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.

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