Healthy Food on a Budget; By Chioma Nwachukwu

August 16, 2018

It’s assumed, that a healthier lifestyle is a more expensive lifestyle; that’s a myth. There are many affordable locally grown foods you can incorporate into your daily eating habits.

Here are some of these healthy local foods and their benefits:

Amala: which is consumed mostly by the Yoruba’s (Nigerian tribe) can be made from various crops. It can be made from yam, it can be made from cassava flour which is an important source of carbohydrate and, can also be made from plantain, which is low carbohydrate and good for diabetic patients. The health benefits of amala include: better eye sight due to vitamin A, a stronger immune system, better cardiovascular health and is good for diabetes management. Amala is usually eaten with various soups like ewedu or efo.
Bitter Leaf: this is a bitter leaf green as the name implies and happens to be one of the cheapest vegetables available. Some of its numerous benefits are: cholesterol reduction and blood sugar regulation, it aids digestion, contains antioxidants, helps cleanse the body and maintains the liver and kidney. Bitter leaf can be enjoyed in various ways, either by blending it into a juice, making a green smoothie or by incorporating it into different recipes – rice and so on.
Garden Egg: This is highly valued in Nigeria, especially with the Igbo people. Garden egg is classified as a vegetable and has numerous nutrients that are beneficial to the body. Some of the benefits are: it lowers eye pressure especially for people with glaucoma, it is rich in vitamins, helps reduce blood cholesterol and helps control high blood pressure. Garden eggs can be enjoyed as a snack or can be made into stew, which can be enjoyed with any food of your choice. It can also be eaten raw or cooked.

Image Credits: Filming world (https://www.videoblocks.com/portfolio/filmingworld)

Tiger Nuts: These are excellent source of fiber and are considered to have higher fiber than oat bran, cabbage, and even chia seeds. Another health benefit is that they are helpful with regulating blood sugar levels.

Fun Fact: Did you know Tiger nuts have high content of vitamin E which boosts both male and female fertility?

HOW TO MAKE YOUR OWN GRANOLA

Cherry: Commonly called “Agbalumo” amongst the Yoruba’s and “Udara” amongst the Igbos, cherry is a good source of calcium which helps with strong bones and teeth, it also helps you lose weight as it contributes fiber to your body, which makes your stomach fuller and helps reduce food intake.

Fun Fact: it is also called African Star Apple and its scientific name is Chrysophyllum Africanum

Zobo: Common in Nigeria, especially the North, Zobo is an ancient drink made from Hibiscus plant flower. It is rich in Vitamin C which helps fight cold and infections, it can help reduce hypertension, cholesterol level and high blood pressure. Depending on the region, Zobo can be consumed either hot or cold, for example; in Egypt, it is served warm.