Tag Archives: Half your plate fruits and veggies

Nigerian meal of Chicken Stew and Sautéed veggies

MyPlate-Inspired Nigerian Meals

Do you need ideas for making healthy meals for your family? Fruits and vegetables can easily be mixed into several different dishes to make them even tastier! MyPlate encourages you to make that half your plate fruits and vegetables. Get inspired with new ways to add fruits and veggies with tasty Nigerian dishes. Try out Nigerian cuisine with this simple and delicious Kidney Beans and Sweet Peppers recipe.

Ingredients:

  • 1 teaspoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 green peppers, sliced into strips
  • 2 cans kidney beans, drained and rinsed
  • 1 low sodium chicken bouillon cube

Directions:

  1. Heat olive oil in large skillet over medium heat. Add onions and garlic to pan and sauté for a few minutes until soft.
  2. Add peppers and stir. Saute for another 2 minutes.
  3. Add kidney beans and bouillon cube. Lower heat and stir until bouillon cube is dissolved and beans are heated through.
peppers, garlic, and ginger on wooden table

Nigerian spices make veggies tasty!

Here are a few ideas from Nigerian cooking you can use to make family meals more affordable and healthy, but just as delicious.

  • Choose canned or frozen fruits and vegetables instead of the fresh options.
  • Opt for the low or no sodium options if available. Low and no sodium options can usually be found at any grocery store in most vegetables and fruits.
  • Buy dried spices instead of fresh spices to lower the cost while still keeping traditional Nigerian flavor. Use garlic powder, paprika, and red pepper flakes to add Nigerian flair to your meals.
  • Mix vegetables into main dishes, soups, and stews for more nutrition.
  • Make a large batch and eat leftovers to save time. Set aside time to cook over the weekend and have yummy dinners in a flash for your busy weeknights.

Using MyPlate and Nigerian-inspired dishes to build your weekly menu is an easy way to get your daily fruits and vegetables. For more Nigerian-inspired recipes, try Creamy Chicken Paprika Stew or Jollof Rice! Which dish are you and your family going to try first?

Healthy meal that follows MyPlate

Eat Healthy with Israeli Cuisine

Are you trying to find new ways to eat more fruits and vegetables but always end up using the same recipes? Eating plenty of fruits and vegetables a day can reduce the risk of some chronic diseases such as heart disease, obesity, diabetes and even cancer. Do you find it hard to make half your plate fruits and vegetables at each meal every day? Good news! The Israeli cuisine is full of delicious recipes that mix fruits and vegetables with grains and proteins, making it easy to meet MyPlate guidelines. Continue reading

colorful arrangement of fruits and veggies in shape of a rainbow

Eat a Rainbow!

Fruits and vegetables come in a wide variety of shapes, sizes, flavors, and colors. Eating more fruits and vegetables may reduce the risk of some chronic diseases, like cancer, heart disease, stroke, obesity, and diabetes. Fruits and vegetables provide important nutrients for health and maintenance of your body. Different types of fruits and vegetables provide different nutrients, so it’s important to get a good variety. An easy way to make sure you’re getting all the different nutrients is to choose a variety of colorful fruits and vegetables to fill half your plate. Continue reading