1
Breakfast on the Go saving your bacon
Breakfast is full of pitfalls for the unwary, and the combination of feeling sleepy and being short of time is really not conducive to making smart food choices. It’s important to get it right, because it’s an essential meal, as your body needs fuel to start the day effectively. Blood sugar is low in the morning, resulting in high levels of the stress hormone, cortisol. Excessive cortisol encourages the breakdown of muscle instead of fat, a key consideration if you work out before breakfast. It’s easy to assume that by skipping breakfast you can help weight loss by reducing calories. Actually, the reverse is true, as it generates a hormonal response that has a direct impact on your waistline. Ghrelin is the hormone that manages appetite and it increases before a meal and decreases after a meal. Studies have shown that people who miss breakfast eat more at lunch and dinner than people who regularly eat breakfast, because ghrelin levels remain unchecked. The best breakfast is a blend of protein and fibre, which maintains blood sugar levels and ensures sustained energy, helping to avoid the mid-morning munchies. Unfortunately, it’s easy to fall into the habit of having dessert for breakfast, as a lot of quick and easy options when you grab breakfast on the run tend to be full of sugar. Your body will burn through a high-sugar breakfast quickly, leading first to a blood sugar spike, encouraging your body to store any excess sugar as fat, and then to a blood sugar crash, resulting in powerful sugar cravings and poor food choices. This can greatly affect energy levels, concentration and physical performance. Smart forward planning is of real benefit here: checking out the online menu of your favourite outlet and identifying the best option in advance can save you precious time and your waistline from unwanted extra inches.
Skipping breakfast
generates a hormonal response that has a direct impact on your waistline
BAGELS There’s a lot more to a bagel than a bread roll with a hole in the middle, although many of the commercial offerings boil down to just that. The traditional chewy texture of a good bagel is due to the strong bread flour, which is rich in protein, promoting the formation of higher levels of gluten in the dough. Bagels are made with a generous helping of sugar or malt syrup, giving them the characteristic shiny tinted crust and making them sweeter than the average bread roll. When it comes to choosing the healthy options for bagels, the same rules apply as with bread – the highfibre options are the ones that tick all the boxes. A multi-seed or wholemeal bagel contains twice as much fibre as PEANUT BUTTER IS A GREAT SOURCE of plant protein, as well as being full of essential mono- and polyunsaturated fats, so it could be a really healthy topping for your bagel, as long as you steer clear of the brands with added sugar.
NUTRITION NUMBERS per unit PLAIN BAGEL Calories: 230 » Carbohydrate: 44g Sugars: 4g » Fibre: 3g » Salt: 0.7g
CINNAMON & RAISIN BAGEL Calories: 263 » Carbohydrate: 50g Sugars: 8g » Fibre: 3g » Salt: 0.8g
SEEDED BAGEL Calories: 266 » Carbohydrate: 47g Sugars: 5g » Fibre: 5g » Salt: 0.8g
MULTIGRAIN BAGEL Calories: 295 » Carbohydrate: 58g Sugars: 5g » Fibre: 6g » Salt: 1g
WHOLEMEAL BAGEL Calories: 248 » Carbohydrate: 41g Sugars: 5g » Fibre: 7g » Salt: 1g
the plain or sweetened versions and this slow-release carbohydrate will set you up for sustained energy throughout the morning. Opting for a wholegrain version has the added benefit of supporting optimal digestion, as whole grains are rich in fibre, which is essential for the formation and easy passage of stools. They’re also an excellent source of magnesium, which is required for peristalsis, the muscle contraction that moves the stool through the bowel and helps to keep things ‘regular’. Watch out for sweetened bagels that contain dried fruits as they don’t have much to offer in the way of nutrients – just a mix of sugar and refined carbohydrate, both of which will add inches to your waistline if you eat them regularly. They’re also unlikely to satisfy you for any length of time, leaving you open to the temptation of a sugary midmorning snack. If you want to make the most of your bagel, then a careful choice of topping could make all the difference, turning this into a really quality breakfast option. Try to avoid the obviously sugary options of jam or chocolate spread.
THE RIGHT BITE You could do a lot worse than opt for the classic smoked salmon and cream cheese option with cracked black pepper and a wholegrain bagel. This is a deliciously winning combination of protein and fibre that ticks the blood sugar box and will keep you on the straight and narrow all morning. Hidden extra benefits include the polyunsaturated fats in the salmon, a brain boosting start to the day, and piperine in the black pepper, a compound that helps to promote nutrient absorption in the intestine.
ALTHOUGH YEAST EXTRACT CONTAINS virtually no macronutrients, it is heavily fortified with B vitamins, which play a key part in energy production and the function of the nervous system. This is an extra bonus for vegans, as vitamin B12 is found almost exclusively in animal products and a plant-based diet can lead to a deficiency, otherwise known as pernicious anaemia.
B RE AK FAS T ON THE GO
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2
Coffee Bar the worst cake scenario
The coffee bar has become an intrinsic part of our daily life in recent years and with it has come a huge increase in our daily caffeine levels, as well as far too many opportunities to top ourselves up with all sorts of little extra treats throughout the week. Coffee bars can be a major trap for the unwary, as cakes, muffins and even healthy-looking oat cookies contain high levels of sugar that will affect your waistline, and if you think having skimmed milk with your latte will help offset that, then think again. Sugar is the key issue here and it’s the single biggest culprit when it comes to weight gain (see pages 10–12). Opting for a skinny latte while you tuck into a muffin is really not going to help reduce the inches, if that’s your goal. The other major pitfall of haunting the coffee bar is how much caffeine you’re consuming. The maximum recommended amount is 400mg per day and coffee bars vary greatly in the amount of caffeine they offer – anything from 150mg to 400mg per serving, depending on your chosen outlet. Caffeine is a powerful substance and has a major impact on the nervous system, which can lead to sleep problems and that tired-but-wired feeling that you probably know so well. If you’re more of a tea drinker, there is no reason to rest on your laurels, as black tea contains roughly 40mg per average cup and for the green tea-lovers among you, be aware that 4 average cups of green tea add up to 100mg of caffeine, roughly the equivalent of a cup of filter coffee. Many of us rely on caffeine to provide a reliable energy boost to help us cope with our busy daily lives. The irony is that regular caffeine consumption can play a key role in disrupting the energy production process. High levels of caffeine are the enemy of good health: its impact on sleep is well documented, but be aware that excessive caffeine intake can also contribute to high blood pressure and play a part in coronary heart disease.
Sugar is the single
biggest culprit when it comes to weight gain
PRETZELS A pretzel is essentially baked dough, which makes it a starchy option for a snack and it is never going to be a winner when it comes to managing your waistline. However, the good news is that it’s likely to be far lower in sugar than many of the other products on offer. In itself, a plain pretzel isn’t a terribly interesting offering which is why, in most cases, salt or some other flavouring, such as sugar and/or cinnamon, is added. The thing to watch out for here is the salt content. Our salt intake is generally far higher than it needs to be, and as it is added to many everyday foods such as bread, cereals and processed food products, it’s very easy for salt levels to mount up. SALT IS NOT ALL BAD and a moderate amount is essential as it plays an important part in muscle function. A deficiency in salt can lead to painful cramps in certain groups of muscles.
NUTRITION NUMBERS per unit PLAIN PRETZEL Calories: 273 » Carbohydrate: 72g Sugars: 10g » Salt: 0.8g
SALTED PRETZEL Calories: 330 » Carbohydrate: 60g Sugars: 6g » Salt: 2g
CINNAMON/SUGARED PRETZEL Calories: 430 » Carbohydrate: 76g Sugars: 27g » Salt: 1g
CHOCOLATE PRETZEL Calories: 482 » Carbohydrate: 81g Sugars: 28g » Salt: 1g
Excessive levels of salt can disrupt cell function, lead to fluid retention and result in high blood pressure, which is a risk factor for coronary heart disease. Given the amount of salt that’s added to our food, a salt deficiency isn’t terribly common, but it can explain symptoms such as muscle cramps, headaches and low blood pressure. Even the ‘unsalted’ versions of pretzels contain some salt, as it’s commonly added to the dough mixture, but the salted pretzel is the one to watch, as it contains roughly 2g of salt, which represents a third of the recommended daily maximum of 6g of salt. If a salted pretzel is a regular treat, then it’s worth monitoring your salt consumption for the rest of the day so that you don’t overdo it, and it’s certainly one to avoid if your blood pressure is a concern. Opting for a sweet pretzel is immediately going to send the calorie count soaring, and at an average of 430 calories it takes up almost a quarter of the recommended daily calorie intake for women, even though it won’t keep you going for very long. Containing roughly 8 teaspoons of sugar per unit,
THE RIGHT BITE In this case, it depends on your health goal. If you’re aiming to lose a spare tyre, then the least sugary option is the salted pretzel. However, if heart health is a concern, the best all-round option is the plain pretzel, as the sugar content is still relatively low (supporting any weight loss goal) and the salt levels are minimal.
it’s a direct route to a blood sugar spike. As what goes up must come down, this will be followed by a slump in energy and some serious sugar cravings in a fairly short space of time. This is not a helpful option if you’re trying to watch your weight. DAILY GUIDELINES FOR SALT are to limit adult intake to a maximum of 6g per day. This needs to be reduced for children, depending on their age. Children under the age of one need less than 1g per day.
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COFFEE The levels of caffeine in your coffee can vary dramatically depending on the coffee bar you choose. A medium-size coffee with milk will average at around 150mg of caffeine, but in some places it will be nearer 80mg and in others more than 300mg, which is close to the maximum recommended daily dose of caffeine at 400mg. It’s a simple matter to ask the barista or check the coffee bar’s website if you’re unsure about the caffeine content, because this information should be freely available. High caffeine levels can impact the body in a number of ways. As a stimulant, caffeine disrupts the nervous system, leading to poor-quality sleep and low energy levels, as well as exacerbating IF YOU DECIDE TO REDUCE YOUR CAFFEINE CONSUMPTION, then it’s important to do so gradually. Going ‘cold turkey’ can result in unpleasant withdrawal symptoms such as severe headaches, fatigue and aches and pains.
NUTRITION NUMBERS SINGLE ESPRESSO Caffeine: 82mg
S MALL CAPPUCCINO/LATTE (240ml) Caffeine: 102mg Calories (whole milk): 158 Calories (semi-skimmed milk): 140 Calories (skimmed milk): 74
M EDIUM CAPPUCCINO/LATTE (357ml) Caffeine: 164mg Calories (whole milk): 212 Calories (semi-skimmed milk): 188 Calories (skimmed milk): 120
L ARGE CAPPUCCINO/LATTE (510ml) Caffeine: 206mg Calories (whole milk): 286 Calories (semi-skimmed milk): 250 Calories (skimmed milk): 161
anxiety-related disorders. In sensitive individuals, large amounts of caffeine can lead to an irregular heart beat and may result in high blood pressure. Caffeine can irritate the digestive tract and is best consumed in minimal quantities if you suffer from irritable bowel syndrome or other digestive disorders. It may also increase the rate of bone loss in elderly women. Metabolism of caffeine is a highly individual matter – some people are more affected than others, but if you experience any of these symptoms, you’d be wise to adjust your daily dosage. On the plus side, the stimulant effect of caffeine can help to increase alertness and mental performance. Some research suggests that drinking coffee regularly may increase longevity and that moderate caffeine consumption on a daily basis may help to reduce the risk of chronic degenerative disease and cognitive decline. It’s not all about the caffeine, however, as there are other pitfalls in the coffee bar. Adding flavoured syrup adds up to 100 calories and a typical caramelflavoured latte with semi-skimmed milk averages at 300 calories.
THE RIGHT BITE Small and simple is best – dropping a cup size can make a big difference to the amount of caffeine you’re exposed to and sticking to a basic blend of coffee, water and/or milk is likely to be the best way to keep the calories down. The more you add to your coffee in the form of flavoured syrup, whipped cream and chocolate sprinkles, the more empty calories you’ll be consuming. A small, skimmed Americano or cappuccino would be a pretty good option.
AS WELL AS CAFFEINE, coffee contains chlorogenic acid and caffeic acid, which have antioxidant properties that may help reduce inflammation and protect against chronic disease. The challenge here is balancing this potential health benefit against the clear disadvantage of consuming excessive levels of caffeine.
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8
At the Movies premiere choices
There’s something about a trip to the movies that seems to send caution to the winds when it comes to snacking. Just a hint of the scent of popcorn or doughnuts as you walk through the doors seems to lead to an immediate diversion to the queue for the various outlets so you can stock up with goodies. As the lights go down, the rustling and crunching starts as everyone tucks into their snacks of choice. Unfortunately there’s little room for manoeuvre when it comes to keeping things healthy, unless you’re prepared to smuggle some carrot sticks or a piece of fruit in with you. The biggest pitfall with movie snacks tends to be the high levels of sugar and refined carbohydrate, so if you still want to indulge, the trick is to keep the portions small and limit the sugary toppings or glazings. If you’re not a natural sharer and hate the idea of someone else picking at your food, the moviehouse is one place where you might want to bend the rules, as this can make a big difference to just how much you actually consume. Opting for a savoury snack in a bid to keep sugar levels down may seem like a smart move, but beware of exposing yourself to the excessive levels of saturated fat and trans fats, as these are commonly found in processed meats. However, a clever selection of toppings for nachos can provide some surprising health benefits, including regulation of cholesterol levels, reduced risk of cardiovascular disease and protective antioxidants. All in all, going to the movies can be a bit of a health minefield, but as in so many cases, moderation is the key, so if you’re only indulging in one of these treats every few months, then it’s unlikely to be an issue. However, regular movie-goers should take note, as there is a price to pay for tucking into these foods on a weekly (or more regular) basis.
The trick is to keep the portions small
and limit the sugary toppings or glazes
POPCORN Popcorn is derived from the kernel of maize that expands and puffs up when exposed to heat. As the heat builds, the pressure on the kernel increases, which is what leads to the popping sound when preparing it. It’s commonly considered to be a healthy snack and while it is extremely high in starch, in its basic form it offers a wholegrain snack with a decent amount of fibre that is likely to promote sustained energy levels far longer than other popular snacks. Research has shown that snacking on small amounts of popcorn compared to potato chips TUCKING INTO A LARGE PORTION OF SALTED POPCORN means that you’ll be having twothirds of the recommended daily limit of 6g of salt. If blood pressure is a concern, this is one to avoid, as it’s likely to leave you well over the limit, once you’ve taken into account everything else you’ve eaten during the day.
NUTRITION NUMBERS SWEET POPCORN (small) Calories: 473 » Protein: 6g Carbohydrate: 57g » Sugars: 17g Fibre: 9g » Fat: 15g » Salt: 0.02g
SWEET POPCORN (large) Calories: 985 » Protein: 13g Carbohydrate: 120g » Sugars: 36g Fibre: 19g » Fat: 41g » Salt: 0.06g
SALTED POPCORN (small) Calories: 432 » Protein: 7g Carbohydrate: 47g » Sugars: 0.6g Fibre: 11g » Fat: 20g » Salt: 1.6g
SALTED POPCORN (large) Calories: 910 » Protein: 14g Carbohydrate: 90g » Sugars: 1.2g Fibre: 23g » Fat: 37g » Salt: 4g
enhances satiety, which may make it a preferred option for people who want to reduce feelings of hunger and increase energy levels. However, the reality is that almost no one snacks on popcorn in its basic form and the offerings available for snacking at the movies have generous additions of butter, sugar, caramel and salt, depending on your choice. In all cases this is transforming a potentially healthy snack into something that is going to have an immediate impact on your waistline. Depending on the choice of portion, you could be consuming the equivalent of anything between 4 and 9 teaspoons of sugar, without even taking into account the starchy carbohydrate in the snack. A further challenge is the fact that portion size appears to go out of the window when we hit the movies and as the lights go down so does all sense of proportion as we tuck into giant buckets of popcorn, consuming quantities that would be unthinkable in a more mindful eating situation. There’s little to choose between the calories in a large portion of sweet or salted popcorn: either way it’s going to add up to about half the daily
THE RIGHT BITE If weight management is your goal, then it’s really best to avoid popcorn altogether. However, sharing a small portion between two or three people can help to limit the damage and by opting for savoury rather than sweet popcorn, sugar levels will be kept to a minimum.
recommended amount of calories for women. While it’s true that salted popcorn contains considerably less sugar than sweetened forms, this is no reason to overindulge, as the high carbohydrate content still makes this a starchy snack, which the body will break down into sugar almost immediately. THE HULLS OF POPCORN (that commonly get caught in the teeth) are a concentrated source of beneficial polyphenols, considered to have protective antioxidant properties.
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Chapter Three
Salads, Light Meals & Snacks This chapter features a range of recipes that suit a number of different eating occasions, whether you are looking for a quick, healthy snack, a light lunch or a simple supper dish. It can be tricky to find snacks that are not carbohydrate-based (healthy or not). It’s all too easy to grab a slice of white bread, a biscuit/cookie or handful of crisps/potato chips when feeling hungry and time is short. But when it comes to snacking, look at foods that perhaps you wouldn’t necessarily regard as a typical snack, such as a hard-boiled egg, a slice of ham, canned fish, a handful of nuts or seeds, vegetable crudités or an open sandwich piled high with filling, rather than the usual two-slice version with a small amount of filling. Many of the following light meals can be made in advance or can form the base of a larger main meal when paired with a salad or moderate amount of noodles or brown rice. Salads don’t have to be sidelined as an accompaniment – many of the recipes here contain a protein element, such as lean meat, poultry, seafood, nuts, seeds, cheese or eggs, helping satiate the appetite. All of the salad recipes come with their own dressing. It’s well worth taking the time to make your own dressings; not only to suit your own taste but in order to control what goes into them.
036 THAI-STYLE BEEF SALAD
56
300g/101⁄ 2oz rump steak, cut into 1cm/1⁄ 2in strips 1 tbsp olive oil 2 Little Gem lettuces, leaves separated 2 shallots, finely sliced 150g/51⁄ 2oz vine-ripened tomatoes, quartered 1 bird’s eye chilli, seeded and finely sliced 2 tbsp fresh coriander/cilantro leaves 1 tbsp torn fresh basil salt and freshly ground black pepper
S E RVE S 2
DRESSING:
juice of 1 lime 1⁄ 2 tsp honey 1 tbsp extra-virgin olive oil 1 clove garlic, crushed 1 tbsp Thai fish sauce 2 tsp soy sauce
SALADS, LIGHT MEALS & SNACKS
1 Put the beef in a bowl with the oil and season well. Heat a frying pan and fry the beef for 4–5 minutes. Leave to cool slightly. 2 Arrange the salad leaves in 2 shallow dishes and top with the beef. Scatter over the shallots, tomatoes and chilli. 3 To make the dressing, mix together the lime juice and honey until it has dissolved, then stir in the oil, garlic, fish sauce and soy sauce. Pour the dressing over the salad. Season and sprinkle with the fresh herbs. 8 G C A R BO H Y D R A T E P E R SE R VI N G
Chapter Four
Main Meals Thailand, India, Spain, Italy, France and the Caribbean are just a few of the countries that have influenced the recipes in this chapter. This diversity of culinary ideas goes to show that low-carb cooking needn’t be restrictive or dull. The chapter is broken down into sections on meat, poultry, seafood and vegetarian recipes. Many dishes come with a serving suggestion of a complex carbohydrate-based food, salad or vegetable depending on the level of carbohydrates in the main meal and the range of ingredients it includes. You’ll also find suggestions for courgette/zucchini ‘noodles’, which can be made using a spiralizer or finely shredded with a knife, as well as cauliflower ‘rice’ (simply grated cauliflower florets) – and both can be served lightly steamed or raw, depending on your personal preference. The complex carbohydratebased accompaniments include brown rice, whole-wheat pasta, couscous, buckwheat or soba noodles and have been chosen because they are unrefined, do not upset blood sugar levels and provide valuable fibre as well as vitamins and minerals. This does not mean you can over-indulge – 55g/2oz of each type is recommended. While you don’t have to include this element when making the recipe, it gives an idea of how to prepare a balanced and nutritious meal.
054 SPICY MEATBALLS IN TOMATO SAUCE S ERVES 2
300g/101⁄ 2oz/11⁄ 4 cups lean minced/ ground pork 1 onion, grated 1 tsp ground cumin 1 tsp paprika 1 large clove garlic, crushed 1 egg, beaten salt and freshly ground black pepper
TOMATO SAUCE:
1 tbsp extra-virgin olive oil 2 cloves garlic, chopped 1⁄ 2 tsp dried crushed chilli flakes 400ml/14fl oz/12⁄ 3 cups passata 1 bay leaf 2 tsp tomato purée/paste 2 tsp chopped fresh coriander/cilantro, to serve
80 MAIN MEALS – MEAT
1 Put the pork, onion, ground cumin, paprika, garlic and egg in a bowl and mix well until combined. Season with salt and pepper and refrigerate for 30 minutes. 2 Meanwhile, make the tomato sauce. Heat the olive oil in a large frying pan and fry the garlic and chillies for 1 minute. 3 Add the passata, bay leaf and tomato purée/paste, stir well, and cook over a medium-low heat, half-covered, for 5 minutes. 4 Remove the meatball mixture from the refrigerator and form into walnut-size balls. Place them in the sauce and cook, half-covered, over a medium-low heat for 15–20 minutes until they are cooked through. Sprinkle with coriander/cilantro before serving. 1 0 G C A R BO HY D R A T E PE R SE R VI N G • SE R VE WI TH A SMA L L W HOLEMEAL/ W H O L E -WHE A T P IT T A BR E A D A N D A MI XE D L E A F SA L A D
096 PEACHES WITH VANILLA CREAM SE R V ES 2
small knob of butter 1 tbsp fresh orange juice 2 just-ripe peaches, pitted and thickly sliced
VANILLA CREAM:
4 tbsp whipped cream 1⁄ 2 tsp vanilla extract
1 0 . 5 G C A R BO H Y D R A T E PE R SE R VI N G
137 DESSERTS
1 Mix together the whipped cream and vanilla. 2 Heat a frying pan over a medium heat. Put the butter and orange juice in the pan and heat until the butter melts. Add the peaches and cook for 2–3 minutes, turning once. 3 Arrange the peach slices in shallow bowls and pour over any juices left in the pan. Serve with a spoonful of vanilla cream.
097 CHOCOLATE ORANGE CREAM SE R V ES 2
250g/9oz/1 heaped cup ricotta 2 tbsp brandy 1 tbsp honey or maple syrup 4 tbsp fresh orange juice
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1 tsp orange zest, plus fine strips, to decorate 20g/3â „ 4oz good-quality plain chocolate (70 per cent cocoa solids), finely grated
DESSERTS
1 Beat together the ricotta, brandy, honey or syrup, orange juice and zest in a bowl. 2 Spoon a quarter of the ricotta mixture into 2 glasses and top with half the chocolate. Spoon the remaining ricotta mixture into the glasses and chill for 1 hour. 3 Before serving, sprinkle the remaining chocolate on top, then decorate with the orange strips. 9 G C A R BO H Y D R A T E P E R SE R VI N G
The Berries
Açai berry
Euterpe oleracea
Açai berries are native to Latin America and grow on large palm trees belonging to the palm tree family (Arecaceae). They have long been an important food source for the native Amazonian population, and have recently taken on significant economic value as the health benefits of açai have become more widely appreciated. Although the increased international popularity of the berry has been good for the Brazilian economy, the millions of açai trees planted in the rain forest are posing a problem of ‘green deforestation’ by turning the old diverse forests into a monoculture of açai palm plantations (though there are increasing numbers of organic plantations with Fairtrade certification). The word ‘açaí’ is a corruption of the Tupian word ïwaca’i, meaning ‘fruit that expels water’, and reflects the fact that the berries have a marked diuretic effect. The small, round, black-purple açai berry is a drupe, consisting of just 10% pulp and 90% seed. After harvesting, the seeds are removed and the berries are ground to a powder, which is then dried. It takes 8kg/17lb 8oz of fresh berries to produce 1kg/2lb 4oz of açai powder. The pulp and skin can also be made into juice or freeze-dried. Traditionally, the thick, purple fruit pulp is eaten in a porridge/oatmeal combined with fish and manioc, but açai is now found in countless food and health products. The taste is not sweet so it can be used in both savoury and sweet recipes, including ice creams, juices, smoothies, granola bars, liqueurs and sauces. As a health supplement, açai can be bought in tablet, capsule and powder form. Açai berries help increase energy and stamina, improve immunity, fight infection, control prostate enlargement, support the heart, increase libido, protect against cancer, maintain healthy blood sugar levels, reduce blood cholesterol, ease inflammation and delay the process of ageing. They also suppress appetite, and this ability (in combination with their diuretic action) has made açai berries a popular aid to slimming. Though the claims made for these remarkable berries may sometimes seem exaggerated, their extremely high antioxidant and high protein/low sugar content provides a physiological basis for their beneficial effects on health. Analysis reveals that 100g/3½oz of powdered açai provides 534 calories, of which 39% is carbohydrate (mainly fibre), 7% is protein and 54% is fat (mainly oleic, palmitic and linoleic acid). It offers vitamins A, B1, B2, B3, C and E, and is rich in minerals, especially potassium and calcium. The pulp has a high fibre content, and
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The Berries
contains both omega-9 and omega-6 fatty acids. Eating açai berry pulp regularly over a period of time may lower blood glucose, insulin, cholesterol and LDL levels. Açai berries may have a higher antioxidant, flavonoid, anthocyanin and phenolic content than red grapes. Anthocyanins give the red to blue colouring to many berries, fruits and vegetables, and are important for a healthy cardiovascular system and to help the immune system deal with malignant cells (there is research evidence that açai berries can destroy leukaemia cells). Phenols are also antioxidants that help to protect body cells from damage caused by free radicals. However, the antioxidant content of açai berries is highly volatile and difficult to store in juice and dried fruits, and it is clear that making açai pulp into juice significantly reduces its health benefits.
Aronia/Chokeberry Aronia melanocarpa (syn. Photinia melanocarpa)
Aronia, or chokeberry, is a woody shrub from the rose family (Rosaceae), native to North America. It loves full sun and is often found on the edges of woodland or in hedgerows. The berries grow in end-of-shoot clusters of 10 to 15, and are firm, black and about the same size as blueberries. They ripen in early autumn and can be harvested for several weeks. In strict botanical terms, the aronia berry is a pome, like an apple rather than a berry. Despite being a year-round decorative garden plant, the aronia berry itself attracts little attention and most people would be unable to identify it. Of those who can, many are unaware of its nutritional and medicinal properties. This is probably because the fresh berries have an extremely dry, astringent taste; even the birds leave them alone during the winter months until all the other berries have been eaten up. Nevertheless, interest in (and evidence of) the health benefits of the aronia berry has grown markedly in recent years, with commercial production increasing in many parts of the world. It has been cultivated in eastern Europe for many years as a source of vitamin C, and recent research in other parts of the world has established that the antioxidants contained in the berry have huge potential for enhancing human health. In particular, aronia berries appear to have a role in the prevention and treatment of the major contemporary so-called ‘lifestyle diseases’, including heart disease and some forms of cancer, as well as chronic inflammation, urinary tract
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Snacks and Side Dishes
Golden Berry and Pumpkin Fritters Preparation and cooking time: 30 minutes | Calories per portion: 211 Serves 4 500g/1lb 2oz pumpkin, peeled, deseeded and cubed
2 tsp baking powder ½ tsp sea salt
50g/1¾oz golden berries
1 egg, beaten
125g/4½oz/1 cup plain/all-purpose flour,
milk, if needed
plus extra if needed
corn oil, for shallow-frying
Steam the pumpkin pieces for about 5 minutes, or until soft. Leave to stand in a colander for a few minutes. Mix all the other ingredients well (adding a little milk if the mixture seems too dry, or a little extra flour if it seems too wet), then stir in the pumpkin pieces. Cover the bottom of a frying pan with about 1cm/½in oil and place over a mediumhigh heat. Once the oil is hot and sizzling, drop a tablespoonful of batter into the pan. Fry until golden on both sides and the fritter has a spongy consistency. Drain on paper towels and keep warm while you cook the remaining batter. Serve hot. Tip: These fritters also make a delicious dessert served with a little cinnamon sugar or caramel sauce.
NUTRITION PROFILE (per portion) 14% protein, 42% fat, 40% carbohydrate, 4% fibre
VITAMINS AND MINERALS (percentage of RDA) Vitamin A 14%, D 4%, E 26%, C 25%, B1 34%, B2 7%, B3 16%, B5 16%, B6 14%, B12 13%, folate 18%, biotin 10%, potassium 14%, calcium 11%, magnesium 14%, iron 15%, zinc 14%, copper 17%, manganese 54%, selenium 6%, iodine 4%
HEALTH BENEFITS Promotes healthy skin | may dampen allergic reactions and inhibit the growth of cancer cells
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Drinks and Tonics: Wines and Liqueurs
Wild Damson Brandy Damson brandy is better known as Slivovitz, a favourite drink in the Balkan and Slavic countries. It is thought to have first been produced in the 14th century by Bulgarian monks at the Troyan Monastery, which still exists, and damsons are still celebrated in this region in an annual Plum Festival. Maturing time: minimum 3 months | Calories per 100ml/3½fl oz/scant ½ cup: 255 Makes about 1.5l/52fl oz/6½ cups 750g/1lb 10oz damsons, rinsed 500g/1lb 2oz/2½ cups caster/granulated sugar 750ml/26fl oz/3¼ cups brandy
Prick though the damsons’ skins with a sterilized skewer or needle. Put the pierced damsons in a large, sterilized, wide-necked glass bottle or jar (see page 182). Add the sugar and the brandy, then seal and keep in a cool, dark place. Shake the mixture every day until the sugar is completely dissolved, then leave for 3– 6 months. Strain through a sieve/strainer lined with muslin/cheesecloth or a filter and then bottle and store in a cool, dark place, or you can start to drink immediately.
NUTRITION PROFILE (per portion) 1% protein, 0% fat, 98% carbohydrate, 1% fibre
VITAMINS AND MINERALS (percentage of RDA) Vitamin A 2%, E 2%, C 2%, B1 4%, B5 2%, potassium 6%, calcium 1%, magnesium 1%, iron 1%, zinc 1%, copper 4%
HEALTH BENEFITS High in antioxidants | helps protect the body against infection
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The Spices
Cardamom
Elettaria cardamomum
Sometimes known as the ‘queen of spice’, true cardamom is one of the world’s most valued and expensive spices, only surpassed in price by vanilla and saffron. The cardamom plant is native to the mountain rainforests of southern India and Sri Lanka, although today it is widely cultivated on large-scale plantations from India to Malaysia, and in Sri Lanka, Vietnam, Tanzania and Guatemala. The valued green seedpods come from certain varieties of the Elettaria genera of the ginger family (Zingiberaceae) but buying true cardamom can be confusing because other related cardamoms are available from the Amomum and Aframomum species, which also belong to the ginger family. Varieties of Amomum are native to Nepal and the eastern Himalayas and include the inferior cardamom substitutes known as black cardamom, Bengal cardamom, Nepal cardamom, greater cardamom, winged cardamom and brown cardamom. Their seedpods look similar to those of green cardamom, but are larger, darker and coarser. These seeds have a strong, camphor-like, smoky cardamom taste, partly because traditionally they are dried over open fires. The stronger-flavoured varieties are widely used in Chinese, Vietnamese and African cooking, and are also sold as cheap substitutes for the more highly valued and aromatic green cardamoms.
BUYING AND STORING Cardamom is available as whole pods, loose seeds and in powder form. The seeds quickly lose the intensity of their flavour once the pods are opened, so it is always best to buy whole pods and extract the seeds as required. Each pod contains 10–20 tiny, highly aromatic, dark brown or black seeds, which smell sharp and lemony.
FOOD PROFILE Cardamom is widely used in Indian dishes, sweet as well as savoury, and is popular in Scandinavia for flavouring breads and cakes, notably Christmas cakes. In Asian and Middle Eastern cookery, cardamom is often used in desserts and added to coffee and tea to enhance their fragrance. All the flavouring is in the tiny black seeds and only a small quantity is required to impart their unique, fresh lemony taste.
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The Spices
NUTRITIONAL PROFILE Cardamom seeds contain up to 8% volatile oil including terpineol, myrcene, limonene, menthone, eucalyptol (1,8-cineol) and borneol.
HEALTH PROFILE In traditional Chinese and Indian medicine, cardamom has long been valued as a treatment for a range of digestive and respiratory disorders as well as malaria. It is known to be strongly antiseptic and can be chewed like gum to treat mouth and gum infections and freshen the breath. Cardamom is thought to calm intestinal peristalsis, inhibit stomach ulcers and reduce inflammation and cancer cell proliferation in the large intestines, which supports its traditional use as a warming, soothing digestive remedy to relieve colic. Some people find that cardamom can also ease acid reflux. NOTE: • The
seeds of seven whole cardamom pods are equivalent to 1 teaspoon of
ground cardamom.
Cassia
Cinnamomum cassia
Also referred to as Chinese cinnamon, Canton cassia and bastard cinnamon, cassia is the bark of a tall evergreen tree native to the hills along the border between southern China and Myanmar. It is an ancient spice, valued in China as a medicine and flavouring for 5,000 years or more. Its use is also recorded in the Bible and other classical texts. The cassia tree belongs to the laurel family (Lauraceae), and has a greyish outer bark that covers the inner, deep rustred cassia bark. This curls slightly as it dries, and though it is quite similar to cinnamon, cassia is harder, coarser and more difficult to crush. It is generally considered inferior as a spice to its relative, true cinnamon (see pages 35–37), and is less expensive, although it has a sweeter, stronger flavour.
BUYING AND STORING In North America, cassia is widely sold as cinnamon, while in other parts of the world it can only be labelled as cassia. In Europe, cassia is available in Asian food stores.
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Cooking with Spices
Szechuan Beef Preparation and cooking time: 45 minutes, plus marinating | Calories per portion: 384 Serves 4 350g/12oz sirloin steak, cubed (or tempeh, cubed)
4 potatoes, scrubbed and cut into wedges 2 pears, cored and cut into wedges
2 tbsp soy sauce
4 garlic cloves, sliced
1 tbsp Szechuan peppercorns, crushed
1 tbsp peeled and grated root ginger
2 tbsp coconut or vegetable oil
2 tbsp rosemary
1 butternut squash, peeled, deseeded and
toasted sesame oil
cut into wedges
sea salt
Preheat the oven to 200°C/400°F/Gas 6. Put the beef in a bowl with the soy sauce and Szechuan pepper and leave to marinate for at least 30 minutes. Pour half the coconut oil into a baking pan, then put in the oven to heat. Put the butternut squash, potatoes and pear wedges in the baking pan and sprinkle over the garlic, ginger, rosemary, sesame oil and salt, then return to the oven for 30 minutes, or until the vegetables are soft. Meanwhile, heat the remaining oil in a frying pan or wok. Add the marinated beef and stir-fry over a high heat for 3–5 minutes, or until the beef is brown but tender. Remove the beef from the pan, put on top of the cooked vegetables and serve. NUTRIENT BALANCE (per portion) 27% protein, 34% fat, 35% carbohydrate, 4% fibre
VITAMINS AND MINERALS (percentage of RDA) Vitamin A 152%, D 96%, E 34%, C 73%, B1 38%, B2 23%, B3 44%, B5 30%, B6 80%, B12 72%, folate 43%, biotin 4%, potassium 72%, calcium 20%, magnesium 32%, iron 32%, zinc 42%, copper 29%, manganese 29%, selenium 15%, iodine 9%
HEALTH BENEFITS High in protein and micronutrients | aids healing and convalescence
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Drinks
Strawberry Lassi Preparation time: 5 minutes | Calories per serving: 289 Serves 4 400ml/14fl oz/1²⁄3 cups plain soy yogurt 200g/7oz strawberries, hulled 50g/1½oz grated jaggery or raw cane sugar ½ tsp vanilla seeds, scraped from a pod/bean
Put the yogurt, strawberries, jaggery and vanilla seeds in a blender and blend until smooth. Thin with a little water, if you like, and serve with ice cubes or a few frozen strawberries.
NUTRIENT BALANCE (per portion) 18% protein, 28% fat, 52% carbohydrate, 2% fibre
VITAMINS AND MINERALS (percentage of RDA) Vitamin A 6%, E 28%, C 96%, B1 4%, B2 8%, B3 4%, B5 6%, B6 6%, folate 12%, potassium 13%, calcium 5%, magnesium 12%, iron 6%, zinc 2%, copper 27%, manganese 23%, iodine 6%
HEALTH BENEFITS Antioxidant | immune system booster | may help to inhibit cancer cell growth
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