An A to Z of Healthy Eating - B
There are bundles of beneficial foods beginning with 'B'... bananas, blackberries, blueberries and blackcurrants are all great sources of vitamin C, while beetroot and broccoli are good sources of calcium, iron, folic acid and phosphorus.
Today I'm supplying a Nutrichef recipe for Marinated Bass with Beansprouts in Black Bean Sauce, served on a bed of Brown Rice or Barley. But first, here are the benefits of each of these ingredients:
Sea Bass is a good supplier of a variety of nutrients, especially Omega-3 (one of the essential fatty acids - fats that are actually good for us!). Bass also provides the mineral selenium, a vital nutrient that combines with vitamin E to counteract the harmful effects of cancer-causing 'free radicals' in the body.
Beansprouts are packed with vitamin B3, a lesser known vitamin that's important for a healthy heart. They're also great suppliers of enzymes - biochemicals that play a very important part in digestion.
Black Beans are a great source of protein and dietary fibre. They also provide folic acid - a nutrient needed by everyone, especially mums-to-be!
Brown rice is a great supplier of healthy carbohydrates, and therefore a very good source of energy. It also provides a number of minerals including calcium, iron and magnesium, and vitamins including B3, B5 and B6. Brown rice has been found to relieve depression.
Barley provides many of the same nutrients as brown rice and helps to soothe the digestive tract and liver. It is also effective at healing stomach ulcers and lowering cholesterol.
Marinated Bass with Beansprouts in Black Bean Sauce, served on a bed of Brown Rice or Barley
Ingredients:
Marinade:
2 fillets sea bass
3 tbsp tamari
2 tbsp maple syrup
pepper to taste
Stir-fry:
200g beansprouts
1 finely chopped onion
3 tbsp black bean sauce
1 head broccoli
1 tbsp sunflower oil
Marinate two fillets of sea bass in the tamari and maple syrup. Add a little pepper to taste. Marinate for 12 to 24 hours. Remove the bass form the marinade, then pan-fry until cooked through. Stir-fry the vegetables and serve with the fish on a bed of rice or barley.
There are bundles of beneficial foods beginning with ‘B’… bananas, blackberries, blueberries and blackcurrants are all great sources of vitamin C, while beetroot and broccoli are good sources of calcium, iron, folic acid and phosphorus.Read also:
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An A to Z of Healthy Eating - O
Olives, oranges, onions and oats, these are just some of the foods beginning with 'o'. Before we look at each of these, I'd like to discuss oregano and okra. -
An A to Z of Healthy Eating - T
Today we're on foods beginning with 'T'. There are some common ones like tomatoes, tuna and turkey, as well as the less often eaten turnip and tofu. -
Crohn’s Disease
Crohn's disease is a long-term inflammation of any part of the digestive system, although it usually occurs around the join of the small and large intestine. Symptoms of Crohn's disease include diarrhoea, indigestion and intestinal cramps. The cause is unknown, but is believed to be the result of an infection.
