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Diet on mental health

Blog / By KOTS / November 13, 2023 / " "diets and mood, " "gut-brain connection, Diets and Mental Health, lifestyle factors for mental well-being

Nutritional Impact on Mental Health

Mental health is a big deal, shaping how we handle life’s ups and downs. It’s not just about feelings but also how well we think and relate to others. Nutrition plays a major role here, acting as a secret weapon to boost our mental strength.

Imagine a bunch of nutrients working together like a symphony in our brains. Omega-3 fatty acids act like conductors, making sure our brain cells play in harmony. B vitamins, the unsung heroes, help regulate our mood. Antioxidants act as the guardians, protecting our brain from stress.

What we eat paints a picture of our mental health. From the tasty fruits and veggies to the good stuff in lean proteins and whole grains, our choices impact not only our body but also our mood and resilience.

The connection between what we eat and how we feel is crystal clear. Using nutrition to boost mental well-being isn’t just an idea; it’s a must for a happier and stronger society.

This shows us how important food is for our mental health, going beyond just filling our bellies to becoming a key player in making us stronger and more in control.

The impact of nutrition on mental health involves how different nutrients affect our thinking and feelings. For instance, omega-3 fatty acids found in fish and nuts are like brain boosters, helping our mood and brain function.

B vitamins, like B6, B12, and folate, are mood regulators. Not having enough of these vitamins can lead to feeling down or anxious.

Antioxidants found in fruits and veggies fight off stress, keeping our brain in top shape.

Missing out on nutrients like iron, zinc, or magnesium can mess with our mood and thinking. But eating a good mix of foods with these nutrients can keep our mental health in check.

Researchers are always learning more about how food affects our mental well-being. Understanding this helps us make better food choices for a happier mind and body.

Conflict of interest statement

The Food & Mood Centre has received Grant/Research support from Fernwood Foundation, Wilson Foundation, the A2 Milk Company, and Be Fit Foods. MML is supported by a Deakin University Scholarship and has received research funding support from Be Fit Foods. https://pubmed.ncbi.nlm.nih.gov/35807749/

Smoky Jollof Rice Recipe

Blog / By KOTS / October 4, 2023 / Jollof Rice, Smoky Jollof Rice

smoky jollof rice recipe

Smoky Jollof Rice is a popular West African dish known for its rich and smoky flavor. Here's a recipe and step-by-step instructions on how to make it:

Ingredients:

For the Jollof Rice:

2 cups long-grain parboiled rice
1/4 cup vegetable oil
1 onion, finely chopped
2-3 cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
1 can (14 oz) diced tomatoes
2 tablespoons tomato paste
1 teaspoon paprika
1 teaspoon thyme
1 teaspoon curry powder
1 teaspoon cayenne pepper (adjust to your spice preference)
1 teaspoon smoked paprika (for that smoky flavor)
2 bay leaves
Salt and pepper to taste
2 cups chicken or vegetable broth
1 cup frozen peas and carrots
1/2 cup chopped green beans

Instructions:

Preheat the Grill:
- Prepare a charcoal grill or smoker. You’ll need hardwood chips (such as hickory or mesquite) for smoking. Soak the chips in water for about 30 minutes before using.
Rinse and Parboil the Rice:
- Wash the rice in cold water until the water runs clear. Parboil the rice by boiling it for about 5 minutes until it’s partially cooked. Drain and set aside.
Prepare the Smoky Flavor:
- Place the soaked hardwood chips in a smoker box or wrap them in aluminum foil with holes poked in it. Place the box or foil packet on the hot coals of the grill to create smoke.
Sauté the Aromatics:
- In a large, heavy-bottomed pot or Dutch oven, heat the vegetable oil over medium heat. Add the chopped onions and garlic, and sauté until they become translucent.
Add the Peppers and Tomatoes:
- Stir in the chopped red and green bell peppers. Cook for a few minutes until they soften. Then, add the canned diced tomatoes, tomato paste, and spices (paprika, thyme, curry powder, cayenne pepper, smoked paprika). Mix well.
Cook the Sauce:
- Let the sauce simmer for about 10-15 minutes until it thickens and the oil begins to separate from the tomato mixture. Stir occasionally.
Add the Rice:
- Add the parboiled rice to the pot and stir it into the sauce until the rice is well-coated.
Pour in Broth:
- Pour in the chicken or vegetable broth. Add the bay leaves, salt, and pepper to taste. Stir well.
Simmer and Smoke:
- Cover the pot with a tight-fitting lid and reduce the heat to low. Allow the Jollof Rice to simmer for about 20-25 minutes, or until the rice is tender and has absorbed the flavors. Do not stir during this time.
Add Vegetables:
- About 10 minutes before the rice is done, add the frozen peas, carrots, and green beans. Stir gently to incorporate them into the rice.
Serve:
- Remove the bay leaves. Serve your smoky Jollof Rice hot, garnished with additional smoked paprika for extra smokiness if desired.

Oxtail Pepper Soup Recipe

Blog / By KOTS / October 3, 2023

Oxtail Pepper Soup Recipe

Introduction: Oxtail pepper soup is a hearty and flavorful dish that is cherished in many West African countries. Known for its rich, spicy broth and tender oxtail meat, this soup is not only delicious but also comforting. Whether you’re craving a bowl of warmth on a cold day or simply want to explore the flavors of West African cuisine, this recipe will guide you through creating a mouthwatering oxtail pepper soup.

Ingredients:

For the Oxtail:

2 pounds of oxtail pieces
2 tablespoons of vegetable oil
1 onion, chopped
cloves of garlic, minced
1-inch piece of ginger, grated
Salt and pepper to taste
For the Pepper Soup:
2 red bell peppers
2 scotch bonnet peppers (adjust to your spice preference)
1 tomato
1 onion, chopped
2 cloves of garlic, minced
1-inch piece of ginger, grated
2 tablespoons of vegetable oil
2 teaspoons of ground crayfish (optional)
1 teaspoon of ground cayenne pepper
1 teaspoon of thyme
1 teaspoon of curry powder
6-8 cups of beef or chicken broth
Salt and pepper to taste
Fresh herbs like basil or cilantro for garnish (optional)
Instructions:
Preparing the Oxtail:
Heat the vegetable oil in a large pot over medium-high heat.
Add the chopped onion, minced garlic, and grated ginger. Sauté until fragrant and the onion turns translucent.
Season the oxtail pieces with salt and pepper, then add them to the pot.
Brown the oxtail on all sides, allowing them to develop a rich color and flavor.
Remove the oxtail from the pot and set them aside.
Preparing the Pepper Soup Base:
In a blender, combine the red bell peppers, scotch bonnet peppers, tomato, chopped onion, minced garlic, and grated ginger. Blend until you have a smooth paste.
Cooking the Soup:
In the same pot, add the vegetable oil if needed and heat over medium heat.
Add the ground crayfish (if using), cayenne pepper, thyme, and curry powder. Sauté for a few minutes until fragrant.
Pour in the blended pepper mixture and cook, stirring occasionally, for about 10-15 minutes until the mixture thickens and the oil begins to separate.
Bringing it All Together:
Return the browned oxtail to the pot and stir to coat them with the pepper mixture.
Pour in the beef or chicken broth until the oxtail are fully covered. You can adjust the amount of broth depending on your desired consistency.
Cover the pot and simmer the soup on low heat for 2-3 hours or until the oxtail is tender and the flavors have melded together.
Final Touches:
Taste the soup and adjust the seasoning with salt and pepper as needed.
If you prefer a milder soup, you can remove some or all of the scotch bonnet pepper seeds before blending.
Serve the oxtail pepper soup hot, garnished with fresh herbs like basil or cilantro if desired.

Mastering Proper Food Hygiene: Essential Practices for a Safer Kitchen Part 3

Blog / By KOTS / August 10, 2023

Tips for Safer Food Preparation

Wash Produce Thoroughly:

Rinse fruits and vegetables under running water, even if you plan to peel them. This helps remove dirt, pesticides, and contaminants from the surface.

Avoid Sick Food Handling:

If you’re feeling unwell, especially if you have symptoms like vomiting or diarrhea, avoid handling food to prevent the spread of illness-causing microorganisms.

Regular Appliance Cleaning:

Regularly clean kitchen appliances, such as microwaves, ovens, and blenders, to prevent the buildup of food particles and potential bacterial growth.

Conclusion: Prioritizing Your Well-Being Through Food Hygiene

Practicing proper food hygiene is not just a matter of safety; it’s a responsible and caring way to look after the health and well-being of yourself and those you cook for. By following these essential principles and incorporating them into your daily cooking routine, you’ll create a hygienic kitchen environment that promotes delicious and safe meals. Remember, good food hygiene is an investment in both the taste and health of your culinary creations.

Mastering Proper Food Hygiene: Essential Practices for a Safer Kitchen Part 2

Blog / By KOTS / August 10, 2023

Clean as You Go:

Adopting a “clean as you go” approach can make a significant difference in maintaining a hygienic kitchen. Immediately wipe down surfaces and utensils after use to prevent the buildup of food residues that can attract pests and bacteria.

Thorough Cooking:

Cooking food to the appropriate temperature is essential for killing bacteria. Use a food thermometer to ensure that meats, poultry, seafood, and other high-risk foods reach the recommended internal temperature. This step is particularly crucial for reducing the risk of foodborne illnesses.

Personal Hygiene for Food Handlers:

If you’re cooking for others, your personal hygiene becomes a critical factor. Always wear clean and appropriate clothing, tie back long hair, and avoid touching your face, hair, or other objects while handling food.

Mastering Proper Food Hygiene: Essential Practices for a Safer Kitchen Part 1

Blog / By KOTS / August 10, 2023

The Cornerstones of Food Hygiene

Introduction:

Maintaining proper food hygiene is a fundamental aspect of ensuring the safety and quality of the meals we prepare and consume. Practicing good food hygiene not only prevents foodborne illnesses but also enhances the overall cooking experience. In this blog post, we’ll explore the key principles of proper food hygiene and provide practical tips to help you create a safer and more hygienic kitchen environment.

Hand Hygiene:

One of the most crucial aspects of food hygiene is proper hand washing. Wash your hands thoroughly with soap and water before handling food, after using the restroom, touching pets, or handling raw ingredients. This simple step significantly reduces the risk of transferring harmful bacteria to food.

Cross-Contamination Preventions:

Minimizing the spread of bacteria between different foods is essential. Use separate cutting boards and utensils for raw meats, poultry, seafood, and vegetables. Be mindful of surfaces, hands, and utensils that come into contact with raw ingredients, and sanitize them before using them for cooked or ready-to-eat foods.

Safe Food Storage:

Proper food storage prevents the growth of harmful bacteria. Store raw meats, poultry, and seafood on the lowest shelves of the refrigerator to avoid any potential drips onto other foods. Use airtight containers to prevent cross-contamination and keep perishable items in the fridge at the recommended temperatures.

Ensuring Food Safety: Top Tips for a Healthy Kitchen Part 2

Blog / By KOTS / August 10, 2023

Introduction:

Maintaining a healthy lifestyle involves more than just choosing nutritious ingredients. Ensuring the safety of the food you consume is paramount to avoid foodborne illnesses and their potential consequences. By following a few simple yet effective food safety tips, you can significantly reduce the risk of contamination and safeguard your well-being. In this blog post, we’ll delve into essential food safety practices that are easy to incorporate into your daily routine.

Storing, Handling, and Choosing Wisely

Chill Properly:

Maintaining proper refrigeration temperatures is crucial for preventing the growth of bacteria. Set your refrigerator temperature to 40°F (4°C) or below and your freezer at 0°F (-18°C) or below. Leftovers should be promptly refrigerated within 2 hours to inhibit bacterial growth. When thawing frozen foods, use the refrigerator, microwave, or cold water—never room temperature.

Be Mindful of Food Expiry Dates:

Keeping track of expiration dates on perishable items is essential. Employ the “first in, first out” rule when arranging your fridge and pantry. Rotate items so that you use the oldest products first to minimize waste and ensure freshness.

Avoid Raw or Unpasteurized Products:

Certain foods, such as raw eggs, unpasteurized milk, and undercooked meats, pose a higher risk of contamination. Opt for pasteurized products and avoid consuming raw or undercooked eggs and meats, especially if you’re in a high-risk group like pregnant women, young children, or those with compromised immune systems.

Wash Produce Thoroughly:

Even for items you plan to peel or cook, thorough washing is crucial. This helps remove surface dirt and bacteria. Use a scrub brush for items with thicker skins and a vinegar-water solution for leafy greens.

Conclusion:

Prioritizing food safety is a simple yet vital aspect of healthy cooking. By integrating these practical tips into your daily culinary routine, you can significantly reduce the risk of foodborne illnesses. Remember that maintaining a clean kitchen, following proper food handling practices, and adhering to recommended cooking temperatures are all pivotal steps in ensuring the safety of the food you and your loved ones enjoy.

Ensuring Food Safety: Top Tips for a Healthy Kitchen Part 1

Blog / By KOTS / August 10, 2023

Introduction:

The Basics of Food Safety

1. Cleanliness is Key:

A clean kitchen is the foundation of food safety. Before handling food, especially raw ingredients, remember to wash your hands thoroughly with soap and water for at least 20 seconds. Regularly clean and sanitize cutting boards, countertops, and utensils that come into contact with raw meats, poultry, or eggs. Maintaining a clean environment prevents the spread of harmful bacteria.

2. Separate Raw and Cooked Foods:

Cross-contamination is a major concern in food safety. Keep raw meats, poultry, seafood, and eggs well away from ready-to-eat foods like fruits and vegetables. To prevent the transfer of harmful pathogens, use separate cutting boards and utensils for raw and cooked foods.

3. Cook Thoroughly:

Proper cooking temperatures are essential for killing harmful bacteria. Invest in a food thermometer to ensure that meats and poultry reach the recommended internal temperatures. For instance, poultry should reach 165°F (74°C), ground meats should reach 160°F (71°C), and steaks should reach 145°F (63°C).