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.
Tomatoes do us the power of good. Packed with essential nutrients like calcium, magnesium, folic acid and vitamin C, they assist with a range of essential biochemical processes including muscle contraction, nerve stimulation and disease prevention. In cooking, tomatoes are amazingly versatile and can be found in a myriad of sauces, salads and stews.
Tuna, like most fish, provides us with some very important nutrients in amounts that can’t be found in fruit and vegetables. In particular, there’s the essential fatty acid omega-3 (vital for a healthy heart) and there’s the mineral selenium (an antioxidant associated with cancer prevention).
Turkey is a good source of protein, as well as a variety of minerals (such as zinc and phosphorus) and vitamins (such as vitamin B12 and niacin). And turkey is not just for Christmas either - it goes well in sandwiches and burgers (wheat-free bread is best), with a dash of cranberry sauce of course!
Turnips are a great vegetable for cleansing the blood of toxins and helping the body to reach its natural non-acidic (alkaline) state. They also provide a wide variety of nutrients including calcium (for bones, teeth, muscles and nerves) and vitamin C (essential in fighting disease).
Tofu is an excellent source of protein, and especially useful for people who don’t eat meat. It provides a whole range of health benefits including lowering cholesterol levels, balancing hormones and providing a degree of protection from cancer. So, what on Earth is tofu and where does it come from? Well, it’s made naturally by mixing the milk from hot soybeans with a coagulant. Tofu is very popular in Japan – my home for eight years and the place where I became interested in health and nutrition.
Here’s my recipe for Spanish Tuna Stew……
3tbsp Olive Oil
1 Large Onion
1 Tub of Cauldron Marinated Tofu
200g Tomatoes, chopped
700g New Potatoes, halved and with the skins on (boiled and cooked)
3 Green Peppers, chopped in to chunks
100ml Vegetable Stock (2 stock cubes)
900g Tuna Fillet (cooked and cut in to chunks, this can be replaced with Turkey if desired)
100g Turnips, cut in to chunks
Salt and Pepper to taste
Fry the onion in the olive oil until golden brown. Add the garlic, tomatoes, green pepper, turnips, new potatoes, vegetable stock and season with the salt and pepper. Bring to the boil and simmer for 15-20 minutes.
Add the tuna and tofu pieces then simmer for a further 8-10 minutes or until thoroughly cooked. Serves 4.
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