Berakah Nutrition

02/09/2021

02/09/2021

One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! Kenyan Avocados are naturally sodium, sugar and cholesterol free.

One-third of a medium avocado (50g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient dense food choice. The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat! Kenyan Avocados are naturally sodium, sugar and cholesterol free.

02/09/2021

As we have entered the avocado season, Berakah Nutrition is excited to share important facts about avocadoes and give you more reasons to consume them at any time of the day..
check out our next posts😊😊

As we have entered the avocado season, Berakah Nutrition is excited to share important facts about avocadoes and give you more reasons to consume them at any time of the day..

check out our next posts😊😊

02/09/2021

DELICIOUS WAYS TO ENJOY THE AVOCADO
21. In Pasta Sauces
Avocados can be used to make a delicious and creamy avocado sauce for pasta dishes.
Vegetables that go well with this sauce include tomatoes and corn, as in this recipe.
Moreover, you can add a spin to your mac and cheese by incorporating avocado into the recipe.
22. In Pancakes
Pancakes are high in carbs, but adding avocado can provide extra nutrients, vitamins and minerals.
These pancakes also have an attractive green color and creamy, thick consistency.
Additionally, you can add fruit to increase the nutrient content of the pancakes, as in this delicious recipe for blueberry-avocado pancakes.
23. In Drinks
Avocados can be used to make incredible cocktails like margaritas, daiquiris or martinis.
Even though they're all made differently, they have a similar creamy consistency.
Non-alcoholic versions of these drinks can be made by simply omitting the alcohol from the recipes.
AMAZING AVOCADO
Consuming avocados has been shown to benefit your health.
They're surprisingly easy to incorporate into recipes, contributing to both the texture and nutrient content of many meals.
If you have a favorite avocado recipe, feel free to post it in the comments below.

02/09/2021

NUTRITIOUS WAYS OF ENJOYING YOUR AVOCADO
15. In Smoothies
Smoothies can be a perfect meal or snack substitute.
You can combine avocado with green, leafy vegetables like kale and fruits like banana, pineapple or berries. Plus, for a protein-packed smoothie, try adding some protein powder, Greek yogurt or milk.
For a quick smoothie, blend together:
1 ripe avocado, halved and pitted
1/2 banana
1 cup of milk
1/2 cup vanilla Greek yogurt
1/2 cup of spinach
Ice to taste
The options are endless when it comes to smoothies.
16. As an Ice Cream
Avocado ice cream can be a healthier and more nutritious option than regular ice cream.
Avocado ice cream can be made by combining avocado, lime juice, milk, cream and sugar.
For a lighter option, you can substitute milk and cream for almond or coconut milk and sugar for honey. Also, if you like ice pops better
17. In Salad Dressing
Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to a salad. Making your own salad dressing is always recommended to keep your salad nutritious and low in calories.
Not only does salad dressing made with avocado have a smooth consistency, it's also delicious and full of nutrients.
To make it, just blend together the following ingredients and add more water as needed to adjust the consistency:
Half an avocado
1/2 cup water
3/4 cup chopped cilantro
Juice of 1 lime
1 clove of garlic
1/4 cup Greek yogurt
1/2 teaspoon salt
1/4 teaspoon ground black pepper
18. In Desserts
Avocado can be used as a substitute for shortening, butter, eggs and oils in baking. It can also be a vegan substitute for these ingredients.
This substitution can reduce the calorie content of foods. For example, two tablespoons of avocado only have 48 calories, whereas two tablespoons of butter have 200 calories.
Making the swap is easy — one cup of oil or butter equals one cup of mashed avocado. Additionally, one egg equals 2–4 tablespoons of mashed avocado.
Avocado is often used to make chocolate cakes, brownies, mousse and pudding because its green color will be hidden in the dark chocolate color.
19. In Bread
Similarly to making baked desserts, avocado is a great ingredient to make bread.
This recipe for avocado bread uses the same ingredients as banana bread, but avocado is used in place of bananas.
Additionally, here is a recipe for chocolate-avocado banana bread that uses avocado in place of butter or oil.
20. In Hummus
Hummus is usually made with chickpeas and tahini and is a nutrient-rich food.
Chickpeas are an excellent source of protein and fiber, and tahini and olive oil provide monounsaturated and polyunsaturated fats.
Adding avocado to this mixture can increase the fiber and healthy fat contents of the recipe. Furthermore, the avocado contributes to the creaminess of the hummus.

NUTRITIOUS WAYS OF ENJOYING YOUR AVOCADO

15. In Smoothies

Smoothies can be a perfect meal or snack substitute.

You can combine avocado with green, leafy vegetables like kale and fruits like banana, pineapple or berries. Plus, for a protein-packed smoothie, try adding some protein powder, Greek yogurt or milk.

For a quick smoothie, blend together:

1 ripe avocado, halved and pitted
1/2 banana
1 cup of milk
1/2 cup vanilla Greek yogurt
1/2 cup of spinach
Ice to taste

The options are endless when it comes to smoothies.

16. As an Ice Cream

Avocado ice cream can be a healthier and more nutritious option than regular ice cream.
Avocado ice cream can be made by combining avocado, lime juice, milk, cream and sugar.
For a lighter option, you can substitute milk and cream for almond or coconut milk and sugar for honey. Also, if you like ice pops better

17. In Salad Dressing

Store-bought creamy dressings can add a ton of sugar and unhealthy vegetable oils to a salad. Making your own salad dressing is always recommended to keep your salad nutritious and low in calories.
Not only does salad dressing made with avocado have a smooth consistency, it's also delicious and full of nutrients.

To make it, just blend together the following ingredients and add more water as needed to adjust the consistency:

Half an avocado
1/2 cup water
3/4 cup chopped cilantro
Juice of 1 lime
1 clove of garlic
1/4 cup Greek yogurt
1/2 teaspoon salt
1/4 teaspoon ground black pepper

18. In Desserts

Avocado can be used as a substitute for shortening, butter, eggs and oils in baking. It can also be a vegan substitute for these ingredients.
This substitution can reduce the calorie content of foods. For example, two tablespoons of avocado only have 48 calories, whereas two tablespoons of butter have 200 calories.

Making the swap is easy — one cup of oil or butter equals one cup of mashed avocado. Additionally, one egg equals 2–4 tablespoons of mashed avocado.
Avocado is often used to make chocolate cakes, brownies, mousse and pudding because its green color will be hidden in the dark chocolate color.

19. In Bread

Similarly to making baked desserts, avocado is a great ingredient to make bread.
This recipe for avocado bread uses the same ingredients as banana bread, but avocado is used in place of bananas.
Additionally, here is a recipe for chocolate-avocado banana bread that uses avocado in place of butter or oil.

20. In Hummus

Hummus is usually made with chickpeas and tahini and is a nutrient-rich food.
Chickpeas are an excellent source of protein and fiber, and tahini and olive oil provide monounsaturated and polyunsaturated fats.
Adding avocado to this mixture can increase the fiber and healthy fat contents of the recipe. Furthermore, the avocado contributes to the creaminess of the hummus.

02/09/2021

AMAZING WAYS TO ENJOY YOU AVOCADO
6. As a Substitute for Mayo
Avocados can be an ideal substitute in dishes where mayonnaise is used as a binder ingredient.
For example, you can use avocado to make tuna, chicken and egg salads.
7. In Salads
Research shows that the extra calories from fat and fiber that avocados add to meals may help with satiety and reduce subsequent calorie intake .
Since salads can be light in calories, adding avocados can make them a more filling meal.
8. In Soups
Another excellent way to enjoy avocados is in soups.
Avocados can be used as the main ingredient in the recipe to make an avocado soup, or avocado chunks can be added to other soups like this chicken and lime soup.
These soups can be fantastic either chilled or hot.
9. As a Substitute for Sour Cream
Avocados can be perfect for dishes that are usually made with sour cream.
For instance, you can make baked potatoes topped with mashed avocados and shredded cheese
Another option is to make a dairy-free sour cream substitute by blending together the following:
2 avocados
Juice of 2 limes
2 tablespoons of water
2 tablespoons of olive oil or avocado oil
Pinch of salt
Pinch of pepper
10. In Sushi Rolls
Sushi is a staple in Japanese cuisine. It is made using combinations of several ingredients and usually includes fish or shellfish.
Avocados are widely used in sushi as well. They have a great creamy feel in the mouth, and can be used to fill or top sushi rolls.
11. Grilled
Avocados can also be grilled, making them a great side dish, especially for barbecued meats.
Simply cut an avocado in half and remove the seed. Drizzle the halves with lemon juice and brush them with olive oil. Place the cut side down on the grill and cook for 2–3 minutes.
Finally, season it with salt and pepper or any other seasoning of your choice.
12. Pickled
Avocado pickles are delicious and can be used in any dish in which you'd typically use avocados, such as salads and sandwiches.
To make them, place one cup of white vinegar, one cup of water and one tablespoon of salt in a saucepan and bring the mixture to a boil.
Then, pour the mixture into a jar and add three diced, unripe avocados. Finally, cover them with a lid and let them marinate for a couple of days before eating them.
The pickling solution can be flavored with different ingredients like garlic, fresh herbs, mustard seeds, peppercorns or chilies, to name a few.
13. As Fries
Avocado fries can be a great side dish, appetizer or substitute for regular potato fries.
They can be either deep fried or, to skip the frying oil and make a healthier version, you can also bake them.
You can enjoy your avocado fries with different dipping sauces, such as ketchup, mustard, aioli or ranch.
14. As a Topping
Avocados are a great addition to many recipes. For example, avocado slices are perfect to top your sandwiches, burgers and even pizzas.
They're also great for topping typical Mexican dishes like tacos and nachos.

AMAZING WAYS TO ENJOY YOU AVOCADO

6. As a Substitute for Mayo

Avocados can be an ideal substitute in dishes where mayonnaise is used as a binder ingredient.
For example, you can use avocado to make tuna, chicken and egg salads.

7. In Salads

Research shows that the extra calories from fat and fiber that avocados add to meals may help with satiety and reduce subsequent calorie intake .
Since salads can be light in calories, adding avocados can make them a more filling meal.

8. In Soups

Another excellent way to enjoy avocados is in soups.
Avocados can be used as the main ingredient in the recipe to make an avocado soup, or avocado chunks can be added to other soups like this chicken and lime soup.
These soups can be fantastic either chilled or hot.

9. As a Substitute for Sour Cream

Avocados can be perfect for dishes that are usually made with sour cream.

For instance, you can make baked potatoes topped with mashed avocados and shredded cheese

Another option is to make a dairy-free sour cream substitute by blending together the following:

2 avocados
Juice of 2 limes
2 tablespoons of water
2 tablespoons of olive oil or avocado oil
Pinch of salt
Pinch of pepper

10. In Sushi Rolls

Sushi is a staple in Japanese cuisine. It is made using combinations of several ingredients and usually includes fish or shellfish.
Avocados are widely used in sushi as well. They have a great creamy feel in the mouth, and can be used to fill or top sushi rolls.

11. Grilled

Avocados can also be grilled, making them a great side dish, especially for barbecued meats.

Simply cut an avocado in half and remove the seed. Drizzle the halves with lemon juice and brush them with olive oil. Place the cut side down on the grill and cook for 2–3 minutes.

Finally, season it with salt and pepper or any other seasoning of your choice.

12. Pickled

Avocado pickles are delicious and can be used in any dish in which you'd typically use avocados, such as salads and sandwiches.

To make them, place one cup of white vinegar, one cup of water and one tablespoon of salt in a saucepan and bring the mixture to a boil.

Then, pour the mixture into a jar and add three diced, unripe avocados. Finally, cover them with a lid and let them marinate for a couple of days before eating them.

The pickling solution can be flavored with different ingredients like garlic, fresh herbs, mustard seeds, peppercorns or chilies, to name a few.

13. As Fries

Avocado fries can be a great side dish, appetizer or substitute for regular potato fries.
They can be either deep fried or, to skip the frying oil and make a healthier version, you can also bake them.
You can enjoy your avocado fries with different dipping sauces, such as ketchup, mustard, aioli or ranch.

14. As a Topping

Avocados are a great addition to many recipes. For example, avocado slices are perfect to top your sandwiches, burgers and even pizzas.
They're also great for topping typical Mexican dishes like tacos and nachos.

02/09/2021

NUTRITIOUS WAYS TO ENJOY YOUR AVOCADO🤤🤤
1. Seasoned
The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper.
You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar or lemon juice.
A quick way to season an avocado is to cut it into chunks and drizzle it with a little olive oil, balsamic vinegar, pepper and salt.
2. Stuffed
If you're looking for more nutritious morning meals, try incorporating avocados into your breakfast. One way to do this is to stuff half an avocado with eggs, as in this recipe.
You can also top the avocado with crumbled, cooked bacon and season it with fresh herbs and spices like parsley, cayenne pepper, salt and regular pepper.
Furthermore, you can replace the eggs with other ingredients, such as tuna, chicken, vegetables and fruits, to make other nutritious stuffed avocados.
3. In Scrambled Eggs
If you want to give a regular morning dish a twist, you can add some avocado to your scrambled eggs.
Simply add diced avocado to your eggs while they are cooking in a pan. Make sure you add the avocado when the eggs are halfway cooked to avoid burning the avocado, and continue cooking them until the avocado is warm.
If you prefer the avocado to be less warm, you can add the diced avocado after the eggs are cooked and off the stove.
Finish the dish by adding some shredded cheese and season it with salt and pepper to taste.
4. On Toast
It is possible to substitute regular spreads like butter and margarine with avocados.
Using puréed avocado as a spread on toast and sandwiches will also add extra vitamins and minerals to your meal.
5. In Guacamole
Guacamole might be one of the most famous Mexican dishes there is.
You can make guacamole using only avocados, herbs and seasonings, as shown in this recipe.
Moreover, you can add a twist to your guacamole by combining it with other great ingredients like corn, pineapple, broccoli and quinoa, to name a few

NUTRITIOUS WAYS TO ENJOY YOUR AVOCADO🤤🤤

1. Seasoned

The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper.
You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar or lemon juice.
A quick way to season an avocado is to cut it into chunks and drizzle it with a little olive oil, balsamic vinegar, pepper and salt.

2. Stuffed

If you're looking for more nutritious morning meals, try incorporating avocados into your breakfast. One way to do this is to stuff half an avocado with eggs, as in this recipe.
You can also top the avocado with crumbled, cooked bacon and season it with fresh herbs and spices like parsley, cayenne pepper, salt and regular pepper.
Furthermore, you can replace the eggs with other ingredients, such as tuna, chicken, vegetables and fruits, to make other nutritious stuffed avocados.

3. In Scrambled Eggs

If you want to give a regular morning dish a twist, you can add some avocado to your scrambled eggs.
Simply add diced avocado to your eggs while they are cooking in a pan. Make sure you add the avocado when the eggs are halfway cooked to avoid burning the avocado, and continue cooking them until the avocado is warm.
If you prefer the avocado to be less warm, you can add the diced avocado after the eggs are cooked and off the stove.
Finish the dish by adding some shredded cheese and season it with salt and pepper to taste.

4. On Toast

It is possible to substitute regular spreads like butter and margarine with avocados.
Using puréed avocado as a spread on toast and sandwiches will also add extra vitamins and minerals to your meal.

5. In Guacamole

Guacamole might be one of the most famous Mexican dishes there is.
You can make guacamole using only avocados, herbs and seasonings, as shown in this recipe.
Moreover, you can add a twist to your guacamole by combining it with other great ingredients like corn, pineapple, broccoli and quinoa, to name a few.

02/09/2021

Baobab health benefits includes supporting heart health, preventing cancer, boosting immune system, preventing arthritis, aids in digestion, gives you glowing skin, preventing diabetes, boosting brain health, preventing dental problems, promoting weight loss, supporting healthy pregnancy, and treating brain diseases such as Dementia, Alzheimer’s disease, and Parkinson’s disease.
The nutritional value of this fruit contains a blend of important minerals and vitamins. Baobab fruit is found to have six to seven times more antioxidants than other fruits. It is also extremely rich in fiber and has high levels of Vitamin C and Potassium as well. Baobab can also be used as an important source of Calcium and Magnesium. It is because of this unique blend of essential vitamins and minerals that baobab fruits are associated with many health benefits.

02/09/2021

More great benefits of baobab fruit and powder
6. Gives you Glowing Skin
The rich content of Vitamin C and anti-oxidants found in baobab fruit helps you achieve your beauty goals. Anti-oxidants prevent your skin from developing wrinkles and the Vitamin C found in this fruit gives your skin a glow that cannot be matched. Our skin is in need of these anti-oxidants and vitamins and to keep it hydrated and radiant, try adding baobab fruit to your lifestyle and experience the amazing effects. In addition to all these factors, the anti-inflammatory properties of this fruit also help you achieve glowing and radiant skin.
7. Prevents Diabetes
It’s fruit is known to contain a kind of sugar that can help you maintain stable blood sugar levels. In addition to this, it is rich in soluble fiber which in turn prevents your intestines from absorbing too much sugar. All of these factors make baobab fruit play an important role in the prevention and treatment of Diabetes.
8. Boosts Brain Health
Stress is a common problem that is faced by almost every individual these days. To prevent yourself from developing neurological problems, it is necessary to keep your stress levels in check. The presence of important vitamins and minerals in baobab fruit make it essential to maintain healthy neurological performance. In addition to this, the Vitamin B that is found in this fruit helps your brain relax, and the minerals found in it help your muscles and affect the overall performance of the nervous system. This relaxation of muscles can help you regulate your sleep and reduce your stress levels. The anti-oxidants found in baobab are also helpful in treating problems such as Dementia,Alzheimer’s and Parkinson’s.
9. Prevents Dental Problems
The high content of calcium found in baobab fruit greatly helps avoid a lot of problems associated with teeth and bones. The calcium content found in this fruit is higher than that found in milk. By adding baobab fruit to your diet, you can avoid the chances of your body developing osteoporosis as well as dental decays.

02/09/2021

Detailed benefits of baobab fruit and powder
You just have to read this.
1. Heart Health
The high level of potassium found in baobab fruit can play a vital role in maintaining normal blood pressure level that is essential for a healthy heart. In addition to this, the fiber content found in this fruit can help decrease the cholesterol levels hence reducing the risks of developing serious heart problems. The Baobab fruit is also laced with anti-oxidant and anti-inflammatory properties that help prevent heart problems.
2. Prevents Cancer
Many serious illnesses are caused by the excessive inflammation in the body. This inflammation can lead to problems like cancer. To reduce theinflammation in the body, you can use baobab fruit regularly and help your body prevent cancer by making use of the anti-oxidant properties as well as the anti-inflammatory properties found in baobab fruits. Baobab fruit is known to treat many serious illnesses in Africa.
3. Boosts Immune System
Because of the unique blend of essential minerals and vitamins found in this fruit at high levels, baobab fruit is considered to strengthen the immune system in a very effective manner. The high content of Vitamin C found in this fruit can greatly affect the performance of your immune system which will help you prevent infections and serious health problems.
4. Prevents Arthritis
An underlying problem of arthritis is the inflammation that is caused by joints. This inflammation can be effectively treated by using baobab fruit in your diet. Owing to the anti-inflammatory properties of this fruit it can be considered to be a useful addition to your routine to prevent or treat arthritis.
5. Aids in Digestion
As we have already discussed, the baobab fruit is rich in fiber content which makes it an excellent choice to solve digestive problems. There are primarily two types of fiber found; soluble and insoluble. Baobab fruit has been seen to have both soluble as well as insoluble kind. Digestive problems are faced by a large number of people and can be treated effectively by making baobab fruit a part of your lifestyle.