Spinach is very versatile and it is easy to incorporate spinach into a diet. That is great because spinach has so many health benefits. Vitamin C, or ascorbate, is chemically the simplest vitamin. Unlike humans, plants can synthesise ascorbate, accumulating it up to 10% of the total water-soluble ‘carbohydrates’, according to research findings. The washing process of pre-packaged spinach, which uses circulating water with chlorine-based sanitiser, “can be a potential source of ascorbate loss and younger plant tissues often have higher ascorbate concentrations than older ones, e.g. in spinach.” (Food Chemistry 233 (2017) 237–246) So, if you are buying spinach for a salad, try the baby spinach that is sold unpacked and wash it yourself.
The following is very interesting too:
“Dark green leafy vegetables are primary food sources for lutein and b-carotene, however these bioactives have low bioavailability… Lutein liberation and in vitro accessibility were three-fold higher from spinach puree compared to whole leaves. Results for b-carotene liberation were similar, whereas that of b-carotene accessibility was only about two-fold.” (Food Chemistry 224 (2017) 407–413) This is good to know, well supports my recipe for Tabouleh. They call lutein ‘eye vitamin’.
Spinach can be added to many savoury dishes, raw or cooked. I prefer cooked spinach in winter and raw in summer. We are in the middle of the winter right now in Australia. And, here I am again with a new soup recipe. Please enjoy!
Cloudy Spinach Soup
Millet is an ancient grain that is gluten free and has less starch than wheat and rice. Millet has a high anti-oxidant activity and it contains multiple vitamins and minerals, also contains higher levels of protein.
In eastern Europe, they make porridge from millet, in central and west Asia they fry the grain and use them in the tea or consume as a cereal.
My great-grandmother used to make a millet bread for my mother when she was a child during the hungry post-war years. She remembers that bread as one of the most delicious treats of her childhood. So I decided to make a millet bread of my own and share with you.
Millet Bread Recipe
1 1/4 cup warm milk (cow, goat, almond, cashew, soya, any)
1/4 cup oil
2 tablespoon honey
1 cup millet flour or 3/4 cup dry yellow millet
1/4 cup white rice flour
1/4 cup almond flour
1/2 teaspoon Himalayan salt
1 teaspoon Bi-Carb soda
1 tablespoon apple cider vinegar
Food allergies. People have different approach to handling their food allergies. Some are proactive and want to change their diet. In Australia, Clinical Labs have a remarkable blood test called Food Sensitivity Test that checks 93 products. Others prefer to enjoy their current lifestyle and diet. In any case, everyone can enjoy this recipe below, this roulade is divine.
My Zucchini Roulade recipe is ideal for someone who is on gluten free diet. Especially, it will be perfect for those who have discovered that they are allergic to cow milk. I guess, I created this for myself 🙂
5oog small zucchini
1/2 cup goat milk
1/4 cup oil
1/4 cup amaranth flour
1/2 cup white rice flour
seasoning as desired
I agree, cherries are superfood, especially Morello cherries. They are also called sour cherries, and in US they are tart cherries.
Lately, I hear that Morello cherries contain melatonin. This is a very unique quality, as melatonin hormone is naturally produced in the body but many suffer from a low levels of it and, hence, lack of sleep. Then synthetic melatonin is used for adjusting the body’s internal clock for changing time zones or insomnia. Sour cherry is a natural source for melatonin, however they are very seasonal. So, I found that they are excellent berries for freezing.
Other outstanding qualities of cherries are powerful antioxidants like anthocyanins and cyanidin. Scientific experiments demonstrated that Morello cherry diet inhibited tumor development, and the ‘results suggest that tart cherry anthocyanins and cyanidin may reduce the risk of colon cancer.’
This Clafoutis recipe below does not contain cane sugar and dairy proteins. For my family, it is a perfect dish for brunch celebrations.
Fructose is contained in most sweeteners that are used in traditional desserts. Refined sugar, honey, maple syrup – all contain fructose. Fortunately, it is recognised now that sugar is the main source of fat that build up in the human body. Spikes in blood sugar and insulin levels may also cause dysfunctions of organs.
Since I discovered Brown Rice Malt Syrup, I have been really enjoying it in my recipes. Rice malt syrup is fructose free, it is made from 100% brown rice. Australian brands make organic Brown Rice Malt Syrup that reduces arsenic to hardly detectable levels. This is good information to be researched for those who consume rice regularly.
The malt syrup is made through fermenting rice to break down the starches and then transforming it into syrup through cooking. The syrup contains soluble complex carbohydrates, maltose and glucose. Rice Malt Syrup is a lower GI product in comparison to fructose and it takes more than an hour to digest.
So, here you are, for milk, fructose and gluten intolerances I have a chocolate dessert for you!
Fructose Free Chocolate Cake
270ml coconut cream
Courgette (Zucchini) is a simple and affordable fruit that is harvested immature. Some information about zucchini was collected in the other post for Zucchini Patties recipe. Young zucchini have a subtle taste and they are perfect for being used raw in salads. If you like cucumbers try to substitute them with young zucchini and you will increase your vitamin intake. Below recipe uses uncooked zucchini but not completely raw!
Marinated Zucchini Salad
5 small zucchini
100g soft goat cheese
This is a very simple and easy way to enjoy a fresh, high quality piece of tuna. I find, it is a perfect entrée meal to share or a snack for two on the weekend.
I was served a similar dish in one of the Melbourne’s restaurants years ago and since, I have been using this idea to experiment with different coatings and sauces. This method is so versatile. So, next time you see a beautiful piece of tuna in the shop, get it and have a try.