Tinaye Agere
Chef Rudo Kandiero
EATING healthy should be a lifestyle, not just a temporary remedy.
To achieve a balanced diet, consider following the “Eatwell Guide”. Make it a New Year’s resolution to eat more fruits and vegetables and stay hydrated every day — turn it into a habit. Fruits are rich in vitamins, minerals, fibre and water, crucial for boosting the immune system, preventing cancer, promoting heart health and aiding in weight management.
By incorporating more fruits into your diet, you will be taking a good step towards a healthier life. This week, try our delicious avocado- mango salad recipe that serves four people and takes 15 minutes to prepare.We also have recipes for a pineapple-carrot smoothie and Swiss muesli. These recipes provide ideas of what to eat during this season of prayer and fasting, as they are not heavy but very nutritious.
Ingredients
Four cups lettuce/rocket;
One pitted and diced mango, ripe;
Two peeled and diced avocados, ripe;
Quarter cup toasted nuts;
Quarter cup fresh parsley;
Honey-lemon dressing
Two tablespoons lemon/lime juice;
Two tablespoons honey;
Two tablespoons vegetable oil;
Salt and pepper
Method
- In a large bowl, combine lettuce or rocket, diced mango, diced avocado, toasted nuts and chopped parsley.
- In a small mixing bowl, whisk together lemon juice, oil and honey until well-combined.
- Season the dressing with salt and pepper to taste.
- Drizzle the dressing over the salad and toss gently to coat.
- Serve immediately.
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Pineapple-carrot smoothie
The recipe below serves one person and requires 15 minutes’ preparation time.
Ingredients
. One cup pineapple chunks;
. One medium carrot, peeled, chopped;
Half cup mango chunks;
One cup orange juice or water;
Half cup ice cubes, optional;
Fresh mint leaves for garnishing
Method
- Peel and chop the pineapple and carrot into small chunks. Add the chopped pineapple, carrot and mango into a blender.
- Pour in the orange juice. Blend until the mixture is smooth and creamy. For a thicker, colder smoothie, add a handful of ice cubes and blend again until smooth.
- Pour the smoothie into a chilled glass. Garnish with fresh mint leaves and a pineapple wedge.
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Swiss muesli
This recipe serves two people and takes 15 minutes to prepare.
Ingredients
One apple;
Half cup thick plain yoghurt;
Half cup nuts, chopped;
One cup rolled oats
Method
- Grate apple, including skin. Mix well with yoghurt, nuts and oats. Serve for breakfast or snack.
Tips for increasing fruit intake
Begin your day with a bowl of cereal, topped with fresh berries or a sliced banana.
. Keep a bowl of cut-up fruits like grapes, berries or melon readily available for a healthy and satisfying snack.
Add slices of citrus fruits like lemon, lime or orange to your water bottle. It adds a refreshing flavour and encourages you to drink more water.
Experiment with different fruits to create a colourful and delicious fruit salad.
Try incorporating exotic fruits like pomegranates, mangoes and papaya into your diet.
Substitute some of your usual ingredients with pureed fruits like bananas or applesauce.
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Online Reporter