AVOCADO

Avocados are a surprisingly complete food, with fourteen minerals to stimulate growth, including
iron and copper for your blood. The sodium and potassium (60% more than bananas) in
avocados keeps your body chemically balanced, and their low sugar content and absence of
starch make them an ideal fruit for diabetics or hypoglycemics (choose small slices throughout
the day to keep your sugar balanced). Vitamins in avocados include A, several B-complex, C, E
and K, as well as Folate, copper, phosphorus and magnesium. They’re also a great source of
antioxidants like vitamins E and C. They have the highest fiber content of any fruit - including 75%
insoluble and 25% soluble fiber.

Because of their density, avocados, like bananas, are filling. But they are also a perfectly
digestible slow-burning fuel, making them ideal for replenishing nutrients for athletes. They’re a
great source of fruit oil and digestible fats, and they make excellent and healthy dips for raw
vegetables. When blended with fruit, they make particularly nutritious baby food.

Avocados are also called alligator pears because of their shape and the color of their skin. The
four hundred varieties of avocado are found throughout Mexico and South America. After planting
an avocado tree, you’ll have to wait two to three years for it to bear fruit, but it’s worth the wait.

BREADFRUIT
The Breadfruit is a great source of energy, which the body needs for warmth, work and play. It is also rich in
fiber, the part of plants that the body cannot digest. Research has shown that fiber can help diabetes control
as it reduces the absorption of glucose (sugar) from the food that is eaten .An increase fiber intake also
decreases the levels of total cholesterol, LDL ("bad") cholesterol, and triglycerides, all substances which
increase heart risk, whereas the levels of HDL ("good") cholesterol increased (which is a health benefit).
Fiber also helps make our intestines and bowels work properly.
It is currently recommended that adults consume 20-35 grams of dietary fiber per day. Two cups of boiled
breadfruit at lunch and dinner would provide 25 grams. If eaten in large quantities, breadfruit can also
provide a large proportion of the recommended requirements for vitamin C, thiamin, riboflavin, niacin,
phosphorus and iron.

Breadfruit contains 25% carbohydrates (110kcal/100g). It has small amounts of minerals (potassium and
zinc) and vitamins B1 (100μg) and C (20mg/100g).

COCONUT

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and
nourished populations around the world for generations. On many islands coconut is a staple
in the diet and provides the majority of the food eaten. Nearly one third of the world's
population depends on coconut to some degree for their food and their economy. Among
these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a
"functional food" because it provides many health benefits beyond its nutritional content.
Coconut oil is of special interest because it possesses healing properties far beyond that of
any other dietary oil and is extensively used in traditional medicine among Asian and Pacific
populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut
palm is so highly valued by them as both a source of food and medicine that it is called "The
Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's
amazing healing powers.

Modern medical science is now confirming the use of coconut in treating many of the above
conditions. Published studies in medical journals show that coconut, in one form or another,
may provide a wide range of health benefits. Some of these are summarized below:

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and
other illnesses.
• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease
and cavities, pneumonia, and gonorrhea, and other diseases.
• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper
rash, and other infections.
• Helps relieve symptoms and reduce health risks associated with diabetes.
• Improves calcium and magnesium absorption and supports the development of strong
bones and teeth.
• Supports tissue healing and repair.
 • Helps protect the body from breast, colon, and other cancers.
• Helps prevent liver disease.

EDDOES

Eddoes are small root vegetables, a variety of Taro. They offer an intensely flavourful alternative
to standard potatoes, sweet potatoes and yams and can be prepared and eaten in much the
same way.

Don’t be put off by their appearance, as after removing the rough brown skin with a peeler they
can be easily prepared. Once cooked they have a sweet, subtle, nutty flavour and are delicious
mashed with milk, butter and a little grated nutmeg. They are also a great blend in soups and can
be fried to make tasty fritters. Eddoes are versatile vegetables and are also perfect for baking,
chipping or roasting

some of the nutritional benefits of eddoes are the slow absorption of glucose and reduce insulin
requirements, removes bile acids from the intestines and blocks synthesis of cholesterol, lowering
cholesterol levels, reduce the likelihood of colorectal cancer and discourage overeating, by filling
the stomach.

GINGER
World-wide, ginger is among the most important and valued spices, as the many synonyms
indicate. Today, the plant grows in tropic regions all over the world and plays part in the local
cuisines. Fresh ginger (also called green ginger) is now easily available in Western countries.

Many people like raw ginger, and this is the form most popular in South East Asia: Fresh ginger is
grated or finely chopped, optionally soaked in water for several hours, and then added to the dish
not long before serving. This kind of usage will result in a fresh, spicy and pungent taste.
Ginger has long been ascribed aphrodisiac powers, taken either internally or externally. Ginger is
a known diaphoretic, meaning it causes one to sweat..

Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the
production of digestive fluids and saliva, Ginger helps relieve indigestion, gas pains, diarrhea and
stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and
morning sickness. It’s anti-inflammatory properties help relieve pain and reduce inflammation
associated with arthritis, rheumatism and muscle spasms. Ginger's therapeutic properties
effectively stimulate circulation of the blood, removing toxins from the body, cleansing the bowels
and kidneys, and nourishing the skin. Other uses for Ginger Root include the treatment of
asthma, bronchitis and other respiratory problems by loosening and expelling phlegm from the
lungs. Ginger Root may also be used to help break fevers by warming the body and increasing
perspiration

SWEET PEPPER

Bell peppers or sweet pepper are packed with several nutrients. They are a good source of
vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell peppers also contain a large
amount of phytochemicals that have exceptional antioxidant activity. Those phytochemicals
include chlorogenic acid, zeaxanthin, and coumeric acid. Bell peppers also contain lycopene,
which is a carotene that helps to protect against cancer and heart disease.

Bell peppers have also been shown to help against cataracts and prevent blood clot formation
and reduce the risk of heart attacks and strokes probably due to their content of substances such
as vitamin C, capsaicin, and flavonoids.

Although chili peppers contain a higher amount of those substances, bell peppers should still be
promoted especially for individuals with elevated cholesterol levels.

YAM
Yams are high in Vitamin C, dietary fiber, Vitamin B6, potassium, and manganese; while being
low in saturated fat and sodium. Vitamin C, dietary fiber and Vitamin B6 may all promote good
health. Furthermore, a product that is high in potassium and low in sodium is likely to produce a
good potassium-sodium balance in the human body, and so protect against osteoporosis and
heart disease . Having a low level of saturated fat is also helpful for protection against heart
disease.

Yam products generally have a lower Glycemic Index than potato products, which means that
they will provide a more sustained form of energy, and give better protection against obesity and
diabetes

COMBATING NON COMMUNICABLE DISEASES

A non communicable disease is not caused by genetics and lifestyles and is not infectious e.g
cancer, cardiovascular diseases, hypertension, diabetes and mental health. These are forecast
to grow in the decades ahead, particularly
in low and middle income countries. Non-communicable diseases have not been considered
sufficiently important thus resources earmarked for them are extremely low.5

A substantial share of mortality from noncommunicable diseases afflicts people of prime working
age, thus reducing their productivity and active participation at work with disastrous economic
effect. The global burden of noncommunicable diseases continues to grow; tackling it constitutes
one of the major challenges for development in the twenty-first century. With indepth research
and study at an ongoing basis with the full impact unkown.

HEALTH AND SAFETY IN FOOD HANDLING

In the world of preparation it is paramount that serious consideration be paid to the proper and
safe handling of food. Bacterial infections are constantly spread onto hands, cutting boards,
utensils, counter tops and food through Cross-contamination. It is important to always start with a
clean scene -- wash hands with warm water and soap. Foodborne illness can be acquired
through recreational or drinking water, from contact with animals or their environment, or through
person-to-person.

Here are a few simple guidelines

• Wash your hands with soap and water before preparing food.
• Don't prepare food for others if you are ill, wait at least 3 days
• Place raw meat, poultry, and seafood in containers or sealed plastic bags to
prevent their juices from dripping onto other foods. Raw juices often contain
harmful bacteria.
• Always use a clean plat

Fruits and vegetables:

• Rinse fresh fruits and vegetables in running tap water to remove visible dirt and
grime.
• Remove and discard the outermost leaves of a head of lettuce or cabbage.
• Because bacteria can grow well on the cut surface of fruit or vegetables, be
careful not to contaminate these foods while slicing them up on the cutting board,
and avoid leaving cut produce at room temperature for many hours.