Want to eat more good-for-you fish? Try high-fiber cereal-coated tilapia that can be on your dinner table in just 30 minutes.

Prep Time 15 minutes

Total Time 30 minutes Servings 4

Ingredients

Fish

• 1 lb medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick
• 1 cup Fiber One™ original bran cereal
• 1 teaspoon grated lemon peel
• 1 teaspoon chili powder
• ¼ teaspoon salt
• 1/8 teaspoon pepper
• ¼ cup milk
• 2 tablespoons canola or vegetable oil

Sauce

• 1/3 cup reduced-fat or fat-free mayonnaise
• 1 tablespoon lemon juice
• ¼ teaspoon chili powder
• Dash ground red pepper (cayenne)
• Dash salt
• ¼ cup chopped fresh cilantro

Directions

1. Heat oven to 450°F. Spray bottom of 13×9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.
2. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).

3. In shallow bowl, mix cereal, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the pepper. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.

4. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.

5. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.

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You can make your own Asian lettuce wraps at home and these are extra special!

Prep Time 30 minutes

Total Time 30 minutes

Ingredients

• 1 cup Fiber One original bran cereal
• 2 tablespoons soy sauce plus water to make 1/2 cup
• 1 package (20 oz) lean (at least 93%) ground turkey
• 1 ½ cups carrots (1 1/2×1/4×1/4 inch)
• 1 large onion, chopped (1 cup)
• 1/3 cup Thai peanut sauce
• 2 tablespoons lime juice
• 2 to 4 tablespoons chopped fresh cilantro
• 15 leaves Bibb or iceberg lettuce

Directions

1. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet or finely crush in food processor. In large bowl, mix crushed cereal and soy sauce-water mixture. Let stand 5 minutes.

2. Thoroughly mix turkey into cereal mixture. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Add turkey mixture, carrots and onion; cook 5 to 7 minutes, stirring frequently, until turkey is no longer pink.

3. In small bowl, mix peanut sauce and lime juice until blended. Stir into turkey mixture. Reduce heat to low. Cover; cook 5 to 7 minutes, stirring occasionally, until carrots are crisp-tender and flavors are blended. Stir in cilantro.

4. To serve, spoon about 1/3 cup turkey mixture into each lettuce leaf.

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Want to eat healthier? Make meatballs with high-fiber cereal, and serve them over delicious whole wheat pasta.

Spicy Parmesan Meatballs with Pasta

Prep Time 50 minutes

Total Time 50 minutes

Ingredients

• ¾ cup Fiber One original bran cereal
• 1 lb extra-lean (at least 90%) ground beef
• ¼ cup shredded Parmesan cheese (1 oz)
• ¾ teaspoon Italian seasoning
• ¼ teaspoon garlic powder
• 1 can (8 oz) tomato sauce
• 1 can (14.5 oz) diced tomatoes with green pepper and onion, undrained
• 1/8teaspoon ground red pepper (cayenne)
• 6 oz uncooked whole wheat pasta
• Additional shredded Parmesan cheese, if desired
• 1 to 2 tablespoons chopped fresh parsley, if desired

Directions

1. Place cereal in reseal able food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).

2. In large bowl, mix crushed cereal, ground beef, 1/4 cup cheese, the Italian seasoning, garlic powder and 1/4 cup of the tomato sauce until well blended. Shape into 16 (1 1/2-inch) meatballs.

3. Spray 12-inch skillet with cooking spray. Cook meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary.

4. Add remaining tomato sauce, the tomatoes and red pepper to meatballs; turn meatballs to coat. Cover; cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center.

5. Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley

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If you are always eager to try new kinds of recipes or even exotic recipes from different places, then Piri piri chicken is the recipe for you. Common in South Africa, Piri Piri chicken is traditionally made from piri piri peppers. If you do not have enough piri piri to use, you can always use fresh chilies peppers

The chicken is first marinated in a hot marinade sauce for 2hours and grilled in a barbecue or grill.

Ingredients:

4   chicken legs

1 tablespoon of roasted chili powder

2 fresh chilies

3 cloves garlic

A juice of 1 lime

1 teaspoons of grated ginger

1 teaspoon black pepper

1 teaspoon salt

1 tablespoon paprika

2 tablespoon of oil

1 bouillon cube (optional).

Step 1:  In a food processor, blend all the spices together.  Add the roasted chili powder, the grated ginger, black pepper, salt, the garlic and chilies.  Add the lime juice, the oil and the bouillon cube.

Then blend until smooth.

Step 2:  Add the spice mixture on the chicken and coat well. Then cover and let it marinate in your refrigerator for 2 hours or more, the longer the better.

Step 3: Preheat your grill or barbecue, lightly brush it with oil and now grill the chicken for 30 minutes or until it is tender. You need to turn it often in order to cook all the sides.

When it ready serves it with anything you want.

Enjoy!

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Five ingredients and 20 minutes is all you need to make these Asian- style tender fish fillets in a skillet for a delicious dinner accompanied by vegetables.

Prep Time 15 min

Total Time 20 min Servings 4

Ingredients

• 2 teaspoons canola or vegetable oil
• 1 bag (1 lb) frozen stir-fry vegetables (about 4 1/2 cups)
• 1 tablespoon canola or vegetable oil
• 4 tilapia fillets, about 1/2 inch thick (about 1 1/4 lb)
• 4 tablespoons peanut sauce

Directions

1. In 12-inch nonstick skillet, heat 2 teaspoons oil over high heat. Add frozen vegetables; cook 4 to 5 minutes, stirring frequently, until crisp-tender. Divide vegetables among 4 dinner plates; cover to keep warm.

2. Add 1 tablespoon oil to same skillet; reduce heat to medium-high. Add fish fillets; cook 3 minutes.

3. Turn fish; spoon and spread 1 tablespoon peanut sauce over each fillet to cover. Cook about 4 minutes longer or until fish flakes easily with fork. Serve fish with vegetables.

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Ingredients

Salsa

• 1 can (8 oz) crushed pineapple in juice, drained, juice reserved
• 2 cups fresh strawberries, stems removed, halved
• ½ cup diced cucumber
• ¼ cup chopped fresh mint leaves
• 2 tablespoons tarragon or wine vinegar
• 2 medium green onions, thinly sliced (2 tablespoons)

Tilapia and Salad

• 4 tilapia or other mild-flavored fish fillets (5 oz each)
• Cooking spray
• ½ teaspoon seasoned salt
• ¼ teaspoon smoked paprika, if desired
• 4 cups loosely packed fresh spinach

Directions

1. Set aside 2 tablespoons pineapple juice. In small bowl, mix pineapple and remaining juice with other salsa ingredients.

2. Set oven control to broil. On rack in broiler pan, place fish; spray tops of fish with cooking spray.

3. Sprinkle tops of fish with 2 tablespoons reserved pineapple juice, seasoned salt and smoked paprika. Broil with tops 4 to 6 inches from heat 6 to 8 minutes or until fish flakes easily with fork.

4. Meanwhile, on each of 4 plates, arrange 1 cup spinach. Place broiled fish on spinach. Spoon salsa over fish and spinach.

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As the world celebrates French cuisine, Yannich Peres, Ambassador of French cuisine in Rwanda as well as teacher at the hotel school of Mazamet trained some of the top Rwandan chefs and trainers about special French cuisine.

Peres trained chefs how to cook “Supreme of chiken with tarragon sauce” also known as “Supreme de Saute sauce estrogon” in French language. at Remera Hospitality academy (RHA).

The training brought together eight Chefs in French gastronomy; 3 Culinary trainers from RHA, 2 from Rwanda Tourism University College (RTUC), 1 from Akilah Institute and 1 Chef from Kigali Serena Hotel.

Peres said that sharing knowledge on each country’s type of cuisine is not different from sharing cultural practices.

“This does not only improve professional skills for business gains but also provides diversity on tastes and preferences,” he said.

Other examples of French cuisine prepared under the supervision of chef Yannich Peres include Vegetable Provençale gratin and Fried potatoes.

Denis Karera, the chairman of the Rwanda Hotels and Restaurants Association, said the practice will be strengthened so that Rwandan hotels and restaurants offer standard different international cuisines to the satisfaction of tourists and other guests.

While, Sam Barigye the Coordinator of Remera Hospitality academy said that the trained Rwandan Chefs would pass on skills to other people in the same profession and also in Hospitality training schools around the country.

Barigye also added that many trainings need to be conducted in standardizing Rwandan Cuisine to attract more international clients.

According to Denis Karera, this initiative will open way for negotiations to get more expert trainers in Rwanda, as a step to improve standards and skills in the Hospitality and Tourism sector.

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Chicken wings is almost every person’s favourite and finding a simpler method to make such delicacy in the comfort of your home without seeking one at Roba’s Hub in Kimironko should be a treat to especially mothers who do not like eating out.

Try out this recipe and you will be amazed at how delicious these hot wings will be.

Ingredients

• ½ cup/125 ml Louisiana Hot Sauce
• 1 tbl parsley, finely chopped
• 1/3 cup/80 ml Worcestershire Sauce
• 1 small red jalapeño, finely chopped
• 1/3 cup/80 ml light soy sauce 1 medium white onion
• 1/3 cup/80 ml liquid smoke (optional)
• 2 tbl cayenne pepper
• ½ cup/125 ml chicken stock
• 1 tbl garlic salt to taste
• 2 kg chicken wings, tips knocked off, but not cut in half
• 1 cup/ 250ml ketchup
• 1 tbl soy sauce

Preparation method

• Mix everything thoroughly
• Drop the wings in the marinade, leave for 1 hour.
• Then bake at 350d /180 C for 15 minutes in the marinade.
• Remove, turn a few times and let cool.
• Remove wings from sauce and place on a grill pan.
• Mix the ketchup and soy sauce with the main sauce and use to baste the wings whilst cooking.
• Turn a few times, grilling for only a few minutes.

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For fish and curry lovers, Peanut butter fish curry recipe is the recipe for you. Peanut butter gives this fish curry body and extra flavor and it is best served with your favourite staple like Ugali, Matooke or even rice along fresh or cooked vegetables.

Fish in peanut butter stew

Ingredients 

• 1 large tilapia
• 1½ heaped tbsp peanut butter
• 5 large tomatoes
• 1 large lemon
• 2 large carrots
• 2 large green pepper
• 2 large onions
• 2 cloves garlic
• 2 tbsp cooking oil
• 1 small piece fresh ginger
• 2 level tbsp curry powder
• 5 sprigs fresh coriander
• 2 level tbsp fish masala
• Salt

Preparation Method

• Wash the fish and with a sharp knife, chop off the tail and fins.
• Chop the rest of the fish into three or four large pieces.
• Roughly chop one of the onions and one clove of garlic and boil with the tail and fins, in one liter of salted water, for 20 minutes to make fish stock.
• Measure 600ml and put aside.
• Mix the salt with the fish masala and rub the pieces of fish inside out.
• Squeeze the lemon juice all over the fish and leave it covered in a large bowl or container to marinate for two hours.
• Meanwhile, slice the remaining onion and grate the garlic and ginger on the smallest holes of the grater, so as to obtain one teaspoonful of grated ginger.
• Finely chop the tomatoes and coriander and slice the carrots. Chop the green pepper into medium-size pieces.
• Heat the oil in a large saucepan and fry the onion for a few minutes.
• Add the garlic and continue frying until golden.
• Add the green pepper and coriander fry for 1 minute.
• Reduce the heat and add the curry powder and ginger and cook stirring for two minutes.
• Stir in the tomatoes and cook stirring occasionally. Stir in the peanut butter and a little stock from the 600ml.
• Mix to a smooth paste and then stir in the rest of the stock.
• Bring to the boil and then reduce the heat and simmer for 10 minutes. Add in a little more salt if necessary.
• Add in fish and a little more stock if the sauce is too thick. Simmer for 25 minutes or until the fish is cooked.
• Serve while still hot.

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Requirements

• 2 cups/250 g plain flour 1 teaspoon garlic salt
• 2 ½ teaspoon baking powder About 1 cup/250 ml milk
• ½ teaspoon white pepper
• 1 kg whole chicken 2 cups/250g finely chopped parsley
• 2 cups/250 g chopped spring onions
• 2 cups/250 g chopped carrots
• 2 cups/259 g stock 1 teaspoon cayenne or to taste
• 1 cup/125g diced mushrooms 1 teaspoon garlic salt
• 1 teaspoon nutmeg

The process

• To make the dumplings, combine the flour, with the baking powder, white pepper, garlic salt, and with your fingers, mix gently together.
• Using as much milk as it takes (go by feel, there is no exact recipe), form the mixture into a dough and roll it out into 4-in/10 cm strips.
• Place the chicken in a large pot; add the spring onions, 2 cups of finely chopped parsley, 2 cups of chopped carrots. A crock pot (slow cooker) would be ideal.
• Cover with water and cook for one hour.
• Remove chicken, let cook, then remove the meat from the bone.
• To make the gravy, add to the stock the diced mushrooms, nutmeg, cayenne, garlic salt and if desired speed up the cooking add ½ cup of light roux.
• You could also add a half couple of tablespoons of liquid corn flour. Simmer for half an hour then add the chicken meat and drop in the dumplings.
• Cover and cook for a further 20-30 minutes. taste and correct seasoning and serve with any food staple

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Nothing can be more refreshing and energizing on a hot day than a cool, sweet, juicy and crunchy wedge of a watermelon. But besides being sweetly fresh, watermelon is also loaded with plenty of beneficial nutrients and antioxidants proven to have numerous positive effects on the human body and mind.

Below are some of the most amazing and stunning health benefits of watermelon.

Dehydration is a condition where the body has insufficient amount of water. Dehydration may be caused by poor attitude towards drinking water and health complications such as diarrhea and vomiting and sweating. Watermelon is 92% water and is rich in electrolytes. It helps the body replace fluids and minerals lost, while reducing the risk of dehydration. It is an excellent fruit to quench summer thirst.

Watermelons contain potassium which is crucial in retaining calcium that keeps the bones and joints healthy.  Watermelon is a rich source of vitamins B6 and B1, and minerals like magnesium and potassium, which are natural energy boosters.

Watermelon is an antioxidant meaning it can reduce the activity of bone cells that could lead to osteoporosis, a condition where bones become brittle and prone to breaking.

The fruit is believed to reduce the risk of prostate, breast, lung, uterus, and colon cancers due to the carotenoid in it.

Feeding on watermelons could enable you have healthy muscles and nerves since it is a good source of minerals. The minerals in it can control the contraction of muscles and prevent soreness after strenuous workouts.

Watermelon aids good eyesight because of its high levels of antioxidants for example beta carotene and vitamin C which may protect the eyes against conditions like glaucoma, blurriness and night blindness.

Watermelon can also improve one’s mood because it contains a good amount of vitamin B6 that is essential in the production of chemicals in the brain which are responsible for mood and behaviour. Watermelon seeds are also rich in minerals and proteins which may keep your body healthy.

It is an excellent source of vitamins C, A and B, it is rich in potassium and contains also other important minerals such as iron, calcium, magnesium, and phosphorous in traces. It also contains enzymes, organic acids and natural sugars, but above all it is extremely rich in antioxidants.

Watermelon is an excellent source of vitamin C and antioxidant flavonoids such as lycopene, beta-carotene, lutein, zeaxanthin and cryptoxanthin. These powerful antioxidants defend our body against free radicals, which are considered to be a major cause of aging and disease.

Watermelon contains the highest concentrations of lycopene. This incredible antioxidant has an exceptional ability to fight free radicals that cause several types of cancer and is also very effective in preventing numerous heart diseases.

Lycopene helps also neutralize free radicals that can lead to inflammation, rheumatoid arthritis, osteoarthritis, asthma, strokes and heart attacks. It minimizes UV damage to skin cells, and protects skin against many harmful and toxic air pollutants.

Watermelon is diuretic and it helps the body flush out harmful toxins. It purifies liver, stimulates kidney function and reduces uric acid levels in the blood.

Potassium and magnesium found in watermelons, as well as the presence of an amino acid known as citrulline, can help lower high blood pressure and improve the overall cardiovascular function.

Lypocene, beta carotene, and vitamin C can help reduce cholesterol and prevent many cardiac problems.

Nitric oxide is a chemical that helps relax blood vessels, improving in that way the sexual stamina and preventing erectile dysfunction. It is in fact an important component in the mechanism of erection.

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Golden Tulip Hotel and Resort has expanded its hotel chain by taking over the management at La Palisse Hotel in Nyandungu, Kigali.

The hotel was founded in 1962 is a French property that offers services in the mid- upper- and luxury scales to over 230 hotels representing 27, 000 rooms in more than 46 countries, worldwide.

The hotel will add up to Rwanda’s targeted market to accommodate the increasing number of tourists.

“The four-star hotel will give jobs to more than 225 Rwandans,“ said Alain Sebah, the president of Golden Tulip Francophone Africa.

The Rwanda Development Board (RDB) had targeted 6,000 rooms but at the close of 2012, the country recorded 7,000 rooms countrywide with Kigali leading followed by Musanze with 370 registered hotels country wide.

Golden Tulip Hotel and Resort management promises International Standard of services and facilities in Rwanda, similar to brands including Europe, the Middle East the Asian Pacific Region and the Americas which retrain their own unique flavours and personality.

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Pour la toute première fois dans l’histoire de la célébration des fêtes de Pâques au Rwanda, le grand hôtel de 5 Etoiles, Kigali Serena Hotel a organisé une grande fête de 4 jours à Kigali et à Rubavu au bord du lac Kivu.

Les festivités débutent jeudi le 2 Avril 2015 et les participants vont découvrir la fameuse cuisine traditionnelle rwandaise. Cette gastronomie sera accompagnée par les chansons et les danses traditionnelles de la troupe « Inganzo ngari » et d’autres artistes qui chantent les chansons traditionnelles rwandaises.

Durant les 4 jours, il y aura toujours des innovations. Ainsi la bière traditionnelle de bananes sera servie dans des calebasses, une des pratiques traditionnelles rwandaises. Celui/celle qui va participer dans cette cérémonie aura une tenue exigée, un habit traditionnel africain. Et les prix cadeau fixés par cet Hôtel Serena durant cette période de 4 jours sont incroyables.

Au deuxième jour de cet évènement, soit le 3 Avril 2015, l’Hôtel Serena va préparer le buffet dans son restaurant de « Milima Restaurant ». Et le prix sera seulement de 17,500Frws, soit 24$.

Et Samedi le 4 Avril 2015, soit le troisième jour de ce grand évènement, l’Hôtel va préparer le dîner près de la  piscine, dans la fraicheur du lac Kivu, en écoutant les chansons agréables. La spécialité de ce jour sera les surprises réservées aux enfants. Le droit d’entrée sera 20.000Frws, soit 27$.

Le quatrième jour qui est le dernier jour sera dimanche le 5 Avril 2015. Serena aura a préparé le buffet de midi et la Barbecue tout près de la piscine, en écoutant les chansons agréables à l’oreille. Et tout ce paquet pour 20.000 Frws, soit 27$.

Même à l’entrée de Kigali Serena Hotel, le décor sera au rendez-vous pour guider les clients.

Ces cérémonies auront lieu au même moment  à Kigali Serena Hotel et au Kivu Serena Hotel situé dans le District de Rubavu.

Pour avoir plus de détails les gens puissent appeler

0788184500 à Kigali Serena Hotel, 0788 200249 Kivu Serena Hôtel 0788200249

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Consumers budgeting for Easter at Rwanda’s Five Star Serena Hotel should include more friends, relatives and make the festival cheerful as the Hotel set a four day Easter festival in Rwanda’s extensive cultural entertainment.

The four day fiesta prepared by Serena Hotel is set to begin on 2^nd April and clients will be served with Rwanda’s traditional food while entertainers will include ‘Inganzo Ngari’ Cultural dance group and various local artists.

The Hotel has also considered cost reduction for clients in the set four day gala special for Easter Season and other special features.

Every consumer at Serena Hotel will be served with the traditional Banana brew (Urwagwa) in a Rwandan calabash; the ancient style used by Rwandan elders. Prices for the drinks, food, accommodation and the rest of the Hotel’s numerous services will be exclusively low. A client is also requested to show up in an African wear and or Rwandan style.

On Friday April 3^rd 2015, the second day of the special gala; Serena Hotel will offer a special lunch for clients in its renowned Restaurant ‘Milima’ at only Rwf 17,500

On Saturday April 4^th 2015, another mouthwatering lunch will be served to Serena Hotel’s clientele at the swimming pool where a customer will take lunch while enjoying the cool and fresh air similar to that of Kivu Lake-side, experiencing the Country’s thousand hills pure and curable air. The Hotel’s customers will be listening to Rwanda’s traditional music while having the special lunch.

However, the Gala has not excluded children. They have their suitable package delivered in the most cultural manner that befits their age. The day’s entrance fee is set for only Rwf 20,000

The fifth and final day for this Exclusive Fiesta at Serena Hotel is Sunday Easter 5^th April 2015. There will be another special lunch coupled with a Barbecue, all to be served near the Swimming Pool again and also enjoying the cool traditional music. All at the cost of only Rwf 20,000.

The spectacular Easter Gala this season will be held at both the Kigali and Kivu Serena Hotels

Further information and clarification about the Serena Hotel Easter Festival, every customer is welcome to inquire at 0788184500 Kigali Serena Hotel and 07882000249 Kivu Serena Hotel.

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This roast chicken stuffed with freekeh is a great way to show-off the super-grain. The freekeh can be made in advance to reduce cooking time.

Top of Form

Bottom of Form

Ingredients

• 1 tbsp olive oil, plus extra, to drizzle
• 1onion, finely chopped
• 150 gm minced lamb
• 205 gm (1¼ cups) freekeh
• ½ tsp ground cinnamon
• ½ tsp ground allspice
• ½ tsp ground coriander
• 750 ml (3 cups) chicken stock or water
• 1bay leaf
• 1cinnamon quill
• 1 tbsp butter
• 50 g (⅓ cup) pine nuts
• 40 g (½ cup) flaked almonds
• 30 g (¼ cup) dried barberries (see Note)
• 1.8 kg whole chicken
• Lemon wedges and herb salad, to serve
• Salt and pepper, to taste

Instructions

• Heat oil in a large frying pan over medium heat, add onion and cook for 3 minutes or until softened.
• Add lamb and cook for 4 minutes or until browned.
• Add freekeh and ground spices, season with pepper and cook, stirring until fragrant and freekeh are well coated.
• Add stock, bay leaf, cinnamon and 1½ tsp salt, bring to the boil, then reduce heat to low and cook for 30 minutes or until freekeh is tender and the liquid has absorbed.
• Transfer to a large bowl. Wipe pan clean and reserve.
• Preheat oven to 200°C. Melt butter in the reserved pan over medium heat. Cook nuts for 3 minutes or until golden. Add to freekeh mixture with barberries and stir to combine.
• Pat chicken dry, including the cavity, with paper towel. Fill cavity with half the freekeh stuffing, then tie legs together with kitchen string.
• Drizzle with oil and rub all over chicken, then season with salt and pepper. Place in a lightly greased roasting pan and roast for 1 hour or until the juices run clear when the thickest part of the thigh is pierced with a skewer.
• Remove from oven, cover with foil and rest for 10 minutes.
• Meanwhile, place remaining stuffing and 60 ml (¼ cup) hot water in an ovenproof dish. Cover with foil and bake for 8 minutes or until heated through.
• Carve chicken and serve with stuffing, lemon wedges and herb salad.

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Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.

Cucumbers are miracle vegetables that are the most widely planted vegetables in the world; the following are reasons why you should eat more of cucumber.

• During the day when you cannot find time to drink enough water, eat cucumber as much as you can. Cucumber is composed of 90 percent water and helps to recover the amount of water that your body loses during the day.
• Cucumber Protects the body from interior and exterior burning with its feature that helps prevent heartburn.
• Cucumber helps to get rid of toxins in the body. When consumed regularly, prevents the formation of kidney stones.
• Cucumbers are rich with A, B and vitamin C they help to support the strengthening of the immune system and gives energy to the body. Also thanks to the rich content, it fulfills the needs of vitamins that the body needs.
• Helps to lose weight;90 percent of cucumber is water, so it is relatively low calorie vegetable and great for those looking to lose weight.
• Cucumbers are frequently used in beauty and skin care products. With their feature to prevent inflammation and edema migrates with bags under the eyes and puffiness.
• It is important for nail and hair health; the mineral silica in cucumber is very important for the health of hair and nails.
• Cucumber juice provides the healing of wounds in the gums. If you hover a piece of cucumber to your tongue, you can destroy bacteria as well as freshen your breath
• Cucumber contains high percentage of magnesium, potassium, silicon, and is skin-friendly vegetable. For this reason, many beauty products located within the cucumber extract.

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Exotic papaya fruit or pawpaw is packed with numerous health benefiting nutrients. The fruit is one of the favorites for fruit lovers for its nutritional, digestive, and medicinal properties. The following are reasons you should go to that local market and buy yourself plenty of the fruit.

• The papaya fruit is very low in calories (just 39 calories/100 g) and contains no cholesterol; however, it is a rich source of phyto-nutrients, minerals, and vitamins.

• Papayas contain soft, easily digestible flesh with a good amount of soluble dietary fiber that helps to have normal bowel movements; thereby reducing constipation problems.

• Fresh, ripe papaya is one of the fruits with the highest vitamin-C content. Research studies have shown that vitamin C has many important functions like free radicals scavenging, immune booster, and anti-inflammatory actions.

• It is also an excellent source of Vitamin-A and flavonoids like β-carotene, lutein, zea-xanthin and cryptoxanthin. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for healthy vision. These compounds are known to have antioxidant properties; help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Consumption of natural fruits rich in carotenes has known to protect the body from lung and oral cavity cancers.

• Papaya fruit is also rich in many essential B-complex vitamins such as Folic acid, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that body requires them from external sources to replenish and play a vital role in metabolism.

• Fresh papaya also contains a good amount of potassium (257 mg per 100 g) and calcium. Potassium is an important component of cell and body fluids and helps controlling heart rate and blood pressure countering effects of sodium.

• Papaya seeds have been proven natural remedy for many ailments in the traditional medicines. The seeds are found application as anti-inflammatory, anti-parasitic, and analgesic, and used to treat stomachache, and ringworm infections.

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Most of us love pineapple fruit and besides it tastes great in mixed drinks, doesn’t it.  Although pineapple is a delicious fruit, it has many unexpected benefits you probably didn’t know about. Here are the reasons you should always put on your shopping list.

• It is packed with vitamins and minerals; pineapples are loaded with vitamin A, vitamin C, calcium, potassium, and phosphorus. While it’s rich in fiber and calories, it’s low in fat and cholesterol. It is a great, nutritious fruit to add to your diet to improve and maintain your health.

• It strengthens bones; pineapple contains manganese, a mineral necessary for your body to build strong bones and connective tissues.

• It improves digestion; Bromelain is an extract found in pineapple stems, and works to neutralize fluids to make sure they’re not too acidic. Bromelain also regulates the pancreatic secretions that aid digestion. You can keep your digestive tract healthy because it is high in protein-digesting properties.

• It keeps gums healthy; you brush your teeth several times a day, but do you pay attention to your gums? Because pineapple has such high vitamin C content, eating the fruit lowers your risk of gingivitis and periodontal disease. Periodontal disease not only destroys gum tissue and jaw bones, but has been linked to heart disease, strokes, and diabetes. Including more vitamin C in your diet improves your body’s ability to fight invading bacteria that contributes to these diseases.

• It prevents hypertension; if you’re trying to ease your high blood pressure, or want to avoid getting it, then eat a lot of pineapple. Because pineapples have a high amount of potassium and a low amount of sodium, your body will maintain normal blood pressure levels.

• It prevents coughs and colds; the pineapple is rich in vitamin C, which means it naturally boosts your immune system. This helps you fight off coughs and colds. Even if you’re already sick, you can still reap the benefits of pineapple because it contains bromelain, which loosens mucus and suppresses coughs.

• It lowers risk of macular degeneration; pineapple is full of beta carotene, which is good for your sight. It lowers macular degeneration that is caused by damage to the retina, and is the primary cause of vision loss in adults.

• It stays fresher longer; after bringing your pineapple home from the store, you can keep it at room temperature for a day or two before cutting. This doesn’t affect the taste, but makes the fruit softer and juicier.

If you’re not ready to eat the pineapple after two days, wrap it in plastic and it will stay good in the refrigerator for three to five more days. However, once you cut up the pineapple and keep it in an airtight container in the fridge, it will stay good and nutritious for six to nine days!

• It’s a good weight loss food; pineapple has a delicious, natural sweetness that makes it taste like a dessert on its own. As an added bonus, pineapple is low in calories, sodium, cholesterol, and saturated fats, while being a good source of fiber. This makes it the perfect weight loss food because it’s a healthy, filling, and tasty snack!

• It relieves nausea; a key benefit from pineapple juice intake is that it averts nausea or morning sickness. This is quite useful for pregnant women who usually experience nausea.

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Mangoes may very well be the king of all fruits. They fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Here are more healthy reasons why you should include mangoes on your daily menu.

• Fights cancer; Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.
• Keeps cholesterol in check; Mangoes have high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.
• Skin cleanser; Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.
• Weight loss; Mangoes have a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.
• Regulates diabetes; Not only the fruit but the leaves of mangoes are healthy too. For people suffering from diabetes, just boil 5-6 mango leaves in a vessel, soak it through night and drink the filtered decoction in the morning. This is helps in regulating your insulin levels.
• Aphrodisiac; Mangoes have aphrodisiac qualities as they are known increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.
• Eye care; Mangoes are rich in vitamin A. One cup of sliced mangoes equals 25% intake of your daily need of vitamin A. Mangoes help in promoting good eye sight, fights dry eyes and also prevent night blindness.
• Helps in digestion; Mangoes contain enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination.
• Strengthens your immune; The combination of vitamin C, vitamin A and 25 different kinds of carotenoids keep your immune system healthy.
• Body scrub; Make a paste of mashed mango, honey and milk and use as a body scrub, you will feel that your skin is tender and smooth.
• Aids concentration and memory; This fruit is rich in glutamine acid– an important protein for concentration and memory. Feed mangoes to children who find it difficult to concentrate on studies.
• High iron for women; Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.
• Reduces Kidney Stones; In Chinese medicine, mangoes are considered sweet and sour with a cooling energy also capable of reducing the risk of kidney stone formation.
• Perfect Snack; Instead of snacking on unhealthy chips and cookies, why not feast on slices of mangoes instead. They are perhaps one of the tastiest dehydrated fruits of all.
• Alkalizes the body; According to natural health school.com, mangoes are rich in tartaric acids, malic acids and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

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Guava is one of the forgotten fruits but yet another tropical fruit rich in high-profile nutrients. With its unique flavor, taste, and health-promoting qualities, the fruit easily fits in the new functional foods category of super-fruits.  The following are reasons why you should have more of these fruits.

• Guava is rich in Manganese, which helps the body in quick absorption of vital nutrients like vitamins, minerals and biotin from the food that we consume.
• Relieve Diarrhea & Dysentery; Guava has astringents which are alkaline in nature and has anti-bacterial and disinfectant properties. These properties restrain microbial growth and remove excessive mucus from the intestines. Guava also contains nutrients like vitamin C, potassium and Carotenoids, which strengthens and improves the digestive system.
• Immunity Booster;Guava contains high amount of Vitamin C and antioxidants, which fights against viruses and infections by boosting our immunity power.
• Diabetics cure;Guava is rich in fiber and has low glycaemic index. Guava helps in regulating the absorption of sugar by our body and can be consumed for treating and preventing Type 2 diabetes.
• Aids Weight loss;Guava is extremely rich in vitamins, proteins, fiber and minerals and has no cholesterol and a low number of edible sugars.
• Combats Hair Loss; Vitamin C present in guava promotes healthy hair growth. It also stops hair loss due to weak hair roots.
• Combats Hair Loss; Guava is rich source of Vitamin A (retinol) which slows down the development of cataracts and macular degeneration. It also prevents degradation of our eyesight and eye diseases like night blindness.
• Effective Laxative;Constipation is created when food is stuck in our colon. Guava, super rich in fiber, supports the body in holding water and altogether cleaning your intestines and excretory system.
• Brain Health; Guavas contain vital vitamins such as Vitamin B6 and Vitamin B3 (niacin and pyridoxine), these vitamins improves blood circulation to the brain, relaxes nerves and stimulates cognitive function.
• Blood pressure Stabilizer;Potassium in Guava serves to decrease cholesterol in the blood and keeps it from thickening, accordingly keeping up the fluidity of blood and diminishing blood pressure.
• Oral Care;Juice made from fresh guava leaves can cure toothaches, mouth ulcers and swollen gums. This juice also speeds up the healing of wounds when applied externally with some turmeric.
• Regulates thyroid;Guavas contain the trace component Copper which helps in regulating thyroid metabolism. It also helps to control hormone production and absorption.
• Fertility;Guavas contain great measure of Folate which helps to boost fertility in people.
• Cancer Cure, Being rich in Vitamin C and anti-oxidants like Lycopene, consuming guavas can shield your cells from harm and lessen chances of prostate, breast, and oral cancers.
• For pregnant mothers;Guavas contain Folic acid, or Vitamin B-9, which is prescribed for pregnant ladies since it can help in developing the embryo’s nervous system and shield the infant from neurological issue.
• Infection Control;Calms cough and cold by diminishing mucus, purifying the respiratory tract, throat and lungs, and hindering microbial action with its astringent properties.
• Nervous Relaxant;Guava is magnesium rich food which goes about a nervous relaxant. It serves to unwind muscles and nerves of the body.

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