Healthy food need not be blah. There’s a huge list of food that is both nutritious and tasty too. The good news is that these ingredients are affordable and easily available.
Words: R. Rajendra
Good Morning Boost
Having a healthy breakfast is the best thing you can do for your body every day. But what do you eat that’s both
nutritious and tasty before setting off to conquer the world? Try these and start your day on the right note.
Oatmeal because it is high in fibre, omega-3 fatty acids, folate and potassium, and contains beta-glucan that can help lower the bad cholesterol in your body.
Yoghurt because it is rich in micronutrients such as calcium and Vitamin D, and the active cultures in it can help
ease gastrointestinal conditions like lactose intolerance, constipation, diarrhoea and irritable bowels.
Bananas are nature’s energy bars. Loaded with potassium and fruit sugars, bananas can fill you up fast and keep hunger at bay up to lunch. The fruit is also high in calcium and can help lower hypertension and cramps.
Eggs are high in protein and Vitamin D, eggs are easy to cook and delicious to eat. Once shunned as they were said to increase cholesterol, research has proven that eating eggs in moderation provides necessary protein. The yolk contains the bulk of cholesterol so, opt for egg whites if you are counting calories.
Grapefruit is tangy and a wonderful wake me- up fruit. Studies suggest that eating grapefruit at breakfast can speed up weight loss as the fruit’s properties boost your metabolism rate. The lycopene and Vitamin C in it are highly beneficial too but check with your doctor as grapefruit can interfere with some drugs or medicine that you may be taking.
Eat the Weed
Not just any weed but seaweed! Commonly used in Japanese cuisine in sushi, hand rolls, soups and as a garnish, seaweed not only tastes delicious, it is also one of the most nutritionally dense plants on earth. Consuming seaweed can help in many areas including offering protection from heavy metals, pollutants and radiated byproducts. Its calcium content is also said to be 10 times higher than milk. Lignans found in seaweed are believed to have anti-cancer properties. Popular cleaned and processed seaweed include nori (the black sheet you see on sushi rolls), kelp (best taken as a supplement as the leaves can be tough and leathery), dulse (inflakes and whole form) that can be added to any meal, arame (that is normally soaked before being cooked); wakame (that is sold fresh and dehydrated); and kombu, (a popular flavour enhancer). More about seaweed at www.seaweed.ie
After being crowned champion at the 39th Annual Nippon Bartenders Association (NBA) Cocktail Competition in 2012, Naomi Takahashi joined Lounge Bar Privé at Palace Hotel Tokyo to create magic with her art of mixology. On September 1, the swanky bar unveiled three of Takahashi’s cocktail creations: Pallone, which won her the overall NBA champion prize in 2012; Plumage, which won the Best Original Cocktail at the 2011 NBA and Wisteria, Takahashi’s entry at the 2013 World Cocktail Championship. This cocktail features rum, muscat liqueur, dry vermouth and Grand Marnier as its ingredients. The 2013 World Cocktail Championship takes place in Prague. http://en.palacehoteltokyo.com
A very popular salad that you can get just about anywhere in Indonesia, gado gado is a healthy and satisfying meal. This dish consists of blanched vegetables and greens that can include string beans, cabbage, bean sprouts, water spinach, jicama, cucumber, fried bean curd, hardboiled eggs and tempeh (fermented soy cake) served with copious amounts of peanut sauce. But just about any vegetable can be used and optional garnishing includes rice cakes and crackers. It’s not to be confused with the Malaysian rojak, as they both use peanut sauce. Gado gado is also related to provincial varieties called lotek, pecel and karedok. For a simple gado gado recipe, go to http://wilandwayanskitchen.com
In Your Element
Join Executive Chef, I Made Runatha, for a private half day culinary training session at award-winning Fivelements Sakti Dining Room™ in Bali. Located at the eco-luxurious venue flanked between the Ayung River and lush tropical ponds and gardens, the half-day session titled ‘An Introduction to Living Foods’ invites discerning foodies to learn more about raw vegan food and how to prepare these delights. It also shows participants ways to enjoy a healthier and happier lifestyle by integrating living foods into their lives. This introductory programme includes culinary demos on balancing flavours, and making delicious and healthy juices and smoothies. The class is priced at IDR1,750,000++ per person or IDR1,400,000++ per person for groups of three to five. www.fivelements.org
Blending the Cultures
Tanya Bartolini’s first book: Blending the Cultures,though primarily a collection of recipes, is also a story about the Bartolini’s family history. The author’s grandfather left Italy after WWII and set out in search of a better life for his family in Australia. Food played an important role across the family’s many generations, bringing joy and uniting them in many ways. Recipes here include favourites such as spaghetti sauce and marinated eggplant to garlic soy BBQ squid and savoiardi cake. It outlines the basics of homemade dishes and removes the fear of the unknown when it comes to cooking from scratch. The book will be released on November 1 on Amazon. www.theeverydaycooknetwork.com
Kwencher Clingstone Peach and Darjeeling Tea was lauded by experts when released last year, receiving top mentions at the 2012 Asia Beer Awards in Singapore and the 2012 Australian International Beer Awards.Following its success, Kwencher Pale Ale was released in April this year, and two months later, was judged the best pale ale in Australasia at the 2013 Asia Beer Awards. The winning beer’s unique taste combines the sweet aroma of passion fruit with flavours from Yarra Valley hops. All natural and preservative free, the ale is produced in Geelong, Australia, and will soon be available in Hong Kong and Singapore. Kwencher Pale Ale and Kwencher Clingstone Peach and Darjeeling Tea are available at liquor stores throughout Victoria and online in Australia at www.beerstore.com.au. Visit www.kwencher.com.au for details.
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