Borscht (Cold Beetroot Soup)“0 Comments”
admin | 9:05 am | November 12, 2010 | Recipes
Beets are a good source of B vitamins, especially folate and are also rich in the electrolyte minerals magnesium and potassium. Beets have a higher carbohydrate content than most other vegetables, which makes then a significant source of energy. Beets are a good source of the minerals iron and copper, which help prevent anaemia in the blood (interestingly beet juice resembles blood). Beets also contain a good dose of vitamin C. The main phytochemical in beets, called betacyanin, gives it its purplish hue and is responsible for a lot of the health benefits. Borsht is typically made using sour cream, but for a lower fat version you can use plain low fat or fat free yogurt.
Ingredients
- 1 1/2 cups plain fat-free yogurt
- 2 Tbs. lemon juice
- 1/2 small onion
- 1 cup cooked beets
- 1 cup crushed ice
Preparation
Place the yogurt, lemon juice, onions and beets into a food processor or blender and puree until mixture is smooth. Add crushed ice, chill and serve with a dollop of yogurt on top.
Raw Avocado Soup“0 Comments”
admin | 9:02 am | | Recipes
Avocado is one of the best sources of vitamin E, the fat-soluble vitamin that is also a powerful antioxidant against cancer and heart disease. Vitamin E also helps protect the blood vessels and is important in reproductive health. This delicious green and raw avocado soup is also packed with fibre.
Ingredients
- 1 Granny Smith Apple
- 1 Cucumber
- 1 Lime
- 1 Medium size Avocado
Preparation
Peel the cucumber, the lime, and the avocado
Add the ingredients to your blender. Start off with a quarter cup of water, and add more if you like a thinner consistency.
Blend
Pour into a bowl and add a garnish of parsley, if desired.
Serves 4
Gazpacho Soup Recipe“0 Comments”
admin | 8:57 am | | Recipes, Uncategorized
Gazpacho is like a traditional French-style salad, but in soup form. Its traditionally largely tomato- based, which means its packed full of vitamin C and the antioxidant lycopene. Celery, cucumber, green pepper and spring onion all have diuretic properties, so this soup can help with water retention and high blood pressure. Garlic and onion have immune boosting properties. This soup is very low in fat (for a fat-free version, omit the olive oil), low in calories but high in vitamins, minerals and antioxidants.
Ingredients
- 600ml tomato juice
- 225g peeled, seeded, finely chopped tomatoes
- 110g finely chopped celery
- 110g finely chopped cucumber
- 110g finely chopped green pepper
- 100g finely chopped spring onion
- 3 Tbs white wine vinegar
- 2 Tbs extra virgin olive oil
- 1 large clove garlic, finely chopped
- 2 tsp finely chopped flat leaf parsley
- ½ tsp salt
- ½ tsp Worcestershire sauce
- ½ tsp finely ground black pepper
Serves 4
Combine all ingredients in a glass bowl and refrigerate over night
Diet and Depression: Meals That Heal The Blues“0 Comments”
admin | 1:21 pm | November 2, 2010 | Uncategorized
Depression is one of the most common ailments inflicting modern man. Too many resort to anti-depressive medication, without first considering the strong link between diet and depression. Diet and depression are linked because our moods are controlled by chemicals called neurotransmitters, protein substances that need certain dietary factors for their production.
Diet and Depression: The Recipe
Salmon and sweet potato kebabs on a bed of brown rice (Serves 2)
You’ll need:
2x 200g salmon steaks
300g sweet potato
Juice of ½ lime
1 teaspoon extra virgin olive oil
Freshly ground black pepper (to taste)
100g brown rice
Preparation
Remove the skin of the sweet potato and cut into 12 chunks. Parboil until cooked but still firm. Remove the skin and bones from the salmon steaks and cut into each into 6 large chunks. Alternatively thread the fish and sweet potato onto skewers. Mix the lime juice, olive oil and black pepper and pour evenly over the kebabs. Leave aside for cooking. Cook the rice as directed on the package. Place the kebabs under a hot grill for 3 minutes on each side until just cooked through. Serve with brown rice.
Diet and Depression: The Healing Ingredients
Salmon. Fatty fish, like salmon are a rich source of omega-3 fatty acids. A special type of omega 3 fatty acid, only found in fish called EPA seems to be a potent ant-depressant. Many studies have show that people who consume fish oils suffer less depression. This may be because omega 3s help to build the brain’s neural connections as well as the receptor sites for neurotransmitters. So, the more omega-3s in the blood, the more responsive we become to the effects of our anti-depressant brain chemicals. Fish is also a source of tryptophan, the pre-cursor amino acid to serotonin- the “feel-good” neurotransmitter.
Sweet potato. Sweet potato is a good source of vitamin B6, which helps convert tryptophan to serotonin. There is also some evidence that beta-carotene found in orange vegetables helps prevent oxidative brain damage which can lead to depression and memory loss.
Brown rice. The low GI carbohydrate found in wholegrains, like brown rice helps feed our brains with a more constant supply of glucose preventing sugar lows and mood swings. Brown rice is also a good source of folate, another B vitamin needed in the production of serotonin.
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