Eating vegetables offers numerous health benefits. It includes

– Treatment and prevention of cancer

-Boost immune system

-Promotes healthy skin

-It controls weight manage­ment

-Vegetables lowers risk for chronic disease

-Vegetables are good for the heart

-Cholesterol controller

-Regulates high blood pres­sure

-Prevents hair fall

-Prevents cardiac issues

Source: healthnews.com

 Mother’s day is tomorrow and indeed our able mothers’ need to be pampered and cel­ebrated with some delicious meals.

Interestingly, these delicious meals can be either local or conti­nental, with a side fruits or snack.

This week, The Spectator will guide readers in the preparation of assorted fried rice for all mothers.

Ingredients

-2 cups of rice

-6 litres of oil

-10 large shrimps

-3 slices of spring onions

-2 large carrots

-5 large eggs

-1 large green pepper

-1 bottle of soya sauce

-1 pound of chicken

-1 pound of gizzard

– A pack of sausage

– Salt to taste

-2 tablespoonful’s of grinded ginger

-2 tablespoonful’s of grinded garlic

-Seasoning

Preparation

-Wash chicken, gizzard and shrimps and put it on fire

-Add grinded ginger, garlic and salt to it (leave it to cook for some time)

-Put oil on fire to fry chicken, gizzard and shrimps

-Cut spring onions, green pepper and carrots into a clean bowl.

– Put rice on the fire and allow it to cook

-When rice is ready, spread it on a clean bowl to dry so that it will be crispy

-Put two tablespoonful of oil in a pan

-Add two eggs to the oil and stir

-Cut sausages in sizeable shapes and add it to oil and eggs.

-Add vegetables to the eggs and stir continuously

-Add shrimps and gizzard to it

-Add rice and soya sauce to the mixture and stir continuously

-Allow everything in the bowl to mix well and serve

Some vegetables that can be eating raw

-Broccoli

-Cucumber

-Cabbage

-Carrot

-Lettuce

-Celery

-Spinach

-Kale

-Onion

-Garlic