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“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” (3 John 1:2, New King James translation)  

This statement is made by the Apostle John in his opening salutations in the letter he writes to his dear friend Gaius. The New International Bible translation says “…..be in good health…..”. When referring to health in this context both physical and mental health is implied, in other words it is important to have good physical and mental health just as much as it is important to have good spiritual health.

As Apostle John prayed this prayer for his friend it is a prayer that can be echoed and prayed over God’s people. “Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.”  

There is no secret around the importance of having good physical and mental health. All around us in our society today we are encouraged to move our bodies (exercise), eat the right foods (balanced diet) and the all-important drinking enough water.  

All of this is encouraged as a way of getting us to be in good health and where possible avoid disease and sickness.   

In recent times as a fellowship, we have had the privilege of having two Health Awareness Days led and facilitated by Dr Cheryl Clarke. Incorporated into these days were seminars that discussed the importance of good physical and mental health. The church family were encouraged to take steps towards being in good health.

As disciples of Jesus Christ, we are called to share the Gospel (The Good News of Jesus Christ) here on earth whether in our homes, work places, schools, colleges, communities in fact wherever God has placed us. In fulfilling this mandate, we want to aim to be as healthy as we can be by doing our part.  With that in mind let’s look at us striving towards having good physical health through healthy eating.  

How many of us know the benefits of eating fruit and vegetables and having them incorporated into our everyday meals? but how many of us get stuck when making this become a reality.  Need some inspiration? Let’s get started with vegetables. 

Here are a few recipes where vegetables take centre stage. 

Disclaimer – There are several ways that the dishes can be cooked. These recipes are intended as a guideline. Please feel free to add or take away ingredients in accordance with individual taste preference or dietary needs.

Ingredients 

• 1lb (2cups) of cubed pumpkin 
• 2 tbsp of vegetable oil 
• 1 tbsp margarine

           chopped onion.

• 1 green bell pepper 
• 4 slices of chopped bacon (optional)
• 2sp curry powder (add more if you wish according to your taste
• 1 tin tomatoes 
• Salt and Pepper to taste 
• 1 clove garlic crushed.

Method 

1. Put oil and margarine in a pan and gently heat.
2. Fry the onion, green pepper, and bacon in the oil for about 5 minutes (bacon is optional)
3. Add curry powder and cook for a further minute or two.
4. Add pumpkin, tinned tomatoes and salt and pepper. 
5. Cover and simmer gently for 20 to 30 minutes (until pumpkin is soft)
6. Stir occasionally to make sure the pumpkin is not sticking to the pan, feel free to add a little water if necessary. Stir in crushed garlic a few minutes before serving. 

Curry can be served with rice or roti. 

Ingredients 

• 2 or 3 peppers – mixed colours, 
• Handful Cherry tomatoes 
• 2 Courgettes
• 2 Red onions
• 1 Aubergine
• 2 tbsp olive oil 
• 2/3 gloves of garlic 
• 1 tbsp of mixed herbs 

Fish

• 2 Cod fillets 
• 2 Lemons 
• 1 Glove of garlic 
• 2 tbsp of plain flour 
• 1 tsp of fish or all-purpose seasoning (optional). If using more can be added according to taste

Method 

Vegetables. Cut vegetables into cubes, wash, and place in a baking tray or roasting dish. Coat in olive oil, add garlic and seasoning if using. Roast in a preheated oven for 35 min at 180°C.

Cod Fillets. Gently wash Cod fillets in cold water. Sprinkle with the juice of one lemon. If using seasoning season with your seasoning of choice. Place in a pan.

White Sauce. Mix flour and water in a cup. Add the juice of the remaining lemon. Mix the mixture together until smooth. Once smooth, pour over the cod fillets. Feel free to add more water if the sauce is too thick. Simmer on low heat for approx. 10 minutes or until fish is cooked through.

Plate and serve with the roasted vegetables.

Ingredients 

• Approx. 2 handfuls of washed kale 
• 1 medium size butternut squash 
• 2 red bell peppers 
• 2 tbsp olive oil 
• salt and pepper according to taste 

Method 

1. Peel the butternut squash and cut into cubes. (It’s optional as to whether you wish to leave the skin on) 
2. Rinse the butternut squash cubes and then place on a baking tray.  
3. Coat with oil and roast in the oven at 180 for approx. 35 min or until soft.
4. Rinse and cut peppers. 
5. Rinse and kale. 
6. Add oil to the frying pan and heat on a low heat. 
7. Once the oil is heated add the peppers and kale.  
8. Sauté for 5 min on a low heat.
9. Add butternut squash season with salt and pepper. Gently stir together and it’s ready to serve. 

Jollof rice is a rice dish from West Africa. Jollof is traditionally made with long grain rice, tomatoes, scotch bonnet pepper, onion, and spices. How Jollof is prepared varies across different regions. Here is a version with mixed vegetables added.

Ingredients 

Jollof Rice 

• 400g x 2 cups long grain or basmati rice
• 2 two tins 400g chopped tomatoes.
• 3 tbsp tomato purée
• 1 red pepper
• 1 scotch bonnet chilli
• 1 onion
• 3 Maggie cubes 
• I chicken or Vegetable stock cube.
• 1 tbsp vegetable oil
• A couple of sprigs of fresh thyme.
• 1 cup of mixed vegetables
• 2 bay leaves (optional)
• 1 tbsp curry powder (optional) 

Roast Chicken

• 8 Chicken legs or thighs. (you can remove skin if you wish)
• 1.5 tablespoons of all-purpose seasoning or chicken seasoning 
• 1 tsp of garlic paste.

Method 

Preheat the oven at 190°C /gas mark 5.

Jollof 

1. Blend the pepper, onion, tomatoes, and scotch bonnet to a smooth paste.
2. Heat the oil in a medium sized pan and add the blended tomato paste along with the curry powder, thyme sprigs and bay leaves, Maggie cubes and stock cube of choice. Cook on a medium heat for 15 minutes stirring occasionally.
3. While your tomato base Is simmering, put the rice into a bowl, cover with cold water and use your hands to wash the grains. Tip the water out then repeat twice or three times until the water runs clear. 
4. Add the rice to the pan, turn the heat down to a simmer then cover with foil and a lid (so no steam can escape) cook for approximately 20 mins or until rice is soft. 
5. Cook mixed vegetables separately according to packet instructions. 
6. Add to the rice and gently mix. Rice is then ready to serve.

Chicken 

7. Remove the chicken from its packaging, place in a bowl and wash with lemon, lime or vinegar.  
8. Place chicken on an oven tray and roast in the oven for 30 min turning halfway through.
9. Once chicken has thoroughly cooked through, place two pieces on a plate, add rice and serve with salad.