Low Fructose Diets and Fruit - you can have both

It seems the more research is done into nutrition the murkier the waters become and the harder it is to known which foods are the better choices. With much of the current research being done into sugars and fructose, fruit has been put well and truly into the spotlight. There was a time when we suggested you eat 2-3 pieces a day of any fruit. We talked about vitamins and minerals, phytonutrients, bioflavonoids. We chimed on about pigments and antioxidants. We explained fruit is better than processed foods. The reality is that these factors still hold true. Fruit still contains all these things, and all these things are still incredibly good for you. What exactly is the problem then? The problem now however is that we know that fructose, the sugar present in fruit (and processed foods as it’s found in table sugar) is responsible for a range of negative effects on our health.

Research suggests that diets high in fructose lead to insulin resistance, elevated LDL (bad) cholesterol and triglycerides and obesity, all factors for metabolic syndrome. With regards to obesity,  there is evidence to suggest that fructose may not trigger the hormones necessary to tell the brain you are full after eating, therefore contributing to over-eating. Obesity and high LDL and triglycerides are also indicators of cardiovascular risk. High fructose intake has also been linked to non-alcoholic-fatty liver disease, which in some circles is referred to as fructose-induced fatty liver. Overall, research has also shown that fructose has a negative effect on the aging process, meaning that those with high fructose intakes do not age as well. Oh my!

It’s important to note that many foods contain fructose. Table sugar is half glucose half fructose, all processed foods contains fructose, as does anything with high-fructose corn syrup (obviously). Even vegetables contain small amounts of fructose. If you’re worried about it, and there is good evidence to suggest you should be, I would recommend you cut the processed food first. This is nothing new. The processed food has to be the first thing to go.

What do we do though when we’ve already cut out processed foods but are worried about our intake of fruit? Do we eat the fruit for all the nutrients and health benefits, ignoring the negative effects of fructose? Or do we not eat the fruit, ignoring these wonderfully delicious nutritional powerhouses? I would suggest you do neither. The good news is you can have your fruit and eat it too. Some fruits contain higher amounts of fructose than others.

The following fruits have less than 5 grams of fructose per 100grams, the majority of them have less than 3grams fructose per 100gm fruit. Its suggested you should restrict your fructose intake to less than 25 grams daily, so provided you’ve eliminated processed foods, you can comfortably consume 2 serves of fruit each day and enjoy their many wonderful health benefits.

• Apricots      
• Banana    
• Blackberries  
• Blueberries
• Rockmelon
• Cherries
• Kiwifruit
• Pear
• Figs
• Pomegranate
• Watermelon
• Grapefruit
• Guava
• Mango
• Orange
• Papaya
• Peach
• Pineapple
• Plum
• Strawberries

Chris

Probiotics - Making your own probiotic rich foods

Probiotics are the good bacteria that colonise the digestive system. They play a variety of roles both in our digestive health and our overall wellbeing. Probiotics

-          Prevent the overgrowth of pathogens, or bad bacteria – there is only so much room in there. The more good bacteria, the less bad bacteria can fit in!

-          Helps to promote proper breakdown of food

-          Can reduce symptoms of diarrhoea

-          Lowered cholesterol – there is some evidence to suggest that probiotics can break down bile (digestive salts) in the intestines, preventing it from being reabsorbed

-          Improved immunity – your gut provides a line of defence against infection. Good levels of probiotics prevents overgrowth of pathogens, and there is some evidence to suggest they can increase the levels of our immune cells

-          Beneficial in the treatment or bowel conditions such as crohns, IBS and colitis.

-          Certain strains are useful in reducing skin conditions such as eczema

-          Probiotics are able to manufacture some vitamins including vitamin K, B12 and biotin.

-          Can reduce allergic response, not just to food intolerances, but to environmental allergens also

-          Beneficial to women who suffer thrush, candida and cystitis by recolonising the urogenital area and maintaining the right pH. This prevents the overgrowth of those pesky bad bacteria in these areas and reduces susceptibility to infection.

This is really only the tip of the iceberg with ongoing research being done into this area. As a rule of thumb, I would make it a priority to make sure your gut health is up to scratch and probiotics are certainly one of the most important aspects of this.

How do you increase your good gut bacteria?

I’m sure you’ve seen the hundreds of probiotic supplements in the chemist or health food store. These can be beneficial, particularly during times when high doses are required, such as following antibiotics or when suffering from thrush. However for most of us, eating probiotic foods is a great way to increase your levels of these bacteria. The benefit with eating probiotic rich foods is that they often contain a much larger number of strains of bacteria, there are thousands of types of probiotic bacteria, and most supplements only contain a few strains. Food sources often also contain the fibres and sugars required to nourish both your gut bacteria, and you.

Yoghurt, Kefir and cultured foods

You’ve heard of yoghurt, I’m sure, and you know to look for the ones that have probiotics in them. Kefir is a fermented dairy drink that contains billions of live probiotics, prebiotics and beneficial yeasts. Most people who are intolerant to the lactose in dairy and drink kefir as the lactose has been broken down by the bacteria, however follow your own gut on this. Cultured vegetables are vegetables that have been fermented to also contain high levels of beneficial bacteria and prebiotics and again are a great way to boost your levels. Fermented foods include sauerkraut and the Korean kimchi, but most vegetables and a variety of other products can be fermented.

You can buy these foods premade at your local health food store or make your own. You don’t have to eat much, just a small amount daily will do it.

Interested in making your own probiotic foods?

Making your own pre and probiotic foods is a great way to increase your levels of these beneficial bacteria and improve your gut health. Depending on your circumstances, you may find it to be cheaper, and certainly if you’re someone who has multiple allergies or intolerances, you’ll find it easier to make your own foods as you always know what’s in them.

The making of yoghurt, kefir and cultured vegies is quite specific so I have included a bunch of links for you. In the links below you’ll find all the information you need to make these foods successfully, and with maximum bacterial punch! I have included a variety of options, such as dairy and non-dairy options, paleo options and vegan option. There should be something for everyone in there.

Happy making.

Making your own yoghurt

Make Your own Yoghurt (dairy) http://www.makeyourownyogurt.com/make-yogurt/what-you-need

Down to Earth (dairy) http://down---to---earth.blogspot.com.au/2011/09/yoghurt-make-it-yourself.html
Cultures for health – (coconut milk) http://www.culturesforhealth.com/make-coconut-milk-yogurt-recipe

Kefir

GAPS Australia – comprehensive website about all kinds of kefir http://gapsaustralia.com.au/kefir-2/

 Cultured foods

The Body Ecology Diet - http://bodyecology.com/#

3 delicious black bean recipes

gourmetgoldmine.com

Beans are a nutritious addition to any diet. They are low GI, high in fibre and contribute to your daily protein intake.

You may be familiar with the more commonly eaten kidney beans, cannellini beans or chickpeas, but what about black beans?

Black beans contain on average 24grams carbohydrate per 100gram serve, with 9 grams fibre and around 9 grams protein. This makes them a great contributor of protein to a vegetarian diet.

Nutritionally, Black beans are high in vitamin B1, magnesium, phosphorus and manganese, they also have a decent amount of folate (B9). However they contain most of the B vitamins, albeit in smaller amounts, including B2, B3, B5 and B6. They also contain calcium, copper, zinc and selenium. The black colour of the skin is provided by anthocyanins which are both antioxidants and anti-inflammatory.

Why include black beans in your diet?

Black beans are great for digestive health. The fibre in black beans assists the movement of stool through the digestive tract. Recent research has also shown that black beans help support healthy functioning of the lower colon and may be beneficial in reducing the risk of illnesses such as colon cancer.

Black beans are also high in many heart healthy nutrients making them great for overall cardiovascular health. Soluble fibre in black beans for example helps to reduce cholesterol reabsorption in the intestine. Black beans provide a good amount of magnesium, a mineral beneficial for blood pressure regulation, and folate, which is known to reduce homocystiene levels. Homocystiene is used as a general indicator of heart health.

When it comes to weight loss and blood sugar regulation, beans are a great food to include. Their combination of protein and fibre provides a slow burning, low GI fuel and reduces the GI of foods eaten around the same time. This combination also makes beans a low calorie yet filling food. A nice inclusion to those wanting to lose weight.

The colour of black beans also provides a substantial health benefit. The phytonutrients and anthocyanins in black beans provide antioxidant and anti-inflammatory protection to the body’s cells. If you’ve read my rainbow diet series, you’ll know that including foods of each colour daily provides an array of nutrients and antioxidants that are individual to that particular colour. Black beans are a delicious way to up the black component of your diet.

Struggling to get enough black in your diet? Here are 3 delicious black bean recipes to help you out

Spicy, Citrusy black beans

From Simply Recipes - http://www.simplyrecipes.com/recipes/spicy_citrusy_black_beans/

Ingredients

• 4 cups dried black beans
• 2 1/2 quarts (10 cups) water
• 2-3 fresh sprigs oregano, or 1 Tbsp. dried
• 3 bay leaves
• 6 small or 3 large sage leaves
• 2 teaspoons salt
• 4 Tbsp. olive oil
• 2 yellow onions, chopped
• 2 chopped peppers – bell pepper, Anaheim, or jalapeño (your choice, depending on taste for heat), seeds, stems and ribs discarded
• 6 cloves crushed garlic
• 2 Tbsp. Ancho red chili sauce, or chili powder or Tabasco to taste*
• 1-2 teaspoons of puréed chipotle in adobo, chipotle Tabasco, or chipotle powder (to taste)
• 1 Tbsp. cumin, (crushed whole toasted cumin seed is best, if possible)
• 3 Tbsp. frozen orange juice concentrate or 1/2 cup fresh orange juice
• Juice of 1 lime
• 2 Tbsp. rice wine vinegar
• Chopped fresh cilantro for garnish

Instructions

1 Prepare the beans. Rinse and sort the beans, discarding any stones or shrivelled beans. You can soak the beans overnight in cold water (cover with several inches of water) OR pour enough boiling water over them to cover by a few inches and soak them for an hour OR skip the pre-soaking step. Soaking will speed up the cooking process. If you soak, discard the soaking liquid after soaking.

2 Add beans to a large pot with 2 1/2 quarts (10 cups) of water. Add oregano, bay leaves, and sage. Bring the beans to a boil and reduce heat to a simmer. Cook until the beans are soft, but not quite done. The time will vary depending on how large, dry, or old your beans are, and if you have pre-soaked them, from anywhere from 30 minutes to an hour and a half.

3 While the beans are cooking, sauté onions and peppers in olive oil until soft. Add chili sauce, chili powder, and/or chili purée, cumin, and garlic. Sauté until spices are fragrant.

4 Fish out and discard the bay leaves, stems of oregano, and sage leaves from the pot of beans. Remove, but reserve, extra cooking liquid until there is about 1/2-inch of liquid above beans.

5 Add the onion mixture and salt to the pot of beans. Cook another hour or so until thickened. Add reserved liquid if needed.

6 Add half of the orange juice, and simmer. Adjust chili heat at this point – you may or may not want to add more of your chili paste. Just before serving, add remaining orange juice, lime juice, and vinegar. Salt to taste. Garnish with chopped fresh cilantro.

Serve with corn tortillas, and/or rice, sour cream, and salsa. Serves 8

Fiesta Bean Salad

From Skinny Taste - http://www.skinnytaste.com/2013/04/fiesta-bean-salad.html

Ingredients

2 cloves garlic, minced

3 tbsp. fresh lime juice

1 tbsp. extra virgin olive

1 tsp. cumin

Pinch crushed red pepper flakes

1/2 teaspoon salt

15 oz. can black beans, rinsed and drained

1 cup canned chickpeas, rinsed and drained

1 cup cherry tomatoes, halved

1/4 cup minced red onion, finely diced

1/4 cup cilantro, chopped

1 medium avocado, diced

Directions

1.       In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt

2.       Add the black beans, chickpeas, tomato, onion and cilantro; mix well. When ready to eat, gently mix in avocado and serve right away

Black Bean Soup

From Food.com – http://www.food.com/recipe/black-bean-soup-152334

Ingredients

2 (16 ounce) cans black beans, undrained, divided

1 cup reduced-sodium chicken broth

 Non-stick cooking spray
1 small onion, chopped
1 teaspoon bottled minced garlic
1 (16 ounce) jar chunky salsa
4 teaspoons lime juice
2 teaspoons ground cumin
1/4 teaspoon crushed red pepper flakes (optional)
1/3 cup plain yogurt (optional)
Fresh cilantro leaves

Instructions

1 PLACE 1 can of beans with liquid and broth in blender or food processor; cover. Blend until smooth. Coat large saucepan with cooking spray. Heat over medium-high heat. Add onion and garlic; cook for 4 to 5 minutes or until onion is tender.

 2 ADD blended bean mixture, remaining beans and liquid, salsa, lime juice, cumin and crushed red pepper. Bring to a boil. Reduce heat to low; cover. Cook, stirring occasionally, for 25 to 30 minutes. Serve topped with yogurt. Garnish with cilantro

 

 

3 Gorgeous Gluten Free Bread Recipes

Bread. Depending on your own health situation and philosophy, you’ll either bounce right back off this page or devour it.

 Bread seems to be one of those topics that insights a passionate response from everyone. When working with weight loss clients, I often suggest that they eat less bread. Whoa. I would probably get a better response if I suggested they run away and join a cult. The look of horror on peoples face and the confused expression as they try to work out else they’re supposed to eat… it always surprises me.

Why? Because I hardly eat bread. I certainly grew up on it, in fact up until my mid-teens it was ALL I would eat. You’d never guess I was so headstrong and fussy my diet was predominantly nutella sandwiches, a huge thick layer of nutella between 2 slices of white bread, and if you zap it in the microwave, it goes all runny and goopy. There’s a special way you eat it so the nutella doesn’t drip out the side. Obviously building the basis of a strong nutritional knowledge… hazelnuts are good for you right? *clears throat*

These days however, bread is a treat. I have no physiological reason for not eating it often, it doesn’t make me feel sick, and I don’t have an intolerance. For the most part my diet has evolved without bread in it. I do however enjoy bread, love it even. Good bread, not the white kind of my childhood. A café breakfast with a good thick crusty bread. Yum.

For many however, the fact they love bread is overshadowed by their inability to eat it. Intolerances and allergies to common bread ingredients such as wheat or gluten mean that it’s off limits.

From a health perspective, bread is a processed foods, and should really be enjoyed as a treat, rather than a component of a meal. Consider it a treat, something delicious to look forward to on a special occasion. If you’re trying to lose weight, it, along with other grain products like rice, would be the one of the first things I would reduce.

For all of us who enjoy a good bread, why not make your own? You’re guaranteed to know what’s in it, and don’t things always taste better when you make them yourself? Here are 3 gluten free bread recipes for you to try. Enjoy the things you love without the worry.

Gluten Free Bread – a simple recipe

Recipe from BBC Food

http://www.bbc.co.uk/food/recipes/gluten-free_olive_oil_42050

Ingredients

• 25g-50g/1oz-1¾oz golden linseeds
• 475ml/17fl oz. warm water
• 1 sachet fast-action yeast (about 2½ tsp.)
• 100ml/3½fl oz. natural yoghurt
• 450g/1lb corn flour
• 1 tsp. salt
• 1 tsp. caster sugar
• 50g/1¾oz psyllium husk powder
• 50ml/1¾oz olive oil
• extra olive oil and corn flour, to finish

Preparation method

1. Heat the oven to 180C/350F/gas 4 and bake the linseeds on a tray for 10-12 minutes, or until they darken slightly (toasting will burst the husks slightly and allow the seeds to release a sticky gluten-like gum when wet, making the crumb softer and adding a wheat germ-like flavour).
2. In a bowl, mix the water and yeast and then stir in the yoghurt and seeds. In a large mixing bowl toss together the corn flour, salt, sugar and psyllium husk powder. Pour in the yeast mixture and olive oil and mix well to make a smooth thin batter.
3. Over the next five minutes this liquid will turn into a sticky dough, as the linseed, corn flour and psyllium husk powder together absorb liquid and become gel-like. Once the mixture is firm enough, knead it for 10 seconds on the worktop to mix everything again, then return the dough to the bowl, cover and leave for 30 minutes.
4. Line a tray with non-stick baking paper. Shape the dough into a fat sausage, the length of the tray, then brush with extra olive oil, cover and leave to rise for 30 minutes.
5. Heat the oven to 240C/465F/Gas 9, uncover the dough and slash the top with a small sharp knife, sprinkle with a little corn flour to give it a floured look and bake for about 40 minutes, or until rich golden-brown in colour. Leave to cool on a wire rack before slicing.

Gluten free Garlic Flat Bread – Using boxed Gluten free bread mix

Recipe from Taste.com.au

http://www.taste.com.au/recipes/25743/gluten+free+garlic+flat+bread

Ingredients

• 7g sachet gluten-free dry yeast
• 480g gluten-free bread mix
• 1/3 cup olive oil
• Gluten-free plain flour, for dusting
• 4 garlic cloves, crushed

Directions

1. Combine yeast and 1 1/4 cups warm water in a large bowl. Add bread mix and 1 tablespoon oil. Stir to form a soft dough. Turn onto a floured surface. Gently knead into a ball. Transfer to a large greased bowl. Cover. Set aside in a warm place for 30 minutes or until doubled in size.
2. Punch dough down. Divide into 8 portions. Roll 1 portion out to a 20cm round. Repeat with remaining dough.
3. Heat a greased barbecue plate or chargrill on medium-high heat. Add garlic to remaining oil. Brush 1 side of dough rounds with garlic mixture. Cook 2 rounds for 4 minutes. Turn. Brush with garlic mixture. Cook for 4 minutes or until browned and lightly puffed. Place on a plate. Cover to keep warm. Repeat with remaining dough rounds and garlic mixture. Serve.

Farmhouse Seed Bread

Recipe from The whole life nutrition kitchen

http://www.nourishingmeals.com/2011/04/gluten-free-bread-xanthan-free-vegan.html

Notes from the recipe author

There are so many variations to this bread. I've made it into an Olive-Rosemary bread using 1 cup pitted kalamata olive sliced thin and 2 to 4 tablespoons chopped fresh rosemary. You could also try a Garlic-Seed bread by adding in chopped fresh garlic and seeds. I am sure there are many more variations. If you have a corn allergy, try replacing the cornmeal with almond meal. I have made this bread with many different flour combinations so feel free to experiment, but this one is my favourite for flavour and texture. The bread gets its crusty crust from being baked on a stone pan with a pan of water on the lower oven rack. The steam from the water helps to form the crust. The bread will be a little gummy hot out of the oven so be sure to let it cool a bit before cutting into it. Slice it and serve with a good quality olive oil for dipping. It is also delicious spread with either almond butter or hummus!

Wet Ingredients:

2 ½ cups warm water (105 to 110 degrees F)

2 ¼ teaspoons active dry yeast (1 package)

1 teaspoon maple syrup or organic cane sugar

2 tablespoons extra virgin olive oil

2 tablespoons maple syrup

1/3 cup ground chia seeds

1/3 cup whole psyllium husks

 Dry Ingredients:

1 cup teff flour

1 cup sorghum flour

½ cup sweet rice flour

½ cup cornmeal

1 ½ teaspoons sea salt

Topping:

extra virgin olive oil

Poppy seeds

Sesame seeds

Directions

1.       Place the warm water in a bowl or 4-cup liquid glass measure. Add the yeast and teaspoon of maple syrup, whisk together. Let rest for 5 to 10 minutes to activate the yeast. The mixture should get foamy or bubbly. If not, dump it out and start over.

2.       While the yeast is activating, mix together the dry ingredients in a large bowl.

3.       After the yeast is activated whisk in the olive oil, maple syrup, ground chia seeds, and phylum husks into the water-yeast mixture. Let stand for 2 to 3 minutes (not any longer) to let the chia and psyllium release their gelatinous substances. Whisk again.

4.       Pour the wet ingredients into the dry and mix together with a large wooden spoon until thick. Then knead the dough on a floured wooden board to incorporate the flour. Add more teff and sorghum flours, a little at a time, until the dough holds together and isn’t too sticky (about ¼ to ½ cup total). Don’t add too much flour, otherwise the dough will become very dense; it should still be slightly sticky. Form dough into a ball, place back into the large bowl, and cover with a damp towel. Place in a warm spot to rise. I like to place the bowl over a pot of warm water. Let dough rise for an hour or until doubled in size. Rising time will depend on the temperature of the environment around the dough.

5.       Punch down the dough and turn out onto a lightly floured wooden board. Knead the dough for about a minute. Then form into a round ball. Place on a square of parchment paper and use a sharp knife to cut a shallow “tic-tac-toe” pattern on the top. Drizzle with olive oil and sprinkle with poppy seeds and sesame seeds. Let rise for about 30 minutes in a warm place while the oven and stone are preheating.

6.       Carefully lift the parchment paper with the risen loaf and place it onto the stone in the oven. Bake for about 40 minutes. Remove from oven and let cool 30 to 60 minutes before cutting into it. The bread will be very gummy hot out of the oven. The texture is perfect once cooled. It reminds me of a hearty whole wheat bread.

7.       Tip: Be sure to buy whole chia seeds and then grind them very finely in a coffee grinder or the dry container of your Vita-Mix. If using a Vita-Mix, it is best to grind at least one cup at a time so they grind properly. Store them in a glass jar in your fridge for no longer than a week.

8.       Note: If you are adding garlic or olives to this bread, add them in when you are kneading the dough the first time.

 

 

Stuff it - 3 stuffed vegetable recipes

Stuffed vegetables are a delicious way to increase your intake of vegetables and other healthy ingredients. They can be served as a snack, entrée or appetiser and go with any cuisine or menu style. Get creative and stuff your own, or try one of these delicious recipes.

Stuffed Mushrooms

goodchefbadchef.com.au

Recipe from Good Chef Bad Chef

Ingredients

½ cup of quinoa

8 large button mushrooms

2 tbsp olive oil

sea salt and cracked pepper

4 spring onions, (long green) white parts chopped finely

1 – 2 garlic cloves

2 anchovies

1 cup marinated sheep’s feta

1 cup finely chopped herbs - mint, basil, parsley and greens part of spring onion

1/3 cup of baby basil leaves

Directions

1.     Cook quinoa as normal.

2.     Pull the stems off the mushrooms and chop finely, leaving the caps whole. Place the caps on an oven tray drizzled with half the oil and season.

3.     bake or grill for 7 min at 200°C or until they begin to soften. Remove and let cool.

4.     For the filling, make a paste by chopping together the white part of the spring onions, garlic, and anchovies. Sauté gently in the other half of the oil until fragrant.

5.     Now add the chopped mushroom stems and cook until a little soft. Take of the heat then stir through the feta and herbs. Let the mixture cool slightly then quickly blend, keeping it slightly textured.

6.     Place in a piping bag and pipe about one teaspoon of mixture into the mushrooms (straight down, not swirled.)

7.     Garnish with baby basil leaves.

Stuffed Capsicums

Taste.com.au, find the recipe here

Ingredients

• 3 capsicum (we used red, yellow and green), halved, seeds removed
• 1/4 cup (60ml) olive oil
• 150g ricotta cheese
• 150g cherry tomatoes, halved
• 1 small red onion, thinly sliced
• Grated rind of 1 lemon
• 1 garlic clove, crushed
• 1/2 cup torn basil leaves

Directions

1.     Preheat oven to 180°C.

2.     Toss the capsicum in half the oil, then place on a baking tray.

3.     Combine ricotta, tomatoes, onion, rind, garlic and half the basil, then use to fill the capsicum.

4.     Drizzle with remaining oil and bake for 20-25 minutes. Garnish with remaining basil

Stuffed eggplant

Recipe from EatDrinkPaleo.com.au

Ingredients

• 1 large eggplant, washed and dried
• 2 medium tomatoes
• 1 garlic clove, peeled
• 2-3 springs of fresh thyme
• 2 1/2 tbsp olive oil
• 1/2 lemon juice
• Sea salt
• Cracked black pepper
• Extra olive oil for roasting

Directions

1. Heat oven to 200C. Place whole eggplant in a tray and bake on a middle shelf 30 minutes.

 2. Take eggplant out and carefully cut in half, length way. It should be getting soft and steamy on the inside. Turn the heat down to 180C. Drizzle each eggplant half with 1 tablespoon of olive oil and roast in the oven, flesh facing up, for additional 25 minutes or until crispy brown on top.

 3. Cut tomatoes into quarters, remove butts and seeds, dice into small squares. Chop garlic very finely and remove thyme leaves from springs.

 4. Remove eggplant from the oven and let it cool down for about 5 minutes. Carefully cut out the inside of the eggplant flesh, about 50mm away from the edges. Sprinkle a little lemon juice and sea salt on the bottom of the eggplant holes.

 5. Chop eggplant flesh and add to tomatoes, garlic and thyme. Add salt, pepper, lemon juice and two and a half tablespoons of olive oil to the salsa mix. Combine well and scoop equal amounts of mixture back into eggplant boats, garnish with a spring of thyme and a drizzle of olive oil for extra shine

 

5 Yellow Foods to Include in Your Diet

Well, we're nearing the end of our discussion on how to include a variety of different coloured foods in your diet. Eating a rainbow diet is important as each colour brings with it its own set of nutrients and health benefits, certainly some overlap, but each will have some benefits, nutrients, phytochemicals, that are particular to its own colour. So, here you are, 5 yellow foods to include in your diet.



Passionfruit. renescentcollege.com

Passionfruit

I find passionfruit to be one of those deliciously wonderful fruits that you can’t get enough of, I mean that literally, the edible bit is so tiny, if you’re lucky you get a spoonful but it is so worthwhile.  That tangy stringy slippery pulp over the crunchy seeds. Yum. The only issue I have with passionfruit is that they’re often quite expensive, for that tiny bit of pulp you want to be sure they’re good. Being a little fruit, 2 pieces of fruit is one serve. You can cut them in half and eat them as is, scoop out the inside and use it over fruit salad, a Pavlova or any dessert really. Tiny, expensive, risk of not being good… why on earth am I suggesting you eat passionfruit?

Why passionfruit?

The pulp of one passionfruit contains approximately 4grams of carbohydrates, 2gms of which are sugar, 2 grams of which are fibre, making it a low GI food. They contain vitamin A and related nutrients such as beta-carotene, vitamin C and folate. For their itty bitty size, they also have a decent amount of phosphorus and potassium and an incy wincey bit of calcium.

What are passionfruit good for?

Good for the immune system with their vitamin A and C, pre pregnancy in conjunction with other fruits and vegetables due to their folate content. They’re also good for bone and nervous system health with phosphorus, potassium and calcium.

Banana

Who hasn’t tried a banana? Here in Australia where they grow like crazy we’re so spoilt with banana’s I have to admit I almost forget them. They’re delicious, they’re cheap and they’re always available. We’re so used to having banana’s the whole country went into a tailspin when a cyclone decimated our banana crops and they were in limited supply and super expensive. It was amazing how many discussions I had on this topic!

Why banana?

Banana’s contain most of the B vitamins and are a particularly good source of B6. They have plenty of potassium, phosphorus and magnesium. Bananas also contain a small amount of calcium. They have a low glycaemic index and load

What are banana’s good for?

Bananas are great for people who are active, they’re a good source of B vitamins and carbohydrates for energy, and minerals for rehydration. Increased dietary potassium (in conjunction with low sodium) is good for heart health.

Turmeric

Everyone is talking about the health benefits of turmeric. This colourful herb is used a regularly in south Asian and Middle Eastern cuisine. You’ll see it in all sorts of curries and used as a colouring to make rice dishes golden. The colouring properties of turmeric are amazing, and if you’ve ever spilt it, or tried to grate the fresh root you’ll know just how colourfast it is. I’ve had yellow hands for days from grating the fresh root. You can find the fresh root in your supermarket, often near the ginger, or sometimes where you find the chillis. Cook delicious meals from exotic cuisines, or just add it to anything, freshly grated or in powdered form.

Why turmeric and what’s it good for?

Enormous amounts of research into turmeric and its chemical constituents is currently being conducted. To date, turmeric has been shown to have anti-inflammatory benefits as well as being a potent antioxidant. It is currently being used and trialled for a variety of inflammatory conditions including any inflammation of the digestive tract, skin conditions such as eczema and psoriasis and arthritis. It also has liver and digestive benefits due to its stimulation of bile which aids fat digestion. Studies are investigating uses and benefits of turmeric in degenerative diseases such as Alzheimer’s.

Lemon

Lovely lemon. Known for its ability to give a kick to any meal, lemon goes particularly well with seafood. It is however, a delicious ingredient in its own right. Add it to water, or to your juicer, use it as a dressing over your salad or grate the skin over your food.

Why lemons?

Lemons are high in vitamin C and the white pith on the inside of the skin is a good source of bioflavonoids. They also aid in the flow of bile which is great for digestion. Many people drink warm lemon water first thing in the morning for this purpose. They also contain some vitamin A, folate, and calcium, phosphorus and potassium.

What are lemons good for?

I would include lemon for the immune system, and bone and nervous system health, it’s also a great digestive tonic and natural detoxifier.

Squash

Most of us will have eaten pumpkin or potato, but have you had squash? the name refers to a variety of foods, pumpkin is in the squash family, but I like the cute little yellow ones, they're a great addition to a weekend roast.

Why squash?

Squash contain a good amount of vitamin A, lutein and zeaxanthin. They contain most of the B vitamins including folate, vitamin C and iron. They also have good amounts of magnesium, potassium and zinc.

What are squash good for?

A good source of energy, squash have a great nutritional profile. They’re good for the immune system and eye health due to their vitamin A (and related nutrients), vitamin C and zinc levels. Good for heart and cardiovascular health with their B vitamins, magnesium and potassium.  They are a good addition to a vegetarian diet for their iron levels.

 

 

So, there you have it, 5 yellow foods to include in your diet. Give them a go, you may find you love them too.

Chris