THEGAYUK

Tag: Vitamin E

  • RECIPE: Banana Bark

    Banana Bark

    Serves 2

    Prep 15 mins (+45 mins freezing time)

    No cook

    No Fuss Dessert / B-Vitamin Rich / Healthy Fats / Healthy Bones

     

    These are so simple, and so delicious. Choose whichever nuts you like but I find walnuts and almonds the best combination for flavour, texture and nutritional value. The nuts used here contain many properties that will count towards healthy bones and skin (manganese, biotin, phosphorous, magnesium).

     

    WALNUTS– Good source of B7, which is the vitamin that helps strengthen hair and reduce hair loss. The other B-complex vitamins in the walnut help you fight the ageing process on your skin and can help obtain a healthy glow. Walnuts have also been found to have anti-cancer benefits with the slowing of tumour growth in breast and prostate cancers. (SOURCE: http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx )

     

    ALMONDS – 23g of almonds will provide the following DRI; 49% biotin (a B vitamin essential for blood sugar balance and skin health), 40% vitamin E, 26% manganese, 25% copper, 17% vitamin B2, 15% phosphorous, and 15% magnesium. Almonds are said to reduce risk of heart attack, lower bad cholesterol and provide healthy fats. Almonds alkalize the body, and when your body is not alkaline enough there is risk of osteoporosis and poor immune function.

    (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 )

     

    BANANAS – 1 medium, fresh banana (118g), will provide the following DRI; 25% vitamin B6, 16% manganese, 13% vitamin C, 12% potassium, 10% biotin, 10% copper.

    DARK CHOCOLATE– Nutritious. Yes it is, in moderation. You wouldn’t want to eat it in one sitting obviously but just to show you, based on 70-85% cocoa; 100g dark chocolate contains the following percentages of your recommended daily intake; 67% iron, 58% magnesium, 89% copper (great for immune system), 98% manganese, along with potassium, phosphorous, zinc, and selenium. Dark chocolate could also improve blood flow / lower blood pressure, and even improve risk factors for heart disease. (SOURCE; http://authoritynutrition.com/7-health-benefits-dark-chocolate/ )

     

    Ingredients

    2 bananas

    225g dark chocolate, broken into pieces

    1 tbsp unsalted butter

    100g partially blitzed nuts (I used almonds & walnuts in a small food processor, or you could just chop them)

     

    Instructions

    1. Still in their skins, pierce each banana with a chopstick until it’s half way up the banana.
    2. Peel the banana skins off carefully.
    3. Break up the chocolate pieces and place in a heat-proof bowl with the butter, and sit on top of a saucepan with a little simmering water in it.
    4. Stir the chocolate regularly.
    5. Once melted you can either dip the bananas or pour the chocolate on top and use a spoon to coat thoroughly.
    6. Place your chopped / blitzed nuts on a plate and now carefully roll and cover the chocolate bananas in them.
    7. Transfer the bananas to a dish lined with greaseproof paper and place in the freezer to harden up for at least 45 minutes.
    8. Take out from the freezer and serve. If you have sensitive teeth you can remove from the freezer 15 minutes before munching.

     

     

  • Recipe: Pistachio Cookies

    Pistachio Cookies

    Prep 15 mins

    Cook 10 mins

    Makes 12 Cookies

    Quick & Easy / Minimal Ingredients

    Chewy cookies with an unexpected citrus-like tang from the use of pomegranate molasses (a fruit syrup made from pomegranate juice reduction). These taste surprisingly light considering the use of a thick syrup, and the combination with the slightly salty pistachio kernels is delicious, unique and certainly moreish.

    Even the molasses of Pomegranate are high in anti-oxidants (especially vit. C). Equally pistachios contain a fair amount of anti-oxidants; carotenes, vit. E, and polyphenolic compounds. Immune system essentials; copper, iron, zinc, and selenium also feature.

     

    Ingredients

    210g plain flour

    140g butter

    100g pistachio kernels

    100g caster sugar

    60g pomegranate molasses

    1 vanilla pod, split and seeds scraped

    ½ tsp baking powder

     

    Instructions

    Pre-heat your oven to 200c / 180c (Fan) / Gas Mark 6

     

    1. Line a baking sheet with greaseproof paper and spray with a smidge of cooking oil.
    2. In a small saucepan, melt your butter. Just before it’s completely melted add in the pomegranate molasses to warm through, and combine together.
    3. Transfer the melted ingredients into a large mixing bowl.
    4. Add the vanilla pod seeds and sugar and beat together until combined completely.
    5. Tip in the flour, baking powder, and pistachios and mix thoroughly to create your cookie dough.
    6. At this point I put the bowl in the fridge for 5 mins just to cool slightly. You don’t have to do this but I find it makes the dough easier to shape.
    7. Roll equal shape balls of the dough and space out on the baking sheet, bear in mind they will spread out ever so slightly whilst baking.
    8. Press each ball piece down slightly and now put the baking sheet in the oven for the next 8-10 minutes.
    9. Even if your cookies feel soft & airy to touch, fear not, they will harden as they cool. If you prefer a crunchier biscuit-like texture then leave in the oven for a few minutes longer.

     

  • RECIPE: Vegetable Soup With Parsley And Turmeric

    Vegetable soup with parsley & turmeric

    Serves 4 (or 2 people & 2 lunches worth)

    Prep 10 mins

    Cook 40 mins

    Vegetarian

    Can be frozen

    You are certainly on your way to 7-a day  if you incorporate this super healthy soup into your day.

    PARSLEY – I tend to put parsley on everything. It’s versatile, tastes great, it’s cheap and it’s health benefits are amazing. The vitamin C content is higher than oranges. It’s packed full of antioxidants and can help neutralise carcinogens. It’s also great at neutralising garlic breath!

    TURMERIC- The turmeric gives the soup great warmth so would be perfect for taking to work in a flask to keep you toasty! There has been much press coverage around turmeric and it’s benefits of late. Turmeric can rapidly increase the antioxidant capacity in your body, which will really work along side the sweet potato, carrots, and parsley in the dish.

    Turmeric contains curcumin which has been linked to prevention and possible treatment of cancer. For anyone that suffers with depression, curcumin was also found to be as effective as Prozac.

    RICE BRAN OIL – A great cooking oil alternative. Containing no cholesterol, including plant sterols, and antioxidant rich vitamin E.

     

    Ingredient

    3 cloves garlic

    3 carrots

    3 celery

    3 onion

    3 tbsp parsley

    1 ½ tbsp turmeric

    1 sweet potato

    1 leek

    1 bay leaf

    1 vegetable stock melt / cube (made up with 1ltr water)

    1 tbsp rice bran oil

    1 tsp herbes de provence

     

    Instructions

    1. Prepare your vegetables by chopping them finely. Keep your carrots, celery, and onions together as we will begin by frying these first in rice bran oil on a medium to low heat for 10 minutes.
    2. Add all the remaining ingredients except for the parsley. Increase the heat so the soup reaches boiling point, then reduce and simmer for 20 minutes.
    3. Take off the heat, remove the bay leaf, and leave to cool for 5 minutes.
    4. At this point I then use my hand blender, but you really could use a blender or food processor if you do not have a hand blender. I got mine for a fiver from my supermarket. Blend until smooth. Stir in the parsley, and serve.

     

    Time Saver – The base of this soup uses 3 stable ingredients that should always be stocked in your kitchen. Onion, celery and carrots form the base for many sauces, ragus, gravy and soups. To reduce your chopping time, most supermarkets offer a frozen bag combined of these 3 useful ingredients.

    Experiment – If you have a surplus of veggies that you need to use up, go ahead and chuck them in this versatile soup. It may change the colour and consistency, but will enrich this already super healthy soup even further.

     

  • RECIPE | Beef Chilli with Black Rice

    You will have to trust me on the Chinese five spice. It complements the smoky fiery flavour of the beef chilli perfectly. This is probably one of my favourite’s to make, my friends love my chilli. You can reduce the cooking time by adding less of the stock but I prefer a long, long cook for this.

    Serves 4-6 people
    Prep 10 mins
    Cook 1-2 hours

    If I’m doing this for a crowd I serve a Scotch Bonnet chilli pepper on the side to see who’s man enough to give one a go! If you are going to do this, please remind your guests that the Scotch Bonnet ranks in category 4 on the scoville heat measure, and is of similar heat to a habanero, jamaican hot pepper, and the not so comfortingly named, Fatalii. Have plain yogurt / milk on standby!

    BLACK RICE- Where has black rice been all my life? After trying this for the first time only recently I can honestly say I will never eat a bowl of the white stuff ever again! A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E. I decided to serve my devilish beef chilli with black rice to give a gothic, unusual and nutritious edge to the dish. Black rice is not just for show, it’s so good for you!

    BEEF- Around 85g of beef provides you with the following of your daily requirements; 50% protein, 39% zinc, 37% B12, 24% selenium, 20% phosphorous, 18% niacin, 16% B6, 14% iron, 12% riboflavin. ( SOURCE: http://www.beef.org/udocs/Beef%20Bytes%20Health.pdf )

    KIDNEY BEANS- 177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.

    The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87)

    REDUCED SALT & SUGAR BAKED BEANS – It’s this kind of cheap, easily accessible food that we can utilise for our health without having to import a wonder herb or grain from the Amazon. Baked beans can help towards achieving 7-a-day along with great fibre and protein benefits. Lycopene within the tomato sauce is a powerful antioxidant that has shown to help prevent heart disease and prostate cancer. (SOURCE ; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-baked-beans.html )

    Ingredients.
    1 dried chipotle chilli, rehydrated, de-seeded and chopped finely
    1 ham stock cube, made up with 500ml hot water
    2 tsp Chinese five spice
    1 400g can kidney beans in a chilli sauce
    1 400g can organic chopped tomatoes
    1 230g can reduced sugar & salt baked beans
    2 onions, chopped roughly
    60g smoked chorizo, skin removed and sliced into rounds
    1 tbsp carotino oil (or any other healthy cooking oil of your choice)

    75g black rice, per person.

    Method.
    1. Heat the oil in a large saucepan and fry the onions over a medium heat for 10 minutes until they are translucent.

    2. Add in the beef, Chinese five spice, chorizo, chipotle and cook until the meat is no longer pink.

    3. Tip in the tomatoes, mix and let them cook out for a couple of minutes.

    4. Add both kidney and baked beans to the pan, along with the stock.

    5. Bring to a boil, reduce to simmer for 1-2 hours dependant on how much stock you want to use. I use all the stock and simmer for 1.5.

    6. Start cooking your rice in boiling water half an hour before you want to serve.