Food

5 Reasons Why Busy Mums Should Eat Whole-Grains


All Mamalettes are busy mums and given that moms do a lot, it’s important that you recharge your body, give it all it needs to function well and not break down from too much stress.

Moms are everything, a worker, cook, teacher, driver, role model and so much more which is why busy moms are advised to regularly grab a healthy snack to give them strength and stamina to get through the day. Your options are many, a quick snack, refined grains, fast food or whole grain snack, but we recommend that you go for something healthy such as a whole grain foods instead.

And here are the reasons why whole grain foods is recommended for you and your family members;

1. Whole-grains are healthier than refined grains

Refined grains include white bread, cereals, white rice etc and we consume mnore of refined grains, the problem is the bran and germs have been removed which means the fibre and other important nutrients such as selenium, potassium and magnesium have been stripped off.


Meanwhile, whole grain foods such as whole-wheat flour, wheat bread, pasta, brown rice (like ofada) bulgur (cracked wheat), oatmeal, whole cornmeal, millet, and brown rice are unprocessed so they are rich in vitamins, minerals, and unsaturated oils. And you need all these nutrients to stay energized from morning to night as a busy mom.

2. Whole-grains is not easily digested

Refined grains are easily digested by the body which means you’ll become hungry shortly after eating them and they also provide you with little energy,  but whole grains slows down digestion and absorption of food which means you’ll be provided with enough energy to keep you active throughout the day.

3. Whole grains help mums with weight control

Whole grains take longer to digest which means after eating whole grain food you’ll stay full for longer. Yet it will provide you with the vitamins and minerals your body needs. It will also leave you with less body fat because it helps your body with a healthier distribution of fat. It’s especially good for moms who have no time to gym, you can eat whole grain snacks too if you love snacking between meals.

4. Whole-grains are a good source of antioxidants

It is recommended that mums eat 2 servings of fruits every day, you need to know that whole-grains have valuable antioxidants which cannot be found in  fruits and vegetables? These includes thiamine, riboflavin and niacin and folic acid. It also contains vitamin E, magnesium, iron and fibre.  That’s not to say you shouldn’t eat fruits though, they also have their own function.

5. Whole-grains will help you live longer

A study found that women who eat 4-7 servings of whole-grains a week had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole-grains in their diet.

Another study at Harvard found that, “A diet high in whole-grains and cereal fibres reduces the risk of premature death from chronic diseases including cancer, heart disease, respiratory disease and diabetes.”

 

Due to the various benefits of whole-grains we recommend that you eat at least one serving of whole-grain meal every day. You can buy whole grain snacks like oat, wheat bread, corn, and any other whole grain snacks and eat every day.

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How to Make Healthy Home-Made Peanut Butter


Peanut is a delicious and nutritious nut that everyone can snack on. It can be eaten alone or use as a compliment to other foods.

In Nigeria, many people do different food combinations with groundnut. Some of which are garri (cassava flakes) and groundnut, garden egg and groundnut, boli ( smoked plantain) and groundnut, peanut butter for the bread. It is even used for cooking soup too.

Today, you will be learning how to make home-made peanut butter that is natural with no sugar, salt or preservatives.


Ingredients

  • Raw or already roasted Groundnuts (of your desired quantity)
  • Garri
  • Salt

Method ( Roasting)

You should follow this procedure if you starting to make your peanut from the scratch

  • Pick stones from the raw groundnuts and soak in hot water until the water changes colour
  • Drain the water out, sprinkle a little salt and spread it on a tray out in the sun or oven. Dry until the wetness disappears. Roast in a pot or a pan
  • To make roast the groundnuts, preheat the pan by placing it on fire for a few minute before sprinkling the garri instead of sand in it.
  • Add your groundnut and stir on 5-minute interval so that it would roast evenly
  • Let it roast until you are satisfied till you get the level of brownness you want.
  • Remove it from pan and place in a colander or sieve for it to cool
  • After some minutes, you can taste it to enjoy your crunchy peanut

Oven

  • After the destoning, selection, soaking and salting of the peanuts which has been explained in details above.
  • You need to preheat your oven to about 350 degrees
  • Pour the already salted groundnut into your oven pan
  • Stir on a five minutes interval and let it roast for 15 to 20 minutes
  • Allow it cool for some minutes and store in an airtight container to help it remain crunchy.

Peanut Butter

After your roasted peanut is ready before it gets to room temperature, pour it into a clean cloth and dehusk by rubbing the clothes together. The crispier it is the easier it would be when grinding

  • Blow out the husk and place the groundnut into your food processor or mixer.
  • You can add other things like salt, sugar and pepper powder (this is optional).
  •  Do not fill the mixer jar to the brim with your peanuts.
  •  First, pulse it, then increase the speed of your food processor or mixer to make it into a smooth paste
  • When it cools, store in a plastic or glass airtight containers
  • Peanut butter can be stored for 2-4 weeks in a refrigerator and up to 6 months in a freezer.
  • Ensure that you stir the peanut butter thoroughly before every use.
  • Peanut is good for everyone (as long as you do not have allergies). It can be used as a weaning food for babies and a perfect accompaniment for finger foods, spread and cereals.

Note: If you are using a store-bought roasted peanut, you can toast and stir in a pan for about 5 minutes. Then pour it into the food processor for a good wipe into peanut butter.

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