Tuna sashimi, orange and fennel salad with lime and honey dressing

I ate way too many simple carbs today and by the time it got to six o’clock, I was desperate for some good quality protein and a green crunchy salad. On the way home, I was very excited to see there was still some australian sashimi grade tuna at the local fishmonger. I thought this would go perfectly with in-season fennel, oranges and lime – and also rid me of the sluggishness that comes with a day of unbalanced eating.

There are lots of reasons to eat fish. It is an excellent source of protein, low in saturated fats and contains omega 3 fatty acids. Omega 3’s have been linked to maintaining cardiovascular health and the healthy development of the brain, eyes, skin and nervous system. Omega 3 fats are also believed to protect against inflammation, depression and behavioural disorders. Try to eat at least 100g of fish 2-3 times a week.

Ingredients

• 200g fillet of tuna (sashimi grade) 

• 3 cups of mixed lettuce leaves and rocket
• 1 cup thinly sliced fennel

• 1 orange (segmented)
• cherry tomatoes
• Tbsp of chives (chopped)

Dressing

• 2 tablespoons lime juice

• 1 tbsp honey
• 5 tbsp olive oil 

• 1 tbsp of sesame oil
• 1 tbsp of tamari
• 1 tbsp of Mirin
• Tbsp of sesame seeds
• Salt and Pepper

Serves 4 as starter or 2 as main course

Source for fish information: Jukic, K. 2010. Fish and Seafood lecture. University of Sydney

Cruciferous vegetables - Broccoli and cauliflower soup

What happened? The clocks went back and I went from wearing cotton and bare feet to jeans and woolly socks in the space of two days. After an incredible March, autumn is finally upon us and the cooler temperatures will put soup back on the menu. I had some broccoli and cauliflower in the fridge left over from my organic bob box and didn’t feel like eating meat so I came up with the soup below. I have added butter beans and yoghurt to thicken the soup and to increase the protein content.

This recipe gives me the opportunity to quickly talk about cruciferous vegetables, the family from which broccoli and cauliflower originate. The cruciferous family, which also includes cabbages, bok choy and brussels sprouts, has been the subject of many studies for its cancer fighting properties. These are most likely due to numerous antioxidants or phytochemicals contained in these vegetables which inhibit oxidation and prevent the deterioration of cells and organs. Studies indicate that consumption of vegetables like cruciferous veg is associated with a lower prevalence of some types of cancer and heart disease. However, the same effect has not always been observed when antioxidant supplements are used.  Other constituents in the vegetables might be important which is why it is so important to eat lots of fruit and veg and not just supplement with tablets. Other advantages of these types of vegetable include soluble fibre, protein, Vitamin C, folate and potassium.

·       Tbsp olive oil

·       1 carrot finely chopped

·       1 onion finely chopped

·       Piece of celery finely chopped

·       2 cloves garlic finely chopped

·       Tsp of cumin seeds

·       Head of broccoli separated into florets

·       ½ cauliflower separated into florets

·       1 litre of homemade chicken stock

·       400g of cooked butter beans

·       Cup of full fat natural yoghurt

·       Chopped parsley

·       Salt and pepper

Gently fry the carrot, celery and onion in olive oil until soft, then add garlic and cumin seeds and continue to fry for a couple more minutes. Stir in the broccoli and cauliflower and add chicken stock. Bring to the boil and then simmer until the vegetables are soft. Add butter beans, simmer for a couple more minutes and then puree the soup with a hand blender. If the soup is not thick enough, simmer without a lid to reduce. Before serving, stir yoghurt through the soup and season to taste. Serve with fresh parsley, a drizzle of flaxseed oil and sourdough bread.

References

Jukic, K. 2010. Fruit and Vegetables Lecture. University of Sydney

Mann, J. & Trusswell. A. S. 2007. Essentials of Human Nutrition. 3^rd Ed. Oxford University Press

USDA Nutrient Database

Maman champignon date slice

I recently completed an experiment to determine the β-glucan content in oats and barley so I thought this was an appropriate recipe to post. Believed to reduce cholesterol, β-glucan is found in high concentrations in oats and barley (you may have see the advert about porridge oats on Australian TV). Like starch, β-glucan is a chain of glucose molecules. However the bonds in β-glucan differ in spatial arrangement and consequently cannot be broken down by our digestive enzymes. β-glucan is instead destined for microbial fermentation in the colon like other dietary fibres. Due to its chemical make-up, β-glucan is termed a soluble fibre. Many studies have proven it can reduce cholesterol, possibly by binding with bile acids (which make cholesterol) and excreting them in the faeces.

Naturally lowering cholesterol is a matter close to my heart since Marcus has familial high cholesterol – the type that is difficult to manage without statins. I therefore try to include oats in the diet as much as possible. Barley actually has a higher β-glucan content than oats so I will be making sure I include more barley in the future. This is a recipe from my mum which brings oats and dates together to make a delicious and nutritious snack. I have altered the recipe slightly to bring the Glycaemic Index (GI) down a little – australian dates tend to have a higher GI than other varieties.

• 150 g dates - put in pan with water and simmer to make a paste - can use more or less of water and dates
• 150 g Flora – it does lower cholesterol after all…
• 120 ml of honey (I’m using snow gum honey at the moment)
• 280 g oats – use small oats if possible
• Handful of chopped nuts - walnuts or pecans

Line smallish tin with greaseproof paper. Melt flora with honey then add oats and nuts. Spread half on bottom of lined tin - press lightly with fingertips. Spread dates on top and add rest of mixture - press lightly with fingertips. Bake in oven until golden brown – about 180 - for about 20 -25 mins. Leave to cool and cut whilst still in tin and warm into desired slices. When cooler lift onto cooling tray and when really cold take off grease proof and leave to set.