Vegetable soup (edikaikong) recipe. How to be a healthy weight balancing energy in and energy out
Achieving or maintaining a healthy weight is about balancing the energy we take in with the energy we burn (energy out).
Strategies for watching the energy you require in:
Enjoy a variety of foods from each of the five food groups from the amounts recommended Observe your portion sizes especially foods and drinks that are high in kilo-joules Limit your intake of energy-dense or large kilo-joule foods and beverages (check the kilo-joules on the menu when exercising ) If you do have an energy-dense meal, select meals or drinks that have fewer kilo-joules in other foods in the day.
Tips for watching the energy you burn:
Be active in as many ways as you can throughout the day take the stairs rather than the elevator, get off the bus a stop early and walk break up sitting time at work
Do more activity when you eat more kilo-joules.
Reaching and maintaining a healthy weight is good for your overall vitality and well-being and helps prevent many diseases.
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We hope you got benefit from reading it, now let’s go back to vegetable soup (edikaikong) recipe. To make vegetable soup (edikaikong) you only need 11 ingredients and 5 steps. Here is how you achieve it.
The ingredients needed to make Vegetable soup (edikaikong):
- You need sliced 1 bunch of ugu leaf
- Take Sliced water leaf half of the ugu leaf quantity
- Provide 4 white ponmo (i prefer white ponmo)
- Take 1 big head oporoko(stock fish)
- Use hand full crayfish(not the tiny once)
- Provide 4 round smoked fish (panla or any one of ur choice)
- Get blended pepper(rough blend)
- Take 1 big onions
- Take Red oil
- Use 2 cubes knor chicken
- Get to taste salt
Steps to make Vegetable soup (edikaikong):
- Wash ur vegetables well to avoid sand Set aside,
- Wash ur ponmo cut into small pieces, wash the oporoko and shred put them all in a pot slice in half of the onions put in one knor chicken and salt to taste add little water to boil
- Whilst doing that remove the head of the crayfish and shred the smoked fish. Once the ponmo and the oporoko is soft enuff put it down
- Place a clean pot on the gas put in ur red oil once its hot slice the remaining onions in it and add ur rough blend pepper let it fry then add the ponmo oporoko crafish smoke fish and all ur seasoning to taste
- Once it simmer well add ur pumpkin leaf turn well let it cook for like 5min and then add the water leaf turn and let it simmer for 2min more then its ready
Another thank you to our reader, herewith some tips of preparing food safely.
It’s very important to prepare foods safely to help stop harmful bacteria from growing and spreading. You can take some actions to help protect your own family from the spread of harmful germs.
Wash your hands
Your hands can quickly spread bacteria around the kitchen and onto food.
Before starting to prepare food After touching raw foods like meat, poultry and vegetables After going to the toilet After touching the bin after touching pets
Do not forget to wash your hands thoroughly too, because wet hands disperse bacteria more readily. Maintain worktops clean
Before you start preparing meals, it is significant worktops, kitchen utensils and chopping boards are all clean. If they’ve been touched by raw meat, poultry, eggs or vegetables you’ll need to wash them thoroughly.
You ought to change dish cloths and tea towels frequently to avoid any bacteria growing on the substance. Independent raw foods from ready-to-eat food
Raw foods such as meat, fish and veggies may contain harmful bacteria which can spread very easily by touching:
other foods worktops chopping boards Knives
You ought to keep raw foods from ready-to-eat food, such as salad, fruit and bread. This is because these kinds of food will not be cooked before you eat them, so any germs that get on the food won’t be killed.
To help prevent bacteria from spreading:
Don’t let raw food such as meat, fish or veggies touch other foods Do not prepare ready-to-eat food with a chopping board or knife which you’ve used to prepare raw food, unless they have been washed completely
Buy raw fish or meat and store at the bottom shelf of the fridge where they can’t touch or drip onto other foods Don’t wash raw meat before cooking Wash, cook or peel veggies unless these are described as’ready-to-eat' on the packaging
Check the label
It is important to read food labels to be sure everything you are going to use was saved properly (based on some storage instructions) and none of the meals is past its’use by' date.
Food that goes off fast usually has storage directions on the tag that state just how long you can keep the food and if it must go in the fridge.
This kind of food often has special packaging to keep it fresh for longer. But it is going to go off quickly as soon as you’ve opened it. For instance, you might see’eat in two days of opening' on the label. Use by dates
You should not use any food after the’use by' date, even if the food looks and smells nice, since it may contain dangerous bacteria. Best before dates
When this date runs out, it does not mean that the food will probably be harmful, but its flavour, colour or texture might begin to deteriorate.
Following this date, the quality of the egg will deteriorate if any salmonella germs are found, they could multiply to high levels and may make you ill.
If you plan to use a egg after its best before date, be sure you only use it in dishes where it’s going to be fully cooked, so that both white and yolk are strong, such as in a cake or as a walnut.
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