Living healthy within our means

Lorna Gooden, Contributor

In Jamaican households, we find it increasingly necessary to live within our means, as disposable income reduces, and stretching the food dollar becomes a challenge. There is always a search for information which can assist in overcoming the challenges, while still allowing us to live healthy. A wise housewife can make use of the diverse range of Jamaican agricultural produce to make a difference in her food-preparation practices.

One group of primary agricultural produce which is of paramount importance in our diets, and which can bring much savings to the household, is our fruits. In this dynamic world of culinary arts, and the increasing level of health consciousness and gravitation towards locally grown foods, the ingenious housewife can create many heart-warming experiences in the home, using our local fruits. It is fun preparing 'thirst quenchers' and seeing them appreciated by family members, especially when temperature rises.

Preserved fruits

Fruits are most beneficial to the body when they are eaten whole, as they provide fibre, in addition to important nutrients. You can preserve fresh fruits, when they are in season and inexpensive, to decrease food cost and ensure availability of supplies during periods of scarcity.

Fruits are usually eaten raw but are also used in drinks, cooked into jams and jellies, and used in many ways in desserts. It must be noted, however, that storing of fruits for long periods reduces flavour and vitamin C content. It is, therefore, very important to obtain fruits garden fresh, and if they must be stored for a few days, keep them in plastic bags in the refrigerator or a cool place. Raw fruits should always be carefully washed before use.

Nutrition information

All fresh fruits, especially the yellow varieties such as mango, banana, papaya, pineapple, citrus varieties, plum, cantaloupe, guava, tamarind, jackfruit, naseberry and cashew are rich in vitamins C, A , D and E in varying proportions.

Fruits are also excellent sources of fibre, which aids digestion. They also contain important minerals like potassium, calcium, iron and magnesium.

Fruit Drinks

Papaya Orange Punch

Ingredients

2 cups papaya juice

1 cup orange juice

1-2tsp lime juice

1 cup sugar (more or less to taste)

2 bottles ginger ale (optional)

Method

1. Combine papaya purée, orange juice, lime juice and sugar.

2. Put to chill.

3. Add ginger ale, if used.

4. Pour over cracked ice and serve.

Naseberry Milkshake

Ingredients

6 ripe naseberries

1 pint milk

1tsp vanilla

1/2tsp nutmeg

3tbsp brown sugar

Method

1. Wash and remove skin and seeds from naseberries.

2. Rub through sieve to make purée.

3. Mix all ingredients together until smooth, or blend in an electric blender.

4. Chill and serve with ice.

Carrot Pineade

Ingredients

4 carrots (medium size)

1 small pineapple

11/2 pints water

1/4 cup lime juice

1/4 cup sugar or sweeten to taste

1/4tsp bitters

Method

1. Wash, peel and dice carrot.

2. Steam in a small amount of the water.

3. Purée carrots by rubbing through a strainer.

4. Grate pineapple and extract juice.

5. Add remaining water, lime juice and pineapple juice.

to carrot purée.

6. Sweeten to taste.

7. Add bitters, chill and serve with ice.