An A to Z of Healthy Eating - D
An A to Z of Healthy Eating (Appearing in the Southern Daily Echo)
D...
There seems to be a dearth of healthy foods beginning with 'D', The ones that spring to my mind are dates, daikon, duck, dulse and dill. Let's take a look at each of these and find out why they're good for us and how they can be used.
Dates are great - they're high in calcium (needed for healthy bones, teeth and nerves), iron (a vital component of blood) and vitamin B3 (for the brain and heart). Dates make a superb snack, especially when mixed with nuts. I also like to use them to add a little sweetness to stews.
Daikon - What on Earth is that, you might be wondering! Well, it's a giant Japanese radish that's as big as a rounders bat and almost as heavy! Like dates, daikon are very good for us and contain a number of important nutrients including calcium, iron, beta-carotene (which turns into vitamin A) and vitamin C. Daikon can be bought from most supermarkets and add zest to a variety of salads and stir-fries.
Duck is a very good source of protein and vitamin B2 (a vital nutrient involved in energy production). Duck is also high in selenium - a powerful antioxidant that helps to fend off cancer. Duck can be delicious when served with sauces such as plum and cranberry, or see my recipe for roasted duck with spicy date sauce, below.
Dulse - don't be put off when I say this is a seaweed! Seaweeds are the most nutrient-rich food on the planet and many are absolutely delicious when flaked onto salads or soups. A handful of dulse provides more than the daily requirement of vitamin B6 and iron, and is also a very good source of potassium - a vital component of a healthy nervous system.
Dill is a herb that provides small amounts of a variety of essential nutrients. It has a crisp, grassy taste and goes really well when sprinkled on top of potato salad.
Recipe for Roasted Duck with Spicy Date Sauce (serves 4)
Ingredients
1.5kg duckling fillets
3tbsp sunflower oil
1 small tin pineapple chunks
1 large onion, chopped
1 garlic clove, finely chopped
1 tsp finely chopped fresh ginger root
1/2 tsp ground coriander
1 tsp thai green curry paste
450 ml coconut milk
1tbsp fresh coriander, chopped
5 dates, finely chopped
Pepper to taste
Pre-heat the grill and then grill the duck for approximately 25-30 minutes, turning occasionally until golden brown. Pour away any excess fat at frequent intervals.
Heat the oil a pan and then add the garlic, onion, ginger, ground coriander, curry paste and dates and stir for 1 minute. Add the coconut milk and bring to the boil. Add the pineapple and duck. Reduce the heat and simmer for 5 minutes. Sprinkle with the fresh coriander and serve on a bed of jasmine rice.
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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.
