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  Meal planning is one of the best ways of minimizing the amount of time spent preparing meals, cases of food wastage and most importantly, the amount spent on purchasing foods.  Meal planning helps in making the right decisions on what food to buy, prepping for your meals and saving on time that could be used to prepare food in a hurry.  Here’s a comprehensive guide to help you get started with meal planning:  #1 Set Your Goals:  Define Your Objectives: Why are you interested in meal planning, to eat less, or to spend less money, or do you want to eat more nutritious meals, or do you want to avoid cooking during working days?  Knowing your goals will help you in choosing the direction to take.  Consider Dietary Needs: Also consider any special diets or requirements including weight loss, muscle gain, or existing health issues.  #2 Do an audit of what you have in your pantry and fridge:  Check What You Have: First of all, open your pantry, fridge and freezer and see what ingredients yo

  A healthy diet means selecting the foods that will be most beneficial for the body and its functions while at the same time being tasty.  Here’s a guide to some of the best foods you can include in your diet to promote overall health and well-being:  #1 Fruits: Berries: Blueberries, strawberries, and raspberries are examples of berries that are loaded with antioxidants, vitamins, and fibers capable of reducing inflammation and improving the condition of the heart.  Citrus Fruits: A daily serving of oranges, grapefruits, and lemons contain vitamin C which enhances the body’s immune response and skin.  Bananas: Bananas contain potassium which is essential in controlling high blood pressure and is good for the heart.  #2 Vegetables: Leafy Greens: Spinach, kale, and Swiss chard contain a lot of vitamin A, C, and K, fiber, and calcium which helps in bone health and fighting inflammation.  Cruciferous Vegetables: These vegetables include broccoli, Brussels sprouts, and cauliflower which co

  #1 Baking: Basics: Cooking through the use of heat in an oven using dry heat is known as baking.  The heat is diffused and therefore perfect for baking cakes, bread, and pastries.  Tips: To achieve equal cooking, one should preheat the oven.  Make sure to use the correct measures and stick to the instructions to get the best outcome.  One should also choose the right type of bakeware because it also influences the cooking time and texture of the food.  #2 Boiling: Basics: Boiling is a method of preparing food by heating it in water or other liquids at their boiling point or at a temperature where bubbles can constantly burst on the surface.  Tips: It is recommended to fill a large pot with water enough to immerse the food that you want to cook.  It will be noted that incorporating salt into the water can help in boosting the taste.  Stewarding is important, if food is cooked for too long it goes soft and that is not very appealing to the eyes or the palate if it is cooked for a very

  To be able to master basic cooking skills one needs to have the right skills in the handling of the kitchen appliances, utensils and equipment.  The skills in cooking are some of the crucial steps that one has to learn before becoming a good cook.  Here's a detailed guide to help you get started: #1 Knife Skills:  Proper Handling: This is how you grip the knife; make sure that your fingers are placed under the handle to avoid a cut.  Basic Cuts: Know how to chop, dice, mince, julienned, and chiffonade.  Sharpening: To work fast and safely, sharpen your knives.  #2 Cooking Techniques:  Sautéing: Sauté food by placing it in a hot pan that has a little oil. Get used to vegetables and proteins.  Boiling and Simmering: Use to heat water for cooking pasta and to scald vegetables. Stew foods such as soups, stews, and sauces on low heat.  Roasting: Dry heat is used to bake vegetables, meats and poultry in the oven. Begin with easy meals such as baked chicken or just boiled potatoes.  Bak

  Here are ten nutritious and quick recipes perfect for busy weeknights: #1 Stir-Fried Vegetables with Tofu:  Ingredients: Tofu, bell peppers, broccoli, soy sauce, minced garlic, minced ginger.  Method: It was found that tofu should be sautéed until it turns golden. Stir in the vegetables, the soy sauce, garlic and ginger. Stir-fry until tender.  #2 Quinoa Salad: Ingredients: Quinoas, cherry tomatoes, Persian cucumbers, crumbled feta cheese, lemon juice and olive oil.  Method: Cook quinoa. Add it to chopped vegetables, feta cheese, lemon juice and olive oil.  #3 Chicken and Vegetable Skewers:  Ingredients: Drumsticks, breast fillet, zucchini, bell peppers, cherry tomatoes, olive oil, and herbs.  Method: Put chicken and the vegetables in a skewer. On one of the cases, if you have not done so already, brush the chicken lightly with olive oil and sprinkle the herbs over the chicken. Grill until cooked.  #4 Lentil Soup: Ingredients: Green/brown/red lentils, carrots, celery, onions, minced

  Tapas: Definition: A type of cooking that consists of preparing many dishes that are small in portions and in taste, usually meant to be eaten before a meal or in between meals. Varieties: Some examples are; Patatas bravas spiced potatoes, Gambas al ajillo shrimp sautéed in garlic, Chorizo al vino Chorizo in wine. Culture: Tapas are consumed in the bars and restaurants and usually, they are consumed with beverages and good company. Paella: Origin: The first plate that was developed in the region of Valencia is a marvelously decadent rice dish. Ingredients: Rice, saffron, fish ( shrimp, mussels), chicken, rabbit, vegetables. Varieties: Seafood paella, mixed paella, and a vegetarian optional of mixed paella. Other Spanish Dishes: Gazpacho: Gazpacho which is a cold tomato soup originating from Andalusia. Tortilla Española: Spanish omelet or the omelette of potatoes and onions. Jamon Iberico: Iberian ham is the cured ham that people can enjoy in thin slices. Spanish Cuisine Characteristi