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.
Fish is a healthy protein. It is a good source of Phosphorus, which is needed to build strong bones and teeth, and also filters out waste in your kidneys. Loads of information on the health benefits of fish is available now.
What I find amazing about the fish it is how it impacts blood sugar levels. I experimented with this with one of my family members who is 73 years old and has diabetes. The blood sugar levels in the morning were constantly showing between 9 and 11, and an opinion was formed that this health condition of 20 years cannot be improved due to age. I convinced them to eat fish and vegetables for lunch and dinner just for one week. Fortunately, the schedule was followed and after a few days the morning blood sugar levels showed 5.5, which is better than mine! (The same medication was taken.)
I know this diet is not the most convenient one as it is not easy to buy fresh fish every day and find different ways of cooking it.
Check out my Coconut Fish post, that recipe is very simple and meal portions can be frozen too. The below recipe has more ingredients but it is still simple and can be also frozen.
Teff is a fine grain, it is less than 1mm diameter. Traditional Ethiopian bread is made using fermented teff flour, which is naturally gluten free. Teff, being a tiny grain, is rich in fibre. Teff also contains similar amounts of protein as lentils, about 13%.
This suggested recipe below is simple but a great entertainer. It is a very healthy choice, and quick to prepare. The Tzatziki is made with raw zucchini and has a few more secret ingredients to make it unique.
Tzatziki and Teff Crackers
Beetroots are so good that the greens do get ignored very often. If you buy new season beetroots with greens, don’t throw the leaves away, they have a higher nutritional value than the beetroot itself. You can use them as you would use spinach.
Beet greens supply good amounts of protein, phosphorus, zinc, vitamin B6, magnesium, potassium, copper, vitamins A, C and K, calcium, and even have a higher iron content than spinach. These leaves are also a great source of fiber and are packed with antioxidants.
Those who lived in winter temperatures below zero would know how important fermented foods are in winter.
Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.
Food Chemistry magazine has fascinating research articles on Kale. I have been reading through a few to find what the best ways of cooking or storing Kale are. The ways that would allow me to preserve the most antioxidants and antioxidant activity.
It seems obvious that boiling of vegetables leads to nutritional value loss. This is why steaming vegetables is much better than boiling them, unless you are utilising the stock. Well, one research article shows that there is no change in antioxidant activity after cooking Kale at 100C. Isn’t that incredible! In our first post on Kale we were talking about the defending mechanisms of Kale. So, it was found that the reaction products compensate well for the loss of antioxidant activity existent in the uncooked Kale.
Another research article found that frozen Kale can be stored for 6 months and there will not be a change in antioxidant activity. For this recipe below, Kale can be prepared as needed and stored in the freezer.
I used different Kale this time. And I am finding that Tuscan Kale is easier to use.