NIGERIAN VEGGIE SANDWICH

NIGERIAN VEGGIE SANDWICH

                                                                   Suprabaa

As we all know that  fruits and vegetables are very important food groups that should be in our daily diet, Use any of the Nigerian Vegetable Salad recipes to make a delicious sandwich for breakfast or as snacks. You can check out the video below. Be creative, add or remove ingredients to your taste.

NIGERIAN VEGGIE SAND WITCH

NIGERIAN VEGGIE SANDWICH

                                                                   Suprabaa

As we all know that  fruits and vegetables are very important food groups that should be in our daily diet, Use any of the Nigerian Vegetable Salad recipes to make a delicious sandwich for breakfast or as snacks. You can check out the video below. Be creative, add or remove ingredients to your taste.

Healthy  Eating

Healthy eating means eating a balanced diet.

Nutritionists say there are five main food groups :
1. Whole grains,
2. Fruit and vegetables,
3. Protein 
4. Diary 
5. Fat & sugar.

One single food group cannot provide everything we needs for good health, healthy eating means consuming the right quantities of foods from all food groups.

1. Whole grains

We should consume at least 3 ounces of whole grains per day.

A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed.

Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.
Examples of Whole grain foods and flours include 100% whole wheat, brown rice, corn, oatmeal .

 

                                                                                         kff.org.kw.com

2. Fruits and vegetables

Health practitioners  recommend that we consume five portions of fruit and vegetables each day.

Fruits and vegetables are rich in vitamins, minerals and fiber and they are very important for your body to function properly.

This could include either fresh, frozen or canned, or dried fruit and vegetables.

A portion can be either one large fruit, such as an apple, mango, or a banana. It could also include one glass of 100% fruit or vegetable juice.
A vegetable or fruit  drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.

We are advised to eat lots of fruits and vegetables  and also snack with fruits.

                                                                                                functional fitness 

3. Proteins

Proteins should make up about 20 to 25 percent of our nutritional intake.
 Protein is good for the building and repairing of tissue in our body.
Foods that are good sources of protein includes: meat, poultry, fish, eggs ,beans, nuts, soya.
We are advised by Nutritionist to ensure that the fat in meat be trimmed and drained away after cooking. The skin on the poultry animal should be removed.
Nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.
It is healthier to grill, roast or microwave meats and fish, rather than fry them.

It is also important that we don't take too much meat or chicken in our meals.

Legumes

Legumes are plants in the pea family that produce pods that slit open naturally along a seam, revealing a row of seeds.
Some commonly eaten legumes includes: soy, peas, peanuts , lentils, clover, carob, beans
Eating plenty of legumes helps improve glycemic control in people with diabetes type 2, as well as reducing the risk of developing coronary heart disease.

                                                                                       Greatbodygreathealth

4. Milk and dairy foods

Dairy products are a good source of calcium which is important for healthy bones and teeth.
Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists advise that we should consume  low fat dairy products.

 

                                                                                                                                              

                                                                              

                                                                                                           webmd

5. Fats and Sugar

Fats and Sugar foods includes products with very high fat or sugar content like : refined sugar, chocolate, cakes, biscuits, jam, butter, margarine, mayonnaise, non-diet sodas and so on.
We have two  types of fats - saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats.

Having some fat in your diet is important but the we should aim at consuming unsaturated fats.

Excess consumption of saturated fats  increase the risk of heart diseases.

Regular consumption of food and drinks high in sugar can increase the risk for obesity and tooth decay.

 

Healthy Meals

·         Make sure you eat only small portions of carbohydrates in your meals.

·         Consume five portions of fruit and vegetables each day. .

·         Consume  low fat dairy products and unsaturated fats.

·         Reduce to the minimum your consumption of food and drinks high in sugar .

 

Also:

·         Try to cook your meals with little oil (i.e. Vegetable oil, Palm oil etc)

·         Add fruits and vegetables to each meal

·         Don't take too much carbohydrate in your meals

·         Don't take too much meat or chicken in your meals

·         Don't take too much salt or sugar or sugary products

Be creative and health conscious as you plan your meals. Consider critically these suggestions. Apply the knowledge in planning your food timetable.

Recommended Foods:

·         Swallow foods  with fish and  vegetables cooked with little oil

·         Fried rice or Jollof rice cooked with little oil served with vegetables or vegetable salad

·         Fruit or vegetable salad and boiled egg

·         Yam or potatoes served with green peppers and carrots

·         Whole wheat bread served with boiled egg

·         Beans, fish and vegetables

·         Moinmoin, served with grilled fish or chicken and coleslaw

·         Boiled yam or plantain with fish and vegetable stew

·         Spaghetti with chicken ,carrot, green pepper and vegetables

·         Oats with skimmed milk

Making  great effort at eating balanced meals is important for your health, whether you want to lose weight or increase your weight. The desire to add to your weight is not an excuse to eat anyhow. Medical complications may arise from uncontrolled eating lifestyle.

Keep the doctor away by eating right.

 

AFFORDABLE NIGERIAN BREAKFAST THAT CAN BE PREPARED  UNDER 20 MINUTES CONTD

8. Sandwich

                                                               Dobby's Signature

Just adding  your favorite filling to your bread is another choice for quick breakfast. You can also eat your bread with either fried egg or stew plus your favorite beverage.

9. Bread and Egg 

                                                          All Nigerian recipes

Preparation time: 10 minutes

Ingredients

2 eggs, oninons , salt to taste, vegetable oil, diced tomatoes and pepper

Recipe

·         Heat the vegetable oil and add diced oninons, tomatoes and pepper

·         Add the whisked egg and salt

·         Let fry and  serve with bread

10. Toasted Bread

                                                              Nigerian food tv

Preparation time: 15 minutes

Ingredients: 4 bread slices, butter, 1 tin of corned beef or 2 eggs or any other filling of your choice.

Equipment: Sandwich toastmaker

Recipe:

• Grease  insides of machine with butter to avoid bread from sticking
• Lie flat two slices of buttered bread and add fillings
• Place another slice on top  of each one and close up  the machine.
• Leave to cook .

11.Cereals

Just add hot milk and sugar and your breakfast is ready.

12. Biscuits

                                                               i.telegraph.co.uk

Biscuits with a hot cup of tea is another good choice when you are almost late for work or school.

13. Pancake

                                                          Allrecipies.com

Preparation Time: 15 minutes

Ingredients:

A cup of all purpose flour, 2 table spoon sugar ,  2 table spoon baking powder , one cup of milk, 2 table spoon vegetable oil, one egg, a pinch of salt,  melted Sugar or honey, Onion and dry pepper (optional)

Recipe:

·         In a large bowl mix  together flour, sugar, baking powder and  salt

·         Make a well  in centre

·         Add milk, a beaten egg and 2 table spoons of vegetable oil

·         Add diced  onion and chili pepper( Optional)

·         Mix until smooth

·         Pour  about a quarter cup of mixture onto  a lightly oiled and heated pan

·         Cook till edges are brown and small bubbles are formed on the cake

·         Turn it over and cook the other side

·         Serve with melted sugar or honey.

14. Fried Plantain and Fried eggs

                                                                 Nairaland.com

Just fry them and breakfast is ready with a cup of juice or tea of your choice.

Preparation time: 15 minutes

Ingredients: Ripe Plantian, Vegetable oil, salt to taste

Recipe:

·         Peel and cut your plantain

·         Add a pinch of salt and mix

·         Fry in hot vegetable oil

·         Serve with fried eggs and your favorite beverage

Now you should never go out in the morning without taking your breakfast, remember breakfast is the most important meal of the day. Also in the course of the day  you can substitute those eatery snacks with a good combination of fruits, it is good for your health. Stay healthy.