Cucumber: Nutritional profile

Cucumber

One thing I love about food is that it can do so much for you when you eat it. This, in my mind, makes something psychologically tastier because of the added benefits. People often think that cucumber doesn't have all that much nutritional content in it as it is pretty much 98% water- think again. Here I bring you some facts about the trusty English cucumber...

Energy: Cucumber is a good source of vitamin B which will give you a boost in your energy levels.

Hydration: Cucumber is 95% water helping to keep the body hydrated.

Immunity: The skin of a cucumber has 10% of your daily-recommended dose of vitamin C, among other daily essential vitamins.

Hair Growth: The silicone and sulphur in cucumber promotes hair growth.

Anti- Inflammatory: Cucumber is very anti-inflammatory. Place a slice of cucumber over each eye when relaxing and your puffy eyes should noticeably reduce.

Sun Burn: You know how most after- sun creams have aloe vera in them? Well Cucumber works in the same way as Aloe- in particular the dark green skin. Place the green skin over sunburn and it will be instantly cooled.

Cancer Fighter: Cucumber contains lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

Hangover cure: Cucumber has enough sugar, vitamin Bs and electrolytes to replenish nutrients after a heavy night out. Eating a few cucumber slices will reduce your hangover and headache.

Weight loss and digestion: Cucumber has an extremely low calorie per gram ratio due to its extremely high water content. The fiber found in the skin of the cucumber also aids digestion. Cucumber is therefore great for digestion problems, in addition to aiding with weight loss as it helps to flush toxins out of the body.

Blood Pressure: Cucumbers contain a lot of potassium, magnesium and fiber, which, together help regulate blood pressure. Furthermore cucumbers contaian a compound called sterol which may help reduce cholesterol.

Diabetes: The juice of cucumber contains a hormone which helps the cells of the pancreas to produce insulin. Hence it is though cucumber benefits those with diabetes.

Joint Health: Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues

Strong bones: Cucumber contains a high amount of vitamin K which helps They surprisingly have a high amount of vitamin K, provides about 17 µg of this vitamin per 100 g. Vitamin-K has been found to have a potential role in bone strength by promoting osteotrophic (bone mass building) activity.

Banana Pancakes

Pancake day... ahem.. I mean Shrove Tuesday.. is around the corner (its next week). As I have been brought up going to Christian schools, but in a family and society that is pretty much atheist  Shrove Tuesday has always been celebrated, but celebrated for the fun of making pancakes.  

As a lover of all things healthy I have adopted this pancake recipe as my go-to breakfast. The average joe who is not bothered about eating healthy often looks at me in disbelief when I say I mash egg and banana together to make my pancake mixture.  But what is so nice about fried flour and milk I ask?  The sweetness of banana and flavour of egg goes together like Catharine Zeta Jones and Michael Douglas; unconventional, unexpected, they look wrong together but they make a rather sweet and successful couple... so give it a go!  Why don't cha?!

Banana Pancakes: Makes 1 pancake

Ingredients:
1 egg
1/2 banana
baking powder
coconut oil
linseeds


Instructions:
1) Mash banana, whisk egg with a sprinkle of baking powder all in one bowl
2) Grease frying pan with coconut oil. Sprinkle pan with linseeds.  This is for added fibre and omega threes but also gives a nice crunch and helps with the non stick business.
3) Heat pan until hot then pour eggy mixture in the pan. Cook. Flip the pancake when you can see that it is mostly cooked and when you give the pan a jiggle the pancake moves in its form. So flip it then cook it for about 20 seconds more then serve on a plate.

Topping Suggestions: 
Drizzle of coconut oil
Drizzle of honey
Cocoa nibs
Peanut Butter
Berries
More banana
Greek Yoghurt
Ricotta Cheese
Sprinkle of cinnamon
Chopped roasted nuts
Seeds

... the possibilities are endless


NB:  They are not very filling so if you are not going over board with the toppings then you might want two... just saying...

Beetroot and Carrot Juice

Whilst in South Africa I have become obsessed with my fresh juice.  Luckily my two favourite cafe's in Stellenbosch do my fresh beetroot, carrot and ginger juice. Not only does this taste delicious, it is seriously healthy healthy.

The Benefits of Carrots:

"The two obvious nutrients most are aware of are vitamin A and beta carotenes. Vitamin A toxicity is possible with vitamin supplements and fish oils, but you cannot overdose on vitamin A with carrots while enjoying their extra large amounts of this vitamin.

Beta-carotene is also a major antioxidant. The vitamin A and beta-carotene help maintain vision along with the carrots' fair share of lutein. Beta-carotene also maintains epithelial tissue, the tissue surrounding internal organs. Epithelial tissues are susceptible to cancerous growths.

Carrots are also rich in poly-acetylene anti-oxidant falcarinol. Research at the University of Newcastle has shown carrot falcarinol destroys pre-cancerous cells in tumors. Carrots do help keep cancer away.

Carrots are deep soil root vegetables, and this enables them to absorb an abundant array of minerals. They are also rich in other vitamins, including the B vitamins and folates. Folate is the natural and safe provider of folic acid.

The list of nutrients doesn't really measure up to carrots' actual regenerative capacity, especially when juiced. Obviously, the unique synergy of its enzymes, vitamins, minerals, and flavonoids provides herbal healers with a magical remedy when juiced." 

Source

The Benefits of Beetroot:

Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure.

Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.

Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw beetroot.

Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculo-skeletal health and reducing the risk of osteoporosis.

Beetroot contains soluble fibre, which has also been shown to have cholesterol lowering capabilities. It also contains carotenoidsand flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.
Stabilises blood sugar

Beetroot is virtually fat free and low in calories. Although it has a 'medium' GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.

Beetroot’s iron content means it’s good for those with anaemia and fatigue.

A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.

Source

The Benefits of Ginger:

1. Eat fresh ginger just before lunch to stoke a dull appetite and fire up the digestive juices.

2. Ginger improves the absorption and assimilation of essential nutrients in the body.

3. Ginger clears the ‘microcirculatory channels’ of the body, including the pesky sinuses that tend to flare up from time to time.

4. Feeling airsick or nauseous? Chew on ginger, preferably tossed in a little honey.

5. Ginger helps reduce flatulence!

6. Tummy moaning and groaning under cramps? Munch on ginger.

7. Reeling under joint pain? Ginger, with its anti-inflammatory properties—can bring relief. Float some ginger essential oil into your bath to help aching muscles and joints.

8. Got a surgery done? Chewing ginger post-operation can help overcome nausea.

9. Stir up some ginger tea to get rid of throat and nose congestion. And when there’s a nip in the air, the warming benefits of this tasty tea are even greater!

10. Bedroom blues? Try adding a gingery punch to a bowl of soup.

Source

Toasted Coconut

Toasted coconut is one of my favourite treats.  I first had this in Kenya when we went over to a friends house for dinner. Whilst we were all sipping on cold coke’s, ginger ale’s and beers, Suzi brought out a bowl of this healthy snack. Coconut, sun, a cold bevi and the beautiful scenery of the Kenyan beach, we were really in luxury.  Not only is this snack healthy full of good fats, it is very easy to make.

Thinly slice fresh coconut (the best), or coconut chunks which you can buy at any good supermarket (I know Waitrose in England does this). 

Once all your coconut is sliced nicely, place on a tray with foil.

Sprinkle/ grind some sea salt on your coconut.  Place your tray of salted sliced coconut under the grill. Toast for five minutes until the coconut is lightly brown. Turn the slices over and toast for a further two minutes. 

And voile la! You have your toasted coconut treat. Put in a bowl and serve.  This tastes surprisingly like popcorn.  Although this treat is healthy, it is high in healthy fats. So eat in moderation- like everything I guess.   It is for this reason you will get very full quite quickly from this treat.

Happy New Year... and Happy Hangover

Happy New Year!! For New Years I went to a beach town called Hermanus in South Africa. Last night confirmed that New Years is generally celebrated the same all over the world- getting horrifically lamposted. Although this is seriously fun on the night the notorious hangover is inevitable. After doing some research this morning I thought I would share some natural and healthy ways to curb the dreaded hangover. 

Coconut Water : its super hydrating, fat-free, cholesterol-free, nutrient-packed, potassium-stacked, mega-electrolyte full stuff. As the majority of a hangover is dehydration, this stuff works a treat. 

Tomato Juice: The stuff without added sugar and chemicals (look on the back)- full of nutrients, anti-oxidants that will fight that alcohol.

 

Eggs: The yolk of an egg has lots of protein and healthy fats in there, not to mention a whole lot of vitamins. This is what your body needs to restore itself.

Bovril/ Marmite: high in Vitamin B which will relieve your hangover and replace lost salts.

Almonds: Prevent a hangover by eating 6 to 12 almonds before drinking. The North American Natives claim this will protect the body against intoxication.

Water: Drinking water is the best cure for hangovers. As a matter of fact, alternating a glass of water with an alcoholic drink can prevent a hangover. Sparkling waters with a twist of lime or lemon make a respectable replacement for a cocktail, preventing fluid loss associated with drinking alcohol. Drink a glass or two of water before going to bed to prevent dehydration.

Bananas: Eating a banana will replenish lost potassium and other minerals after drinking too much alcohol. Bananas are soothing to the digestive tract for most people and provide something solid in the stomach.

Wasabi: Along with being a delectable culinary delight, the spicy green paste known as wasabi also makes an excellent cleanse to remove toxins from the body. Wasabi stimulates blood circulation and promotes oxygenation of the cells, which helps remove waste. Infuse 2 to 4 tbsp. in a hot bath to allow the body to shed toxins through the skin to ease a hangover.

Ginger: Ginger is the time-honored cure for nausea and stomach upset. The easiest way to consume ginger is by drinking ginger ale; however, it must contain real ginger and sugar, not artificial sweeteners. Sugar too helps settle the stomach, so this is a winning combination for hangovers. Alternatively, make ginger tea by cutting a dozen slices of fresh ginger root and boiling them in 4 cups of water for about ten minutes. Remove the ginger and add the juice of half a fresh lemon and honey to taste. Drink as much of the tea as needed.

Sleep: no brainer. 

My New Roots: Superfood Haute Hot Chocolate

I am a huge fan of Sarah Britton's blog My New Roots. As a subscriber to her emails, I am constantly reading her recipes and finding serious foodie inspiration on her beautiful blog. I love Sarah's recipes because at the centre of her delicious recipes is health and nutrition. In each post she explains why each recipe is beneficial for your health. I was sent this recipe this morning and found it seriously interesting so I thought I woud share it:

Is it just me, or do the holidays sometimes feel more stressful than joyful? Tons of running around, last-minute gift making, endless social events, and no time for much else! I catch myself skipping meals and losing sleep just to keep up. Not very relaxing. This year I am making a concerted effort to book time for treating myself, because all this holiday time should feel like a holiday after all.

As an act of indulgence, but also to keep my energy high and stress levels down, I’m drinking hot chocolate. Yes, you read that correctly. And because this is My New Roots, you know that this isn’t just any kind of hot cocoa – we’re talking all-raw and all-superfood-packed deliciousness to satisfy your sweet tooth and your healthy tooth (you do have one of those, I promise).

A while back in Lisbon, I was teaching cooking classes at an Ashtanga yoga shala, Casa Vinyasa where the instructors were drinking “Macacino” constantly. I finally asked what this fragrant, chocolate-y drink was, and they told me it was like hot chocolate, but with maca. It helped them keep their stamina up, and maintain that otherworldly calmness even after teaching 9 hours a day. After making a cup for myself I realized that they were really onto something, and so I set out to create a similar treat at home in Copenhagen.

This hot chocolate is not only super luscious, it contains a whole host of superfoods to make you feel amazing all season long.

Raw Cacao: one of the best sources of magnesium found in nature, in addition to containing high amounts calcium, zinc, iron, copper, sulfur, and potassium. Cacao contains many chemicals that enhance physical and mental well-being, including alkaloids, proteins, magnesium, and beta-carotene.

Ginger: aids digestion; decreases arthritic swelling; destroys bacteria and viruses; lowers blood pressure; aids circulation.

Cinnamon: aids digestion, relieves nausea, vomiting, diarrhea; has antiseptic properties; beneficial for the heart, lungs, and kidneys; aids insulin’s ability to metabolize blood sugar.

Cayenne: reduces inflammation, relives pain, reduce blood cholesterol, clears congestion, boosts the immune system, prevents stomach ulcers, lowers risk of Type 2 Diabetes.

And of course, there is the maca…

Get your Maca on!

Maca is a root that has been grown for over 2,500 years high in the Peruvian Andes – it is in fact the highest-altitude crop on earth. The conditions in which maca grows are extremely harsh, and the plant needs to be incredibly resilient to survive and thrive. Although it resembles a large radish, maca is a member of the cruciferous family of plants (just like broccoli, cabbage, kale etc).

Maca is an “adaptogen” meaning it has the ability to balance and stabilize the body’s hormonal, nervous and cardiovascular systems. For this reason it is particularly effective for improving libido. Maca also has the ability to help us cope with stress, and stabilize our moods and energy. Boasting 31 minerals and trace elements, maca is a nutritional powerhouse and a stress-relieving, healthy addition to many foods.

The flavour of maca is kind of malty and sweet. Some people taste vanilla and butterscotch as well, but most would agree that it is quite strong and can be overpowering if used frivolously. I find taking maca in creamy foods like smoothies, or with yogurt and muesli most appealing. Start with small quantities, like one teaspoon, and work your way up to more. Remember that taking a little maca every day is better than taking a lot at one time once in a while.

Look for maca at health food stores and gourmet grocers, sold as the dried, powdered root. Make sure that the product you are purchasing is 100% root – not other parts of the plant. Store in a cool dry place.

If you do not like spiced hot chocolate, just use the first four listed ingredients, plus milk or water. If you do not have or cannot find coconut sugar, leave this ingredient out of the mix and sweeten the finished beverage with honey or maple syrup. 

You could also mix up a large batch of this and give it away as a gift! A wonderful superfood present for anyone on your list.

Superfood Haute Chocolate 

Serves 1

Ingredients:

2 Tbsp. raw cacao powder

2 tsp. maca powder

1 Tbsp. coconut sugar

pinch sea salt

pinch cinnamon powder

pinch cayenne pepper

pinch ginger powder

small piece vanilla bean, scraped (optional)

1 ½ cups milk of your choice or water

Directions:

1. Boil water or warm milk on the stove and let cool slightly. If using raw nut milk, do not heat above 118°F/42°C.

2. Whisk in dry ingredients. Serve immediately with a cinnamon stick, if desired.