Enjoy a Green Smoothie With This Amazing Recipe!

Green smoothies are a quick and easy way to get large quantities of fruits and leafy greens into your everyday diet. Smoothies have become increasingly popular among urban Africans. Africans have been growing these veggies and fruits in their backyards for centuries, smoothies have now become a quicker way to get the nutrients they need for people on the go. They are a great way to appreciate a delicious drink that fulfils hunger and offers maximum nourishment. They not only have an exclusive colour but they also have great health benefits.

  • Green smoothies are good for weight loss because they are low in calories and very filling.
  • Green smoothies are very nutritious. The quantity of vitamins you acquire for the smoothies, is determined by the fruits and vegetables you select. Nonetheless, most fruits and vegetables are high in vitamins A and C.
  • Green smoothies increase energy. Green smoothies have balanced sugar content because of their high volume of veggies.
  • Smoothies are made using the both fruits and vegetables, so you get all the fiber in your drink, unlike fruit juice or vegetable juices.
  •  Green smoothies are easy to digest. Blending fruits and vegetables together breaks down the cells of plants and increases digestibility. Individuals who have a problem with indigestion once eating a full meal can also benefit, because smoothies are satisfying but light.
  • Green smoothies will keep you hydrated. Drinking smoothies will help contribute to your daily water intake.

Green Smoothie Recipe


  • 5 spinach leaves
  • 1 medium green apple (chopped)
  • 1 avocado
  • 10 slices cucumber
  • 2 cups water
  • Ice (optional)


Place all ingredients into a blender and blend until thick and smooth. Pour into a glass and drink.

Sources: http://www.vegkitchen.com  http://life.gaiam.com  http://www.incrediblesmoothies.com

8 Healthy Food Tips for People on the Go

When you’re on the go, it can be easy to reach out to the quickest option available to help you feel full. Unfortunately, in most cases, this is fast food and a sugary drink. Keep reading for some tips and tricks that will help boost your health on the go, without resorting to unhealthy meals and snacks.

1. Give yourself a head start with a morning glass of water

Oxygen is vital for cell rejuvenation however we lose a lot of it while we sleep in the night. Drinking a pint of water every morning can supply your cells with the necessary amount of oxygen and water they need. For an antioxidant kick, try adding a splash of lemon juice. As a bonus, drinking water helps you feel less tired, reducing your need for a cup of coffee.

2. Grab some fresh fruit

Whether you’re heading to work or going on a road trip, grabbing one or two fruits is a great way to provide your body with essential nutrients needed by your body. Additionally, having some fruit with you will also prevent you from stopping for fast food when you’re hungry. Some great options include bananas, apples, mangoes, jackfruit and dry fruits like dates.

3. Steer clear of fast food and sugary kicks

It can be easy to grab chips or deep fried chicken during lunch break, especially if you are tagging along with colleagues. Fast food is quick, inexpensive and delicious but it can wreak havoc on your body and cause weight gain. Try ordering a salad instead or pack lunch to work. While ordering beverages, skip sugar-laden drinks such as soft drinks and stick to water instead.

4. Munch that lunch

Lunch can be easy to avoid during a busy work schedule, but doing so will not only lead to digestive discomfort but could also cause you to eat a much larger amount of food than normal when you are finally ready for a meal. Therefore, instead of starving yourself, pack your own lunch. It can be as easy as wholegrain bread with an egg salad.

5. Enjoy your tea

Most Africans enjoy having a cup of tea on the go. Keep a few bags of your favorite herbal tea with you so that you can have it during work breaks. Herbal teas, green tea and black tea are packed with antioxidants that help detoxify the body and boost immune system health. Some studies also show that they may aid in weight loss, possibly because they help “fill” you up between meals.

6. Nuts are handy and nutritious

Nuts are the easiest snacks to travel with as they are dry and cause minimal mess. Pack a selection of your favorite nuts and dry fruits and have a few whenever you feel hungry. This will elevate your productivity and energy levels.

7. Try coconut milk for a protein boost

Prepare your favorite “milkshake” using coconut milk and your favorite fruit and have it on the go. The benefit of having coconut milk instead of milk is that it provides proteins, antioxidants, good fats and has a naturally sweet taste that can help enhance your drink’s flavor without the need for any table sugar. To top it all off, coconut milk can make a wonderful and delicious “energy drink” due to its massive levels of electrolytes that can hydrate the body and boost energy levels.

8. Save time with On-the-Go jar meals

Throw in boiled rice, veggies, boiled beans and your choice of protein into a jar and grab it as you head out to work. You can even use leftover chicken or beef to save prep time.

Africa’s Healthy Food and Their Health Benefits

Food is a crucial aspect of lifestyle in Africa. It unites family members and allows them to have conversations at the table. During holidays, Africans enjoy gathering around the meal table – it’s a great way to meet new people or reunite with relatives.

Unfortunately, for many, food is also the enemy, causing rapid increases in diseases across Africa, such as heart attack, type-2 diabetes, stoke and certain cancers.

The number one culprit of food-related diseases is a diet rich in fast food. For many, not only is fast food tasty but it is affordable, satisfying and filling. Additionally, it’s also easy to have during a busy schedule.

Most healthy foods or “Superfoods” tend to be inaccessible or expensive to the average African, making individuals feel like they are not getting enough from their diet. Luckily, being healthy does not always have to involve a visit to the supermarket. In fact, most healthy foods can be found at home.

The following are some African staples that have been touted as some of the healthiest food options in Africa, and some even around the world.

1. Coconut and coconut oil

Coconuts and coconut oil consist of lauric acid and heart-healthy fatty acids, that also boost brain function. Furthermore, coconut milk contains protein and it helps enhance skin and digestive system health. Lauric acid possesses antifungal, antiviral and antibacterial properties making it an excellent addition to your palate. To top it all off, coconut milk can make a wonderful and delicious “energy drink” due to its massive levels of electrolytes that can hydrate the body and boost its energy levels.

2. Tamarind

While some like to have tamarind solo, others like to make a juice which is rich in minerals, vitamins and antioxidants that can be incorporated into various dishes to boost flavor. The pulp is a great source of fiber and consuming it can also help restore electrolyte balance, similar to coconut water.

3. Teff

Teff is a grain grown mainly in Ethiopia and Eritrea. It is packed with nutrients, especially calcium, iron, protein and vitamin C – a combination that is not typically found in grains.

4. Fonio

A close relative to millet, fonio is a grain resistant to drought and also an African favourite in stews, salads and porridges. It is rich in amino acids and fibre, making it a superb choice for your regular meals.

5. Amaranth

Amaranth is incredibly dense in protein, with 30% more protein than most cereal grains like rye, sorghum and rice. Amaranth’s nutritional profile is comparable to those of oats and wheat germ, which means it’s also full of fiber, antioxidants and minerals.

6. Moringa

Moringa has become quite popular over recent years due to its high levels of chlorophyll, minerals and vitamins. Moringa’s high calcium, iron, protein, magnesium, vitamin A and Vitamin C levels have also lead to it being called a superfood by many health experts. In fact, some estimates show that moringa may contain 25 times the iron found in spinach, twice the protein from yogurt, 7 times the vitamin C in oranges and 4 times the calcium in milk!

7. Pumpkin leaves

Pumpkin leaves are consumed all over Africa and are often eaten dried or fresh. You can steam the leaves like spinach or sauté with your favorite oil and seasoning. Pumpkin leaves have adequate levels of calcium, iron, folate, potassium, vitamin A, vitamin B and C.

Health Benefits of Morogo (African Spinach) + Recipe

Morogo also known as wild or African Spinach, refers to a group of various dark leafy vegetables indigenous to Africa and harvested for human consumption.

Some cultures choose to dry the leaves and eat them during the dry season when chances of planting are not good. Morogo is mainly valuable in our
communities as it gives an inexpensive way of obtaining the nutrients that the body requires.

Health Benefits

  • Morogo is rich in vitamin A and C, iron, Omega 3s and calcium.
  • Consumption of morogo can minimize the risk of vascular-related chronic diseases and Type 2 diabetes

Morogo Recipe


  • 2 bunches of morogo
  • 1 medium onion, chopped
  • 2 medium tomatoes, diced
  • 250ml water
  • 3 tablespoon olive oil
  • Salt to taste
  • Black pepper
  • Barbecue or any spice of your choice.

Clean morogo in cold water. Take out the stem and throw away. Chop the leaves. Pour water in a pot, then add the chopped leaves. Bring to a simmer, cover the pot and cook for about 20-30 minutes, or until soft. In the meantime fry the onions in a pan with olive oil, add black pepper and barbecue or any spice of your choice. Then add tomatoes, bring to a simmer. Pour the tomatoes in a pot of cooked morogo. Add salt to taste and simmer until well blended.

Sources: https://en.wikipedia.org https://nutritioncommsa.wordpress.com/