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How To Make Cauliflower Rice

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This white cruciferous vegetable is easy to underestimate, and possibly intimidates many would-be chefs, but when you learn about it’s nutritional goodness and culinary prowess you will want to order some right now!

To start with, cauliflower is loaded with vitamins. Vitamin C, K, B1, B2, B3. These and other complex compounds have been shown to help prevent cancer,  promote cardiovascular health and keep inflammation at bay. Loaded with fibre, it is great for digestive health, blood sugar control and weight loss as the fibre keeps you full thus helping you avoid craving food.

I like this recipe because the cauliflower here is used as a ‘carb’ and on top of that it takes under 10 minutes from prep to finish. Oh and you can also cook the greens just like the broccoleaf 🙂

You also use it in the place of refined foods like white rice hence it is a very healthy approach and you can still pair it with meat and other greens, more nutrition never hurt anyone.

 

INGREDIENTS

INGREDIENT AMOUNT PRICE AT MBOGA MASTERS
Cauliflower 1 head 170/- per kg
Winnie’s Pure Health Sea Salt 1 pinch 90/- per jar
Extra Virgin Olive Oil ½ Tsp N/A
Unsalted Butter ½ Tsp N/A
Black Pepper A few grinds N/A

 

METHOD

  1. Grate the cauliflower head or pulse it in a food processor
  2. Heat a wide frying pan/skillet on medium-low heat and add the lipids
  3. Let the butter to brown then add the grated cauliflower then immediately add the salt and black pepper .
  4. Cover and cook on low heat for about 4-5 minutes depending on the quantity of cauliflower you have.

 

Serve in the place of rice, with a choice of any meat and greens. Absolutely delicious!

Chef Kahonge

PS, if you enjoy my recipes, please vote for me for BEST FOOD BLOG of the year HERE!

 

 

 

 

 

5 Tips to Help Lose Weight

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One of the most common new year’s resolutions is weight loss. Here are a few very effective weight loss tips.
1. Fruits & Vegetables
Increased consumption of raw fresh fruit and veg is great for any weight loss goal. Vegetables can also be filling, removing the need binge on excess carbohydrates (like potatoes or bread) which contribute to weight gain.
Vegetables are also the most nutrient dense and nutrient diverse foods. Other than salads, smoothies are a unique way of having your fruit and veg. An easy and TASTY smoothie recipe is 1 bunch kale, 1 banana, 1 green apple, 1 slice pineapple, 1 slice watermelon, 1/2 liter of water and 1 cup of cashew nuts. Blend for about 2 minutes and drink up.
2. Water
This quintessential liquid is key to losing weight. First of all, it helps with curbing your food cravings and making you feel full. Secondly, drinking water regularly has been proven to boost metabolism.
The source of water is equally important, boiling water is good but if you can afford it, spring water is best. Alternatively, invest in a water filter and use it to purify ordinary tap water.
If you are one of those that find water boring or tasteless, add slices of lemon or fresh coconut water. They not only add taste but also contain electrolytes that replenish your body cells.#
3. Lower your sugar intake
Excessive refined sugar encourage weight gain. Use healthy alternatives like honey, stevia, unrefined cane sugar, xylitol, real maple syrup and also molasses. Avoiding sodas and even diet sodas which also have artificial sweeteners is ideal.
Another way to avoid sugar is to avoid food and drinks that may contain it, e.g. replace your morning coffee with a smoothie or natural juice. For dessert you can replace the pastries with fresh or dried fruit which will also help you sleep better. You can also use substitute snacks like chocolate and candy with dried fruit like raisins and sultanas which are easily available at supermarkets (also coming soon to Mboga Masters).
You don’t have to quit sugar 100% on day one, the key is moderation and small improvements, if you had 1 liter of soda, you can lower by half, and so on.
Have a healthy year!

4.Exercise

The best approach here is diversity; one day you jog, the next day you can walk, weight training, spin work outs, aerobics swim, yoga and try to keep it simple and not too stressful on the body. The gym is a nice place to work out, access trainers and training buddies but the outdoors too does offer more fresh air and it is more therapeutic, especially if there is more nature, like a forest or game park.

5. Stress-reduction
Stress causes our bodies to malfunction. When your metabolism is not at full capacity, the body stores fat. Stress also often leads to overeating. Prayer, meditation, singing and dancing are great ways to lower stress levels. Deep breathing also works perfectly, especially in tense situations.
Many ailments are also caused by stress, so you would be killing two birds with one stone here, losing belly fat and staying healthy.