Recipes/Ingredients

Recipe: Drink Your Way to Weight Loss-Mixed Berry Greens

This Mixed Berry green smoothie is a plant-based wellness booster. It is rich in antioxidants, contains complex carbs, and healthy fats from a variety of superfoods such as kale, chia seeds, spinach, blueberries, and strawberries. This supercharged drink helps in cleansing, purifying, rejuvenating, and supporting the body’s liver, blood, and colon while helping to increase your energy levels and enhances your weight loss regimen.

Recipe: The Nutritional Facts of Lobster

Recipe: The Nutritional Facts of Halibut

This low-fat low-calorie highly rich in protein fish has both nutritional and medicinal values. Protein can help build and repair muscle, suppress appetite, and support weight loss. This fish is also very rich in many nutrients such as selenium, niacin, phosphorus, magnesium, vitamin b6, b12, and omega H3. Halibut’s selenium, niacin and omega-3 contents can help reduce the negative effects of chronic inflammation and supports heart health. The fish can be seasoned with so many different spices and can be served with several vegetables and fruits. Refer to the Red Snapper article for more information about the vegetables and fruits.

Recipe: The Nutritional Facts of Spinach

Spinach is a nutrient rich vegetable that is an excellent source of vitamins and minerals. One cup of raw spinach (about 30 grams) contains

Calories:7

Protein :0.85 grams

Carbohydrates:1.09 grams

Fiber:0.7 grams

Fat:0.12 grams

Vitamins A:56% of the Daily value (DV)

Vitamins C: 14% of the DV

Vitamins K: 181% of the DV

Folate: 15% of the DV

Iron: 5% of the DV

Calcium : 2% of the DV

Potassium:4% of the DV

Spinach is also rich in antioxidants and other beneficial plant compounds, which may have a range of health benefits. It is a versatile vegetable that can be eaten raw in salads or cooked in a variety of dishes, such as soups, stews, and stir fries.

Recipe: The Nutritional Facts of Strawberries

Nutrient per 100 grams (3.5 ounces) of strawberries:

Calories: 32 kcal
Protein: 0.67 g
Fat: 0.30 g
Carbohydrates: 5.68 g
Fiber: 2 g
Sugars: 4.89 g

Vitamins:

Vitamin C: 58.8 mg (98% Daily Value)
Vitamin K: 2.2 mcg (3% Daily Value)
Folate: 24 mcg (6% Daily Value)
Vitamin B6: 0.047 mg (2% Daily Value)
Vitamin E: 0.29 mg (1% Daily Value)
Niacin: 0.386 mg (2% Daily Value)
Riboflavin: 0.022 mg (1% Daily Value)
Thiamin: 0.024 mg (2% Daily Value)
Manganese: 0.386 mg (19% Daily Value)
Potassium: 153 mg (4% Daily Value)
Magnesium: 13 mg (3% Daily Value)
Phosphorus: 24 mg (2% Daily Value)
Calcium: 16 mg (2% Daily Value)
Iron: 0.30 mg (2% Daily Value)
Zinc: 0.14 mg (1% Daily Value)
Sodium: 1 mg (0% Daily Value)

Strawberries are low in calories and fat, and are a good source of dietary fiber and vitamin C. They also contain small amounts of other vitamins and minerals such as vitamin K, folate, potassium, and manganese. Strawberries are a rich source of antioxidants, particularly vitamin C, which is important for immune function and skin health. They are also a good source of dietary fiber, which can help promote digestive health. Strawberries are naturally sweet and are a good source of natural sugars, making them a tasty and healthy addition to your diet.

Recipe: Nutritional Facts of Orange (Orombo)

On the size, variety, and freshness of the orange. Here is a detailed breakdown of the nutritional facts for an average-sized orange (about 154 grams)

Calories: 80
Total Carbohydrates: 19.5g
Dietary Fiber: 3.1g
Sugars: 14.4g
Protein: 1.3g
Total Fat: 0.3g
Saturated Fat: 0.03g
Monounsaturated Fat: 0.055g
Polyunsaturated Fat: 0.086g
Cholesterol: Omg
Vitamin C: 70.3mg (117% of the Recommended Daily Value, or DV)
Folate: 39.1mcg (10% DV)
Potassium: 232mg (7% DV)
Thiamin (Vitamin B1): 0.087mg (6% DV)
Vitamin A: 2951U (6% DV)
Calcium: 52.4mg (5% DV)
Magnesium: 15.4mg (4% DV)

Oranges are a good source of vitamin C, a powerful antioxidant that helps boost the immune system and supports collagen production. They are also a good source of dietary fiber, which aids in digestion and helps maintain healthy cholesterol levels. Oranges are low in calories and fat, making them a healthy and refreshing choice for a snack or addition to your diet.

Recipe: Nutritional Facts of Apple

Serving size: 1 medium-sized apple (3.5 0z or 100 g)

Macronutrients:

Calories: 52 kcal
Carbohydrates: 13.81 g
Dietary fiber: 2.4 g
Sugars: 10.39 g
Protein: 0.26 g
Fat: 0.17 g

Vitamins:

Thiamin (vitamin B1): 0.017 mg
Riboflavin (vitamin B2): 0.026 mg
Niacin (vitamin B3): 0.091 mg
Vitamin B6: 0.041 mg
Folate (vitamin B9):
Pantothenic acid (vitamin B5): 0.061 mg
Choline: 4.2 mg

Minerals:

Calcium: 6 mg
Iron: 0.12 mg
Magnesium: 5 mg
Phosphorus: 11 mg
Potassium: 107 mg
Sodium:1 mg
Zinc: 0.04 mg
Copper: 0.027 mg
Manganese: 0.035 mg
Selenium: 0.1

Phytochemicals:

Flavonoids, including quercetin, epicatechin, and kaempferol, which are antioxidants and have potential health benefits.

Please note that these values may vary depending on the specific type and variety of apple.

Also, the nutritional content may vary slightly based on factors such as ripeness, storage conditions, and cooking methods.

Recipe: Nutritional Facts of Pineapple (Ope oyinbo)

Nutrient Per 100 grams (3.5 oz) Per 1 cup,

Chunks (165 g)
Calories 50 kcal 83 kcal
Carbohydrates 13.12 g 21.65 g
Fiber 1.4 g 2.3 g
Sugars 9.85 g 16.25 g
Protein 0.54 g 0.89 g
Fat 0.12g 0.20 g
Saturated Fat 0.018 g 0.030 g
Monounsaturated Fat 0.008 g 0.013 g
Polyunsaturated Fat 0.041 g 0.067
Cholesterol O mg 0 mg

Vitamins:

Vitamin C 47.8 mg 79.1 mg
Vitamin A 58 IU 96
Vitamin B6 (Pyridoxine) 0.112 mg 0.185 mg
Vitamin B9 (Folate) 18 mg 30
Vitamin B1 (Thiamine) 0.079 mg 0.130 mg
Vitamin B2 (Riboflavin) 0.032 mg 0.053 mg
Vitamin B3 (Niacin) 0.500 mg 0.825 mg
Vitamin E 0.02 mg 0.033 mg
Calcium 13 mg 21 mg
Magnesium 12 mg 20 mg
Phosphorus 8 mg 13 mg

Minerals:

Potassium 109 mg 180 mg
Sodium 1 mg 2 mg
Zinc 0.12 mg 0.20 mg
Manganese 0.927 mg 1.534 mg
Copper 0.110 mg 0.182 mg
Iron 0.29 mg 0.48 mg
Selenium 0.1 mg 0.2 mg

Recipe: Nutritional Facts of Cucumber

Nutritional facts cucumbers per 100 grams of raw cucumber:

Calories: 15 kcal
Carbohydrates: 3.63 g
Fiber: 0.5 g
Protein: 0.65 g
Fat: 0.11g
Vitamin C: 2.8 mg
Vitamin K: 16.4 Mg
Folate:7 mg
Calcium: 16 mg
Magnesium: 13 mg
Potassium: 147 mg
Cucumber Nutrition Facts
Water: 95.23 g

It’s important to note that these values are approximate and may vary depending on the variety, size, and freshness of the cucumber. Cucumbers are low in calories, a good source of hydration due to their high water content, and contain small amounts of essential vitamins and minerals. They are also naturally low in fat and a good source of dietary fiber.

Cucumbers can be a healthy addition to a balanced diet and can be enjoyed in salads, sandwiches, or as a refreshing snack.

Recipe: Nutritional Facts of Carrot

Nutritional facts for carrots, raw, per 100 grams:

Calories: 41
Carbohydrates: 9.58 grams
Protein: 0.93 grams
Fat: 0.24 grams
Fiber: 2.8 grams
Sugar: 4.74 grams
Vitamin A: 8,333 |U (International Units)
Vitamin C: 5.9 milligrams
Vitamin K: 13.2 micrograms
Folate: 19 micrograms
Potassium: 320 milligrams
Calcium: 33 milligrams
Magnesium: 12 milligrams
Phosphorus: 35 milligrams
Sodium: 69 milligrams

Note: Nutritional values may vary slightly depending on the variety, freshness, and preparation of carrots.

Recipe: Nutritional Facts of Cabbage

Nutritional facts for cabbage, which may vary slightly depending on the specific types of cabbage and how it is prepared. Please note that these values are appropriate and can vary depending on various factors such as growing conditions, freshness and cooking methods.

Nutritional facts for cabbage per 100 grams, based on typical values:

Energy: 25 kcal
Carbohydrates: 5.8 g
Fiber: 2.5 g
Protein: 1.3 g
Fat: 0.1 g
Vitamin C: 36.6 mg
Vitamin K: 76 mg
Folate: 53 mg
Calcium: 40 mg
Potassium: 170 mg
Magnesium: 12 mg
Phosphorus: 26 mg
Iron: 0.5 mg

Cabbage is a low-calorie and nutrient-rich vegetable that is a good source of dietary fiber, vitamin C, vitamin K, and folate. It also contains small amounts of minerals such as calcium, potassium, magnesium, and iron. Cabbage is often consumed cooked or raw, and can be incorporated into a variety of dishes such as salads, soups, stir-fries, and stews.

Recipe: The Nutritional Facts of Banana(Ogede)

Here are the typical nutritional facts for a medium-sized banana (about 7-8 inches long, approximately 118 grams)

Calories: 105

Total Fat: 0.39 grams

Cholesterol: 0 milligrams

Sodium:1 milligram

Potassium: 422 milligrams

Total Carbohydrate: 27 grams

Dietary Fiber: 3.1 grams

Sugars: 14 grams

Protein: 1.29 grams

Vitamin C: 10.3 milligrams

Vitamin B6: 0.43 milligrams

Folate: 24 micrograms

Vitamin A: 76 international units

Calcium: 6 milligrams

Iron: 0.26 milligrams

Magnesium: 32 milligrams

Please note that these values are approximate and may vary depending on the size and ripeness of the banana

Recipe: Nutritional Facts of Watermelon

The nutritional facts of watermelon, per 100 grams (3.5 ounces) of raw watermelon, are as follows:

Calories: 30

Total Carbohydrates: 7.55 grams

Dietary Fiber: 0.4 grams

Total Sugars: 6.20 grams

Protein: 0.61 grams

Total Fat: 0.15 grams

Cholesterol: 0 milligrams

Sodium: 1 milligram

Potassium: 112 milligrams

Vitamin C:8:1 milligrams

Vitamin A: 28 micrograms

Lycopene: 4532 micrograms

It’s important to note that the nutritional content of watermelon may vary depending on factors such as ripeness, variety, and growing conditions. These values are approximate and may differ in specific cases. Additionally, watermelon is a good source of hydration as it is high in water content, making it a refreshing and hydrating fruit option.

Recipe: Nutritional Facts of Coconut(Agbon)

Coconut Nutritional Facts

Coconut per 100grams, approximate values):

Energy: 354 calories

Carbohydrates: 15.23 grams

Protein:3.33 grams

Total Fat: 33.49 grams

Saturated Fat: 297 grams

Monounsaturated Fat: 1.43 grams

Polyunsaturated Fat: 0.37 grams

Fiber:9 grams

Sugar: 6.23 grams

Vitamin C: 3.3 milligrams

Vitamin E: 0.24 milligrams

Vitamin B6: 0.054 milligrams

Folate: 26 micrograms

Iron: 2.43 milligrams

Zinc: 11 milligrams

Potassium: 356 milligrams

Phosphorus: 113 milligrams

Magnesium: 32 milligrams

It’s important to note that the nutritional content of coconut can vary depending on factors such as growing conditions, processing, and storage.

Recipe: Nutritional Facts of Mango

The following are the nutritional facts for a raw mango, per 100 grams (3.5 ounces) of edible portion:

Energy: 60 kcal

Carbohydrates: 15 grams

Fiber: 1.6 grams

Sugars: 13.7 grams

Protein: 0.82 grams

Fat: 0.38 grams

Vitamin C: 36.4 milligrams

Vitamin A: 54 micrograms

Vitamin E: 0.9 milligrams

Vitamin K: 4.2 micrograms

Folate: 14 micrograms

Potassium: 168 milligrams

Magnesium: 10 milligrams

Phosphorus: 14 milligrams

Calcium: 11 milligrams

Iron: 0.16 milligrams

It’s worth noting that the nutrient content of mangoes can vary depending on factors such as ripeness, variety, and growing conditions.

Recipe: Nutritional Facts of Papaya(Ibepe)

Here is the nutritional information for papaya, Serving size: 1 cup (1409) of papaya chunks

Nutrients:

Calories: 62 kcal

Total Fat: 0.2g

Sodium: 8mg

Potassium: 360mg

Total Carbohydrates: 16.5g

Dietary Fiber: 2.5g

Sugars: 11g

Protein: 0.9g

Vitamin A: 1565 IU

Vitamin C: 86.5mg

Folate: 53 mg

Vitamin E: 0.3mg

Calcium: 33mg

Magnesium: 21mg

Phosphorus: 10mg

Note: Nutrient values are approximate and may vary depending on the specific variety and ripeness of papaya.

Recipe: Nutritional Facts of Tomato

The nutritional facts for tomatoes, serving size of 1 medium-sized tomato (approximately 123 grams):

Calories: 22

Total Carbohydrates: 4.8 grams

Dietary Fiber: 1.5 grams

Total Sugars: 3.2 grams

Protein: 1.1 grams

Total Fat: 0.2 grams

Saturated Fat: 0.03 grams

Sodium: 6 milligrams

Potassium: 292 milligrams

Vitamin C: 15.6 milligrams

Vitamin A: 1025 international units (IU)

Vitamin K: 7.9 micrograms

Folate: 27 micrograms

Please note that nutritional values may vary slightly depending on the specific type and ripeness of the tomato.

Recipe: Nutritional Facts of Bell peppers

Nutrient values per 100 grams (raw, green bell pepper):

Calories: 20 kcal

Carbohydrates: 4.64 g

Protein: 0.86 g

Fat: 0.17 g

Fiber: 1.7g Vitamin C: 80.4 m

Vitamin A (as beta-carotene): 570 IU

Vitamin B6: 0.224 mg

Bell Pepper Nutritional Facts

Folate (Vitamin B9): 10 mg

Vitamin K:74 mg

Potassium: 175 mg

Magnesium: 10 mg

Phosphorus: 20 mg

Please note that these values are approximate and may vary depending on the specific type and color of bell pepper.

Recipe: Nutritional Facts of Green beans

Green beans, also known as string beans or snap beans, are a popular vegetable that are low in calories and a good source of several essential nutrients. Here’s the nutritional content of green beans per 100 grams (3.5 ounces):

Calories: Approximately 31 calories

Carbohydrates: Approximately 7 grams

Protein: Approximately 1.8 grams

Fat: Approximately 0.2 grams

Fiber: Approximately 2.7 grams

Vitamin C: Approximately 12 milligrams

Vitamin K: Approximately 14 micrograms

Folate: Approximately 33 micrograms, Manganese: Approximately 0.2 milligrams

Potassium: Approximately 209 milligrams

Please note that the nutritional content of green beans may vary slightly depending on the specific variety, preparation method, and cooking time.

Recipe: Nutritional Facts of Egg plant

The following is the nutritional information for eggplant (raw)

Serving size: 1 cup (82 g) of diced eggplant

Calories: 20

Total Fat: 0.2 g

Saturated Fat: 0 g

Trans Fat: 0 g

Cholesterol: O mg

Sodium:2 mg

Total Carbohydrate: 4.8 g

Dietary Fiber: 2.5 g

Total Sugars: 2.5 g

Protein: 0.8 g

Vitamin D: 0 IU

Calcium:9 mg

Iron: 0.2 mg

Potassium: 188 mg

Vitamin A: 22 IU

Vitamin C: 1.8 mg

Vitamin K: 2.9 mg

Please note that these values are approximate and may vary depending on the size and freshness of the eggplant. Also, the nutrient content may change depending on how the eggplant is prepared or cooked.

Recipe: Nutritional Facts of Okra

Nutritional value for raw okra, per 100 grams:

Calories: 33 kcal

Carbohydrates: 745 g

Protein: 1.92 g

Fat: 0.19g

Fiber:3.2

Sugar: 1.48 g

Calcium: 81 mg

Iron: 0.62 mg

Magnesium: 57 mg

Phosphorus: 61 mg

Potassium: 299 mg

Vitamin C: 23 mg

Vitamin A:36 IU

Vitamin K:31.3 mg

Note: Nutrient values may vary slightly depending on the variety and freshness of the okra.

Recipe: Nutritional Facts of Tangerine

Tangerines are a type of citrus fruit that are closely related to mandarins and oranges. They are known for their bright orange color, sweet flavor, and easy-to-peel skin. Here are the nutritional facts foratypical tangerine (approximately 76 grams):

Calories: 37

Carbohydrates: 9 grams

Fiber: 1.6 grams

Sugar:7 grams

Protein: 0.6 grams

Fat: 0.2 grams

Tangerines are also a good source of vitamins and minerals, including:

Vitamin C: 23% of the daily recommended value

Vitamin A: 10% of the daily recommended value

Potassium: 3% of the daily recommended value

Tangerines are also rich in antioxidants, such as beta-carotene and flavonoids, which may have health benefits such as reducing inflammation and preventing chronic diseases.

Recipe: Nutritional Facts of Plum

100 grams of raw plum contains the following nutritional values:

Calories: 46 kcal

Protein: 0.7 g

Fat: 0.3 g

Carbohydrates: 11.4 g

Fiber: 1.4 g

Sugar: 9.9 g

Calcium: 6 mg

Iron: 0.2 mg

Magnesium:7 mg

Phosphorus: 16 mg

Potassium: 157 mg

Vitamin C: 9.5 mg

Vitamin A: 17 IU

Plum Nutritional Facts.

Vitamin K:6.4 mcg

It’s important to note that these values may vary depending on the variety of plum and its ripeness.

Recipe: Nutritional Facts of Guava

Nutritional facts for 100 grams of raw guava

Calories: 68

Protein: 2.6 grams

Fat: 0.9 grams

Carbohydrates: 14.3 grams

Fiber: 5.4 grams

Sugar: 8.9 grams

Vitamin C: 228.3 milligrams (254% of the Daily Value)

Vitamin A: 624 international units (13% of the Daily Value)

Calcium: 18 milligrams (2% of the Daily Value)

Iron: 0.3 milligrams (2% of the Daily Value)

Potassium: 417 milligrams (9% of the Daily Value)

It’s worth noting that these values may vary depending on the variety and ripeness of the guava

Recipe: Nutritional Facts of Peach

peach (about 150 grams) with the skin:

Calories: 58

Protein: 1.4 grams

Fat: 0.4 grams

Carbohydrates: 14.3 grams

Fiber: 2.3 grams

Sugars: 13.2 grams

Vitamin A: 570 IU

Vitamin C: 9.9 mg

Vitamin E: 0.7 mg

Vitamin K:3.7 mg

Thiamine: 0.03 mg

Riboflavin: 0.05 mg

Niacin: 1.5 mg

Vitamin B6: 0.1 mg

Folate: 6.1 mg

Pantothenic acid: 0.2 mg

Calcium: 10.5 mg

Iron: 0.4 mg

Magnesium: 14.2 mg

Phosphorus: 26.4 mg

Potassium: 285 mg

Sodium: 0 mg

Zinc: 0.3 mg

Note that these values are approximate and may vary depending on factors such as the size and ripeness of the peach.

Recipe: Nutritional Facts of Broccoli

nutritional values for 1 cup (91 grams) of chopped broccoli, raw:

Calories: 55

Total Fat: 0.6 grams

Sodium: 30 milligrams

Total Carbohydrate: 1.2 grams

Dietary Fiber: 51 grams

Total Sugars: 2.2 grams

Protein: 4.2 grams

Vitamins c 81.2mg

Vitamin A: 567 International Units (IU)

Vitamin K: 92.5 micrograms

Folate: 57.3 micrograms

Calcium: 43.9 milligrams

Iron: 0.7 milligrams

Potassium: 457 milligrams

Please note that these values may vary depending on factors such as growing conditions, cooking methods, and measurement accuracy.

Recipe: Nutritional Facts of Celery

Nutritional value per 100 grams:

Calories: 16

Carbohydrates: 3.0 grams

Protein: 0.7 grams

Fat: 0.2 grams

Fiber: 1.6 grams

Sugar: 1.3 grams

Additionally, celery is a good source of vitamins and minerals, including vitamin K, vitamin C, potassium, and folate.

Recipe: Nutritional Facts of Kale

Nutritional values for raw kale per 100 grams (3.5 ounces) of edible portion:

Energy: 49 calories

Protein: 4.28 grams

Fat: 0.93 grams

Carbohydrates: 8./75 grams

Fiber: 3.6 grams

Sugar: 1.25 grams

Vitamin A: 4812 |U (International Units)

Vitamin C: 93.4 mg

Vitamin K: 389 g

Vitamin B6: 0.147 mg

Folate: 141 g

Calcium: 150 mg

Iron: 1.47 mg

Magnesium: 47 mg

Potassium: 491 mg

Please note that these values are approximate and can vary depending on the specific variety of kale, as well as how it is prepared and cooked.

Recipe: Nutritional Facts of Radish

The nutritional fact of one cup (116g) of sliced radish contains:

Calories: 19

Protein: 1gram

Fat: 0 grams

Carbohydrates: 4 grams

Fiber: 2 grams

Sugar: 2 grams

Sodium: 39 milligrams

Vitamin C: 29% of the daily value (DV)

Folate: 7% DV

Potassium: 6% DV

Calcium: 2% DV

Iron: 2% DV

Radishes are also a good source of antioxidants and other beneficial plant compounds.

Recipe: Nutritional Facts of Crab

Nutritional facts for 100 grams of crab meat (cooked, moist heat) include:

Calories: 87 kcal

Protein: 18.6 g

Fat: 1.2g

Cholesterol: 87 mg

Sodium: 324 mg

Potassium: 314 mg

Vitamin C: 5.6 mg

Vitamin B12:9.8 mg

Zinc: 2.3 mg

Selenium: 43.0 mg

It is important to note that nutritional values may vary depending on the species of crab, the specific cut of meat, and how it is cooked

Recipe: Nutritional Facts of Salmon

The nutritional value per 3-ounce (85g) serving of cooked salmon contains approximately:

Calories: 155

Protein: 22g

Fat: 6.7g

Saturated Fat: 1.4g

Monounsaturated Fat: 2.4g

Polyunsaturated Fat: 2.2g

Omega-3 Fatty Acids: 1.8g

Cholesterol: 55mg

Sodium:51mg

Salmon is also a good source of vitamins and minerals, including vitamin B12, vitamin D, selenium, and phosphorus.

Recipe: Nutritional Facts of Mushrooms (olu)

Mushrooms are a nutritious food that can be enjoyed in a variety of ways. Here are some of the nutritional facts of mushrooms per 100 grams:

Calories: 22
Protein: 3.1 grams
Fat: 0.3 grams
Carbohydrates: 3.3 grams
Fiber: 1 gram
Sugar: 2.1 grams

Mushrooms are also a good source of vitamins and minerals, including:

Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic acid)
Vitamin B6 (Pyridoxine)
Vitamin D (when exposed to sunlight)
Copper
Selenium

mushrooms are a low-calories nutrient-dense food that can be a healthy addition to a balanced diet.

Recipe: Nutritional Facts of Tilapia Fish(Epiya)

Tilapia fish is a popular freshwater fish that is commonly consumed around the world.

100 grams of cooked tilapia fish (without added fat) contains the following:

Calories: 128
Protein: 26.15 grams
Total fat: 2.73 grams
Saturated fat: 0.825 grams
Cholesterol: 57 milligrams
Sodium: 45 milligrams
Tilapia: Nutritious and Delicious
Potassium: 451 milligrams

Tilapia fish is also a good source of vitamins and minerals, including:

Vitamin B12
Niacin
Phosphorus
Selenium

In addition, tilapia fish is low in saturated fat and calories, making it a healthy protein source for individuals looking to manage their weight or reduce their intake of saturated fat.

However, it is important to note that the nutritional value of tilapia fish can vary depending on the type of feed used in its production and the farming practices used.

Recipe: Nutritional Facts of Red Snapper

Nutritional value of red snapper fish as per 100-gram serving of red snapper fish contains approximately:

109 calories
20.6 grams of protein
0.8 grams of fat
0 grams of carbohydrates
57 milligrams of sodium
250 milligrams of potassium

Red snapper fish is also a good source of vitamins and minerals, including:

Vitamin B12
Vitamin D
Calcium
Iron
Magnesium

In terms of medicinal value, red snapper fish is believed to have anti-inflammatory properties, which may be helpful in reducing the risk of chronic diseases such as heart disease and arthritis. It is also a good source of omega-3 fatty acids, which have been linked to a reduced risk of heart disease, stroke, and some forms of cancer.

It is worth noting that the nutritional and medicinal value of red snapper fish may vary depending on factors such as the fish’s diet and the way it is prepared. It is always important to ensure that any fish you consume is cooked properly to reduce the risk of foodborne illness.

Recipe: The Nutritional Facts of Grapefruit

Grapefruit is a citrus tree known for its large, sour to semi-sweet, and bitter fruit. It is used nutritionally as fruit, the extracts, and oil from the peel have medicinal value. Grapefruit is used in controlling many diseased conditions and aids healthy fat digestion. It is a great source of many nutrients such as vitamin C, fiber, potassium, and pectin. People commonly take grapefruit by mouth for-

weight loss
asthma
high cholesterol
cancer, and many other disease conditions.

CAUTION

Please note that grapefruit may not be beneficial to-

Pregnant women and/or women breast feeding
Post-menopausal adults and
People with abnormal heart conditions

Recipe: The Medicinal and Nutritional facts of Blueberry

Blueberries are natural antioxidants that are rich in fiber and Vitamin C. They can be found locally in many grocery stores, and farmers markets.

Medicinal Use

Blueberries can be used to reduce the effect of many disease conditions including reducing inflammation in cancer cells. They can also be used to…

improve cognitive skills
reduce high blood pressure
enhance the reduction of diabetic condition

Nutritional Use

Blueberries juice enhances athletic performance, and the anti-aging process.

Recipe: The Medicinal and Nutritional Values of Palm Oil (Epo Pupa)

Palm oil is an editable oil from the fruit of the oil palm tree. They are widely used in cooking in West Africa, and they contain saturated and unsaturated fats. Palm oil are antioxidants with rich medicinal and nutritional values. Some types of palm oil are also rich in beta-carotene, and vitamin E.

Medicinal Values

Palm oil can help prevent many disease conditions including

vitamin A deficiency

Malaria

heart disease

cancer

Nutritional Values

Palm oil is used in making many delicious West African soups including Egusi, Ogbono and Edikaikang soup.

Recipe: Medicinal and Culinary Use of Coconut Water (Omi Agbon)

Coconut is the fruit found on a specie of palm tree, one of the most useful trees in the world. Palm trees are often referred to as the “tree of life”. Coconuts are distinct from other fruits because their endosperm contains a large quantity of clear liquid, called coconut juice or coconut water. Commonly found on the coast of West Africa, the coconut palm thrives on sandy soils and is highly tolerant of saline ocean water. Coconut water has medicinal and culinary values.

Medicinal Use

Coconut water is the clear liquid found inside immature coconuts. As the coconut matures, the water is replaced by coconut meat. Coconut water is sometimes referred to as green coconut water because the immature coconuts are green in color.

Coconut water has medicinal value for many health conditions including as a solution for treating dehydration related to diarrhea or exercise. Some research shows that consuming coconut water can help prevent dehydration in children with mild diarrhea.
Some athletes use coconut water to replace fluids after exercise. Coconut water helps people rehydrate after exercise. Coconut water is rich in carbohydrates and electrolytes such as potassium, sodium, and magnesium. Because of this electrolyte composition, there is a lot of interest in using coconut water to treat and prevent dehydration.
Coconut water helps improve exercise performance.
Coconut water is also used for control and treatment of high blood pressure.

Culinary Use

Coconut water is different than coconut milk. Coconut milk is produced from an emulsion of the grated meat of a mature coconut. Coconut water is commonly used as a beverage and cooking certain savory W/African cuisines.

juice or coconut water. Commonly found on the coast of West Africa, the coconut palm thrives on sandy soils and is highly tolerant of saline ocean water. Coconut water has medicinal and culinary values.

Medicinal Use

Coconut water has medicinal value for many health conditions including as a solution for treating dehydration related to diarrhea or exercise. Some research shows that consuming coconut water can help prevent dehydration in children with mild diarrhea.
Some athletes use coconut water to replace fluids after exercise. Coconut water helps people rehydrate after exercise. Coconut water is rich in carbohydrates and electrolytes such as potassium, sodium, and magnesium. Because of this electrolyte composition, there is a lot of interest in using coconut water to treat and prevent dehydration.
Coconut water helps improve exercise performance.
Coconut water is also used for control and treatment of high blood pressure.

Culinary Use

Recipe: The Medicinal and Nutritional Values of Green Spinach (Efo Amunututu)

Spinach is a versatile leafy green commonly found in many parts of the world including Nigeria, West Africa. This vegetable has great medicinal and nutritional use. They are great antioxidants, anti-inflammatory, and contains many vitamins and minerals including vitamins A, C, and folate, as well as minerals such as manganese, magnesium, calcium, zinc, and iron. Spinach can enhance the body to fight against many diseased conditions including osteoporosis, certain eye conditions, certain cardiovascular conditions, and iron deficiency anemia.

Spinach has great nutritional values when eaten as food, and used in many cuisines by the Yoruba people of Nigeria. It provides a low calorie, nutrient dense option to add to many different recipes, or to use in a simple salad. It is also a good source of fiber and even contributes a small amount of protein to the diet.