potato, boiled spinach, carrots, dairy products, cantaloupe
Vitamin C	Stimulates production and function of immune cells; antioxidant capabilities	Citrus fruits and their juices, red and green peppers, broccoli, cabbage, cauliflower
Vitamin D	Tones down the inflammatory response; assists in producing proteins important for immune cell activation	Cod liver oil, fish (rainbow trout, sockeye salmon, sardines), mushrooms, fortified milk and milk alternatives, fortified cereals
Vitamin E	Antioxidant capabilities; involved in immune cell signaling and production of immune cells	Cooking oils, almonds, hazelnuts, peanuts and peanut butter, sunflower seeds
Omega-3 fatty acids	Component of immune cell membranes; involved in enhancing immune cell functions	Chia seeds, flaxseed and walnuts, cooking oils like flaxseed, canola and soybean, salmon, herring, sardines, mackerel, fortified foods
Zinc	Involved in development and function of immune cells	Oysters, beef, crab, lobster, pork, legumes, fortified cereals, chicken, nuts, seeds, dairy
Selenium	Involved in regulating inflammation and immunity; deficiency is associated with impaired production and activation of immune cells	Brazil nuts, fish (tuna, halibut, sardines), ham, shrimp, beef, poultry, grains (enriched and whole), eggs, dairy

Table source: National Institutes of Health, Office of Dietary Supplements 

What can I do to support my immune system? 

We know that overall good nutrition is important for maintaining optimal immune health, but there is no clear evidence that a specific food or nutrient provides a quick immune fix. Instead, eating a variety of foods, with a focus on fruits, vegetables, nuts and seafood, can provide us with many of the vitamins and minerals that play key roles in supporting the immune system. And let’s not forget the importance of non–food behaviors for maintaining a strong immune system: behaviors like frequent hand washing, maintaining a healthy weight, regular exercise, not smoking, practicing techniques for stress reduction and getting adequate sleep are all vital for ensuring that our body is properly equipped to stay as healthy as possible.  
This article includes contributions from Kris Sollid, RD, and Ali Webster, PhD, RD.

Chicken wrap🥰

Try this yummy chicken wrap for yourself, recipe and method on the video. ENJOY🤤😋

#Stayhome
#Staysafe

Hake🤤👌

A simple hake recipe of them all..... wish you luck😊

INGREDIENTS

1. Hake
2. Eggs
3. Flour
4. Barbecue seasoning
5. Paprika
6. Black pepper
7. Cooking oil

METHOD

• Clean your hake and cuf it into half, make sure you remove all the bones
• Whisk two medium eggs
• Soak your hake in the egg
• For coating add 4 full teaspoon of barbecue seasoning, 1 teaspoon of black pepper, 1 teaspoon of paprika and 1 cup of flour in a bowl 
• Mix well then transfer your hake from the egg and nicely coat it both sides
• After coating transfer it to a clean plate to dust all the falling spices
• Then deep fry till crispy, make sure your oil is too hot to avoid keeping your hake for long in your pot

                                   ENJOY 🤤😋

nutrition tips

Nutrition Tips for Grocery Shopping During a Pandemic

By Alyssa Pike, RD

POST - APRIL 5, 2020

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We’re a few weeks into social distancing due to the COVID-19 pandemic in the R.S.A., and I think it’s safe to say we’re all feeling a lot of feelings. One place that’s seen a lot of action is the food scene—grocery stores in particular have been running low on certain items such as disinfectant, toilet paper and some shelf-stable foods due to overbuying. It seems many of us are somewhere in between not wanting to hoard and wanting to be prepared in case we need to quarantine for an extended period of time.  

So how do we grocery shop safely, nutritiously, efficiently and thoughtfully during a time like this? There are many answers to this question, but because we are all juggling multiple priorities right now, the IFIC team thought we’d help by gathering a few of our best tips to make grocery shopping a little easier for you during this challenging time. 

Make a list… and stick to it 

While we don’t recommended hoarding or over purchasing food, it is important to have a clear idea of what you need before you enter the store. Remember, there’s no evidence that COVID-19 is spreading through food or food packaging, but it is spreading person-to-person via close interactions. Making a grocery list and sticking to it can help you get in and out of the store as efficiently as possible. 

Appreciate food in all forms 

We’ve said it before, and we’ll say it again: all forms of food can be healthful. Now is not the time to pit fresh versus frozen or frozen versus canned foods. Instead, make sure you have a variety of foods in each form in case you can’t get to a grocery store or don’t want to go to the grocery store as frequently as you normally do in the weeks ahead. Here’s a simple list of nutrient-dense staples that come in canned, dried, frozen and packaged forms, as well as a few fresh items that have a longer shelf-life: 

• Frozen foods like berries, veggies, smoothie mixes and lean proteins such as meats, poultry and seafood 
• Canned vegetables like corn, green beans, mushrooms and tomatoes and proteins such as chicken, salmon and tuna 
• Packaged grains like bread, cereal, oats, pasta, popcorn and rice are sources of fiber and whole grains, which support heart health. 
• Dried foods like fruit, nuts and seeds can be great sources of key vitamins and minerals and healthy fats. 
• Eggs are rich in protein, vitamins and choline. Some brands of eggs also may be enriched with vitamin D and omega-3 fatty acids. 
• Dairy items like yogurt, cheese and sour cream provide important nutrients for bone health, including calcium, vitamin D, potassium and protein. 
• Cooking oils like canola, olive and soybean oils are an excellent source of heart-healthy fats. 
• Fresh fruits and vegetables in a variety of colors are always a good idea to have on your list. Make a plan to use them (and stick to it!) so they don’t go to waste. 

And remember, it’s okay to have a few treats on your grocery list as well!  

Don’t buy more than you need 

While most of the country has been ordered to stay at home, we’re still able to visit grocery stores because they are considered essential services. When you do venture out, it may be tempting to buy everything in sight. Fear of scarcity is understandable. And, yes, you may be buying a bit more than usual, but it’s still important to consider the needs of others and not go overboard. Not only will this prevent unnecessary food waste, but it will also help ensure that those in the highest-risk category (those 65+ years old and/or who have an underlying medical condition) are able to buy enough food—as they are visiting grocery stores less often and during smaller windows of time. Remember: the U.S. food supply is the most abundant in the world, and even if it seems like there’s a shortage of a particular food or household item, you can have confidence that shelves will be restocked quickly. By not overbuying, we can all do our part to waste less food while ensuring that everyone has access to the food they need during this difficult time. 

#StaySafe

Covid 19🦠: Healthy Habits

Coronavirus: Healthy Habits During a Pandemic

By Tamika Sims, PhD

POST - MARCH 28, 2020

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It’s hard to miss the news headlines or the Centers for Disease Control and Prevention (CDC) updates about a wide-spreading pathogen, the coronavirus known as COVID-19. With travel restrictions rising and health officials advising the public to practice social distancing, many people are concerned about how contagious this virus is and what they can do to prevent themselves from getting sick.

The Food and Drug Administration (FDA), CDC, World Health Organization (WHO) and other public health authorities currently are working together to help keep the public informed and safe, but they are still investigating this new virus and its pathogenic characteristics, symptoms and rate of infection. As we continue to learn more about the person-to person spread of the new coronavirus, thoughts about best practices for safe food handling may come to mind. Let’s talk a bit more about this virus and how routine hygienic practices like handwashing are at the forefront of prevention.

What is the best way to buy groceries and meals?

While food has not been found to be a transmission vector for coronavirus, it is important to note that restaurants and grocery stores should be practicing food-handling hygiene protocols to avoid transferring germs such as the coronavirus year-round. These practices include requiring employees not to report to work while sick, to keep hands cleaned while handling food, to wear protective gear while handling food (aprons, gloves, hairnets, etc.) and to keep all surfaces that contact food clean. News outlets have reported that many restaurants, stores and delivery services have ramped up these protocols to further combat COVID-19.

That said, going into a crowded grocery store may not be the best idea if you’re high-risk—or even if you’re not. Frequently visiting high-traffic, high-germ-transfer locations like large food stores could cause you to come into contact with the virus. Using online grocery shopping apps, having groceries delivered, or using a curb-side pick-up option are all good alternatives. If these options are not available where you live, try shopping in smaller, less crowded markets or during “non-peak” hours for shopping.

If none of these options will work for you, you can still practice good hygiene and mitigate your chances of coming into contact with the virus. First, avoid touching your face with your hands while you shop—this practice helps prevent germ transfer between surfaces and your body. Nicely, many stores have hand sanitizer stations at the front door and throughout the store for patrons to use—because even when we try, we may still touch our faces from time to time. Finally, avoid close contact (within six feet) with any people in the store who are sneezing or coughing and be sure to clean your hands by washing them or using hand sanitizer when you leave or as soon as you get home.

As for using food delivery apps for restaurant menu items, the people who are preparing and delivering food should be using the same safe food-handling practices as those who are in the restaurant serving meals. Having food delivered will minimize person-to-person contact, which is helpful for decreasing germ and sickness transfer. However, preparing meals at home is the best way to minimize contact.

Mala Mogodu🤤

This is one of my favorite meal, forget the fancy gourmet meals I've ever eaten.

INGREDIENTS 

Mala mogodu, salt, normal paprika, crushed chillies, rich oxtail powder and onions

METHOD 

• You need fresh and clean mala mogodu, cut it into pieces and put it in the pot

• Do not add water when starting to cook, it will release all it excess water

• Close the pot lead and let it boil, you can put few onion rings on the lid to avoid flies

• After few minutes check if it water has released then mix well and let it cook till the water dries out

• If it water has dried add you hot water ,mix well, close the pot and let it cook till soft

• Towards the end add I teaspoon of (normal paprika,  salt, crushed chillies, rich oxtail powder) and half chopped medium onion, you can increase the measurements if you're cooking for a large number of people, I only cooked 1kg

• Cook till your onions are well done, your soup should be thick but runny

• You can then enjoy with your favourite starch, best served while hot

Chicken penne🤤

Try this yummy🤤😋 chicken penne receipe
#AllYouNeedIsFood

Prawn salad😋

Try this mouth-watering prawn salad🤤🤤🤤 

Ingredients:
1.Prawns
2.Oil
3.Butter
4.Mixed herbs and parsley
5.Crushed garlic 
6.Frilly lettuce 
7.Boiled egg
8.Sliced tomatoes 
9.Sliced cucumber
10.Sliced onions
11.Feta cheese

Method:
1. In a large pan heat the oil and butter. Add the prawns and garlic then stir well.  
2. Stir-frY until the prawns are pink and cooked through (4-5mins).
3. Season with salt, black pepper, mixed herbs and parsley. 
4. In a bowl add cucumber, onions, tomatoes(all sliced), lettuce, boiled egg, feta cheese and prawns.
5. You can add salad dressing if you don't like dry salad.

 ENJOY!!!

Introduction 😊🥰