Food
3 mistakes to avoid when cooking fried rice
When it comes to top-tier rice, fried rice is challenging the top position with jollof. Fried rice has its origin from China and it has since grown from just rice and vegetables to a meal with different combinations cooked in many countries of the world.
To avoid spoiling your elite dish, here are three mistakes to avoid when cooking fried rice:
1) Cooking your rice till it’s too soft
The first mistake to avoid when cooking fried rice is overcooking. The first step in most recipes for fried rice is boiling your rice. It is important to note that the process of frying your vegetables and the rice also introduces more heat to your rice and makes it even softer.
With this in mind, there is no need adding so much water while boiling the rice as doing so will just leave you with a fried rice that looks mushy and no one likes that. If you are not sure of the right amount of water to use in boiling, you can always add a little at first and keep monitoring and adding more water where necessary.
2) Overcrowding your frying pan/wok
Another mistake to avoid while cooking your fried rice is overloading your frying pan, wok or whatever pot you use in cooking. This is wrong because fried rice is one meal that has to do with lots of stirring and you will need enough space to do that continuously or at least, as much as is needed.
Overcrowding your pan prevents this. A good way to avoid this if you do not have a big enough frying pan or wok, is to cook in batches. This helps you to stir properly and ensures all the vegetables are cooked properly.
3) Not storing properly
The issue most people have with the Nigerian fried rice is how it goes bad easily. This is actually because of the high content of oil which makes it the perfect medium for growth of microorganisms that do not only spoil your food, but can cause food poisoning.
This is why it is important to store properly immediately after cooking. One thing you can do is refrigerating the fried rice the remaining after dishing out what you can consume for that day. Another way is to reheat immediately after frying, especially if you fried in batches.
You could also fry only the batch you need for that day and refrigerate your vegetables and remaining boiled rice for later.
Food
Eight foods to avoid on an empty stomach
What you eat first thing in the morning sets the tone for your day. After a night of fasting, your body is ready for the right kind of fuel to boost your energy and get your metabolism going.
However, some foods can cause discomfort, bloating, or irritation when eaten on an empty stomach—especially acidic ones that can be tough on your stomach lining.
On the flip side, starting your day with a balanced breakfast that includes protein, healthy fats, and fibre can keep your blood sugar steady, sharpen your focus, and give you energy that lasts.
Here are eight foods you should skip on an empty stomach:
1. Citrus fruits
Citrus fruits like oranges, grapefruits, and lemons are packed with vitamin C and antioxidants, making them great for your health. But when eaten on an empty stomach, their high acidity can irritate your stomach lining. This can lead to acid reflux, bloating, or even heartburn. Plus, their tangy flavour can trigger your stomach to produce too much gastric acid, which may cause discomfort.
2. Coffee
For many, coffee is a morning ritual. However, drinking it on an empty stomach can be harsh on your digestive system. The caffeine in coffee can ramp up stomach acid production, which may cause acid reflux, heartburn, or even gastritis if there’s nothing in your stomach to balance it out. On top of that, coffee can dehydrate you, especially if it’s the first thing you drink in the morning.
3. Spicy foods
Spicy foods like chilli or hot sauce might be delicious, but they aren’t the best idea on an empty stomach. These fiery options can increase gastric acid production, which can lead to acid reflux and heartburn. Spices can also irritate the stomach lining, leaving it more susceptible to inflammation and discomfort.
4. Sugary foods
Sugary treats like pastries, sugary cereals, or sweetened drinks might seem like a quick way to start your day, but they can backfire. Eating them on an empty stomach causes your blood sugar to spike rapidly, giving you a short-lived energy boost followed by a crash. This crash can leave you feeling tired and cranky. Sugary foods can also disrupt digestion, causing bloating and discomfort.
5. Yoghurt
Yoghurt is generally considered a healthy snack, but it’s not ideal for an empty stomach. The natural acidity in yoghurt can irritate sensitive stomachs and may reduce the effectiveness of the probiotics it contains. These beneficial bacteria can struggle to survive in the highly acidic environment of an empty stomach.
6. Fried foods
Fried foods like doughnuts, French fries, or fried chicken are heavy and take longer to digest. Eating them on an empty stomach can overwhelm your digestive system, leading to bloating, indigestion, or even nausea. Their high fat content also slows down digestion, making you feel sluggish and uncomfortable.
7. Raw vegetables
Raw vegetables are undeniably healthy, but eating them on an empty stomach can be rough on your digestive system. Their high fibre content and certain enzymes can lead to gas and bloating. Vegetables like broccoli, cabbage, and cauliflower are particularly challenging because they are harder to digest when your stomach is empty.
8. Carbonated drinks
Starting your day with soda or sparkling water isn’t the best idea. The carbon dioxide in these drinks can create gas in your stomach, leaving you feeling bloated and uncomfortable. They can also irritate your stomach lining and disrupt digestion.
Conclusion
Choosing the right foods for an empty stomach is key to starting your day on the right note. Avoiding these eight foods can help you feel more comfortable and energized. Instead, reach for options that are easy on your stomach, like oatmeal, bananas, or whole-grain toast with eggs. These choices will give you a healthy and balanced start to your day.
Food
The numerous reasons to include fibre-rich foods in your diet
Zainab Abdullahi, an Abuja-based nutritionist, has advised Nigerians to add fibre rich foods in their diets in order to reduce the risk of developing life-threatening illnesses.
Abdullahi told the NAN on Tuesday that consuming foods high in fibre helps combat diseases such as high blood pressure and diabetes, among others, from deteriorating.
She explained that such foods also help to prevent constipation, control sugar level, prevent stroke as well as colon cancer.
Abdullahi described fibre as a part of plant-based foods such as whole grains, fruits, vegetables, nuts and beans that passed through the body undigested thereby living the digestive system clean and healthy.
She noted that foods rich in fibre help ease bowel movements and as well aid in flushing bad cholesterol and harmful carcinogens out of the body.
The nutritionist differentiated types of fibre as soluble and insoluble fibre.
According to her, soluble fibre dissolves in water and helps control blood sugar level as well as reduces cholesterol, while the insoluble does not dissolve in water but helps prevent constipation as well as boost the immune system.
Abdullahi also said that eating foods high in fibre helps reduce the risk of inflammation of the intestine, haemorrhoids, gallstones, kidney stones and provides relief on individual with irritable bowel syndrome (IBS).
According to her, research has shown that diets high in fibre could help lower the risk of developing gastroesophageal reflux disorder, ulcers and some cancers.
The expert described soluble fibre as an important element for a healthy heart and also helps improve the cholesterol level as well as lower bad cholesterol.
“Consumption of foods such as tomatoes, leafy green, carrots, flaxseed, beans, watermelon and pawpaw, among others, are high in fibre and helps fight certain diseases.
“A high fibre diet helps reduce the risk of metabolic syndrome, diabetes, stroke and high blood pressure, reduce inflammation and help shed excess weight especially around the abdomen.
“Eating high fibre diets can help prevent colorectal cancer, stomach, mouth as well as helps flush toxins out of the body.
“It also aid digestion and key in maintaining healthy weight,’’ she said.
Abdullahi, therefore, urged individuals to start adding high fibre into their diets as well as increase their water intake in order to avoid uneasiness.
She, however, recommended consumption of 21 to 38 grams of fibre per day for optimal health.
Food
Oats, potatoes… 8 foods that help lower blood pressure
High blood pressure (HBP), or hypertension, is often referred to as the “silent killer” because it typically has no noticeable symptoms. But if left untreated, it can lead to serious health issues like heart disease, stroke, and kidney damage.
According to a study, over a billion adults have hypertension with prevalence among adults in low and middle-income countries.
While medication is a common treatment, dietary choices also play a significant role in lowering blood pressure.
Several studies have proven that adding certain foods to your daily meals can help reduce hypertension naturally.
Without further ado, here are foods to incorporate into your diet to help lower blood pressure.
- Oats
Oats are rich in beta-glucan, a type of soluble fiber that has been linked to lower blood pressure levels.
Beta-glucan works by reducing cholesterol levels, which in turn helps to lower blood pressure.
A study on hypertensive rats found that beta-glucan and avenanthramide C present in oats reduce the levels of malondialdehyde, a marker of oxidative stress in the rats.
This suggests that the fiber in oats can help prevent high blood pressure and reduce the risk of cardiovascular diseases.
So, adding a bowl of oatmeal to your diet is a healthy way of managing blood pressure. You can also add fruits, nuts, or seeds to enhance the taste and health benefits.
Potatoes
Potatoes are filled with several plant-based compounds, making them an excellent addition to a blood pressure-lowering diet.
Potatoes are rich in potassium, which helps counteract the effects of sodium in the body and aids in the regulation of blood pressure.
They also contain magnesium, another mineral that contributes to healthy blood pressure levels by promoting the relaxation of blood vessels.
A 2021 study involving 30 adults with HBP found that a diet with potatoes, particularly boiled and baked, helped reduce systolic blood pressure significantly.
When trying to add potatoes to your diet, avoid fried potatoes. Opt for boiled or baked potatoes to maximise their benefits.
Beets
Beets are rich in dietary nitrates, which the body converts into nitric oxide.
Nitric oxide relaxes and dilates blood vessels, which improves blood flow and reduces blood pressure.
Studies have shown that drinking beet juice or adding beets to your meals can lead to a significant reduction in blood pressure, especially in those with hypertension.
To add beets to your diet, you can roast them, blend them into smoothies, or enjoy them in salads.
- Eggs
Eggs can be a valuable part of a blood pressure-lowering diet as they are filled with high-quality protein and nutrients.
The proteins in eggs have been shown to have antihypertensive effects by acting as natural inhibitors of angiotensin-converting enzyme (ACE), which is involved in blood pressure regulation.
A 2023 study also found that eating five eggs or more per week can help reduce systolic blood pressure levels.
- Leafy greens
Leafy greens like spinach and kale are rich in potassium. Potassium is a mineral that helps balance the sodium levels in your body.
Sodium is a major contributor to high blood pressure, and by increasing potassium intake, the body can better eliminate sodium through urine.
This process helps reduce tension in the blood vessels, leading to lower blood pressure.
Including a variety of leafy greens in your diet, whether in salads, smoothies, or as side dishes, can be a natural way to manage hypertension.
- Berries
Berries like blueberries, strawberries, and cranberries are loaded with antioxidants including flavonoids and anthocyanins.
Anthocyanins have been said to increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow.
This may help lower blood pressure levels.
A study on various types of berries, including whole, freeze-dried, or juice forms, also found that they can help reduce systolic blood pressure by over 3 mm Hg.
Incorporating berries into your diet is quite easy. Because they make for a great snack, topping for yogurt or oatmeal.
- Nuts and seeds
Nuts and seeds have been shown to have a beneficial effect on blood pressure.
These nuts and seeds include flaxseed, chia seeds, walnuts and almonds.
They offer a concentrated source of nutrients important for blood pressure control, including fiber and arginine.
Arginine is an amino acid that produces nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction.
- Yogurt
Yogurt is a great source of calcium and potassium and also contains probiotics that support overall cardiovascular health.
A review found that consuming three servings of dairy per day can help lower blood pressure by 13%.
A 200-gram increase in one’s diet per day is linked to a 5% reduction in risk for high blood pressure.
However, be sure to choose plain, unsweetened varieties to avoid excess sugar. Making these dietary changes helps you take a proactive approach to your health.
Potentially reducing the need for medication and decreasing the risk of serious health complications.
However, always consult your healthcare professionals before making significant changes to your diet or treatment plan.
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