2021: International Year of Fruits and Vegetables

    The Food and Agriculture Organization of the United Nations (FAO), in order to raise awareness of the benefits of including fruits and vegetables as part of a healthy diet and lifestyle, has declared 2021 as the International Year of Fruits and Vegetables.

    In this regard, FAO has prepared a document promoting the daily consumption of fresh fruits and vegetables, as well as highlighting the importance of the fruit and vegetable sector in achieving the Sustainable Development Goals. In addition, it also stresses the need to be more efficient in reducing losses and waste, as well as various policy proposals to improve access to these foods for the world’s population.

    What are the benefits of consuming fruits and vegetables?

    It is common to hear that eating fruits and vegetables is good for our health, but do we really know why? Ms. Silva Rivera, specialist in Nutrition and Dietetics at Dietynut (Madrid), explains in detail the benefits it provides to our organism.

    A healthy lifestyle requires fulfilling 3 conditions: eating healthy, doing enough exercise and sleeping the necessary hours for our body to recover.

    The basis of any healthy diet is fruits and vegetables. According to the latest studies on the subject, at least half of what we eat daily should be fruits and vegetables to maintain good health.

    Consuming fruits and vegetables, at least 5 servings a day, provides benefits to our organism, among which we can highlight:

    – They help us to maintain or achieve a healthy weight, as they are low-calorie foods. The fiber they contain helps us control our appetite and helps our digestive system to function properly.

    – They provide micronutrients, i.e. vitamins and minerals that are involved in important processes in the body today: maintaining bone health, participating in immune processes (essential in the fight against Covid-19), eye health, maintaining adequate levels of blood pressure… there is practically no process in the body in which the micronutrients in fruits and vegetables do not participate.

    – They are a source of antioxidants, which help us fight cellular aging. It’s not just that externally we look old. It is that internally, if we do not eat these foods, we will reach old age earlier and with a poorer quality of life.

    And, how much is a ration? In general, in the case of fruit, it will be enough fruit to fill the bowl in your hand: an apple, a banana, 3-4 strawberries, etc. And in the case of vegetables, it will be a plate of salad or cooked vegetables. Vegetables should be eaten raw at least once a day to take advantage of their nutrients.

    Finally, it is very important to choose local foods. We will take advantage of those that are in season as they will have a higher concentration of nutrients and, if they have been produced near us, we will be sure to be respectful with the planet by reducing their carbon footprint.

    Vegetable recipe ideas

    Now that we know the benefits of fruits and vegetables, let’s discover some recipe proposals to get the most out of these ingredients.

    Ms. Japaz Cancino, a specialist in Nutrition and Dietetics with a practice at AMADAG (Madrid), provides us with some interesting and very tasty ideas.

    VEGETABLE WOK

    4 servings

    Ingredients

    • 1 zucchini
    • ½ red bell pepper
    • ½ green bell pepper
    • 1 onion
    • 1 spring onion
    • 200 grams of mushrooms
    • 1 grated carrot
    • 1 cup of bean sprouts
    • ½ glass of white wine
    • 1 glass of vegetable broth
    • 2 teaspoons of corn starch
    • 12 sliced and roasted almonds
    • Olive oil
    • 1 pinch of salt and pepper
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    Preparation

    • Cut the zucchini, peppers and onions into julienne strips; slice the mushrooms.
    • Add a few drops of olive oil to the onions and peppers and sauté them in a wok until they lose stiffness.
    • Add the carrot, zucchini and mushrooms.
    • Add the wine, wait for it to evaporate; add the broth and season with salt and pepper and continue cooking for a few more minutes until the vegetables are cooked but crispy.
    • Add the bean sprouts, the starch dissolved in cold water, and stir to thicken the sauce a little.
    • Serve immediately, sprinkled with the almonds.

    MUSHROOM, SPINACH AND CREAM FLAN

    4 servings

    Ingredients

    • 2 spring onions Olive oil
    • 500g of spinach
    • 1/2 glass of skimmed cream
    • 500g skimmed milk
    • 2 eggs Basil, garlic
    • 4 egg whites

    For the plating

    • Cherry tomatoes and parsley
    • For the sauce
    • 2 tablespoons light mayonnaise
    • Juice of 1 lemon
    • 1/2 cup skimmed milk

    Preparation

    • Sauté the chopped onion and the sliced mushrooms with a few drops of olive oil.
    • Then add the spinach and continue sautéing.
    • Heat the milk with the cream, add the vegetables and then the beaten eggs with the egg whites, season, mix vigorously until a homogeneous mixture is obtained and pour into individual molds, previously lubricated with olive oil.
    • Bake in a moderate oven (180º C) in a bain-marie until firm.
    • Let cool, unmold and serve decorated with the cherry tomatoes and parsley.
    • Mix the sauce ingredients and add to the dish.

    Fruit recipe ideas

    Ms. Japaz Cancino, continues with her proposals, this time based on fruits. Delicious!

    PEAR CAKE

    8 servings

    Ingredients

    • 2 pears
    • 1 teaspoon of sweetener
    • Juice of 1 lemon
    • 2 tbsp. light peach jam
    • Olive oil

    For the dough

    • 4 eggs
    • 3 tablespoons whole wheat flour
    • 1 tbsp. baking powder
    • 1 tbsp. wheat bran.
    • 1 tbsp. vanilla essence.
    • 1 dessert-size spoonful of sweetener.

    Elaboration

    • Cut the pears into very thin slices and macerate them with the lemon juice and sweetener.
    • Beat the eggs with the sweetener and vanilla essence until stiff.
    • Sift the flour with the bran and the baking powder over the beaten eggs in the form of rain, mixing in an encircling way.
    • Place the pear segments in a springform pan lubricated with olive oil.
    • Add the dough preparation and bake in oven at 220°C for 5 minutes, then continue at medium temperature until the dough is golden brown and pulls away from the edges.
    • Unmold upside down and brush with the jam.

    STRAWBERRIES IN JELLY WITH RED FRUIT SAUCE

    4 servings

    Ingredients

    • 200 g strawberries
    • 200 g non-fat spreadable cheese
    • 7 g unflavored gelatin.
    • 4 tablespoons of light red fruit flavored jam.

    Preparation

    • Hydrate the gelatin in ½ glass of cold water, heat in the microwave for 30 seconds and set aside.
    • Wash the strawberries.
    • Separate 4 large strawberries from the rest.
    • Remove the ends from the rest, chop well and mix with the white cheese.
    • Add the reserved gelatin and beat vigorously.
    • Pour into 4 individual containers moistened with water and place in the refrigerator for at least 6 hours.
    • Dissolve the jam with 1 tablespoon of water and mix well.
    • Unmold each ramekin onto a dessert plate, top with the jam and garnish with the reserved strawberry.