• 1/4 cup thinly sliced red onion
  • 1/4 cup fresh lime juice (from 2 large limes)
  • 5 to 6 cups seedless watermelon, cut into 1-inch.  
  • 2 cups chopped cucumbers,  
  • 1 cup packed mint leaves
  • 1/3 cup crumbled homemade cheese or preferred cheese.
  • 1/4 cup extra-virgin olive oil
  • Salt, to taste
  • Freshly cracked black pepper, to taste


Combine the sliced red onions and lime juice in a small bowl. Let it sit until slightly softened (10 to 15 minutes).

In a very large bowl, combine the watermelon, cucumber, mint, and cheese, toss gently. Add the red onion only, not the juice.  

To make the dressing, add the olive oil to the small bowl with the lime juice from the onions. Whisk together and add salt and pepper to taste.

Add the dressing to the salad and toss gently to incorporate. Taste and add more salt and pepper if desired. Serve immediately, or chill for up to 2 hours before serving.

How to Store Watermelon Salad

This salad is best eaten as soon as it’s made, but you can refrigerate it, for a day or two, max, before the watermelon starts to break down.


5 Ripe bananas
2 Ripe Mango
1 cup. Oil
4 cups baking flour
4 Eggs
1/2 cup. Molasses
1 cup. Brown sugar
1/2cup. Raisins
1 tsp. Anise essence
1 tsp. Mix essence
2tsp Nutmeg
2 tbsp. Cinnamon powder
Grated ginger – to taste
2 tsp. Lemon zest-
2 tbsp. Baking powder
1tsp. Baking soda
Butter to grease


  • Preheat the oven to 350F
  • Peel the bananas and crush them with a fork, reserve them in a bowl.
  • Peel the mangoes and cut into small pieces, add to the banana.
  • Grease and flour 2 baking loaf pans.
  • Mix the eggs, essences, lemon zest, and oil with the banana and mango then sift in the flour and all the dry ingredients and mix well with a wooden spoon.
  • Place in the pans and bake for 30 to 45 minutes. Remove from the oven and let cool, remove from pan. Cut into slices and serve.


To make the Banana and Gingerbread; Substitute mango for 2 tbsp. of powder ginger and add an extra banana.

Nutrition and Fibroids 

Fibroids which are called myomas, and leiomyomas can affect any woman, once they are within the age of procreation. Fibroids are not cancerous or life threatening but have been linked to cancers of the uterus and can cause reproductive complications and other health problems. There is no known cause of fibroids however the condition may also be genetic as a woman is at risk of developing the growths if her mother or sister has it. 

It is possible to treat and remove fibroids with medication and surgery, however there are simple changes one can make to their diet and daily life that can help to reduce the size of the growths. Stress management practices and moderate exercise which lasts for 30 minutes for 4-5 days weekly ( are also great things that can be implemented into daily schedules to help with managing fibroids. 

Implementing more fresh fruits and vegetables into the diet can help reduce the likelihood of developing fibroids, according to “Web.md” a recent study found that eating lots of fruits like apples and tomatoes, and cruciferous vegetables such as broccoli and cabbage helps with lowering risks and also eating healthier choices like organic fruits and vegetables and whole-grain foods could help improve your symptoms. The source also states that proper blood pressure management can also help. 

Increasing the intake of potassium with foods like potatoes, avocadoes and banana, fiber rich foods like whole grains, vegetables and peas, as well as, dairy products and green tea can also assist in managing fibroids. It is important to avoid processed foods, red meats, and high-fat dairy, sugars, caffein and alcohol as these foods can make your fibroids worse.  

You can speak to a nutritionist of dietitian for help with formulating a diet plan to manage your fibroids. Follow the GFNC’s FaceBook, Instagram and TikTok for information. 

Nutrition and Menstruation

Having a healthy and pain free menstrual cycle may depend allot on the types of foods you consume and when you consume them and your mental and physical well-being. There are several foods that can be added to the diet strategically to assist with managing the challenges faced during the menstrual cycle.  

Every woman faces different challenges with menstruation; however, each woman is faced with the challenge of retaining iron during this time. According to the university of Edinburgh’s Centre for Reproductive Health, “Iron is an important mineral that helps the body carry out several different functions (including helping our muscles, brain, immune system) and it is found in the red blood cells means that each month, there is a loss of iron through menstrual blood”. Incorporating foods that are rich in iron into the diet can help solve this problem. Research also states that “women and girls over the age of 11 need 14.8 mg of iron per day”. Eating lots of fruits and vegetables which are natural sources of vitamin C will help the body to absorb the iron consumed from beans and peas, nuts, and dried fruits; meat, liver, and red meat contain iron that is readily absorbed by the body. 

Women should include whole grains, lean protein, fruits, vegetables, seeds, nuts, and legumes into their eating plans. A variety of herbs and spices can also be used before and during the cycle to help with pain and discomfort. These include fennel seeds which may help relieve pain and decrease bleeding length, cinnamon, sage and cummin which all may lessen cramping and flow, ginger which can help to relieve menstrual pain, nausea, and bloating and turmeric which can help with PMS symptoms. Dark chocolate which contains 70% or more cocoa can also be consumed during the cycle to help with discomfort and a nutrient boost as it is full of antioxidants, fiber, and nutrients like iron, zinc, magnesium, and potassium. 

It is important to avoid foods that are highly or moderately processed or prepackaged such as processed meats, snacks, sweets, fast food and fried foods and alcohol.  You can find Information like these and other topics on our Facebook @Grenada Food & Nutrition Council, TikTok @gfnc473 and Instagram @gfnc_gd

The Health Benefits of Pumpkin

Pumpkin is a fruit within the squash family which is filled with nutrients and minerals and is very high in fiber. 

The pumpkin can be classified as a fruit; however, because of its nutritional content it is classified as a vegetable among food groups.  Pumpkin is a very versatile food that can be made into a variety of dishes including soups, stews, cakes, and confectionaries and can be steamed or paired with other vegetables and meats. This squash is loaded with vitamins A, K, C, B6 and E, antioxidants, potassium, copper and iron and other key Phyto-nutrients needed for a healthy body. 

Pumpkin is also loaded with beta carotene which is a provitamin used to make Vitamin A, an antioxidant and helps to keep the cells healthy. Eating pumpkin regularly can have great effects on the body. Pumpkin can help to boost the immune system and with its rich potassium content, can help to lower blood pressure; it helps improve eyesight and improves digestive health. It can also help to reduce your risk of developing certain types of cancer. 

Follow social media for pumpkin recipes as well as more information on healthy foods. Visit our Face Book, instagram and TikTok @gfnc473.