VeggieSurply

Kale contains four times the vitamin C content and twice the selenium content of spinach, as well as nutrients like vitamin E and beta-carotene

Kale is a popular vegetable and a member of the cabbage family

It is a cruciferous vegetable and is closely related to cabbage, broccoli and cauliflower

As a nutrient-dense, low calorie food, kale makes an excellent addition to a weight loss

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective

Kale is very high in beta-carotene, an antioxidant that is converted to vitamin A

Vitamin K is an important nutrient that is involved in blood clotting.

A bunch is selling for N1000

Source: Google

Only fresh vegetables this side

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Breakfast doesn't have to be boring

Play around colours by adding fruits to your cereals and Yoghurt

Lots of options to choose from

✅ Apples
✅ Grapes
✅ Strawberry
✅ Kiwi
✅ Blueberry
✅ Pomegranate
✅ Passion fruit
✅ Banana

Simple, healthy and yummy 😋

Now, you don't have to wrestle with your kids over eating their breakfast before going to school 😊

Only healthy living this side

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It's time to bid goodbye 👋 to Sugar

January is here and what better time it is; to reset your eating habits

Yes! The holidays are over

Get your body by eating healthy by eating healthy

A fibre-rich diet helps cleanse the body. It includes fruits and vegetables such as cauliflower, radish, broccoli and green leafy vegetables.

You can start by staying hydrated. Add sliced lemons and ginger to your water, moderation is key. The citric acid in lemons may help prevent kidney stones.

It's time bid farewell to carbonated drinks, also avoid foods with added and artificial sugars, such as candy, desserts, and soft drinks.

Even if you want nothing this new year but your health should be a priority. Start a healthier lifestyle this new year

Our bodies has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs.

Still, only when these organs are healthy can they effectively eliminate unwanted substances.

What should you eat?

✅ Tomatoes
✅ Kale
✅ Onions
✅ Garlic
✅ Rosemary
✅ Bell peppers
✅ Carrots
✅ Leek
✅ Radish
✅ Springonions
✅ Sweet potatoes
✅ Cabbage
✅ Parsley
✅ Lettuce
✅ Brocolli
✅ Cauliflower

All these and more available at VeggieSurply

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Shombo are members of the nightshade family, related to bell peppers and tomatoes.

Capsaicin is the main bioactive plant compound in chili peppers, responsible for their unique, pungent taste and many of their health benefits.

Shombo contains potassium that serves a variety of functions. Potassium may reduce your risk of heart disease when consumed in adequate amounts.

A*o contains Vitamin C, Vitamin A, Copper and Vitamin K1. They are primarily used as spice.

Perfect for your stew, sauce and salads 🥗

Available at the store

Send a message, let's get your order ready

Source: Google

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Bokchoy also called "Pak Choi"

Is packed with vitamins, minerals, antioxidants, and fiber

It may help reduce cholesterol levels, promote strong bones, benefit the thyroid, and even potentially help prevent cancer

Bok choy’s folate, potassium, vitamin C, and vitamin B-6, coupled with its lack of cholesterol, all help to maintain a healthy heart

It is particularly high in vitamins C and K

You can use bok choy for your stir-fries, pasta and even rice dish

You can consume all parts of the bok choy plant, including its white stems and green leaves

Here are some ideas for how to prepare and eat bok choy:

Chop it and sauté it with olive oil, garlic, and ginger

Pair with Rice, Quinoa or Fiono and even pasta

Its mild flavor shines when it's stir-fried in sesame oil with a little garlic and ginger and a splash of soy sauce or a sprinkle of salt

Source : Google

Selling for N1000 a bunch

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Goodmorning 👋

Another new week in the month of September

Let's get this day started with a review from our customer

Sending fresh produce is no joke

It takes careful planning and ex*****on to have fruits and veggies arrive in fresh, edible, and perfect condition

Our main goal here is to make sure that your produce remains fresh the entire journey

We put a lot into packaging and also consider the packaging materials that would be suitable depending on the distance

✅ Fresh produce
✅ Suitable Packaging
✅ Timely delivery

What will you be needing from VeggieSurply this new week?

Jos UTC Tomatoes is still available

N10,000 for a basket ( 5 custard rubbers)

☆Shombo ~ N1800 per custard rubber
☆Yellow pepper- N2000 per custard rubber
☆Pepper~ N1800 per custard rubber

Only fresh vegetable this side

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Have you tried seedless cucumbers ?

Cucumber is a nutritious fruit with a high water content

Eating cucumber may help lower blood sugar, prevent constipation, and support weight loss

To maximize cucumber’s health benefits, eat the peel, too.

Though commonly thought to be, cucumber is actually a fruit

And they belong to the same family as watermelon

Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs

Eating cucumbers may help support regular bowel movements

Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity

Our cucumbers are crisp, mild and refreshing

They are fun to snack on and are not bitter

You can pair them with groundnut for some extra crunch

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Chinese cabbage contains high quantity of dietary fiber (soluble and insoluble) but low calorie

It also contains high quantity of calcium and vitamin K, elements that could help in maintaining healthy bones and teeth

Vitamin K also helps in blood clotting, and prevent neuronal damage, which could be beneficial in the treatment of Alzheimer’s disease.

High vitamin C content in Chinese cabbage can aid in immune system protective action

Vitamin C also boosts immunity by encouraging white blood cell production

Our bodies don’t naturally produce calcium, so the cabbage plays a vital role in replenishing this essential mineral

Available at VeggieSurply

Only fresh vegetable this side

Source: Google

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Leeks are a vegetable related to onions that have a sweet and garlicky flavor

They also offer many health benefits, including aiding in weight loss, protecting against cancer, and supporting healthy brain function

Leeks belong to the same family as onions, shallots, scallions, chives, and garlic

They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked

Leeks are low in calories but high in
nutrients, particularly magnesium and vitamins A, C, and K

Leeks contain heart-healthy plant compounds
shown to reduce inflammation, cholesterol, blood pressure, the formation of blood clots, and your overall risk of heart disease

The fiber and water in leeks can promote
fullness and prevent hunger, which may aid weight loss

Leeks can be eaten raw, but you can also fry, roast, boil, or steam them

They make a great addition to stews, salads, stir-fries, and potato dishes

You can refrigerate raw leeks for about a week and cooked ones for around two days

Source: Google

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Let's start this week with an amazing review

Let me quote her verbatim

"I Dey like patronize you
Because you dey give me value for my
Everything fresh and intact
You are simply the best no cap"

This particular customer never stops at only patronising our brand but refers her friends and neighbours

And they too have have remained with us 😊

You too can join the fresh surply train

We have available;

☆Tomatoes
☆Ginger
☆Garlic
☆Bell peppers
☆Beetroot
☆Beans
☆Green beans
☆Onions
☆Tumeric
☆Apples
☆Clementines
☆Grapes
☆Bok choy
☆Cauliflower

And so much more ....

Send us a message, let's get your order ready

Only fresh vegetable this side

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Eggplants also known as aubergine are versatile, low-calorie vegetables

They have smooth, glossy skin and are purple in colour

They have a slightly bitter taste

Soaking an eggplant in salt will draw out the moisture and also the compounds that contribute to the bitter taste.

Also, this process will reduce oil absorption during cooking

The health benefits of eggplant are due to the presence of antioxidants, vitamins, and minerals

✅ Eggplant is a rich source of fiber and low in soluble carbohydrates

✅ It can help improve blood sugar control and regulate the absorption of glucose

✅ May improve cognitive function. The phytonutrients in eggplants may protect the brain cell membranes from damage

✅ May aid weight loss. Yes, because it has high water content and is low in calories

✅ May enhance bone health. Eggplant may help improve bone mineral density and reduce the risk of osteoporosis

✅ May prevent birth defects. Eggplants contain folic acid that is essential for pregnant women.The intake of a folic acid-rich diet may help prevent birth defects

Have you tried eggplant sauce before? 😋

Source: Google

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If you haven't used miango pepper in your meals

You are definitely missing

It is spicy, hot and aromatic

Grown in the beautiful hills of miango in Plateau State

Miango people pride themselves with this pepper

And it is worth the hype

We are delivering tomatoes to these locations ;

☆Abuja
☆Enugu
☆Umuahia
☆Port-harcourt
☆Onitsha
☆Awka

It's not too late to send in your orders

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Cabbage is not only affordable and low in calories, but it offers a variety of health benefits

Cabbage grows in red, green, and white forms

It is a member of the same family as broccoli and cauliflower

✅ Cabbage is a good source of fiber [and] fiber may help alleviate constipation, balance blood sugar levels, lower cholesterol levels and improve digestive health

✅ Cabbage is a cruciferous vegetable and has been shown to have anti-inflammatory benefits, therefore recommended for those individuals who are at risk for heart disease

✅ Cabbage is a great source of fiber, it can be helpful in maintaining regular bowel movements

✅Cabbage is proven to lower bad cholesterol levels in the body

✅ Cabbage boost brain health also. Vitamin K and anthocyanins inside cabbage can give a solid help to mental capacity and focus. These are fundamentally found in red cabbage

Do you eat your cabbage raw or do you blanch them before consuming?

Cabbage can be used in salads, as a sauce

Yes! I've made it couple of times, with fresh tomatoes and onions 😋

You can also add smoked fish to sauce

Instead of using your regular flat bread for shawarma, you can always replace them with cabbage wraps for a healthier option

You will definitely enjoy the crunch that comes from each bite

We have both the green and red cabbage available at VeggieSurply

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Source: Google

Celery is a low-carb vegetable that packs a lot of water, vitamins, and minerals

The vitamins and minerals in celery, like folate and vitamin K, support heart health

Both nutrients help form red blood cells and are essential for blood clotting

Celery may also improve digestion

The fiber in celery about one gram per large stalk supports digestive health

Celery is also a source of insoluble fiber, which helps speed food through your digestive system

As a result, insoluble fiber keeps your bowel movements regular, which prevents constipation

Other health benefits of fiber include :

✅ Helps manage weight

✅ Celery is known to help the female body to keep the bladder healthy, which can prevent urinary tract infections

✅ Celery is rich in antioxidants that aid cancer prevention by fighting against cancer-promoting free radicals

✅ Celery also contains a compound called luteolin that can prevent inflammation in the brain cells

✅ Celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels

The health benefits of celery may entice you to consume more of it 😊

Source: Google

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Start your day right with a glass of celery juice!

Only fresh vegetable this side 😊

☆Celery
☆Parsley
☆Chilli pepper
☆Rosemary
☆Mint leaves
☆Raddish
☆Turnip
☆Beetroot
☆Asparagus
☆Kale
☆Leek
☆Chinese cabbage
☆Bokchoy

You can make celery a healthy part of your diet

It contains anti-inflammatory and antioxidant compounds and may also support digestion

This green veggie is loaded with vitamins, minerals, antioxidants, and phytonutrients

Celery helps reduce cancer risk and lower inflammation and blood pressure

In addition, it can promote cardiovascular, digestive, sexual, and joint health

Celery also helps treat kidney stones, diabetes, and asthma

You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery

It’s also low in sodium

Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar

Don’t discard the leaves , that’s where celery has the most calcium, potassium, and vitamin C

But because they don’t store well, consume celery
leaves within a day or two of purchase

Source: Healthline

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Kiwi is a small, plum-sized fruit with fuzzy, brown skin, bright green flesh and small black seeds

Kiwi fruits are known for their unique taste

Typically, only the flesh of the kiwi fruit is eaten but the skin is also edible

Here's five health benefits of kiwi ;

✅ They are rich in vitamins K, E, C, folate, and potassium. Potassium is a nutrient essential for heart health

✅ These fruits are also loaded with fiber, which plays a vital role in bodily functions. The fiber in kiwis helps promote digestion

✅ It is high in vitamin C, which boosts the immune system. It helps regenerate and build tissues, protects cells

✅ Kiwis are a low calorie fruit. They have negligible fat content. Moreover, they are rich in fiber. All this only makes them an ideal addition to a weight loss diet

✅ Kiwifruit intake also helps lower blood pressure levels

Here are a few healthy ways to incorporate the kiwi fruit into your diet

You can add them to your salad 🥗

Mixing it in with a green smoothie is a great way to add sweetness to your drink

You can enjoy them as healthy snacks when dehydrated

Or as a juice or even as a complementing piece of fruit in your favorite mocktail

Source : Google

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We supplied these items today to Abuja ;

☆ Tomatoes
☆Shombo
☆Celery
☆Rosemary
☆Onion spring
☆Garlic
☆Ginger
☆Pepper
☆Bell peppers
☆Green peppers
☆Onions
☆Parsley
☆Carrots
☆Green beans

Only fresh vegetables this side

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Quercetin is a pigment that belongs to a group of plant compounds called flavonoids

Flavonoids are present in:

Vegetables
Fruits
Grains

Onions are rich in quercetin, a powerful flavonoid antioxidant that has been shown to have positive effects in people battling lung cancer

Onions also contain organic sulfur compounds

These are mainly sulfides and polysulfides, which may protect against cancer

These compounds are the reason why onions have such a sharp, strong taste and smell

They have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health

Onions contain decent amounts of vitamin C, folate, vitamin B6, and potassium, which provide a number of benefits

Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones

Onions have antioxidant and anti-inflammatory effects

Onions consist mostly of water, carbs, and fiber

Their main fibers, fructans, can feed the friendly bacteria in your gut, though they may cause digestive problems in some people

Onions are a rich source of prebiotics, which help boost digestive health, improve bacterial balance in your gut, and benefit your immune system

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Here are reasons why you should eat fruits when in season

Fruits when eaten in their season are fresher with a higher nutritional value

Fruits and Vegetables that are purchased in season is more likely to be fresher, consumed closer to harvesting and higher in nutritional value, some anti-oxidants such as Vitamin C, folate and carotenes will rapidly decline when stored for some periods of time

Locally in-season sourced fruits and vegetables will also appear brighter and more vibrant rather than limp and dried up

Fruits and vegetables that are stored for long periods of time due to transportation or to be used at a later date have a reduction in phyto-nutrient content

Unlike out of season produce, which is often picked early so that it can be shipped and distributed from around the world, seasonal produce is picked at its peak, making it fresher, tastier and more nutrient dense

When the quality of our fruit and vegetables is better, so too is the effect it has on our bodies and health!

Send a message to VeggieSurply to get all your seasonal fruits and vegetables

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Source : Google

The start of a new week 😊

Here's a recent price list ;

☆Tomatoes- N14,000 per basket
☆Shombo- N3000 per custard rubber
☆Onions - N28,000 per 100kg bag
☆Sweet Potatoes- N20,000 per 100kg bag
☆Irish Potatoes- N24,000 per 50kg bag
☆Kale - N1000 per bunch
☆Celery - N1000 per bunch
☆Beetroot- N700 per bunch
☆Ginger- N2000 per custard rubber
☆Bell pepper- N3000 per kg
☆Onion spring- N1000 a bunch

We also have carrots, green peppers, cabbage and so much more

Prices of pepper and tatashe are not stable, same with tomatoes

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May this month of "July" cause you to smile

I pray that in every way you may prosper and enjoy good health, as your soul also prospers

From all of us here at Veggiesurply

Happy new month

Available for immediate delivery

☆Tomatoes
☆Sweet Potatoes
☆Irish Potatoes
☆Tatashe
☆Shombo
☆Pepper
☆Ginger
☆Garlic

And so much more

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I recently saw a post on Instagram that advised when making stew, you should use more of tatashe so your stew doesn't get watery

I definitely can't relate 🤣

Why ? Jos UTC Tomatoes has low water content

Yes! It does. Making my stew always thick

I really thought this was same for all tomatoes

But my customer affirmed it also

She said, " her stew was thick even after adding her meat stock "

If you are using the shombo and tatashe combo

Where the tatashe and shombo has to be in excess to get a thick consistency

Come to the brighter side of life 😊

Only fresh vegetables this side

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The only thing on my mind is the amount of potatoes I am about to download into my tummy

I will exercise later🤣

New potatoes are out 🤣

When I say "New", I mean those harvested during the rainy season

Yes, and they are in abundance

Every family in Jos presently will be so happy

Why ? Because the old potatoes (those harvested during the dry season) were so expensive

We have them available in bags, big paint bucket and also custard rubber

All to fit your pocket

You can fry, bake or even boil them

Whichever way you like them

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A customer asked for tomatoes

She said, "Jos UTC tomatoes is thick and has a great taste"

Jos is so blessed, everything we plant produce a bountiful harvest

Our produce sells itself 😊

What will you be ordering from us today ?

We have available ;

☆Onions
☆Shombo
☆Tatashe
☆Ginger
☆Garlic
☆Beans
☆Beetroot
☆Tomatoes
☆Green peppers
☆Chilli peppers
☆Spinach

Have you tried our miango pepper

It's so hot and spicy 😛

Our onions are very dried and can stay upto three months without getting rotten

Just store them away from potatoes and other ethylene producing fruits and vegetables

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Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease.

Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent the lens damage that leads to cataracts.

Corn is a starchy vegetable, like potatoes and peas. That means it has sugar and carbohydrates that can raise your blood sugar levels. It can still be a healthy part of your diet if you don't overdo it. If you have diabetes, you don't necessarily need to avoid corn, but watch your portion sizes.

Corn also has antinutrients, which are compounds that keep your body from absorbing nutrients as well as it should. Soaking your corn can help remove many of them.

Corn also has smaller amounts of vitamins B, E, and K, along with minerals like magnesium and potassium.

The fiber in corn helps you stay full for longer between meals. It also feeds healthy bacteria in your digestive tract, which may help protect against colon cancer.

Often, corn gets contaminated by fungi that put off toxins called mycotoxins. If you eat a lot of corn with these toxins, you’re at a higher risk for certain cancers, liver problems, lung issues, and slowing of your immune system.

Aflatoxins are a family of toxins produced by certain fungi that are found on agricultural crops such as maize (corn). The main fungi that produce aflatoxins are Aspergillus flavus and Aspergillus parasiticus.

Aflatoxin is a naturally occurring toxin produced by the fungus Aspergillus flavus. The fungus can be recognized by a gray-green or yellow-green mold growing on corn kernels in the field or in storage Plant stress due to heat or insect damage during fungus growth usually increases aflatoxin levels.

Source: Google

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Vegetables that are in season ;

1. TOMATOES

Tomatoes are readily available, they are planted all year round. UTC Jos tomatoes are mostly grown during the dry season. Serie-A another breed of tomatoes, they are usually long in shape and have a great taste are grown during the rainy season.

2. BLACKCURRANT

Blackcurrant aka ribena are still available in Jos. They are not going anywhere anytime soon😊. We are only taking orders for Abuja currently

3. BROCOLLI

This vegetable needs no introduction. This cruciferous vegetables that belongs to the brassica family is also grown in Jos, rich with many nutrients such as iron, calcium , potassium and much more

4. CAULIFLOWER

Yet another cruciferousvegetable, shares similar features with Brocolli. Naturally high in fibre and vitamins such as Vitamin A and C

5. MANGOES

Almost everyone I know loves mangoes, the great part is; We have different species in Jos 😊. Variety is the spice of life🤣. Which ever specie ticks your taste bud, we have them available

6. PINEAPPLES

This tropical fruit is also in season 😊. Not grown in Jos though, but they are in abundance at the moment. Packed with nutrients, antioxidants and vitamin C.

Make use of these vegetables when they are in season and explore different ways of combining them to your meals. Remember, the goal is to eat healthy

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You've probably heard of processed food and how eating too much of it doesn’t make for a healthy diet

But what is ultra-processed food ?

Ultra-processed foods ( UPF) are foods that go through multiple processes such as extrusion, molding

They contain many added ingredients and are lower in nutrients and fiber and higher in sugar, fat and salt compared to unprocessed or minimally processed foods

For example, if made with wheat flour, water, salt, and yeast, bread is a processed food. However the same bread would become ultra-processed if emulsifiers were added

Processed foods are more nutrient-dense than ultra processed and usually are less refined and have few or no additives

Most ultra-processed foods are high in added sugar, sodium, and saturated fat

Diets high in these nutrients are associated with negative health outcomes including heart disease, diabetes, chronic inflammation, and [unhealthy] weight gain

So what should you eat?.

Prioritize eating whole and minimally processed foods

Eat whole, nutrient-dense foods most of the time and try to limit ultra-processed foods


Though, keep in mind that balance is key and eating an ultra-processed food once in a while is totally okay

Here are examples of processed foods ;

📍 whole wheat bread
📍 olive oil
📍 Cheese
📍 Butter

Some examples of ultra-processed foods include;

📍 Soda
📍 Packaged cookies, and chips
📍 Frozen meals
📍 flavored yogurt, distilled alcoholic beverages

To curb eating more of ultra-processed foods, eat more of whole foods, such as grains, nuts, seeds, lean meats, fruits, vegetables

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Source: Google