Simple sugars gives energy to the body, Fiber helps easy movement of bowels and relieves constipation Vitamin C. helps the body to fight against diseases by boosting immunity level A person needs 2and 1/2 cups of fruits per day and 1 cup is equal to a size of 1 large apple. Ways of serving fresh fruits 1 Whole fruits---- wash the fruits thoroughly and eat different types of fruits. 2 Fruit Kebabs---- cut into different shapes and use different types of fruits with different colors. 3 Fruits salad---use at least 5 different types of fruits that are in season to minimize costs.Cut into different attractive shapes. 4 Fruit juice--- put all peeled fruits into a juice extractor and come up with a fruit cocktail juice. A juice extractor is an important utensil in the kitchen. 5 Pancake Fruit roll--- use brown flour to make your pancakes When done cut the fruits into strips drizzle a bit of honey on the pancakes roll the pancakes and cut into desired shapes 6 Smoothie---put your fruits in a blender for example a peeled banana and a handful of strawberries add a bit of orange or lemon juice to maintain the color of the fruits blend for 5 minutes. A blender is an utensil that you don't want to miss in your kitchen. 7 Fruit sushi--- cook your sushi rice and cut your fruits into strips lay them on the rice roll and cut into desired shapes. Blend strawberries into a puree and use it as a dip for the fruit sushi.

CRUDITÉS (Vegetable Platter)

Crudites in simple terms is a vegetable platter served raw with a dip (e.g. tzatziki dip).  The vegetables can be blanched for only 3 minutes for those who cannot eat them raw. Crudites can be served as an appetizer or as snacks.

Nutritional value of the different vegetables in the platter:

Vegetable Nutritional Value (Benefits)
Carrot High in vitamin A
  Prevents cancer
  Improves night vision
Cauliflower High in vitamin C and K
  Reduces risks for heart diseases and brain disorders
  Aids weight loss
Pepper Controls diabetes
  High in vitamin E
Tomato High in vitamin A and C
  Good for the kidney
  Helps maintain strong bones

Tzatziki Dip

Ingredients

1.       Grated and strained cucumber (150g)

2.       Double cream plain yogurt (150g)

3.       Small crushed garlic (1)

4.       Finely chopped mint (3 medium leaves)

5.       Olive oil (1 tsp)

6.       Lemon juice (3 drops)

7.       Salt (to taste)

Preparation method - Put all the ingredients into a blender and blend for 5 minutes on high speed

This dip can serve 4 to 6 people

 

 

Ingredients 1.       Grated and strained cucumber (150g) 2.       Double cream plain yogurt (150g) 3.       Small crushed garlic (1) 4.       Finely chopped mint (3 medium leaves) 5.       Olive oil (1 tsp) 6.       Lemon juice (3 drops) 7.       Salt (to taste) Preparation method - Put all the ingredients into a blender and blend for 5 minutes on high speed This dip can serve 4 to 6 people