After the inevitable eats over bonfire nights that, as we know can span a whole week, to get back on track, after all the pies and peas, parkin, pumpkins, pimm’s and peroni’s how about something light, tasty and good for us?
Mussels
Mussels, seasonal, therefore at there best and relatively cheap, are a highly nutritious source of good quality protein. There are hundreds of recipes for mussels that tend to include rich sauces, but mussels themselves don't have a high calorie content so make the most of them. Mussels contain lots of vitamin B12, which is important in your diet for making red blood cells. A single serving of mussels provides more than your required daily amount of vitamin B12.
Mussels are also a good source of iron and of vitamin C, which helps your body better absorb the iron, which, in turn supports the immune system.
Mussels contain amino acids and minerals such as manganese, which helps with bone formation and metabolising energy from food.
Anyone suffering from the effects of an under active thyroid would benefit from eating mussels as they contain iodine, which helps the thyroid produce tyrosine - a hormone that makes the gland effective.
Mussels can provide a protein boost to many meals - paella comes to mind of course, but below is a delicious healthy recipe for you to try.
This is a great Thai style recipe where coconut oil can be substituted for olive oil or butter and will actually enhance the flavour
Please note when buying mussels, they should be live - closed tightly, or if slightly open, should close when tapped. Discard any mussels that do not open.
As with most shellfish eating mussels should be avoided during pregnancy.
Marvellous Mussel Recipe
Serves 2
Ingredients:
1 tablespoons coconut oil
1 x kilo fresh live mussels washed and beards removed
1-2 red chillies (seeds removed if wished) and finely sliced
4-5 shallots finely chopped
small piece of fresh ginger finely chopped
1 clove of garlic finely chopped
1 x teaspoon of fish sauce (optional)
half pint of chicken stock or vegetable stock
small bunch of coriander chopped
2 tablespoons cream (double, single or creme fraiche)
lime wedges for serving
Method
In a deep frying pan melt the coconut oil. Then add the chopped shallots, finely sliced red chilli and finely chopped ginger and saute for a couple of minutes. Then add the chopped garlic, making sure it does not burn and become bitter.
When ingredients are just tender, add the chicken stock and fish sauce (check salt content as mussels will contain natural salt) and bring to simmering point.
Add cleaned mussels to the broth and cover with a tight fitting lid. Simmer for approximately 5 minutes, or until mussels are open. (Discard any mussels that do not open) After this time, add the cream and chopped coriander and check for seasoning. (If too salty, dilute with a little water and/or a little cream) Serve immediately with lime wedges to squeeze over.
Pomegranates
This superb fruit is packed with antioxidants and is so, so good for us. Thankfully thepomegranate has been revived and features in many recipes, adding fantastic colour and amazing freshness to many dishes.
When consumed as juice, pomegranates are higher in antioxidants than blueberries, red wine and green tea. They are also an excellent source of fibre.
The nutritional benefits of pomegranates are countless. Here’s just a little of what we know:
Improved blood flow - benefitting the heart by ensuring iron rich blood and oxygen is fuelling the body. Studies have shown that taking pomegranate juice or extract prior to exercise can significantly enhance performance.
Anti-inflammatory and anti-fungal properties - help ward off many diseases including heart disease, arthritis, cancer, type 2 diabetes, Alzheimers and obesity.
Lowers blood pressure - 5oz of juice daily over a two week period has been shown to reduce blood pressure.
Improves the condition of the skin and oral health.
The health benefits of pomegranates are immense, so get your hands on these juicy fruits and reap the benefits.
Easy Peasy Punchy Pomegranate Salad Recipe
Ingredients for the Salad:
• 1 bunch coriander
• 1 handful rocket
• 1 handful spinach leaves
• 50g pomegranate seeds
• 2 tbsp flaked almonds
• 6 spring onions, chopped
• 2 red chillies, chopped
• 1 green apple, thinly sliced
Ingredients for the Dressing:
• 2 tbsp walnut oil
• 1 tsp Dijon mustard
• 1 tbsp cider vinegar
• Pinch of flaked sea salt
Method:
Place all the ingredients for the dressing into a bowl and whisk until emulsified, then put to one side.
Place the coriander, rocket and spinach into a large bowl then add the rest of the ingredients.
Give the dressing a final whisk, then pour over the salad and toss together gently.
Serve immediately as a side dish or add feta cheese or salmon or prawns for a light meal. - Deliciouso! and so refreshing.
Swiss Chard
Swiss Chard is a leafy vegetable, used widely in mediterranean dishes. It is jam packed with vitamins and minerals and has many health giving properties similar to those of the pomegranate (see above)
One outstanding nutrient present in Swiss chard is vitamin K, which contributes to blood clotting. It also has B vitamins which helps keep up our energy levels and improves our mood.
Swiss Chard, like Kale is becoming more appreciated for its health benefits and is rightfully championed in many of todays healthy recipes. Look out for it!
Super Charged Swiss Chard Recipe
Coconut Creamed Chard
Ingredients:
1 bunch chard
1/3 can coconut milk
1 tbs coconut oil
1/2 lemon
salt to taste
(Utterly delicious on its own, but If you wish to add a protein alongside this dish prawns, chicken or salmon would work well)
Instructions
Melt the coconut oil in a frying pan on a medium heat
Wash and dry the chard leaves and stalks then chop them roughly and add them to the pan and cover. Cook for 3-5 minutes stirring occasionally
Add the coconut milk, lemon and salt and stir.