Page 15 - ARUBA TODAY

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LOCAL Monday 13 noveMber 2017

Fruit Loose & Veggie Boost

Continued
conscious. It contains po-
Inside is a soft, fleshy pulp tassium, vitamin B, vitamin
and seeds, just like the cu- C, folic acid, and calcium.
cumber. Konkomber chiq- It’s low in calories and has a
uito is grown in the island high dietary fiber content.
and used in salads and Recently, a new benefit of
‘stoba’ (stew) or on its own including okra in your diet
in vinegar. The veggie con- is being considered. Okra
tains multiple B vitamins, in- has been suggested to
cluding vitamin B1, vitamin help manage blood sugar
B5, and vitamin B7 (biotin). in cases of type 1, type 2,
B vitamins are known to and gestational diabetes.
help ease feelings of anxi- Season: year- round.
ety and buffer some of the
damaging effects of stress. Bonchi’ Cunucu
Additionally this veggie is A long, small bean, boiled
rich in two of the most ba- for a side dish or snack.
sic elements needed for Long beans have a chewy,
healthy digestion: water crunchy texture–more so
and fiber. Season: year- than snap beans–and a fla-
round. vor reminiscent of the dry
navy bean or asparagus.
Jambo Besides stir-fry, soups and per cup, and rich in vitamin dry season. Still we do in- flavonoid polyphenolic
Family of Okra, also known salads, the long bean is a A and also contain vitamin dulge heavily in the plea- antioxidants such as xan-
as ‘lady’s fingers’: a green good choice for stewing, C and potassium. Season: sures of pumpkin and enjoy thin, lutein and carotenes
flowering plant. Okra be- braising (to remain chewy year-round. Caribbean pumpkin reci- and also contain vitamins.
longs to the same plant and firm), sautéing, shal- pes year round. A popular Pumpkin seeds are a good
family as hibiscus and cot- low frying, and deep fry- Pompuna dish in Aruban restaurants source of omega-3 fatty
ton. A classic favorite dish ing. With cooking, the long In the endless summer of is Sopa Di Pompuna, don’t acids, vitamins, minerals
in Aruba is Sopi di Jambo. bean’s bean flavor intensi- Caribbean living we only miss it. This dish is made of and proteins. Pumpkins
It has long been favored fies. Long beans are low in have to concern ourselves pumpkin soup, and pars- are used to make desserts,
as a food for the health- calories, about 45 calories with a wet season and a ley. Pumpkins are rich in breads and soups.q