The October Theme: Men’s Health Campaign focuses on raising awareness about the importance of men’s health and well-being. Men often overlook their nutritional and health needs, leading to preventable issues like heart disease, diabetes, and mental health challenges. This campaign emphasizes the role of a balanced diet, regular exercise, and proactive health screenings in promoting overall wellness, encouraging men to take charge of their health for a stronger, healthier future.
1. Fox Nut Coconut Porridge
Fox Nut Coconut Porridge provides protein and healthy fats, enhancing energy, muscle strength, and heart health for men.
Total Calories: 1749 kcal
Serves: 8
Per Serving Calories: 219 kacl (1/2 cup)
Ingredients:
- 2 cups fox nuts
- 2 tablespoons shredded coconut
- 2 tablespoons coconut oil
- 2 cups whole milk
- 3 dates
- 12 almonds
- 6 whole walnuts
- ¼ teaspoon salt
Instructions:
- Heat a dry pan over medium heat and toast the fox nuts for 5-7 minutes until they are crispy and fragrant.
- In a saucepan, heat the coconut oil. Add the shredded coconut and toast lightly for 2-3 minutes until golden.
- Pour milk into the saucepan and bring it to a gentle simmer. Add the toasted fox nuts, dates and salt. Stir well and cook for 5-7 minutes until the mixture thickens, and the fox nuts become slightly tender.
- Top with chopped nuts and a sprinkle of shredded coconut. Serve warm for a nutritious breakfast or snack.
Health benefits:
- Provides sustained energy and promotes overall vitality.
- Supports heart health and improves digestion.
- Boosts immunity and reduces inflammation.
- Enhances brain function and strengthens bones.
- Aids in stress management and overall well-being.
- Support testosterone production and hormonal balance.
- It aids in digestion, preventing bloating and promoting gut health.
- It helps with weight management, improving overall vitality.
References:
- Ghosh S, Singh R. “Fox nuts: Nutritional benefits and applications.” Journal of Nutritional Health. 2022;18(3):45-50.
- Ghosh, S., & Singh, R. (2022). Fox nuts: Nutritional benefits and applications. Journal of Nutritional Health, 18(3), 45-50.
- United States Department of Agriculture (USDA). (n.d.). Nutritional value of fox nuts. International Journal of Endocrinology. (2021).
- Chinasa, L. (2018). Nutritional health benefit of coconut (Cocos nucifera) water. Department of Food Technology, Federal Polytechnic, Oko, Nigeria.
2. Baked Chicken with Sweet Potato
Baked Chicken with Sweet Potatoes provides protein and healthy carbs, boosting muscle strength, energy, and heart health in men.
Serves: 2 person
Total Calories: 680 kcal
Calories per Serving: 340 kcal (1 breast piece and ½ cup sweet potato)
Ingredients:
- Chicken breast (boneless, cut into small pieces): 2 breast pieces
- Sweet potato (cut into small pieces): 1 cup
- Green chili (finely chopped): 1
- Olive oil: 2 teaspoons
- Garlic (minced): 2 cloves
- Ginger (grated): 1 teaspoon
- Yogurt: 2/3 cup
- Salt: to taste
- Black pepper: ½ teaspoon
- Fresh coriander (chopped): 2 tablespoons
Instructions:
- Preheat the oven to 200°C.
- In a baking dish, combine chicken, sweet potato, green chili, garlic, ginger, olive oil, salt and black pepper. Mix well.
- Place the baking dish in the oven and bake for 25-30 minutes, or until the chicken and sweet potatoes are fully cooked.
- Garnish with fresh coriander and serve hot.
Health Benefits:
- Provides a balanced and nutritious meal for sustained energy and muscle strength.
- Supports heart health and overall cardiovascular function.
- Boosts immunity and promotes healthy digestion.
- Reduces inflammation and supports overall well-being.
- Aids in maintaining a healthy weight with nutrient-dense and wholesome ingredients.
References:
1) Cartabiano-Leite, C. E., Porcu, O. M., & de Casas, A. F. (2020). Sweet potato (Ipomoea batatas L. Lam) nutritional potential and social relevance: A review. History, 11, 23–40.
2) Harwood, J. L., & Yaqoob, P. (2002). Nutritional and health aspects of olive oil. European Journal of Lipid Science and Technology, 104(9‐10), 685-697.
3) Harwood, J. L., & Yaqoob, P. (2002). Nutritional and health aspects of olive oil. European Journal of Lipid Science and Technology, 104(9‐10), 685-697.
4) Ajanaku, C. O., Ademosun, O. T., Atohengbe, P. O., Ajayi, S. O., Obafemi, Y. D., Owolabi, O. A., … & Ajanaku, K. O. (2022). Functional bioactive compounds in ginger, turmeric, and garlic. Frontiers in Nutrition, 9, 1012023.
