Category Archives: Articles

This week’s local food feature is eggplant. Eggplants has loads of health benefits including promoting heart health and also may prevent certain cancers due to its antioxidant properties. Eggplants which are also known as Aubergines are very rich in nutrients and minerals, they contain a good amount of fiber, protein, manganese, vitamin K and vitamin C, folate and potassium. 

The rich fiber content in eggplants help to promote great digestive health when eaten and it also helps to control your blood sugar levels. When you eat a diet that is high in fiber it slows the digestion of food and keeps the blood sugar levels steady, preventing blood sugar spikes and crashes. Eating Eggplant may also increase insulin secretion, in the body which can help lower blood sugar. A diet high in fiber also helps with weigh management. 

Eggplants are also high in antioxidants which help protect the body from damage caused by free radicals and also the occurrence of chronic disease like heart disease and cancer. The enzymes present in Eggplants promotes heart health and lowers the risk of heart related diseases because it helps to lower levels of both LDL cholesterol and triglycerides which affects the function of the heart when high. 

Eggplants are very versatile and can be added to a variety of dishes with other fruits and vegetables or by itself. It can be baked, roasted, grilled or sautéed. It can be used to make lasagna, soups and stir-fried meals.  

Several recipes incorporating eggplants can be found on the GFNC’s FaceBook page, along with other information on how you can eat healthier meals to live a healthier lifestyle. 

This root crop is great for helping protect the body from free radicals that can cause cancers and other illnesses because it is very rich in antioxidants. Sweet potatoes contain a good amount of vitamins A and C which are critical for promoting a healthy immune system, due to their antioxidant properties. This type of potato is also filled with protein, fiber, manganese, copper, vitamin B6, potassium and niacin.

Sweet potatoes are also great for promoting eye health as they are rich in beta carotene, which helps reduce many illnesses that affect the eyes. It is also excellent in promoting gut health because it contains both soluble and insoluble fibers which promote regular bowel movement when eaten in the right amounts and lowers the risk of developing colon cancer. Studies have shown that consuming sweet potatoes can also help to regulate your blood sugar levels and blood pressure levels. It also has anti-inflammatory properties and helps promote memory and brain health.

Sweet potatoes are very versatile and can be prepared in many ways including mashed, as fries or wedges, baked, made into hash browns or diced and cubed and Sauteed, you can also make sweet potato chips. It can also be made into baked goods like sweet potato pudding (just make sure to add more local spices and not too much sugar). It can also be steamed and enjoyed with other provisions and meats or veggies of your choice.

This week’s local food feature is okra. Although most people avoid eating okra due to texture the vegetable does have loads of health benefits and can be added to a variety of dishes. Here are some health benefits of okra.

Okra contains several vitamins which include vitamin A, vitamin C which helps to boost the overall immune function, vitamin K which helps in blood clotting and improves bone health. Unlike many other vegetables okra contains high levels of protein which makes it great for weight management, blood sugar control, bone structure support, and muscle mass. Other compounds in okra include carbohydrates, fats, fiber, magnesium and folate.

The antioxidants present in okras also helps to promote a healthy body as they reduce the damage from harmful molecules called free radicals. Studies have shown that compounds like lectin and folate which are found in okra can be used to prevent breast cancer in women. Okra is also great for pregnant women as its folate contents can help to preventing fetal problems during pregnancy.

According to healthline.com “the thick gel like substance which makes the okra slimy is known as mucilage, this substance is useful in binding cholesterol during digestion, causing it to be excreted with stools rather than absorbed into your body”. This in turn help to promote heart health.

Eating lots of okra can also help to improve the digestive system as it contains loads of fiber which is important for digestive health and regular bowel movements. Okra can be boiled, steamed, sauteed with other vegetables, added to stews and curries, baked and steamed meat and fish and can also be added to smoothies or eaten raw.

Follow GFNC’s Facebook, Instagram and TikTok for more information on local fruits and vegetables and also healthy recipes.

Corn is very versatile and can be used in lots of dishes. It also has many health benefits which includes its ability to assist in regulating blood sugar levels when eaten in moderation because of its low-glycemic index.

Corn is high in fiber which means when consumed helps to support the digestive system and it also digests slowly which means it doesn’t cause an unhealthy spike in blood sugar levels. Corn is also high in carbohydrates like starch which can raise blood sugar level if eaten in large quantities, therefore it is advised to eat the vegetable in moderation. It is also packed with other essential vitamins and minerals that aids the body’s regular functions, these include: vitamin C Thiamin, folate, potassium and magnesium, low amounts of fat.

Corn is also a great source of the carotenoid’s lutein and zeaxanthin, which support eye health and helps to prevent age-related macular degeneration and cataracts. It also helps to support heart health as it can assist in lowering cholesterol. Studies have shown that the antioxidants properties in corn can help in reducing the inflammation of the prostate in men. These properties can also help to boost brain function protecting neuron cells and reduces neuroinflammation thereby, reducing the likelihood of Alzheimer’s and dementia.

There are a variety of corn such as: sweet corn which is used in various dishes as it can be boiled, roasted, added soups, stir fry dishes with rice, noodles and other vegetables. Flint corn which is harder than sweet corn and is often used to make cornmeal, corn flour, other forms of ground corn and popcorn. which is a type of flint corn and Dent corn which is often used to make foods like tortilla chips and grits and is often used as animal feed.

Visit the GFNC’s social media pages for a variety of recipes which includes corn.

The Mammy Apple is this week’s local food feature. This large brown fruit is an excellent source of fiber and is rich in important vitamins and mineral the body needs to function efficiently  

Mamey Apples are rich in vitamin C, which helps protect against inflammation and cell damage in the body. It can also help the body to produce red blood cells and connective as it contains large amounts of copper. It also contains the water-soluble vitamin B6, which helps promotes brain function, helps in protein metabolism, and promotes the health of the immune system. The fruit also contains iron, vitamin E, and vitamin A, potassium, riboflavin, calcium, niacin and manganese. 

Eating mammy apples can also help to promote good gut health and support the digestive system as it contains lots of fiber. Its fiber and potassium content also help to promote heart health as fiber help to lower and regulate cholesterol and potassium helps to regulate fluid balance and blood pressure levels. Eating this fruit can also promote healthy skin and a healthy immune system. 

Mammy apples can be eaten fresh of the tree, made into smoothies with dairy or a nut milk of your choice, and flavored with vanilla extract and cinnamon. It can be pureed with a dust of local spices, like cinnamon, allspice or nutmeg and made into a sauce or dip that can be used with meats. It can also be made into jam, jelly, preserves, or marmalade and can be a great addition to fruit salad with other fruits and greens.