You’ve heard that nuts can fit into a healthy diet. Though they are fatty, most kernels are packed with monounsaturated fat that boosts good cholesterol counts.

Harvard researchers have found that women who eat roughly a handful of nuts (or a tablespoon of peanut butter) five times a week are 20 per cent less likely to develop Type II diabetes.

Dont feel left out, guys … the researchers believe the findings apply to you too.

Eating fish is a good idea. It protects against heart disease and may even ease depression. Now comes news that comsuming oily fish may reduce the risk of developing asthma. In a University of Cambridge study of 770 volunteers, researches found that those with symptomatic asthma were less likely to report having eaten fish at least twice a week throughout the year than those without asthma.

Oily fish such as salmon and mackerel are high in omega-3 polyunsaturated fatty acids, which, according to study author Dr Bipen Patel, may reduce the production of substances that can cause constriction and inflammation in the airway. More research is needed to confirm this, but in the meantime, enjoy fish for its other benefits.

A healthy, balanced diet is key, experts say, but these foods may have an extra punch.

Leafy greens: Deep green leafy vegetables are packed with lutein, vitamin A and folate, nutrients that may help prevent colon and ovarian cancer.

• Spinach
• Kale
• Collard greens
• Dandelion greens

Curry: Yellow curry contains cur-cumin, a pungent spice that may help prevent melanoma and other types of cancer cells from proliferating.

Cruciferous veggies: These contain phytochemicals that may cut the risk of stomach, breast and skin cancers.

• Broccoli
• Broccoli sprouts
• Cabbage
• Bok choy
• Cauliflower
• Watercress
• Swiss chard

Berries: These fruits contain antioxidants such as polyphenols, which counteract and repair cell damage.

• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Cranberries
• Red grapes
  
  Tomatoes: Studies suggest that having a tomato-rich diet may help lower the risk of developing both lung and stomach cancer.

by Diana Rattray

Dress this flavourful salad with a homemade mustard dressing or your own favourite dressing or vinaigrette. For 2 servings.

• Ingredients :
  8 ounces sliced grilled or roasted chicken breast (about 2 chicken breast halves)
  1 small romaine lettuce
  cherry tomatoes
  1/2 cucumber, sliced
  1/2 small onion, sliced
  black olives, sliced
  2 hard-boiled eggs, sliced
  1/4 cup pecan halves
  
  Mustard Dressing
  4 cloves garlic, sliced
  3/4 cup olive oil
  2 tablespoons vinegar
  3 tablespoons grainy mustard
  1/4 teaspoons salt
  1/8 teaspoons ground black pepper
  1/4 teaspoons dried basil

On 2 salad plates, arrange lettuce, chicken, and remaining ingredients.  Use the mustard dressing, a vinaigrette, or your own favourite dressing.

Mustard Dressing – In a saucepan, cook garlicin oil over low heat until tender and turns yellowish.  Remove heat and let cool.  strain the oil into a cup or small bowl.  Discard the sliced garlic.  In a blender, combine the strained oil, vinegar, mustard, salt, pepper and basil.  Blend until smooth.  Pour into a container and serve with the salad.

Cucumbers were thought to originate over 10,000 years ago in Southern Asia.  Early explorers and travelers introduced this vegetable to India and other parts of Asia.  It was very popular in the ancient civilizations of Egypt, Greece and Rome, whose people used it not only as food but also for its beneficial skin healing properties. Greenhouse cultivation of cucumbers was originally invented during the times of Louis XIV, who appreciated this delightful vegetable. Later the early colonists introduced cucumbers to the United States.

Cucumbers are scientifically known as Cucumis Sativus and belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. Varieties of cucumber as grown either to be eaten fresh or pickled.

Health Benefits
The cucumber’s flesh is primarily composed of water but also contains ascorbic acid (Vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swellings. Cucumber’s skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium.

A Radiant Complexion
The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber’s high water content makes it naturally hydrating – a must for glowing skin. Cucumbers are also used topically for various types of skin problems, including swelling under the eyes and sunburn. Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which explains why cucumbers are often helpful for swollen eyes, burns and dermatitis.

Where did salads originate?

The answer to this question depends upon what you are referring to.   The ingredients and recipes depend upon what was available and its socio-cultural attitudes towards the ingredients (country, seasonal or non-seasonal, nutritional values, etc).

The Green Salad or Garden Salad is most often composed of vegetables, especially the leafy kind such as lettuce, spinach, spring onions, tomatoes, cucumbers, peppers, capsicum, mushrooms, carrots, celery, radishes, etc put together in a manner known as vegtabling.  The salad leaves are cut or torn into bite-sized fragments and tossed together, or maybe placed in a predetermined arrangement.  Other ingredients are sometimes added to salad to make it tastier ie hard boiled egg, sweetcorn, shrimps, cheese, etc.  Salads without any meat are known as dinner salad, whilst those which contain chunks of chicken or tuna, or slices of meat and salmon are usually referred to as the entree salads. These kind of salads are often served with a dressing.

Fruit salads consists of various kinds of fruits, served either in their own juices or a syrup. A fruit salad can be served as an appetizer, a side-salad, or even as dessert.   When served as an appetizer or as a dessert, fruit salads are also commonly known as fruit cocktail.

Common types of salads =  Caesar Salad  ;  Chicken Salad  ;  Coleslaw  ;  Egg Salad  ;  Fruit Salad  ;  Pasta Salad  ;  Russian Salad  ;  Tuna Salad ;  Taco Salad and many others

Common types of dressings =  Balsamic Vinegar  ;  Caesar Dressing  ;  Mayonnaise or yoghurt based Dressing  ;  Bleu Cheese Dressing  ;  Russian Dressing  ;  Thousand Island Dressing  ;  Italian Dressing  ;  Vinaigrette and many others.

Tomatoes originated in South America and were spread by the Spanish throughout their colonies.  In Europe in the 1540s, the tomato became known as poma d’oro (gold apple) in Italy; and pomme d’amour (love apple) in France.  Initially, tomatoes were regarded with suspicion, considered poisonous and even worse an aphrodisiac.  This mistrust was founded by their presence in the Solanaceae family, whose other members include the deadly nightshade plant, eggplant, capsicum and potatoes.

Fruit or Vegetable?

Botanically, the tomato is a fruit and so was taxed as one in 19th century America, much to the ire of growers.  Finally in 1893, a law was passed declaring it a vegetable.  However, sweet recipes do exist for their use.  Italian peasants were some of the first people to add tomatoes to their bland diets.  Today, tomatoes are an integral part of many cuisines worldwide – Italy, Spain and the Middle-East all have larger repertoires of dishes which seem inseparable from the tomato.

Spinach is widely known because of the famous character “Popeye the Sailor”.  Spinach is probably one of the best healthy leafy vegetables since it contains high level of iron as compared to other vegetables. Spinach IS rich source of iron.  That is the main reason why it is considered as a herbs treatment for anaemia in China.  It is also considered as a good herbal medicine for gout and kidney stone patients.

Spinach has 3 times more vitamin C contents than an average vegetable.  However, children does not like to eat spinach at all.  Its bitterness is due to the oxalic acid causing the formation of calculus. 

REDUCING THE BITTERNESS OF SPINACH

Calcium Method

Oxalic acid grows independently and does not have a bitter taste.  Only during the stimulation with the saliva will it produce its bitter taste.  So how do we reduce its bitterness?  The answer – calcium.  Our experiment – we blended raw spinach with milk and surprisingly, did not taste as bitter at all! At the same time, it also increses its nutritional value.

Oil Method

Another way to reduce its bitterness is by adding oil when cooking spinach.  Olive oil is best for spinach salad.  For salad dressing, you can use mayonnaise, olive oil, milk, yogurt and shrimps.

Boiling, Stewing or Steaming

Another way of getting rid of the spinach’s bitterness is thru boiling or steaming.  Except, its nutritional values will gradually decrease.

Results of nutritional residue left after boiling or steaming :-
Boiling (1 minute) : Oxalic acid = 62% ; vitamin C = 46%
Steaming (1 minute) : Oxalic acid = 96% ; vitamin C = 70%
Microwave oven (700w 40 seconds) : Oxalic acid = 94% ; vitamin C = 49%
Frying (1 minute) : Oxalic acid = 85% ; vitamin C = 72%

Why are we recommending spinach?

It is because it makes your bones and muscles strong and cleanse your blood. Also a herbal remedy for anaemia.  You can cook spinach similar to other vegetables.  It is tasty to add garlic, ginger, fish, shrimp, or even chicken to suit your taste. Why dont you try it yourself?