Recipes

Salmon with Gingery Vegetables and Turmeric

salmon-with-gingery-vegetables-and-turmeric

Ingredients

1/2 pound broccolis—cut into florets, stem peeled and sliced

1/2 pound cauliflower, cut into florets

3/4 cup water

3 tablespoons vegetable oil, plus more for rubbing

1 medium onion, thinly sliced

1 1/2 tablespoons minced fresh ginger

Salt and freshly ground pepper

1/4 teaspoon turmeric

1/2 cup unsweetened coconut milk

1 tablespoon chopped Indian lime pickle (see Note)

Four 6-ounce salmon fillets with skin

Instructions

  1. In a deep skillet, simmer the broccoli and cauliflower, covered, in 1/2 cup of the water for 3 minutes; transfer to a bowl.
  2. In the skillet, heat the 3 tablespoons of vegetable oil. Add the onion and ginger, season with salt and pepper and cook over moderate heat, stirring, until golden, about 8 minutes. Add the turmeric and cook, stirring, until fragrant. Add the coconut milk, lime pickle and remaining water and bring to a simmer. Stir in the vegetables and season with salt and pepper. Cover and remove from the heat.
  3. Preheat a grill pan. Rub the salmon with oil and season with salt and pepper. Grill, skin side down, over moderately high heat until crisp, 4 minutes. Turn and grill until just cooked through, 2 minutes longer. Serve the salmon with the vegetables.

Kiesel, M. (2009) [online] http://www.foodandwine.com/recipes/salmon-with-gingery-vegetables-and-turmeric [Accessed 13th November, 2014]

Health benefits of the foods and spices in recipe

Salmon gives you an  excellent source of vitamin B12, vitamin D, and selenium and is a good source of omega 3 fatty acids, protein and vitamin B6 plus other vitamins and minerals.

Broccoli is a really good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A

Onions the phytochemicals in onions along with their vitamin C help improve immunity

Cauliflower is an anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health

Ginger offers loads of health benefits including relieving gastrointestinal irritation and reducing inflammation.

Turmeric has a powerful anti-inflammatory effects and is a very strong antioxidant

Coconut milk is rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.

 

Pumpkin, ginger and carrot soup

Ingredients:

  • 1 butternut pumpkin (approx. 1.5kg) peeled and cut into cubes
  • 2 carrots, peeled and cut into chunks
  • 1 tbsp. grated ginger
  • 1 orange (zest and juice)
  • 740 ml (3 cups) vegetable stock
  • 2 tbsp. olive oil

Directions

  1. Heat a large saucepan to medium-high heat, add 2 tbsp of olive oil then the pumpkin and carrot, and cook until vegetables begin to soften (around 10 minutes).
  2. Add 1 tbsp grated ginger and cook a further 5 minutes; the vegetables should be slightly charred which will add to the flavour.
  3. Add 3 cups of vegetable stock, orange juice and zest, and cook for a further 20 minutes.
  4. Use a stick blender to blend soup until smooth. Serve with a swirl of cream or low fat yoghurt, a sprinkle of marinated feta, shredded basil, and pepper to taste.

By https://www.aussiefarmers.com.au/recipes/main-dishes/pumpkin-ginger-carrot-soup/

Health benefits of the foods and spices in recipe

Pumpkin  is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol. Pumpkin has many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E and is a good source of Bvitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes  cryptoxanthin, lutein and zea-xanthin and a rich source of minerals copper, calcium, potassium and phosphorus

Ginger offers loads of health benefits including relieving gastrointestinal irritation and reducing inflammation.

Carrots are rich in beta-carotene which is converted into vitamin A which helps prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone, This is due to the high levels of beta-carotene in carrots also acting as an antioxidant and helps slow down the ageing of cells. Furthermore, are rich Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Oranges are an excellent source of Vitamin C, a good source of B vitamins and Vitamin A, as well as dietary fiber, calcium, copper, and potassium.

Olive Oil is rich in monounsaturated fatty acids, and is a major component of the Mediterranean diet, which is associated with a low death rate from cardiovascular diseases compared to other parts of the world. Olive oil can reduce inflammation, which may be one of the main reasons for its health benefits, it contains a substance called oleocanthal, which has anti-inflammatory properties and helps reduce joint pain and swelling. It also contains Vitamins E and K.

Ginger Apple Green Smoothie

Serves 1 Prep Time: 5 min

Ingredients

  • 1 apple
  • 1 – 2 cups baby spinach
  • 1 inch piece of ginger root
  • 1 cup liquid (almond milk
  • or other dairy free milk,
  • coconut water, coconut milk)
  • 1⁄4 cup raw cashews
  • Blend all ingredients together until smooth and creamy and enjoy.

Health benefits of the foods and spices in recipe

Ginger

Love having ginger in my food it has so many health benefits it is very effective in alleviating symptoms of gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.

Spinach is high in niacin and zinc,  protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese

Cashew Nuts is high in vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium

Coconut Milk is rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.

Coconut Water is approximately 46 calories per cup, 10 grams of natural sugar, with little protein and it is fat free, It’s packed with antioxidants, amino acids, enzymes, B-complex vitamins, vitamin C and minerals like iron, calcium, potassium, magnesium, manganese and zinc.

Almond Milk It contains calcium, iron, magnesium, phosphorus, potassium, zinc and vitamin E, C, B-6, thiamine, riboflavin, niacin and folate.