Serah Silver

The Importance of Fruits and Vegetables
1. Nutrient Powerhouses
Fruits and vegetables are packed with essential vitamins, minerals, and dietary fiber. They provide a wide array of nutrients that support overall health.
Vitamins: Fruits and veggies offer vitamins like vitamin C (found in citrus fruits), vitamin A (in carrots and sweet potatoes), and various B vitamins.
Minerals: These foods contain minerals such as potassium (important for heart health), magnesium, and iron.
Dietary Fiber: Fiber aids digestion, helps maintain a healthy weight, and keeps blood sugar levels stable.
2. Disease Prevention
Consuming a diet rich in fruits and vegetables is associated with a reduced risk of chronic diseases:
Heart Disease: The antioxidants and fiber in these foods promote heart health.
Cancer: Certain compounds in fruits and veggies may help prevent cancer.
Stroke: Regular consumption lowers the risk of stroke.
Diabetes: High-fiber diets can help manage blood sugar levels.
3. Weight Management
Fruits and vegetables are naturally low in calories and high in water content, making them ideal for weight control.
They provide satiety without excessive calories, helping you feel full and satisfied.
4. Gut Health
The fiber in fruits and veggies supports a healthy gut microbiome.
A diverse gut microbiota is linked to improved digestion, immunity, and mental health.
Practical Tips for Including More Fruits and Vegetables
Variety Matters:
Aim for a rainbow of colors. Different hues signify different nutrients.
Include dark leafy greens (spinach, kale), vibrant berries, orange carrots, and red tomatoes.
Portion Control:
Consume at least 400 grams (about five portions) of fruits and vegetables daily.
Opt for whole fruits over fruit juices to retain fiber.
Snack Smart:
Keep sliced fruits (apples, grapes) or veggie sticks (carrots, cucumber) handy for quick snacks.
Pair them with a protein source (nuts, yogurt) for a balanced snack.
Cook Creatively:
Experiment with different cooking methods: steaming, roasting, grilling, or raw.
Add veggies to omelets, stir-fries, and salads.
Limit Added Sugars and Salt:
Avoid sugary fruit drinks and opt for water or herbal teas.
Use herbs and spices instead of excessive salt for flavor.
Remember, a healthy lifestyle isn’t just about what you eat—it’s also about staying physically active, managing stress, and getting adequate rest. So, let’s celebrate the goodness of fruits and vegetables, one delicious bite at a time! 🌱🍎🥦

AKARA is a traditional West African dish that is also popular in Brazil. It is a type of fritter made from black-eyed peas (or cowpeas) that are soaked, peeled, blended with spices, and deep-fried in oil. AKARA is crispy on the outside and soft on the inside, with a savory and spicy flavor. It is often eaten for breakfast or as a snack, and can be served with various accompaniments, such as bread, pap, oatmeal, custard, hot sauce, or stuffed with other ingredients1234

AKARA has a rich history and cultural significance in West Africa and Brazil. It is believed to have originated from the Yoruba people of Nigeria, who call it àkàrà, meaning “bread” or “pastry”. The dish was brought to Brazil by enslaved Africans, who adapted it to the local ingredients and called it acarajé. In both regions, AKARA is associated with the Candomblé religion, as it is used as an offering to the gods. It is also prepared for special occasions, such as weddings, funerals, or celebrations23

AKARA is a delicious and nutritious dish that is easy to make at home. All you need are some black-eyed peas, onion, pepper, salt, seasoning cube, and oil. You can also add other ingredients, such as crayfish, banana, or baking powder, depending on your preference. The basic steps are:

Soak the black-eyed peas in water for about 30 minutes or until the skins swell.
Peel off the skins by rubbing the beans with your hands or using a blender.
Blend the beans with onion, pepper, salt, and seasoning cube until smooth but not too watery.
Whisk the batter until it becomes airy and fluffy. This will help the fritters to be light and crisp.
Stir in some diced onion if you like.
Preheat some oil in a deep pan over medium-high heat.
Scoop the batter by spoonfuls into the hot oil and fry until golden brown on both sides.
Drain the excess oil on paper towels and enjoy your AKARA134
I hope this description helps you to learn more about AKARA and how to make it. Have a wonderful Saturday breakfast! 😊

Hunmmm, I’m so addicted to this yoghurt that I found in a supermarket. It’s so good that I always ask the staff to notify me when they restock it. I’m a content creator with a small android phone, but I spent all my savings which I would have used to buy a better phone on this yoghurt🤫🤭. I have nothing left in my piggy bank. Make the owner of this yoghurt adopt me or my son o, because I can’t afford anything else and I no dey fit think straight each time I tried to comot face from the yoghurt fridge at the supermarket 😂😂😂.
Please don’t tell me to quit this yoghurt 🫣, it won’t work😀😀😀. If you have tasted it in your smoothie or puff puff, you would know how delicious it is. The only advice I can take is to reduce my intake, lemme see if it will work 🤔🤔😂😂😂.

How to make Egg Rolls

How to make Nigeria Egg Rolls Like Pro How to make Egg Rolls Like Pro 😂.INGREDIENTS:4 Cups of Flour4 Table spoons of sugar1 Teaspon of Cinnamon Powder/ Nutmeg 1 Teaspon of Baking Powder1/2 Teaspo...

HOW TO MAKE PERFECT SHAWARMA | CHICKEN SHAWARMA This Chicken shawarma is so easy to make an very delicious. For the wrap, I use Tortilla wrap. Shawarma -silver's kitchen

How to make a Refreshing, Immune Booster and Fat burner Juice

How to make Refreshing Anti Inflammatory and Immune Boosting Juice with 4 Recipe. In this video, we're going to show you how to make a refreshing and delicious juice using pineapple, apple, ginger, and lemon. This juice is perfect for a ho...

How To Make Zobo Juice

How To Make A Healthy Zobo Drink - Sugar Free Welcome to our channel where we bring you easy-to-follow recipes and today, we're sharing with you how to make Zobo Drink!Zobo Drink is a popular Nigerian be...

Good morning everyone

Weekend is here my people 🥰

It's not yet over.

Glory to God. Weekend is here again 😄.

YouTube follow 4 follow.

serahsilver - YouTube Kitchen ideas

For Sunday jellof Rice and some beet and carrots for juice.

For Sunday jellof Rice. Some beet and carrots for juice. 🥰

Small budget

great job. Listohood is a must follow page.

you're doing a great job. I recommend Nicholas Kibande. keep up the good work

You don't need to clear your account before having a meal ☺️