Food & recipes

Nutrition News: Tips and advice on eating well

Discover why an egg a day could be all you need to keep the doctor away, plus much more

EGGING ON

Pens to the ready ladies, there’s a new item to add to your list of superfoods. Once given a pretty bad press by food experts, researchers now claim that eggs are in fact one of the most nutrient-packed foods around. The study published in the Nutrition and Food Science Journal, discovered that people who ate eggs had higher levels of essential amino acids than those who didn’t eat them. The lutein and zeaxanthin in eggs makes them particularly good for your eyes, as these two nutrients help reduce the risk of developing cataracts and are also thought to prevent macular degeneration, a leading cause of blindness. Now get cracking!

ANTONY WORRALL THOMPSON’S SEASON’S EATINGS…

BROAD BEANS

The broad bean (Vicia faba) is thought to have originated before the Bronze Age, some time after other European pulses. They are also known as the Fava, Horse, Field, Tick and Windsor bean. Most of the broad beans you can buy will need podding. You can cook the broad bean seeds and eat the whole thing.

SIMPLE: Broad beans can be served raw, tossed in four parts olive oil to one part lemon juice and a handful of freshly grated parmesan.

DIP: Great with crudités, purée broad beans using a vegetable mouli, which will mash the bean flesh but leave the skins behind. Add cream, one teaspoon of chopped mint, salt, pepper and a hint of sugar.

CREAMY: Good with grilled meat or fish, boil podded broad beans for two minutes, drain and pop out of their skins. Put into a saucepan with some chopped chives, chervil and summer savoury, moisten with five tablespoons of stock and add a touch of caster sugar, salt and black pepper. Boil until the liquid has almost disappeared. Beat an egg yolk with 150ml double cream, add to the beans and warm.

Go to octopusbooks.co.uk for information on Antony’s new recipe book, Antony Makes it Easy, (18.99 Mitchell Beazley Publishers).

A study from the Netherlands has discovered that omega 3, found in oil fish, can promote a feeling of calm

THE FOOD DOCTOR

This month, the Food Doctor, Ian Marber tests out his sweet tooth with these sugar alternatives

Xylitol UK, 250g, £2.39, Goodness Direct

Sugar alternatives perpetuate the desire for sweet food, which isn’t an ideal. At least we have some natural alternatives here. Xylitol is made from birch trees and so is all natural, has negligible calories compared to sugar and doesn’t trigger insulin.

Biona Agave Syrup, £3.19, Planet Organic

Agave is also natural as it is derived from a cactus-like plant. It has a lower GI than sugar (around 30) and so its impact on blood glucose levels is less severe. Agave syrup is quite thick and as it’s sweeter than most honeys so it should be used sparingly.

Organic Clear Honey, £2.19, Sainsbury’s

Honey has long been seen as the ‘natural’ alternative to sugar, but not all honeys are equal. Some, such as Manuka honey, boast anti-viral properties but, like clear honey, still resemble sugar in their make up as they usually contain around 30 per cent glucose.

The Food Doctor is Ian Marber, principle nutrition consultant at The Food Doctor Clinic. Visit fooddoctor.com

A deeper shade

We all know the health benefits of garlic: lowering blood pressure, fighting heart disease and warding off colds – to name just a few. But, did you know that black garlic, which is simply the white variety naturally aged, is far superior when it comes to packing a healthy punch? This kind has a greater antioxidant content and through the fermentation process S-Allycysteine is produced, which is a natural compound thought to help prevent cancer.

The darker variety is made by simply exposing normal garlic to humid air for about a month, making the cloves look sticky, soft and chewy. The taste is vastly different to the paler type; it’s almost tender and has the perfect combination of sweet and savoury. For an extra depth of flavour to your mushroom risotto, try using the black variety. Or, sprinkle over your favourite salad for something a bit different. For more recipe ideas visit blackgarlic.co.uk.

PILL POPPING

GO COCO LOCO

Organic raw cold-pressed virgin coconut oil is a great tasting way of looking after your health. Coconut oil helps strengthen your immune system, fight infection, boost your energy levels and optimise your weight by increasing your metabolism.

Coconut contains the right kind of fat and in the right amount as opposed to a low fat diet that can make you gain weight. Fat is a major component of every cell in your body – your brain contains 60 per cent fat and cholesterol. Your body needs fat and if you do not eat enough of it, it will increase its production of fat-making enzymes.

This is why many people who are on a low fat diet develop intense cravings. Virgin coconut oil is rich in antioxidant nutrients and has the highest content of lauric acid, up to 30 per cent, and can provide fantastic benefits such as making your skin younger and hair looking healthy and shiny. Use Tiana Coco Oil, which is 100 per cent pure and cholesterol free, for all cooking and baking, as it has a wonderful, delicate coconut flavour and is available from the Nutri Centre.

Naomi Beinart is a highly regarded medical nutritionist. For more healthy information visit Naomi’s website at beinartnutrition. co.uk

BATTLE THE ONSET OF OSTEOARTHRITIS WITH SEAWEED, WHICH IS PACKED FULL OF JOINT SUPPORTING VITAMIN B6, ZINC AND MANGANESE

SNACK ATTACK

CHICKEN WITH SHALLOTS

This is a quick and easy recipe, perfect with a summery salad. For more healthy recipes go to ukshallot.com

Ingredients

4 skinless chicken breast fillets
12 shallots, peeled
4 garlic cloves
16 good quality pitted green olives
2 sprigs fresh thyme
2 tablespoons extra virgin olive oil
2 tablespoons sherry vinegar

Preheat the oven to gas mark 5 and arrange the chicken breasts in a shallow roasting tin. Tuck the shallots, garlic and olives in around the chicken and place the thyme sprigs on top. Drizzle over the oil and season. Bake for 20 minutes, then remove from the oven and pour over the vinegar. Cook for a further 10 minutes.

GOING UP

The Taste Barometer

FROZEN FACTS

Frozen greens are better for you, a study conducted by the Institute of Food Research has found. This is because the nutritional content of fresh vegetables begins to deteriorate from the minute they are picked.

A BIT FISHY

A recent study by the European Federation of Asthma and Allergy Associations found the high levels of magnesium in fish can increase lung capacity by up to six per cent.

GO NUTS

Pistachios are a rich source of vitamin E and antioxidants and could help reduce the risk of lung cancer.

GOING DOWN

BLOOD PRESSURE

Suffering stress? Try a glass of celery juice. A recent study at the University of Chicago Medical Center has discovered that it is particularly good at reducing blood pressure.

BIG CHILL

Refrigerating food isn’t always a good idea. A study conducted on two watermelons found that the beta-carotene levels were halved in fruit that was refrigerated.

FIZZY DRINKS

Too many fizzy drinks can cause your potassium to drop too low. And, as the bubbles are caused by pumping carbon dioxide into liquid, you are drinking a waste product.