It seems that (greedy) food conglomerates and their shareholders will stop at nothing to minimise cost while making as much money as they can from their products by using food, well-documented to have huge and negative impact on our health (hydrogenated fats, GMO ingredients, highly processed and refined ingredients (salt, sugar, oils, grains, etc.) obtained by extreme heat or solvents, or both — stripping food from any nutritious value and creating a product that can be kept for a — ridiculous — extended period of time, also known to contain chemical residues, preservatives, colourings, taste enhancers, fillers, various additives and many other things that it seems we are discovering every day…) At the end of the day it is always about money and never about the customer. So let’s talk about Superfoods What are Superfoods? Superfoods are natural foods that are low in calorie and nutrient-dense (See ANDI, MANDI, ORAC articles), with high levels of antioxidants, known to help the body fight cellular damage from free radicals. These antioxidants boost the immune system and are proven to play an active role in the prevention from cancer and promoting cardiovascular health. At present, there is no definitive list of Superfoods, and there are some fruits and vegetables with extremely high concentration of antioxidants; however, they are not all known worldwide (i.e. goji berries have only been globally noticed in the last few years, while Tibetans have been eating them by the handful for centuries, the same for açaì berries, maca, baobab, aloe vera, etc.)
In order to preserve nutrients and essential antioxidants, it is crucial to use the right cooking method, avoiding boiling in too much liquid and for too long, and over-cooking vegetables in general — vegetables will always tell you when they are overcooked: their taste changes and become bitter (i.e. broccoli…). It is always best to eat vegetables and fruits raw (it is recommended that 75% of the diet should consist of raw food: salads, crudités, smoothies or fruit/vegetable juices (although they have lost most of the fibre), and that one main dish daily should be a salad) and as much of a range as possible. Think rainbow. Want an idea of a ‘Superfoods‘ dinner? Pan-fried fillet of mackerel served with sweet potatoes and steamed kale, and side of fresh watercress salad sprinkled with mixed seeds and walnuts pieces, with a little vinaigrette (extra virgin olive oil (EVOO) and freshly squeezed lemon juice) and a handful of chopped parsley and coriander. Hints: Marinate the mackerel fillets — same recipe as the vinaigrette, but add crushed garlic and a bit of puréed ginger — for 5 minutes. Using a frying pan, make sure the pan is really hot, put the fillets skin down, add salt and pepper to taste, and fry for 5 minutes with only 1/4 of a teaspoon of coconut oil, then place the pan in a hot oven (200˚c) for another 5 minutes. The middle should still be soft, and the skin crispy. You can roast the sweet potatoes or mash them — once mashed, season and add 1 tbsp of EVOO (instead of butter) and finely chopped parsley. To steam the kale, just place the leaves in a pot with a very little water and salt — the leaves will steam instead of boiling. Keep lid on until cooked. Bon appétit. It is important to notice that no matter how many litres of carrot or pomegranate juice one drinks everyday or how many bowls of blueberries one has for breakfast, when added to a very poor diet and lifestyle, one would not rip the benefits of those Superfoods. * Based on their ANDI Score Sources:
American Cancer Society: “Citrus Flavonoids Show Promise.” Medscape CME: ” Vitamin C May Be Effective Against Common Cold Primarily in Special Populations.” Heimer, K. Journal of the American Academy of Nurse Practitioners, May 2009; vol 21: pp 295-300. Gorton, H. Journal of Manipulative Physiological Therapeutics, October 1999; vol 8: pp 530-533. Dayong, Wu. The Journal of Nutrition, June 2007; vol 137: pp 1472-1477. The Journal of Federation of American Societies for Experimental Biology: “Selenium deficiency increases the pathology of an influenza virus infection. Zakay-Rones Z. Journal of International Medical Research, March/April 2004; vol 32: pp 132-140. Roschek Jr., B. Phytochemistry, July 2009; vol 70: 1255-1261. Vlachojannis, JE. Phytotherapy Research, June 22, 2009; online. Guo, R. American Journal of Medicine, November 2007; vol 120: pp 923-929. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley & Sons; 2006. Krikorian R, et al. Blueberry supplementation improves memory in older adults. http://pubs.acs.org/doi/full/10.1021/jf9029332. Accessed Feb. 9, 2010. Age-related Eye Disease Study (AREDS). National Eye Institute. http://www.nei.nih.gov/amd/. Accessed March 24, 2010. Cooper DA. Carotenoids and health and disease. Journal of Nutrition.2004;134:221S.
0 Comments
Leave a Reply. |
It is all about FOOD™ This Blog offers an easy-to-read condensed descriptive of food groups, nutrients, and their role on our body; cooking processes; world news with major impact on food and consumers; comprehensive reviews of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices. Author Olivier is a Michelin trained chef, a registered Naturopath and Nutritional Therapist, embracing fully his passion for good food and healthy eating. Archives
April 2022
Categories
All
|