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.
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.
So, I’ve just experimented with hummus made of brown lentils, and I love it!
Brown Lentil Hummus
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
If you like grains you will love pearl barley. This grain takes a well deserved place in the same rank with quinoa and buckwheat. Barley contains a good amount of protein that is comparable to the protein amount in quinoa and all legumes. Barley also has a very special soluble fibre. There was a study early this year to investigate the effect of barley on cholesterol metabolism. One group of hamsters was fed barley bran and another was fed oats bran. Both lowered the concentration of plasma LDL-cholesterol significantly in comparison to the control group, although barley outperformed Oats in some other parameters. In conclusion, the article states ‘These results indicate that dietary …(barley bran).. reduces the concentration of plasma LDL cholesterol by promoting the excretion of fecal lipids, and regulating the activities’ …of the special enzymes that catalyse a reduction reaction. (Food Chemistry, Volume 169, 15 February 2015, Pages 344-349)
It is easy to increase calcium intake for anyone who loves dairy products; there is such a variety of dairy products on Australian market. And if you are vegan? Or, if you have developed an intolerance to dairy products, then it is more complicated. After reading a few articles on calcium, I made a list of non-diary products that are high in calcium content. Then, I came up with this idea for a dish that is very hard to name. It goes very well with a breakfast, also it is a good healthy snack for the day.
Maximilian Bircher-Benner was a Swiss physician and a pioneer nutritionist who created muesli.
Pumpernickel is originally from the region of Germany called Westphalia. However, versions of Pumpernickel are also popular in the Netherlands where it is known as Roggebrood and has been a part of the local cuisine for centuries. The traditional Westphalian Pumpernickel is a whole-grain bread made from rye flour and coarse rye meal. The bread is baked and steamed for up to 24 hours. This is why Pumpernickel has a distinct sweet aroma. The Quinoa bread below was inspired by the legendary Pumpernickel. It takes a day to make it, but requires very little of your time!
In Italian Arancini mean “Little Oranges”. Although, in some regions of Italy Arancini have conical shape, and in others – they are called just “Rice Balls”. I love Arancini, and the results of experimenting with Quinoa are below.