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
2 cup vegetable stock
2 cup filtered water
250g diced turnip
150g leek white, thinly sliced
300g fresh baby spinach
2 garlic cloves, crushed
1 small bunch of dill
salt and pepper
1/2 lemon, juiced
*for vegan version replace eggs with 1/3 cup of almond milk
1. Cook diced turnip and leek in the vegetable stock and water mix until ready.
2. In the meantime, wash dill thoroughly and chop up. Put aside.
3. Beat the eggs until consistent and creamy. Put aside.
4. When leek and turnip are cooked, add seasoning, spinach leaves, dill and garlic.
5. As the soup starts boiling, immediately add beaten eggs in a thin running stream and rotate the soup with a ladder in one direction. Add lemon juice and switch off the heat.
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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
200g Greek goat cheese, white and crumbly
optional: 1/2 teaspoon ground nutmeg
tray 25cm x 37cm (approximately), baking paper
1. Grate zucchini on medium. Like this on the picture:
2. Mix all the ingredients for the base.
3. Layout baking paper over the tray so paper is hanging over the edges.
4. Spread the mixture on the tray with paper and bake for 20-25 min at 180C.
5. In the meantime crumble the cheese and add a nutmeg. I use this cheese:
6. Take out the hot zucchini base and immediately distribute the crumbled cheese over it.
7. With the help of paper, lifting one edge on the shorter side of the tray roll the zucchini base, press gently to make it as tight as possible and leave for 5 minutes to set. (You may need gloves or use a towel to roll as it will be hot.)
8. The roulade to be cut at the serving time. If it gets cold, warm it up in the oven for 5-8 minutes. Cut into 1cm thick slices, it will make about 14-16 pieces for 25cm wide tray.
Copyright © MagicTableCloth
I created Teff cookies and I found them magical. First, one cookie keeps you going for a few hours and also, they are great for weight management.
Besides Teff’s high-fibre and high-protein qualities, which were mentioned in the previous posts for Teff recipes, this super grain also contains vitamins K, B1, B2, B3, B6 and C, which is unique for a grain. Combination of minerals is also admirable, just a few to mention: copper, zinc, magnesium, iron (which is easily absorbed), and what is the most attractive for me is high amounts of calcium. If your body, like mine, doesn’t agree with dairy products, Teff is a very good option for calcium consumption. This array of vitamins and minerals found in Teff makes it a healthy, weight-managing and bone-strengthening food.
There is also a nut butter ingredient in my recipe. My choice is a cashew nut butter, which I love using for my desserts. However, a similar result can be achieved by using peanut butter. Peanuts have more protein than any of the other nuts. Also, peanuts champion the other nuts with plant Sterols, which can help lower bad cholesterol in your body and reduce the risk of heart disease. Cashews have the lowest fat content (the same as pistachios), although peanuts aren’t far behind.
1.5 cups Teff flour
Cashew tree produce cashew apples, and cashew apples have cashew seeds. The green seeds are processed, and we find them as light brown cashew nuts on the food store shelves.
From a traditional stir fry to a modern cashew milk, from breakfast to dinner, cashew nuts prove to be more versatile every day. Health benefits of the cashew nuts inspire not only many of us who experiment with home cooking but also some food manufacturers.
The pumpkin is a large fruit that is so versatile that it can be used in many sweet and savoury dishes. Pumpkin is packed with vitamins and minerals. Of note, it is very high in vitamin A and C, potassium and the minerals copper and phosphorous. Pumpkin is also very low in calories.
NPK fertilizer is often used to grow pumpkin. NPK stands for Nitrogen, Phosphorous and Potassium. One study from 2012 evaluated the influence of NPK fertilizer on protein, fibre, fat and carbohydrates, which collectively are called proximate content. The main focus of the study was to assess the effect of NPK fertiliser on antioxidant activities and antioxidant phenolic compounds in immature and mature fruits of pumpkin. It was found that ‘Between the control and the highest fertilizer rate, proximate compositions decreased by 7–62% while the antioxidant profile decreased by 13–79% for both immature and mature fruits. Across all the measured parameters, mature fruit had higher proximate contents and higher antioxidant concentrations.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 460-463) It seems like buying very ripe pumpkin is a good idea. The conclusion made was ‘ For the high health value of pumpkin fruits to be maintained, little or no NPK fertilizer should be applied.’ Unfortunately, considering NPK can be organic fertilizer, how do we know how much of it was used in the pumpkin we buy?
Here it is my version of pumpkin soup that can convert anyone into becoming a pumpkin soup lover.
Did you know that zucchini is a fruit?
In addition to the inelegance of this fruit, a green zucchini looks very similar to a cucumber. Nutritional values of both are similar too, a zucchini is a little higher in calories and protein, whereas a cucumber is higher in its fibre content. The vitamin and mineral content is significantly higher in zucchinis.
You can eat zucchinis raw or cooked. Steaming or stir-frying them are the most common methods of cooking. Below, I am suggesting my zucchini patties recipe that I have been improving for the last 8 years. My latest modification was to remove the dairy component. Please enjoy, they are so simple to make but they are delicious and always surprise new tasters.
The great Aussie Barbie is an important part of the leisure time for Australians. We are proud of our outdoor lifestyle. Many of us have family recipes for the best chops, steaks, sausages, ribs…
This simple recipe below is for the Ocean Trout and it is perfect for a summary weekend lunch. If you buy a fresh beautiful fish on Saturday morning it will take you less than 20 minutes to surprise your family or guests. It goes well with any light salad or just cut vegetables and it is always a success! Baking this trout in the oven produces very similar result in case you feel like a tender juicy fish on a rainy winter Sunday.
BBQ Ocean Trout