Marinated Zucchini Salad

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!

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Marinated Zucchini Salad

Ingredients:

 5 small zucchini
100 g soft goat cheese
Marinade:
1/4 cup lemon juice
2 tablespoons apple cider vinegar
1/3 cup olive oil
2 small gloves of garlic (finely minced)
1/4 teaspoon of cayenne pepper
1/2 teaspoon table salt
1/3 cup chopped fresh mint
1/3 cup chopped fresh parsley
Optional:
150 g cherry tomatoes

Method:

1. Thinly slice zucchini using a vegetable peeler, or a knife if preferred.
2. Combine all the marinade ingredients in a large jar and shake. Add zucchini and shake gently to mix the marinade through the zucchini. Leave the jar in the fridge for an hour.
3. Lay out marinated zucchini from the jar on a shallow serving plate and crumble the goat’s cheese coarsely over the salad. Optionally, decorate the salad with halved mini tomatoes.
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Lemon and Cashew Dessert Recipe

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.

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Brown Lentil Hummus Recipe

I had a few posts on legumes previously, please search ‘legumes’ to access them. Lentils are a high protein, high fibre member of the legume family.

Traditional hummus is made of chickpeas, and chickpea hummus is a very smart food.

Here is a comparison of the brown lentil and the chickpea for your review:

One cup of cooked  brown lentils contains: Sugar 4g, Fiber 16g, Protein 18g, and Iron 37%. Total 230 Calories.

One cup of cooked chickpeas contains: Sugar 8g, Fiber 12g, Protein 15g, and Iron 26%. Total 269 Calories.

(http://nutritiondata.self.com)

So, I’ve just experimented with hummus made of brown lentils, and I love it!

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Brown Lentil Hummus

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Fish Stew Recipe

Fish

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.

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Fish Stew

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Trio Colour Salad Recipe

My Trio Colour Salad might sound too simple but it is elegant and very tasty. I also love this salad because:

  1. It’s convenient. The root vegetables can be stored very well, unlike the greens that you need to buy on a day. I use them raw in this salad so it is very quick to prepare.
  2. It’s excellent for weight management. These root vegetables are packed with nutrients, also are high in fibre that help to keep you feeling full longer and are also low in calories.
  3. It’s a healing salad. They reduce chronic inflammation due to Choline nutrient.
  4. It’s very healthy. Beets contain an antioxidant called Alpha-Lipoic acid, which has been shown to lower glucose levels and increase insulin sensitivity.
  5. It’s beneficial for your health. Carrot is a unique source of vitamin A.
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You will need this Strip Slicer

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Tzatziki and Teff Crackers Recipe

Teff

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.

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Tzatziki and Teff Crackers

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Poppy Chestnuts Recipe

Chestnuts

Warning, these Poppy Chestnuts are addictive!

Are chestnuts really nuts? The high content of carbohydrates and low content of fat in chestnuts set them apart from the other nuts, but they really are nuts 🙂

If you are on a Paleo diet and wish to have more carbohydrates, chestnut flour is the perfect ingredient to use, for example to thicken sauces.

Chestnuts also contain the highest amount of vitamin C in comparison to other nuts. Cooking, however, significantly reduces the vitamin C content of the chestnuts. Still, boiled and roasted chestnuts can be good sources of vitamin C since it may amount to about 25% of the recommended dietary intake for an adult man or woman.

Chestnuts are very special, because there is 20-30 times less phytic acid in chestnuts than in other nuts like almonds or walnuts. Phytic acid is only present in grains, legumes and nuts. I’ve also learnt something new about phytic acid. Phytic acid impairs absorption of iron and zinc, and to a lesser extent calcium, during consumption of a meal. It doesn’t affect any subsequent meals though.

So, it seems like having almonds as a snack between meals is a very good idea. And legumes and grains should be soaked before cooking, as soaking reduces the phytic acid content significantly. On the other hand, phytic acid was found to be effective against kidney stones. Maybe snow peas can be a good snack too?

Chestnut flour tastes great and it is gluten free. I really wanted to have something unique and personal made with chestnut flour, and here is the outcome below, the Poppy Chestnuts recipe.

Although for a well balanced diet occasional phytic acid is not a problem and phytic acid content in chestnuts is insignificant, I just need to remember now to have them separate from the main meal!

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Poppy Chestnuts

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