By Diana Tenebe, Chief Operating Officer, Foodstuff Store
Vegetables are such a rich source of vitamins, minerals and fiber. They play a vital role in maintaining good health as they are low in calories and fat; contributing to various aspects of well-being, including improved digestion, reduced risk in chronic diseases, and better weight management.
Eating enough fresh vegetables is crucial for a healthy lifestyle, and it can actually be tastier than you think, especially with Nigeria’s abundant fresh produce. Here are 7 delicious ways you can incorporate more vibrant, wholesome goodness into your daily menus.
1. Elevate Your Soups and Stews: This is the usual way you know to add vegetables to your meals. But beyond the usual, you can add extra leafy greens like ugu (fluted pumpkin), shoko, efo, or even a handful of chopped spinach or kale to your egusi, ogbono, or even light soup. Don’t forget bell peppers, carrots, and spring onions for extra flavor and nutrients. Nigerian soups are already vegetable-heavy; simply upping the quantity and variety makes a significant difference without altering the core dish.
2. Boost Your Rice and Pasta Dishes: You can turn your Jollof rice, fried rice, or even a simple white rice accompaniment into a veggie powerhouse. Sauté a medley of diced carrots, green beans, sweet corn, peas, and bell peppers, then stir them in. For pasta, add zucchini, eggplant, or mushrooms to your sauce. These additions provide texture, color, and a nutrient punch, making familiar dishes more exciting and wholesome.
3. Reinvent Your Breakfast Eggs: Whether you’re making scrambled eggs, an omelette, or egg sauce, load it with finely chopped tomatoes, onions, bell peppers, spinach, or even shredded cabbage. This is a quick and easy way to start your day with a serving of vegetables, adding freshness and flavor to a breakfast staple.
4. Make More Salad a Main Event (or a Strong Side): Go beyond the basic coleslaw. Combine lettuce, cucumber, tomatoes, carrots, and bell peppers. Add some boiled eggs, grilled chicken or fish, or even boli (roasted plantain) for a more filling meal. Drizzle with a light vinaigrette or a homemade dressing. Salads offer raw, unadulterated nutrients and can be incredibly refreshing, especially in Nigeria’s climate.
5. Snack Smart with Veggie Sticks and Dips: Cut carrots, cucumbers, bell peppers (various colours), and even garden eggs into easy-to-munch sticks. Pair them with a healthy dip like groundnut paste thinned with a little water and spices, or a simple homemade avocado dip. It’s a convenient and crunchy alternative to processed snacks, providing fiber and vitamins. Perfect for mid-day cravings.
6. Incorporate Them into Your Swallows (Eba, Fufu, Amala): While your soup already has vegetables, consider side dishes. A small bowl of lightly steamed or sautéed greens like tete or ugwu can accompany your main soup and swallow. Or, finely grate vegetables like carrots into your amala flour before preparation for a subtle addition. This method subtly increases your vegetable intake with dishes that are central to Nigerian cuisine.
7. Grill or Roast Them for a Flavorful Side: Slice eggplant, bell peppers, onions, zucchini, and even large mushrooms. Toss them with a little olive oil, salt, pepper, and your favourite Nigerian spices (like a touch of yaji for a kick), then grill or roast until tender and slightly caramelized. Grilling or roasting brings out the natural sweetness of vegetables, creating a delicious and satisfying side dish for grilled fish, chicken, or even rice.
By trying these simple yet effective methods, you can easily and deliciously boost your daily vegetable intake, leading to a healthier and more vibrant lifestyle!
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