In a world where the cost of living seems to rise indefinitely, the search for affordable yet nourishing meals has become a noble pursuit.
As individuals navigate the complexities of daily life, the quest for nourishing meals that simultaneously nurtures both body and wallet resonate deeply within the fabric of Nigerian society. Against a backdrop of economic challenges and resource constraints, the importance of embracing economical yet healthy eating practices becomes increasingly pronounced.
Food is more expensive than ever before. In fact, grocery prices jumped over 30 per cent from mid 2023 to date. The cost of food has increased for several reasons, including inflation and poor-related supply chain issues.
The good news here is that you can save on healthy food with a little know-how and a few simple strategies, you can eat healthy on a very low budget.
What Exactly Is Healthy Eating?
Before we dive into easy ways to save, let’s first talk about what healthy eating looks like.
At its most basic, healthy eating can be defined as fueling your body with nourishing and whole foods. As a matter of fact, there’s no one-size-fits-all approach to healthy eating, everyone can find a balanced diet that tastes good and feels good for them.
Unfortunately, there is a misconception that healthy eating has to break the bank. Part of that misbelief has to do with buzzwords on food labels—such as healthy, alternative and organic—that often come with inflated price stickers. The truth is that you don’t need to fill your cart with these foods to eat healthily. Whether you choose frozen, organic or regular blueberries, you are still getting the same benefit.
In a country rich in culinary diversity and agricultural abundance, the traditional wisdom of resourcefulness and ingenuity imbues the culinary landscape with resilience and vitality. From bustling marketplaces teeming with vibrant produce to the vibrant of flavours that characterises Nigerian cuisine. In this context, we explore innovative recipe that celebrate the bounty of nature while honoring the constraints of budgetary constraints Through the lens of accessible ingredients and inventive preparation
methods
Today’s dish promises a harmonious blend of flavour, nutrition, and affordability.
Join me as i delve into the art of economical, yet healthy cooking, where every ingredient serves a purpose, and tells a story of resourcefulness and abundance. Let us embrace the joy of wholesome eating without compromising on flavor or financial prudence. So, dear readers, gather your ingredients prepare your aprons, sharpen your knives, and let the culinary adventure begin. Happy cooking!
Yam And Vegetable Stir-Fry
Ingredients:
1 medium-sized yam peeled and cubed.
2 cups mixed vegetables (such as spinach, bell peppers, and carrots), chopped.
1 onion, sliced.
2 cloves garlic, minced.
2 tablespoons soy sauce
1 tablespoon vegetable oil
Salt and pepper to taste
Health benefits
Yam:
Rich in complex carbohydrates, yams provide sustained energy release, making them an excellent source of fuel for the body.
High in fiber, yams promote digestive health by aiding in regular bowel movements and preventing constipation.
Garlic:
Garlic is known for its antimicrobial properties, which help combat infections and support immune function.
Mixed Vegetables (spinach, bell peppers, carrots):
Spinach: Packed with vitamins A, C, and K, spinach supports eye health, boosts immune function, and promotes bone health.
Bell Peppers: Rich in vitamin C, bell peppers strengthen the immune system and support collagen production for healthy skin and joints.
Carrots: High in beta-carotene, carrots promote eye health and vision, while their fiber content aids in digestion and helps maintain healthy cholesterol levels.
Onion:
Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties and may help reduce the risk of chronic diseases.
Instructions:
Boil cubed yam in salted water until tender, then drain and set aside.
In a large skillet, heat vegetable oil over medium heat. Add sliced onions and minced garlic, and sauté until fragrant.
Add mixed vegetables to the skillet and stir-fry until tender crisp.
Toss in boiled yam cubes and soy sauce, and season with salt and pepper.
Cook for an additional 2-3 minutes, stirring occasionally.
Remove from heat and serve hot.
Serving Size: 3 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
