![]() ![]() Egg yolks also contain the antioxidants lutein and zeanthanin, which are thought to protect against macular degeneration. It’s also thought that choline may have anti-inflammatory properties, and may help protect against cardiovascular disease. A good source of protein and also a source of choline, a nutrient that some of us may not be getting enough of. The seeds are great, too, for cleaning the gut. Add zest and flavour to dressings and seafood dishes. Great sources of vitamin C and are alkalising and cleansing. It has high levels of monounsaturated fat, which helps regulate blood sugar and is good for the heart. In Chinese it is known as Niu-you guo, or nature’s butter. The bonus is that this group of vegetables contains phyto-chemicals that are thought to combat cancer. Kale, cabbages, spinach, broccoli (and all other vegetables). ![]() Natural umami in flavour and rich in antioxidants. Be careful to use small amounts, as some can be high in sodium.Ī healthy monounsaturated fat that helps decrease total blood cholesterol. It also contributes a delicious savoury flavour. Great for making soup broths and contains some healthy bacteria from the fermentation process. Great crushed and sprinkled on salads and in soups or eaten as a fuelling snack. Drizzle over sea salt water – minimal pinches of sea salt dissolved in filtered water (omit if you are on a low-salt diet) – and roast in the oven at 180☌ (350☏/gas mark 4) for 10 minutes to crisp up and get all toasty (watch them so they don’t burn, as all ovens vary). With nuts, I wash them first (as you don’t know what dust, dirt or moulds have collected on them during harvesting and packing). Do compare different brands, as some low-sodium soy sauces have a lower sodium content.Īll kinds of nuts, but raw and unprocessed and preferably organic. If you are allergic to wheat, try using a wheat-free, gluten-free soy sauce (although it is high in salt, so use it in limited amounts). Delicious grated raw in a salad dressing or used in a stir-fry. Most fruits contain high sources of vitamin C and antioxidants.Ī good anti-fungal and anti-bacterial ingredient. ![]() Fish get their omega-3 from both seaweed and other fish, so go straight to source! While omega-3 quantities may be low, seaweed contains minerals such as iodine, which is proven to be good for thyroid function.Įat only those that are in season. Seaweeds make a great sushi-style wrap for vegetables. ![]() It is the perfect low-calorie ingredient. Dried nori seaweed makes a great low-fat snack and can be used in soups and salads. Wakame, nori, nori flakes, kelp – seaweeds come in many different forms. Coconut oil is a stable fat and the latest unconventional nutrition experts advocate using coconut oil, stating that it is good for the heart, reducing the risk of heart disease by lowering cholesterol. Solid at room temperature, but melts as it hits the wok. Unprocessed, unrefined, pure coconut oil. Each number corresponds to the above image. These are her top 20 essential everyday ingredients to help you eat clean, each packed with glow-giving, vitamin-loaded goodness. No matter what type of food you create in your kitchen, these ingredients are guaranteed to give your dishes a healthy kick. Some of the ingredients are, of course, key for Ching's Chinese and Eastern recipes, but can all be used for different types of cuisine. Enter Ching-He Huang, chef and author of Eat Clean: Wok Yourself to Health, who creates simple, delicious recipes - loaded with nourishing, clean ingredients, obviously - using just a wok, a knife and a chopping board. Step one to adopting a healthier, more balanced diet? Stocking up on the right ingredients. ![]()
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