1. Start with a variety of colorful fruit. Use fruit that's fresh but firm, never over-ripe. Try fresh or canned Pineapple chunks, large seedless grapes, strawberries, melon chunks and cherries. Or go completely tropical with pineapple, mango and papaya. Be creative, try what's in season, experiment and find your own favorite combinations.
2. Wash, peel, and cut the fruit into similar size chunks and drizzle with lemon juice or Pineapple Juice to prevent browning.
3. Thread fruit onto bamboo skewers. If you will be grilling your kabobs, first soak the skewers in water for 30 minutes or more to prevent them from burning. (If younger kids are helping, supervise them so they do not poke themselves.)
4. Place 6-7 pieces on each skewer, alternating colors, shapes, and textures. Use smaller fruit like grapes or cherries on the ends of the kabobs and leave space at each end of the skewer for easy handling.
5. If you’re serving your kabobs fresh, stack them on top of each other on an oval platter or fan them out in a pretty circle on a round plate. (Keep them in a re-sealable plastic bag or plastic container until you are ready to serve them.)

• Spray a vegetable cooking spray on the grate before preheating to keep fruit from sticking to the grate.
• Set your gas grill on low and preheat before placing kabobs on the grate. If you have a charcoal grill, place the kabobs on the grill after the coals have begun drying out or grill fruit on the top level of the grate instead of directly over the coals.
• Rotate the skewers every few minutes throughout the grilling process to prevent sticking.
• Grill fruit kabobs until lightly browned and barely fork tender but not mushy.
• When done, transfer kabobs to a large platter and keep warm or let cool to room temperature. Grilled fruit is best served hot, warm or at room temperature, not chilled.

Nkwantenkwan Soup is a groundnut and vegetable based soup with an assortment of fish, vegetables and meat. It is served in ample quntity with fufu, banku or any other meal you want.
Method
Put groundnut paste in a cooking pot, add 1 pint of water, and mix until smooth and pouring.

Bring to the boil, stir occasionally until it coats the back of the wooden spoon and oil collects at the top.
Cut meat into pieces, wash and put into a coking pot. Season with salt, chopped shallots and garlic. Add a little water, bring to the boil. Allow to simmer for 10 minutes.

Mix the cooked groundnut paste with the rest of the water and add to the meat. Add washed vegetables (tomatoes, pepper and onions) and cook until soft. Prepare and add the fish.

Remove the vegetables from soup, grind and return the paste to soup. Allow to simmer for about 1 hour.
Serve hot with boiled yam, rice, fufu, etc.

Ingredients
* 1 cup groundnut paste
* 8oz smoked fish
* 1lb meat

8 tips for eating well

These practical tips can help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet.

A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as whole meal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and some dairy foods.
1. Base your meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
5. Try to eat less salt - no more than 6g a day
6. Get active and try to be a healthy weight
7. Drink plenty of water
8. Don't skip breakfast

1. Base your meals on starchy foods
Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose whole grain varieties of starchy foods whenever you can.

Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.

Most of us should eat more starchy foods - try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and potatoes, pasta or rice with your evening meal.

Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content.

Why choose wholegrain foods?

Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods.
We also digest wholegrain foods more slowly so they can help make us feel full for longer.
Wholegrain foods include:

• Whole meal and wholegrain bread
• Whole wheat pasta and brown rice
• Whole grain breakfast cereals

2. Eat lots of fruit and vegetables

Most people know we should be eating more fruit and veg. But most of us still aren't eating enough.
Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think.
You could try adding up your portions during the day.
For example, you could have:

• a glass of juice and a sliced banana with your cereal at breakfast
• a side salad at lunch
• a pear as an afternoon snack
• a portion of peas or other vegetables with your evening meal

You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.

3. Eat more fish

Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals.

Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt.

What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.

How much oily fish?
Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.

Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel

Examples of white or non-oily fish
Cod, haddock, plaice, coley, tinned tuna, skate, hake

Shark, swordfish and marlin
Don't have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.

Anyone who regularly eats a lot of fish should try and choose as wide a variety as possible.

For more information on fish and for advice - including recommended limits - for children, women who are pregnant, breastfeeding or trying for a baby, see the link below.

4. Cut down on saturated fat and sugar

Fats
To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat:

• saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease
• unsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterol

Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.

Foods high in saturated fat
Try to eat these sorts of foods less often or in small amounts:

• meat pies, sausages, meat with visible white fat
• hard cheese
• butter and lard
• pastry
• cakes and biscuits
• cream, soured cream and crème fraîche
• coconut oil, coconut cream or palm oil

For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat.

Sugar
Most people are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks.

Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight.

5. Try to eat less salt - no more than 6g a day

Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure!

Every day 85% men and 69% women eat too much salt. Adults - and children over 11 - should have no more than 6g salt a day. Younger children should have even less.

Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it.

Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.

6. Get active and try to be a healthy weight
It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health.

Check if you are the right weight for your height using the link below.

If you're worried about your weight, ask your doctor or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are:

• only eat as much food as you need
• make healthy choices - it's a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains
• get more active

It's also important to eat a variety of types of food so you get all the nutrients your body needs.

Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn't mean you need to join a gym.

Just try to get active every day and build up the amount you do. For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace.

Whenever we eat more than our body needs, we put on weight. This is because we store any energy we don't use up - usually as fat. Even small amounts of extra energy each day can lead to weight gain.

7. Drink plenty of water

We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated.

When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.

8. Don't skip breakfast

Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.

Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients.

There is some evidence to suggest that eating breakfast can actually help people control their weight.

So why not go for a bowl of wholegrain cereal with some sliced banana and a glass of fruit juice for a healthy start to the day?