Healthy Recipes

Sweet potato and Butter Nut Bake 

Cut butternuts in half and remove pips

Peel sweet potato and cut into small cubes

Place sweet potato cubes inside butternuts

Place on baking tray and bake until done

Add a little butter before serving

Carrot and Spinach Salad

One cup grated carrots

One cup chopped spinach

One cup coleslaw

Add lemon juice to spinach and coleslaw and soak for ten minutes

Prepare salad plates with lettuce leaves

Add a bottom layer of coleslaw

Second layer chopped spinach

Add carrots on top

• Butternut contains vitamin C, vitamin A, vitamin E, vitamin K, vitamin B1, B3, B6, and folic acid as well as minerals such as magnesium, manganese, iron, copper, calcium, phosphorus and zinc.
• Good for rheumatoid arthritis and asthma.
• Butternut contains lutein that protects your vision against cataracts. It also strengthens your immune system and is good for your heart. Regulates blood sugar and is good for diabetics.
• Sweet Potatoes contain vitamin C which is an antioxidant that reduces free radicals in your body, which are the cause of degenerative diseases. It also prevents  premature aging. 
• Vitamin C produces collagen, which help maintain the elasticity of youthful skin. It contains iron and is also a good source of magnesium, which is necessary for heart, muscle and nerve function.
• Sweet potato contains omega 3 fatty acids, which prevents heart disease. Good for brain function and also has anti cancer properties.

Eggplant And Nuts Fried

2 medium eggplants, peeled

2 cups pecans or walnuts

2 eggs

2 tsps water

Vegetable oil for frying

Cut the eggplants into ½ by 2 inch sticks

Cover eggplant with boiling salted water and allow to stand for 15 minutes.

Chop the nuts.

Beat the eggs together with two teaspoons of water.

Heat the oil in a heavy skilled for deep frying.

Dip in the beaten egg first and then in the nuts and fry to a crisp golden brown in hot oil.

Drain and serve

• Egg plant contains vitamin A, C, D, K and vitamin B as well as magnesium, manganese, copper, potassium, folic acid and fiber. 
• It is low in calories which assists with weight loss and has anti-viral and anti-bacterial properties. It can regulate blood sugar levels and keep diabetes in control.
• The skin of the egg plant contains antioxidants that protect cells against damage from free radicals.
• It also lowers cholesterol and the risk of heart disease. Egg plants contain phyto -nutrients which protect the brains cell membranes.