Ways To Add Fruit And Veggies To Your Diet

Eating plenty of fruits and vegetables is a cornerstone of good health. Kano is home to a wide variety of fruits and vegetables.A diet rich in fruits and vegetables can help you:

1.   Keep blood pressure under control.

2.   Reach and maintain healthy cholesterol levels.

3.   Keep your arteries flexible.

4.   Protect your bones.

5.   Keep the eyes, brain, digestive system, and just about every other part of the body healthy.

But many of us have trouble putting that knowledge into practice and getting five or more (emphasis on the "more") servings of fruit a day. It is difficult to unlearn some habits. I know and I understand. Also, try to start teach your babies so that it becomes normal to them as they grow.

One reason you might not be tapping into the power of produce is that you think fruits and vegetables are too expensive. Some friends of mine tell me it costs lots of money to feed on fruits.That's not necessarily so. You can buy three servings of fruits or four servings of vegetables for well under 100naira.

Preparation time, unfamiliarity, and old habits are other obstacles to eating more fruits and vegetables. Here are a baker's dozen of suggestions for tipping aside these barriers and enjoying delicious and nutritious foods.

1. Know your needs.

I recommend a minimum of 2 cups of fruit and 2½ cups of vegetables a day. More is better. To calculate your fruit and vegetable needs, go to www.fruitsandveggiesmatter.gov. I did not find a Nigerian site so you may not mia kuka,or ewedu or onugbu!

2. Set a goal.

If fruits and vegetables are minor items in your menu on a regular day, start by eating one extra fruit or vegetable a day. When you're used to that, add another, and keep going.

3. Be sneaky.

Adding finely grated carrots to pasta sauce, or a stew is one way to get an extra serving of vegetables. One foreign Cookbook like Deceptively Delicious or The Sneaky Chef offer ways to slip vegetables and fruits into all sorts of recipes.

4. Try something new.

It's easy to get tired of apples, bananas, and grapes. Try a mango, fresh pineapple, watermelon,oranges or some of the more exotic choices now found in many grocery stores.

5. Blend in.

A fruit smoothie (recipe below) is a delicious way to start the day after having had a glass of water

6. Be a big dipper.

Try dipping vegetables into hummus. Hummus is a smooth paste like Ewa-Agoyin, Ose-Oji,some spiced yogurt.Or slather some peanut butter on a banana or slices of apple.Heavenly!!

7. Spread it on.

As a kid i loved mashed avocado spread and bread. It was also amazing with rice.Try mashed avocado as a dip with diced tomatoes and onions. Puréed sauteed Nigerian spinach is also a delicious dip. Either can also be used as a sandwich spread.

8. Start off right.

Ditch your morning fastfood for an omelet with onions, peppers, and carrots. Fill into your breads.Or boost your morning cereal or oatmeal with a handful of pineapple or apple chunks or dried fruit.

9. Drink up.

Having 1 glass of low-sodium vegetable juice instead of a soft drink gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar. I also like fruit/vegetabke infused water

10. Steam ,pound ,spice up

The is how the popularly known 'zogale' is prepared and served in Kano

11.Give them the heat treatment.

Cut up onions, carrots,vegetables— whatever you have on hand — coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled veggies as a side dish, put them on sandwiches, or add them to salads. I don't do much of this though

 12.Improve on nature

Jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like sesame oil. A lot of this is done in Kano with 'yaji'. Try adding homemade cheese and can liven up the blandest green beans.

13. Add To Choco-Drinks

Try any type of fruit dipped in milk chocolate: what could be a tastier two-fer? In addition to a delectable dessert, you get plenty of heart-healthy antioxidants, some fiber, and a host of vitamins, minerals, and other phytonutrients. I do this by adding fruits to my combo of cocoa powder and milk

Simple fruit smoothie

This is a great way to use bananas that are beginning to get too ripe. (You can always cut ripe bananas into thick slices, freeze in a plastic bag, and thaw when you're ready to make another smoothie.)

Makes 1 serving

¾ cup plain yoghurt

½ ripe banana

½ cup pineapple juice

Optional: 1 tablespoon ground sesame(for healthy omega-3 fats)

Put all ingredients in a blender or food processor and blend to combine. You can branch out by adding a dash of ground cinnamon, a splash of vanilla, some mint, or other flavoring.

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Dr Dileem

The Likita Bokanturai

Kano Nigeria

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