Life is richer when you’re glowing
with health. We’ve got the recipe for a total wellness overhaul
Want bags of energy, fewer sniffles and
glowing skin? Who doesn’t! Luckily, it’s not an impossible dream. For a body
that runs like a well-oiled, illness-fighting machine, you simply need to make
a few easy diet swaps.
‘Diet is inextricably tied to your health
and this connection goes beyond mere fuel to supporting just about every bodily
function and the health of tissues and cells,’ explains Pat Thomas, co-author
of Neal’s Yard Remedies’ new book, Healing Foods ($26, DK Books).
Reviving your body with the right nutrients
will help to reduce stress, kick-start your digestion and eliminate toxins from
your body. But, no single food can supply all the nutrients you need, so it’s
important to include as many different foods in your diet as possible.
‘Scientists have discovered more than 1, 200 phytochemicals present in fruit,
vegetables, beans and grains and animal products, and - although they’re not
essential - many of these appear to have a positive impact on health and
wellness,’ says Pat. ‘The goal should be to increase diversity, not quantity,
and aim for around 30 different foods a day to ensure you get a wide range of
essential nutrients.’
Reviving
your body with the right nutrients will help to reduce stress, kick-start your
digestion and eliminate toxins from your body.
Feeling daunted? Don’t! What this means is
a huge range of exciting foods to choose from for your wellness boost. We’ve
enlisted Pat’s help to steer your menu in the right direction.
Veggie power
Ready to supercharge your menu? Start by
increasing your levels of phytonutrients - plant compounds with a powerful health-protective
punch. Here’s the best of the bunch...
The disease fighters: Green foods like cabbage are rich in anti-cancer antioxidants such
as lutein, chlorophyll and insoles.
The skin smoothers: Purple fruits such as grapes are packed with anthocyanin and
resveratrol, which support healthy ageing.
The vision enhancers: Lycopene, found in tomatoes, watermelon and red peppers, helps to
protect against loss of vision.
The immunity boosters: The beta carotene in oranges and carrots keeps your immune cells firing
to ward off illness.
3 ways to eat smarter
Add Pat’s top foods to your plate for
a nutritional kick-start
Buckwheat: ‘Pseudo
grains like buckwheat can be used as flours, sprouted, cooked like rice or
soaked to make a nutritious drink. Buckwheat is one of my favorites because
it’s so good for blood sugar control, it’s easy to digest and it helps maintain
a healthy hormone balance.’
Buckwheat
is one of my favorites because it’s so good for blood sugar control, it’s easy
to digest and it helps maintain a healthy hormone balance.
Berries: ‘Berries
are rich in antioxidants and packed with vitamins. Most berries have big
benefits for your heart and eyes and contain substances known to fight cancer.
Freeze fresh berries for later or use dried berries out of season by adding
them to porridge or smoothies.’
Fermented foods: ‘Fermented foods such as Asian kimchi, sauerkraut and miso contain
friendly bacteria that can help keep your gut healthy. We now understand that a
healthy gut is important for both our physical health and emotional wellbeing.’
Fermented
foods such as Asian kimchi, sauerkraut and miso contain friendly bacteria that
can help keep your gut healthy.
The well thy diet
Rev up your menu with these health-boosting
meal ideas
Energizing snack
Humus with coriander: Chickpeas release
their energy slowly, so humus is a great snack to keep hunger at bay between
meals. This recipe is delicious with oatcakes or whole-meal crackers.
Humus
with coriander
Chickpeas help to keep your gut healthy.
Sesame seeds act as a general health tonic.
Coriander adds flavor without the need for
salt.
Garlic has antibacterial immune-boosting
properties.
How to make the humus
·
Preheat the oven to 170°C/325°F/Gas Mark 3.
·
Place 2 large, peeled garlic cloves in a small
baking dish, add 120ml olive oil, 1 tablespoon of white wine, ½ a teaspoon of
chopped thyme leaves and ½ a teaspoon of chopped rosemary leaves. Cover the
dish with foil and bake for 40 minutes or until the garlic is soft. Blitz the
mixture briefly in a blender to make a purée.
·
Put 1 tablespoon of the purée in a blender with
400g cooked chickpeas, 3 tablespoons of dark tahini paste, the juice of ½ a
lemon, 1 teaspoon of crushed coriander seeds, ½ a teaspoon of smoked paprika, 1
tablespoon of extra virgin olive oil, and salt and pepper.
·
Blitz to a semi-coarse paste. Add 2 teaspoons of
black sesame seeds, taste, and add more seasoning or lemon juice if needed. If
the mixture is dry, add water. For a smooth texture use a hand-held blender and
add the sesame seeds along with the rest of the ingredients.
·
Serve in a bowl with a sprinkle of pomegranate
seeds and coriander leaves.
Balancing soup
Watercress soup: Watercress is a true
super-food. It contains an abundance of phytonutrients that help to support
women’s health. This salad staple is also wonderfully nourishing.
Watercress
is a true super-food.
Onion is rich in phytochemical compounds to
boost skin.
Watercress contains cancer-inhibiting
properties.
Pears are low in calories and high in
dietary fiber and antioxidants.
Crème Fraiche is a good source of calcium.
Olive oil contains good essential fatty
acids.
How to make the soup
·
Fry 1 onion in butter until soft, stirring to
prevent burning. Add the stalks of a large bunch of watercress, 3 chopped pears
and 1 liter of vegetable stock.
·
Season and simmer for 15 minutes. Remove from
the heat, add the watercress leaves and blitz the soup in a blender. Stir in
200ml crème fraiche and the juice of ½ a lemon.
·
Serve the soup garnished with Parmesan cheese.
Positive brekkie
Homemade granola: A healthy breakfast can
set the scene for better health choices throughout the day. This combination of
granola, fresh fruit and honey provides a wealth of nutrients to support your
wellbeing.
·
Rolled oats contain several nutrients that
support a stressed nervous system.
·
Banana is packed with potassium, which regulates
nerve function.
·
Pumpkin seeds are full of stress-busting
magnesium, B vitamins and tryptophan.
·
Honey contains antioxidants to protect cells,
·
Sultanas are rich in vitamins, minerals and
antioxidants.
How to make the granola
Drizzle rolled oats with honey on an oiled
baking tray and toast in the oven until golden.
Remove and leave to cool. Mix with
ingredients such as pine nuts, pumpkin seeds, dried fruit and bran flakes to
taste.
The world in food
Take your taste buds on a culinary holiday
inspired by some of the world’s healthiest diets
The Arctic diet
The lnuit people of the Arctic eat a fish
and meat- based diet. Living in such a remote region provides little access to
grains, fruits or vegetables, but they maintain good health by eating a wide
variety of freshly caught foodstuffs containing a broad spectrum of nutrients.
The Mediterranean diet
Renowned for its life- preserving
properties, the Mediterranean diet is packed with fresh veg and fruit, some
whole-grains, olive oil, fish and small amounts of red wine and meat.
The Japanese diet
Traditional Japanese food is high in
fat-soluble vitamins and minerals from seafood and organ meats. It’s rich in
digestion-boosting fermented foods like tempeh and miso, too. This
nutrient-filled diet contributes to the low Japanese obesity rate.
