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3 delicious salads to add to your braai

We’re celebrating our heritage again this month, with National Braai Day coming up on the 24th of September. Although you may spend most of your energy on getting the best quality meat for your braai, it just won’t be the same without all the extras. Yes, we’re talking about the salad.

Here are some delicious, healthy salad recipes to perk your braai right up!

Creamy, No-Mayo coleslaw

Ingredients

Slaw

  • 200g (1 baby) red cabbage.
  • 200g (1 baby) green cabbage.
  • 2 large carrots.
  • ½ red pepper, seeds removed.
  • ½ green pepper, seeds removed.
  • 1 can kernel corn, drained.

Dressing

  • 2 tablespoons white wine vinegar
  • 1 ½ teaspoons honey
  • 1 tbsp Dijon mustard
  • ½ cup cottage cheese
  • Season with salt and black pepper to taste

Method

  • Remove the stem and thinly slice the cabbages.
  • Peel and grate the carrots.
  • Dice the peppers.
  • Place the cabbages, carrots and peppers into a large bowl.
  • Add the kernel corn and mix well.
  • To make the dressing, mix the cottage cheese, honey, white wine vinegar,  and mustard together.
  • Season to taste with salt and black pepper.
  • Add half the dressing to the slaw mix and toss well until all the vegetables are evenly coated.
  • Add the remaining dressing.
  • Place in the fridge until you’re ready to serve.

Tossed potato and tuna salad

Ingredients

  • 4 small potatoes, sliced in half.
  • 2 tins of tuna in brine.
  • 20 black olives, pitted.
  • 1 small red onion finely sliced.
  • 150g long green beans sliced into 2cm pieces.
  • 8-10 sundried tomatoes, roughly chopped
  • 1 bag of baby spinach
  • 20g sunflower seeds toasted
  • 2 tbsps olive oil

Cook the potatoes in a pot of boiling water. Keep the lid on and when potatoes are cooked, drain and leave to cool.

Method

  • Slice the onion, drain the tuna and steam the green beans for 4-5 minutes.
  • In a large salad bowl, toss the warm potatoes, green beans, spinach and red onion.
  • Drizzle with olive oil and mix well. The spinach leaves will wilt slightly from the warm potatoes.
  • Add the tuna, sundried tomatoes and black olives, lightly mix and serve with a sprinkle of sunflower seeds.

Warm lentil and root vegetable salad with coconut tzatziki

Ingredients

Lentils

  • 1 cup green lentils.
  • Himalayan pink salt.
  • 
Pepper
  • 1½ kg medium carrots.
  • 1½ kg medium parsnips, halved lengthwise and cut into 5cm pieces.
  • 2 ÂĽ tsp ground cumin.
  • 2 ÂĽ tsp ground coriander.
  • ½ tsp chilli powder.
  • ÂĽ cup extra-virgin olive oil.
  • 1/3 cup fresh lemon juice.
  • Âľ cup chopped mint.
  • Âľ cup chopped cilantro. 

Tzatziki:

  • 1 cup coconut milk yoghurt.
  • ÂĽ cup finely diced seeded cucumber.
  • 1 tbsp extra-virgin olive oil.
  • 1 tbsp fresh lemon juice.
  • 1 tsp finely chopped dill.
  • 1 tsp finely chopped chives.
  • 1 garlic clove, minced.
  • Fine Himalayan pink salt.
  • 
Pepper.

Method

  • Cook the lentils in a large saucepan, cover with water and bring to a boil. Simmer over moderate heat for 20 minutes until just tender. Remove from the heat, add a generous pinch of salt and let it stand for five minutes and drain. Spread the lentils on a rimmed baking sheet (it has raised edges that will keep the lentils in place) and let them cool.
  • Preheat the oven. On the large rimmed baking sheet, toss the carrots and parsnips with the cumin, coriander, chilli powder and ÂĽ cup of the olive oil. Season generously with salt and pepper. Roast the vegetables until tender and browned in spots. This should be about 25 minutes.
  • In a large bowl, toss the lentils with the warm roasted vegetables, the lemon juice and the remaining olive oil. Fold in the chopped mint and cilantro and season with salt and pepper. Transfer to a platter and garnish with mint and cilantro leaves.
  • For the tzatziki; whisk all of the ingredients together and season with salt and pepper. Serve alongside the warm lentil salad.

References:

5 mouth-watering biltong recipes

If you’re looking for a chewy and flavourful snack on the go, search no further than a South African favourite: biltong. Besides being delicious, biltong is lower in calories, and higher in nutritional value than other snacks like chips or chocolates.

It has protein, is low in carbohydrates and fat, and is naturally gluten-free. It also has a reasonable amount of Vitamin B-12, which helps with healthy nerve cells and blood. What’s more; it can easily be taken to work or school as a snack.

But don’t limit yourself to snacking on this meaty treat: its rich taste makes biltong the perfect ingredient to spice up everyday meals. Here are a few recipes to get you started.

Biltong and Caprese salad

Ingredients

  • 350g tomatoes.
  • 150g fresh mozzarella.
  • 2 cups chilli biltong.
  • 3 tbsps basil pesto.
  • Handful of basil leaves.
  • Olive oil to serve.

Method

  1. In a large salad bowl, arrange the sliced tomatoes, mozzarella and biltong.
  2. Spoon the basil pesto over the ingredients.
  3. Garnish with basil leaves and serve with olive oil.

Good for

Olive oil is filled with heart-healthy fats, while garlic may help to lower blood pressure. Basil is a rich source of Vitamin K, zinc, calcium, magnesium, potassium and dietary fibre.

Crumbed biltong and ricotta fritters

Ingredients

Dipping sauce

  • 375ml Greek yoghurt.
  • 45ml (3 tbsps) wholegrain mustard.
  • Zest of ½ lemon.

Fritters

  • 230g (1 cup) ricotta.
  • Pinch of cayenne pepper.
  • 100g (1 cup) sliced biltong, roughly chopped.
  • 1 spring onion, finely chopped.
  • 15ml (1 tbsp) chives, finely chopped.
  • 5ml (½ tsp) fine salt.
  • 1 egg.
  • 45ml (3 tbsps) cake flour.
  • 375ml (1½ cups) panko crumbs.
  • Vegetable oil, for deep-frying.

Method

  1. For the dipping sauce, stir everything together and keep it in the fridge until ready to use.
  2. For the fritters, combine the ricotta, cayenne pepper, biltong, spring onion, chives and salt.
  3. Lightly whisk the egg with a fork and stir it into the mixture. Stir in the flour.
  4. Form it into 12 balls and roll it in the panko crumbs.
  5. Heat the oil. Fry the fritters in batches and drain them on a paper towel.
  6. Serve with dipping sauce on the side.


Good for

Ricotta is a cheese with a similar texture to cottage cheese. It contains a substantial amount of protein, calcium and vitamins A and B. It’s also low in sodium. Paired with biltong in these fritters, it makes a tasty meal or snack.

Baked potato with mushrooms and biltong

Ingredients

  • 4 large potatoes, boiled until soft in the centre – but not mushy.
  • Olive oil.
  • Salt and pepper.
  • 1 small onion, sliced.
  • 250g button mushrooms.
  • 1 sprig rosemary.
  • 250ml sour cream.
  • 125ml chicken stock (5ml stock powder and 125ml water).
  • Pinch of paprika.
  • Salt and pepper to taste.

Method

  1. Preheat the oven to 220°C and prick a few holes in the cooked potatoes. Sprinkle with olive oil, salt and pepper.
  2. Roast for 20 minutes.
  3. Sauté the onions until golden and soft, add the mushrooms in batches and fry until browned or the liquid has cooked away.
  4. Over medium heat, stir in the cream and stock and simmer gently for about 5 minutes.
  5. Adjust seasoning to taste. You can make this in advance.
  6. Remove the potatoes from the oven; the skin should be crisp with a soft centre.
  7. Cut each one and squash open. Top with creamed mushrooms, biltong and black pepper.

Good for

This quick, comfort food is packed with fibre and antioxidants to boost your immune system.

Mini cheese and biltong quiches

Ingredients

  • 2 rolls of ready-made short crust pastry.
  • 30ml softened butter.
  • 1 large onion, finely chopped.
  • 100g finely chopped biltong.
  • 250ml cheddar cheese, grated.
  • 3 large eggs.
  • 375ml milk, cream, or a mixture.

Method

  1. Preheat the oven to 160°C.
  2. Roll out the pastry and use a cookie cutter to cut circles to fit into mini quiche or muffin tins. Line the tins with the pastry.
  3. Pre-bake for 10 minutes. Heat the butter and sauté the onion until soft.
  4. Spoon a little into each pastry case. Top with biltong and cheese.
  5. Mix the eggs and milk together in a jug.
  6. Pour into the pastry cases until they’re almost full. Bake in a preheated oven for 12 to 15 minutes or until set.

Biltong and basil paté

  • 1 tub full cream, smooth cottage cheese.
  • 1 cup powdered biltong.
  • 1 handful fresh basil.
  • Half a chopped onion.
  • A squeeze of fresh lemon juice.
  • A few grinds of black pepper.

Method

  1. In a mixing bowl, combine all the ingredients and mix thoroughly with a spoon.
  2. Line a dessert bowl or plastic container with clingfilm, transfer the pâté, cover and refrigerate until you want to eat.

Good for

This yummy pâté offers a boost of Vitamin C, protein, and calcium.

References

Which type of rice is the healthiest?

Today, rice competes with trendy gluten-free grains like quinoa and amaranth. But let’s face it, nothing beats a steaming plate of fluffy rice as a side or main dish.

What makes this humble grain even better, is that there’s a variety of different rice to suit any taste and dietary need. Let’s take a look to see which rice you should be plating up.

Brown rice

This hearty, nutty-flavoured rice boasts many nutritional benefits because it contains germ and bran layers. These layers hold important nutrients like Vitamin B, magnesium and phosphorus that help build healthy bones. There’s also about 5g of fibre in one cup of brown rice – good news if you have digestion problems. It’s also a great way to help reduce insulin spikes as it has a low glycaemic rating.
Nutritional value in one cup: 216 calories, 45g carbohydrates, 5g protein, 1.8g fat, 3.5g fibre

Black rice

Also known as the “forbidden rice”, black rice has a deep black or purple colour (similar to some berries) which shows that it’s high in antioxidants. It has a sweet, nutty taste and a chewy texture. The bran hull of this super rice contains one of the highest levels of anthocyanin antioxidant found in any known food. It also has important fibres, plant-based protein and iron.
Nutritional value in one cup:160 calories, 34g carbohydrates, 5g protein, 2g of dietary fibre, 2g fat

Sprouted rice

If you’re looking for an immune booster, sprouted rice is the grain for you. Also known as germinated brown rice, sprouted rice is one of the healthiest grains. This superstar is packed with fibre and vitamins. Sprouted grains have partially started their growth process and thereafter, the growth enzymes are deactivated. This means that its nutrients (Vitamin C, Vitamin B, Vitamin E, magnesium, folate, iron and minerals) are increased. The sprouting process also results in its carbohydrates being decreased and protein increased.
Nutritional value in one cup: 213 calories, 44 carbohydrates, 5g protein, 3g fibre, 1g sugar, 5% iron

White rice

When brown rice goes through a refining process to remove hull and bran (the brown stuff), it becomes white rice. This process strips out all the nutrients like iron, vitamins, zinc and magnesium. Too much white rice may lead to weight gain because of its fast-digesting carbohydrates. There is one benefit though. White rice makes a great post workout meal as the fast-digesting carbs will be taken by your muscles to replace the energy you lose while exercising.
Nutritional value in one cup:204 calories, 22g carbohydrates, 0.6g fibre, 577g sodium, 10% iron, 4g protein

References

Is tinned fish healthy?

If you’re looking for a quick, yummy lunch option, think fish! Just pop open a tin of tuna, spread it on some toast or enjoy it in a salad with veggies.

Tinned sardines, tuna and anchovies are great sources of protein, and packed with brain-boosting Omega-3 fatty acids. Unfortunately, too much tinned fish may wreak havoc on your health. This is mainly because the homes of fish (seas, lakes and oceans) are often filled with pollutants.

These pollutants are found in the fish because of what they eat. For example, one of the worst toxins found in the ocean is called methylmercury and it is often absorbed by algae, which fish commonly eat. Besides this, there are other health reasons why eating too much tinned fish may harm your health. Let’s take a look.

Tinned tuna

According to the Harvard School of Public Health, eating at least 170g of fish (about half a cup) per weak reduces your risk of fatal heart disease by at least 36%. Popping open a tin of tuna is an easy way to up the amount of heart-healthy fish in your diet, but there are risks. Tinned tuna carry different amounts of methylmercury, a neurotoxin. Your body releases mercury slowly from your body over time, but if there is too much, it can accumulate in your body’s tissues. Long-term exposure to mercury may lead to the shakes, difficulty walking, vision problems, memory problems, seizures and numbness in the skin. If mercury is taken in by a baby while breastfeeding or during pregnancy, it may cause brain damage to the baby. Tinned tuna is also high in salt, so limit how much tuna you eat and choose unsalted options.

Nutritional values of one tin: 191 calories, 1g fat, 558mg salt, 42g protein

Tinned sardines

Sardines are teeny, tiny fish, but they pack a punch. They contain Omega-3 fatty acids which helps prevent heart disease, lower blood pressure and reduce the risk of blood clots. Sardines are also a great source of Vitamin B-12, Vitamin D, calcium and important minerals like magnesium, iron and potassium. This tiny fish also has a good amount of protein which helps build healthy muscles and bones. They commonly feed on plankton which means that they don’t have high levels of mercury like other fish who feed on algae instead. It’s important to limit the amount of sardines in your diet as they naturally contain a substance which creates uric acid. Uric acid build-up in the body can bring on kidney and gout issues, particularly if you already have kidney and gout problems.

Nutritional value of one tin: 190 calories, 23g protein, 11g fat, 465mg salt

Tinned anchovies

It’s a common pizza topping, and you can easily find these fishy friends at the shops. Anchovies have a lot of flavour and nutrients. They give your body important vitamins, fats and minerals in each serving. Anchovies are high in protein, Omega-3 fatty acids, and low in mercury. You can add anchovies to a lot of dishes. Enjoy them straight from the tin, in stews, soups and even as a filling in sandwiches. Just be careful about overeating. Anchovies have a high salt content and eating raw anchovies may increase the risk of parasite infections. Anchovies also contain domoic acid, a dangerous toxin which can lead to shellfish poisoning if anchovies are eaten whole.
Nutritional value: 179 calories, 24.6g protein, 8.3g fat, 1650mg salt

Good to know

  • When you have the option, always choose fresh fish instead.
  • To reduce the salt in tinned fish, rinse the fish thoroughly before eating.
  • Choose cooked tinned fish over raw fish to avoid parasitic infections.
  • If you feel symptoms like nausea, vomitting or cramps after eating tinned fish, talk to your doctor immediately.
  • Don’t eat more than one tin of fish every few days to prevent mercury poisoning.

References

Are some fruits healthier than others?

When it comes to the dessert menu, you’re better off with a fruit salad, but while fruits are nutrient-dense snacks, sugar is sugar. Even natural forms of sugar in fruit, can still send your blood-sugar level soaring as much as a triple chocolate mousse!

Here’s a handy guide to get your sugar fixed in the healthiest way possible:

Low-, medium- and high-sugar fruits

All fruits have zero cholesterol and saturated fats, and are low in sodium, keeping your blood pressure balanced. Therefore, the only baddie on your fruit platter or sosatie is sugar. Here is the low-down from your healthiest, to your sweetest options available:

Low sugar content: Blackberries, raspberries, lemon and limes.

Medium sugar content: Peaches, pears, melons, apples, nectarines, apricots, oranges and naartjies.

Highest sugar content: mangoes, pawpaw, grapes, bananas and pineapples.

The good thing about all fruit is that they contain fibre, which keeps you regular while you feed your sweet tooth. Fruit are packed with nutrients too:

  • Purple and red fruits are high in antioxidants
  • Citrus fruits give an immune-boosting punch with Vitamin C
  • Avocados (yes, they are fruit!) contain heart-healthy unsaturated fats.
  • Orange fruit, like apricots, are high in Vitamin A.

How much sugar is too much?

The World Health Organization (WHO) recommends that adults limit their total sugar intake to 5% of their total daily calorie intake. That’s around 30g, or six teaspoons of sugar, a day, and includes all sugars. Low-sugar fruits typically have one or fewer teaspoons of sugar per 100g.

Which fruit is best?

Medium-sugar and low-sugar fruit ease the mid-afternoon craving, while high-fibre fruit get a constipated tummy back to work. Hydrating fruit, like watermelons, keep you cool and full on a hot summer day, while high-sugar fruit like bananas are useful for a quick energy boost.

Work out how many grams per 100g of a fruit is sugar. Five grams is around one teaspoon of sugar; any more and you want to add a generous helping of dietary fibre, fat or protein, to smooth out the sugar high. The WHO’s recommended daily allowance for fibre is 25g, 44 to 78g for fat and for protein, 0.8g per kilogram body weight.

  • Lemons and limes are the stars of the low-sugar show with less than 5g per fruit. They also score high on nutrient value, with 74% and 48% of the daily recommended dose of Vitamin C respectively. Their sour taste makes them hard to swallow, so drizzle the juice over a fruit or vegetable salad. An added bonus: acids slow down the release of sugars, staving off a crash.
  • Raspberries, with less than a teaspoon of sugar and almost two teaspoons of dietary fibre, plus 48% of the RDA of Vitamin C in just 100g, are a great choice to add to some full-fat, sugar-free yogurt.
  • Blackberries are low in sugar, high in fibre and pack a Vitamin C punch; 38% of your daily allowance.
  • Avocados stand out with high fibre and low sugar values. It’s also a source of healthy fat, making it a perfect snack to tide you through to supper.
  • Budget options – apples, pears, oranges and naartjies – are good for your pocket and waistline.

If you’re trying to ease hunger, very high-sugar fruits are a no-no. There aren’t many fruits you should avoid, but make sure you lean towards the medium- and low-sugar options. Add fat, protein, more fibre or acids like lemon or lime juice can help avoid sugar-crashes.

References

How artificial flavour leads to obesity

In a 2011 segment on US current affairs show, 60 Minutes, journalist Morley Safer spoke to flavourists from food technology company Givaudan. The conversation was a damning one, in which the technologists admitted to wanting to develop food flavours that are addictive.

Fast forward to 2013, and New York Times journalist, Michael Moss, releases his expose, Salt Sugar Fats: How the Food Giants Hooked Us, on how the US processed food industry gets consumers to buy its products and keeps them hooked on high fat, high sugar and high salt pre-prepared foods.

It’s 2015, The Doritos Effect, by journalist Mark Schatzker, makes a case for the link between tasty, processed foods and obesity and other lifestyle diseases. The Doritos Effect goes a little further and suggests that as processed food flavours become more intense, whole foods, like fruit and vegetables, become blander.

Nutritional confusion

Schatzker argues that humans have evolved to appreciate tastes produced in fruit and vegetables by chemicals called primary compounds. These are accompanied by secondary compounds, which are the nutritive component in whole foods. Good taste signals to us that a food is nutritious. But processed foods, which are loaded with fat, sugar and salt (which we also crave), taste good, but lack the nutrients that plants do. Schatzker says this has fooled our bodies and we’re now “nutritionally confused”.

A good example of a processed food to which flavouring is added is a locally produced, long shelf-life fruit juice blend. The list of ingredients includes flavouring and added Vitamin C. A closer look reveals that a serving, 250ml, contains virtually no protein or dietary fibre, but five teaspoons of sugar. Five to six teaspoons of sugar is the World Health Organization’s maximum recommended dietary allowance for an adult; we give our kids fruit juice because we think it’s better than a cold drink. Eating a whole serving of each pureed fruit present in the juice provides significantly more fibre, less sugar and less sodium, and in South Africa at least, a good dollop of taste. Also, a low-sugar, high-fibre fruit provides that feeling of fullness and satisfaction or satiety that signals to our body that we can stop eating now.

Feeling full

Processed food, and particularly junk food, taste great, is high in fat, salt and sugar, low in nutrients, and doesn’t leave us with that feeling of fullness. In fact, our appetite almost seems to be bigger, with these foods leaving us wanting more. Nutrition Advance describes this as having a “full stomach with a hungry brain”. We eat more because the taste is delicious, but short-lived, leaving us hankering for more. We pack on the kilos and develop diabetes, heart disease, and even cancer and yet, still want the same kind of food repeatedly.

It gets worse; not only are naturally-occurring flavours now created in a laboratory because they’re cheaper to produce, technologists can also create whole new flavours. In a world that prizes affordable novelty, blueberry cheesecake ice cream is a sure profit spinner, but is significantly nutrition-poor, without a single secondary compound found in an actual blueberry.

Reprogramming your tastebuds

Schatzker suggests making whole foods tastier. Choose fruit and vegetables for taste as well as yield, disease resistance and shelf-life. If plants taste better, or as good as, artificial flavouring, humans will opt for more filling, nutritious food. Nutritionists agree that your taste buds can be trained to dislike foods high in addictive flavours and empty calories. Slowly cutting out processed foods in favour of whole foods, less salt over time, and eating fewer sugary foods allows your senses to fully appreciate the flavours in fruits and vegetables. Eventually, processed foods taste bad, you’ve kicked the habit, and you’re back on the track to health.

References

Battle of the sexes: should your diet be different?

The way you eat could be determined by your gender. According to research, a man’s nutritional needs vary from a woman’s – and age and lifestyle also play roles. When you’re younger, you can process calories more efficiently. As you get older, it’s not that easy!

Both genders will have slight differences in nutritional needs for many reasons. During pregnancy and lactation, the amount of energy a woman needs, increases. As too does the necessity of certain vitamins and minerals to support mom and baby.

Following menopause, older women have a greater risk for osteoporosis and need to pay closer attention to calcium and Vitamin D intake.

Calories

Men typically weigh more than women do, and so their caloric intake is normally much higher. However, regardless of gender, if you want to maintain or lose weight, you must burn more calories than you take in. Also, women tend to be smaller than men and carry less muscle mass than men, and their calorie needs will generally be lower.

Protein

The human body doesn’t need more than 60 grams of protein per day. Too much protein in your diet can lead to calcium loss and osteoporosis in women. This may also result in a greater risk of kidney stones in men. For more protein in your diet, consider adding fish, low-fat dairy products or eggs. Eating most of your protein at night can help repair muscle while you sleep. Protein requirements for men and women are essentially the same.

Carbs

When it comes to carbohydrates, it’s important to fuel your diet with whole grains, beans, fruits and vegetables. You need good carbs to function at your best, no matter your gender. Carbohydrates are also high in fibre. To prevent colon cancer and heart diseases, it’s recommended that men have a higher fibre intake. Be mindful of simple carbs in the form of processed and refined sugars. They don’t give you much in the way of long-term energy.

Fats

Fatty fish like tuna and salmon are great for men and women, giving you a heart-healthy dose of Omega-3. But, some fats are worse than others. The alpha-linolenic acid (ALA) found in vegetable oils like canola and flaxseed may contribute to prostate cancer and should be avoided by men.

The main differences

Although both men and women essentially need the same nutrients and avoid the same unhealthy food, women will benefit specifically from eating foods that are rich in iron, more so when menstruating. Get your fill of iron from fish, meat, poultry and spinach. For better iron absorption, pair your foods with Vitamin C, like orange juice or a few orange slices. Calcium is important for ageing women as it helps lower the risk of osteoporosis. If you’re not a fan of milk products, you can get calcium through dark leafy vegetables, and plant-based sources like soy, rice or almond milk.

Men, on the other hand, need to eat more foods that contain lycopene for good prostate health. You can find lycopene in tomatoes, carrots, leafy greens and watermelons. For younger active men, get enough protein for muscle building.

References

Why raw food isn’t always the best

Raw food has its benefits; often, it’s healthier than processed food. Keep in mind though, not all raw food is created equal.

While eating raw food may be beneficial in getting a dose of important vitamins and minerals without being broken down; not everything can be eaten raw. It all depends on the food and nutrient.

Raw poultry, meat and seafood may come into contact with faecal matter during butchering or harvesting. Fruits and veggies run the risk of being washed in contaminated water. If chickens are infected, they can lay eggs that contain salmonella bacteria.

Alongside salmonella are its fellow bacterial friends E. coli and listeria. These are causes of food poisoning.

Factors that contribute to food poisoning:

  • Undercooked food.
  • Food prepared way in advance.
  • Not reheating food to high enough temperatures to destroy food poisoning bacteria.
  • Cooked food contaminated with food poisoning bacteria.
  • Cross-contamination from raw food to cooked food.
  • Infected food handlers.
  • Leftovers

Types of food preparation

Be constantly mindful when preparing food to prevent contamination and bacterial growth during the process.

Common food techniques

Roast: To cook poultry, meat or veggies in a shallow uncovered pan.

Steam: To cook food over, but not in boiling water.

Grill: Grilling usually involves an open flame or grill pan on a stovetop. The heat source comes from the bottom of the appliance.

Deep fry: Deep-frying involves completely submerging food in hot fat. You end up with food that has a crispy texture while golden brown on the outside and fully cooked inside.

Sauté: Sautéed foods are cooked in a thin layer of fat over medium-high heat. Foods are cooked until just tender.

Sear: Searing foods gives them a brown, caramelised outside. This is done with minimal amounts of fat over high heat.

Broil: This is similar to grilling, except the heat source comes from the top. Broiling happens very quickly. Watch the food carefully so it doesn’t burn.

Cooked or raw?

Some foods are best eaten raw, to optimise absorption of nutrients.

  • Fruits: But always wash first!
  • Garlic: Some nutrients remain after cooking, but to maximise its protective benefits, it’s best to enjoy garlic raw.
  • Red peppers: Vitamin C in red peppers is unstable in heat. Cooking can cause levels of the nutrient to plummet.
  • Spinach: Cooking spinach breaks down oxalic acid. This helps your body’s absorption of calcium, iron, and magnesium.
  • Onions: The organic sulphur compounds in onions are destroyed by heat. It’s best to eat onions raw to get their blood pressure-lowering and heart-protecting benefits.
  • Broccoli: Boiling reduces the amount of the nutrients absorbed. Steam or bake instead.

Cook these to improve their nutritional value:

  • Tomatoes: Cooked tomatoes bring out more lycopene for peak nutrition, improving your heart health and enhancing neurological response.
  • Broccoli: Enhances carotenoids that improve heart health and reduces inflammation in blood vessels.
  • Carrots: Cook carrots to preserve or improve their nutritional and antioxidant qualities.
  • Pumpkin: Can reduce hypertension and improve eye health.
  • Asparagus: Cooked asparagus has strong antioxidant properties that can protect cells, tissues, and organs by reducing oxidative damage.
  • Mushrooms: Cooked mushrooms are a rich source of quality plant proteins, vitamins, minerals, and antioxidants.

Frozen fruit

Freezing doesn’t significantly reduce the nutritional content of fresh fruit. It may even help preserve some water-soluble vitamins. Choose fruit with no sugar added. Frozen fruit may be just as good as fresh options for a smoothie.

References

Why is nitric oxide important?

Nitric oxide is a molecule that your body produces to help cells communicate with each other. It does this by sending messages to different parts of the body. For many athletes, it’s commonly known as a performance-boosting supplement; just one of its many uses.

This powerful molecule helps reduce recovery time after exercising and injury, increase endurance, and improve the ability to perform and learn.

It also helps:

  • Your immune system fight off bacteria and prevent tumours.
  • Regulate blood pressure by dilating your arteries.
  • Reduce inflammation.
  • Improve sleep quality.
  • Improve bone and joint health.
  • Increase your sensory abilities (i.e. smell).
  • Increase endurance and strength.
  • Assist in gastric motility (movement of nerves and muscles during the digestive process).

Low levels of nitric oxide may lead to a deficiency. Signs of nitric oxide deficiency include fatigue, high blood pressure, depression, insomnia, asthma, anxiety and memory problems.

Boost yourself with nitric oxide

If you’re lacking nitric oxide, don’t worry, there are ways to increase your levels.

1. Eat your veggies

Some vegetables are high in nitrates which help make nitric oxide in your body. So, munching them will help up your nitric oxide levels, and improve your heart health and exercise performance. Nitrate-friendly vegetables include celery, lettuce, watercress, beetroot, spinach, arugula and chervil.

2. Up your antioxidants

Nitric oxide has many benefits but it’s an unstable molecule that can break down fast in the blood stream. So, it constantly needs to be replenished. Antioxidants help  limit the breakdown of nitric oxide by neutralising free radicals (an uncharged molecule). Common antioxidants include Vitamin C, Vitamin E, polyphenols and glutathione. These can be found in dark chocolate, goji berries, cranberries, pecan nuts and kidney beans.

3. Get moving

One of the best ways to increase your nitric oxide levels is to exercise regularly. Weightlifting and running are particularly good. When you exercise, your heart pumps with more pressure to supply enough blood to your muscles. When this happens, your arteries release nitric oxide into your blood.

4. Take supplements

Nitric oxide boosters can help your body make nitric oxide. L-arginine and L-citrulline are the most common ingredients used in these supplements. L-arginine is an essential amino acid (made from the nutrients we ingest). It creates nitric oxide with a process called L-arginine-NO-pathway. During the process, it converts itself into nitric oxide. On the other hand, L-citrulline is a disposable amino acid (made by the body) that helps increase levels of L-arginine in your body, so it can make more nitric oxide.

Good to know 

  • Talk to your doctor before taking nitric oxide supplements or changing your diet.
  • Ingesting any amount of L-citrulline is generally safe, but it’s best to stick to a maximum of 20mg of L-arginine.
  • If you suspect you may have nitric oxide deficiency, talk to your doctor about getting tested.

References:

Truths and myths about protein

Does protein really bulk you up? Is it true that eating nothing but protein helps you lose weight?

First, let’s understand this substance.

Protein is essential for our bodies. This nutrient helps build and repair muscles, red blood cells, enzymes and other tissues. They’re often called “the building blocks of the body” – for good reason.

So, your body needs protein. But how much, and through which sources?

Let’s separate fact from fiction:

“I can only get protein from meat.”

Untrue. Vegans and vegetarians, rest assured: vegetables contain protein too. Quinoa, chickpeas, tofu, tempeh eggs and cottage cheese are packed with protein.

“If I want muscle, I must eat protein.”

Yes and no. Protein can be eaten in large quantities specifically for the purpose of bulking up. If you’re trying to lose weight, it makes sense to eat more protein which minimises muscle loss, and keeps you feeling fuller for longer. But you can’t only eat protein if you’re trying to build muscle. Exercise works together with protein, says research from Purdue University – specifically aerobic and resistance exercise to help your body preserve the muscle.

“All protein is great!”

Not so fast there. Animal proteins (meat, chicken, and fish) differ from plant proteins. Complete proteins contain all the essential amino acids and these are typically found in all types of meat, fish, milk, dairy and eggs. Then there are plant proteins, which while they contain protein, not all are “bioavailable”. As explained through research from the University of Arkansas, “The fibre in some plant sources of protein may prevent the digestion and absorption of some amino acids.” So, this means if you’re a vegan or vegetarian, you’ll need to combine your veggies with wholegrains to make sure you get all your essential amino acids.

The more protein, the better

Not really. A protein-heavy diet leaves you with an unbalanced diet. Filling up on protein leaves no room for nutrients from fruit and vegetables, heart-healthy fats and wholegrains, all of which helps with digestion and weight loss. Remember, you also need carbs for energy. One of the nastier side-effects of heavy protein intake is constipation. Carbohydrates like fruit, vegetables, grains and cereals, particularly the wholegrain varieties, are the main sources of dietary fibre in the diet. Eliminating these foods will inevitably cause severe constipation, which can lead to diverticulitis, and irritable bowel syndrome.

Eating too much protein causes kidney disease

Not true. Research published in Nutrients journal found that excess protein can only affect your kidneys if you have an existing kidney or liver condition.

Good to know

Dietary guidelines advise that you need approximately 56 grams of protein a day (for the average man), and 46 grams a day (average woman).

References

Supercharge your diet by pairing these foods

Wine and chocolate, burgers and fries…we’re all familiar with pairing food for taste (whether healthy or not). Now here’s something you probably haven’t tried: pairing food for their nutritional value.

Combining certain foods may be more helpful than eating them separately as some nutrients work better side by side.

Food synergy

Food synergy means combining two nutrient-rich foods in one dish to maximise the dietary impact. Certain components in foods and drinks (like minerals, vitamins and phytochemicals, fibre, and fats) interact with each other to boost health benefits. Sometimes, those benefits may include weight loss!

Research from The American Journal of Clinical Nutrition says food synergy consists of food components that must survive digestion when they arrive in the human system. In this way, you can clearly feel the benefits of the different components.

Greet tea and lemon juice

Green tea with lemon improves the health benefits of the tea. Catechins are powerful antioxidants found in green tea. Add a splash of citrus juice from a lemon, lime or grapefruit to your green tea. This reduces the breakdown of its catechins in our digestive system, which makes them even more readily absorbed by the body.

Oats and orange juice

Oats are among the healthiest grains on earth. They’re packed with important vitamins, minerals and antioxidant plant compounds. Oats are well-documented heart helpers. Eating oats and other wholegrain foods with a side of Vitamin C from orange juice can help stabilise cholesterol levels to keep your arteries clear.

Onions and grapes

This combo may sound strange, but they pack a power-punch of health benefits, fighting allergies, cancer, and even combatting weight gain.

According to research, quercetin is a powerful plant-derived antioxidant found in many fruits and vegetables. It’s more concentrated in onions. It’s been shown to offer cardiovascular protection by improving circulation. It also supports erectile function.

Meanwhile, in black and red grapes, you’ll find high doses of catechins, which can help prevent cardiovascular disease, cancer, and neurological disorders, and may even help you lose weight.

An onion and grape combination can prevent blood clots and boost overall heart health. Add slices of red grapes and diced onions to your salad. You can also make chutney out of the combo to complement grilled chicken.

Garlic and fish

Fish is loaded with Omega-3 fatty acids. These elements are incredibly important for your body and brain as they regulate blood pressure and blood sugar levels. Garlic is the perfect friend to fish as it acts as anti-inflammatory agent. Cooking your fish with garlic will make an impact on your blood chemistry, improving blood-vessel function and helping to reduce inflammation.

Broccoli and tomatoes

According to a University of Illinois study, tomatoes and broccoli are known for their cancer-fighting qualities. These veggies have been found to be better at shrinking prostate tumors when both are part of the daily diet than when they’re eaten alone.

Research has discovered that when tomatoes and cruciferous vegetables like broccoli, cauliflower and cabbage are combined, the cancer-fighting properties of each are enhanced as the carotenoids in tomatoes increase the bioactive components found in the vegetables.

Don’t overcook your veggies as this decreases their nutrient power. It’s best to steam or sauté lightly.

References

How can you grow new brain cells?

Your brain is filled with billions of cells, called neurons. They form the core part of your nervous system, have the ability to receive and transmit signals. They are your body’s control center, and the reason you can think, move, breathe and do anything at all!

Your nervous system is a complex network of nerves and cells that carry messages to and from the brain and spinal cord, to different parts of the body. It has 3 major functions, that is to collect, interpret, and respond to signals. Different types of neurons carry out each of these functions.

So, if any of these neurons don’t work, your body and brain can’t communicate effectively.

Question is; can you grow new brain cells?

Neurogenesis

The term neurogenesis is made up of the words “neuro” meaning “relating to nerves”, and “genesis” meaning the formation of something. The term refers to the growth and development of neurons. This process is most active while a baby is developing in the womb and is responsible for the production of the brain’s neurons.

According to Sandrine Thuret, a neuroscientist from King’s College London, the adult brain produces 700 new neurons a day in the hippocampus, a part of the brain where mood and emotion are regulated. By the time you reach the age of 50, you would have exchanged the structure of the neurons you were born with, with new adult ones. How amazing is the brain!?

These neurons are important in your adult life. If there’s a blockage of new neurons developing in the brain then ultimately there’s a blockage of your memory’s ability, quality and capacity.

Grow new brain cells today!

Your neurogenesis rate decreases as you get older, and your environment has an impact on the production of new neurons too. Stress and sleep deprivation decrease the production of new neurons in the hippocampus. Learning, exercising, a healthy diet and sex increase the production of new neurons. It’s all about balance.

The neurogenesis process can be enhanced and encouraged by your lifestyle choices. To increase neurogenesis is to improve how you think, feel, and act.

The benefits of growing new neurons include:

  • Higher cognitive function.
  • Better memory and faster learning.
  • Emotional vitality and resilience.
  • Protection from stress, anxiety, and depression.
  • Improved immunity
  • Enhanced overall brain function.

Increasing neurogenesis dramatically improves everyday life at all stages and radically transforms what ageing looks and feels like.

Power up that brain

What goes into your diet is equally important. A neurogenesis diet is good for your heart. It also protects against stress, depression and Alzheimer’s.

High fats

  • Fish high in Omega-3s like herring, salmon, mackerel and sardines.
  • Mon-saturated fats (from extra virgin olive oil, avocadoes, nuts, and seeds).
  • Saturated fat (grass-fed meat, pasture-raised eggs and milk, yogurt, and cheeses).

Fresh vegetables and fruits

The best vegetables are those that are non-starchy (low-carb content) with high amounts of fibre. Fibre keeps you feeling fuller for longer. Avoid fruit with high sugar content.

Limit bad sugar and carbs

Go easy on starchy vegetables like potatoes and rice, as they have a high glycemic load which means they release glucose quickly. All carbohydrates eventually get converted to glucose. Eat and drink more blueberries, green tea, avocados, leafy green vegetables, fatty fish, water, dark chocolate, flax seeds, and nuts to boost your ability to focus.

So, in essence what you eat, when you eat and your calorie intake can influence the production of new cells.

References