Dr Hilary Jones on the health risks of 'ultra-processed' foods
Researcher Jennifer Di Noia, PhD, based at William Paterson University in New Jersey, classified nutrient-dense powerhouse foods, such as watercress.
Powerhouse foods were “most strongly associated with reduced chronic disease risk”, the study noted.
Dietician Joanna Gregg said: “Watch out kale, there is a new supergreen on the scene.
“With strong antioxidant properties, watercress’s health benefits range from decreasing oxidant stress to reducing tissue damage related to the development of some cancers.
“This aromatic vegetable can be added to any salad, sandwich or smoothie for a powerful health-promoting punch.”
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Lox Breakfast Salad
- 1/2 pound (225g) fingerling potatoes
- Kosher salt
- 2 large eggs
- 120g 2 percent Greek yoghurt
- 60g watercress, lightly packed
- 1 cucumber (100g), thinly sliced
- 25g red onion, thinly sliced and loosely packed
- 4 ounces (112g) smoked or cured salmon, thinly sliced
- Small dill sprigs, optional garnish
- Flaky sea salt, optional garnish
- 60ml white wine vinegar
- 2 teaspoons Dijon mustard
- 2 teaspoons whole-grain mustard
- 1 teaspoon light agave syrup
- 60ml olive oil
- 60ml canola or grapeseed oil
- 2 tablespoons chopped dill
- Freshly ground black pepper
- Place potatoes in a medium pot and cover with water. Season with salt. Bring to a boil and cook until the potatoes are fork-tender, about 12 minutes.
- Using a slotted spoon, transfer the potatoes to a work surface and let cool slightly. Return the water to a gentle boil.
- Fill a medium bowl with ice water. Using a slotted spoon, gently lower the eggs into the boiling water and cook over moderately-high heat for six-and-a-half minutes.
- Drain the eggs and transfer to the ice bath. Let cool slightly, then pat dry and peel.
(You want the whites of the egg to be set and the yolk to be jammy and slightly runny. To make peeling easier, use eggs that have been in your fridge for a week or two and peel them while they’re still a little warm.)
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5. In a small bowl, whisk the vinegar with the mustard and agave. While whisking constantly, slowly stream in both oils.
Stir in the chopped dill and season the vinaigrette with salt and pepper. (This recipe makes more vinaigrette than you’ll need, so save it for other salads.)
6. Using a sharp knife, cut the fingerling potatoes in half lengthwise. Cut the soft-boiled eggs in half lengthwise, being careful not to spill the yolk.
7. Smear the Greek yoghurt on the bottom of two salad plates. Arrange the watercress, cucumber, red onion, potatoes and salmon on each plate.
8. Carefully place two soft-boiled egg halves on each plate. Drizzle each salad with two tablespoons of the mustard-dill vinaigrette. Sprinkle with flaky sea salt and freshly ground black pepper; garnish with dill sprigs. Serve right away.
Make ahead: The potatoes, soft-boiled eggs and vinaigrette can be refrigerated overnight. Bring to room temperature before assembling the salads.
Serves: 2 | Serving Size: 1/2 salad with egg and 2 tablespoons vinaigrette
Nutrition (per serving): Calories: 454; Total Fat: 27g; Saturated Fat: 5g; Monounsaturated Fat: 15g; Cholesterol: 204mg; Sodium: 563mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g.
Fellow dietitian to MyFitnessPal, Stephanie Nelson said: “Watercress is high in vitamin K, vitamin C and vitamin A.
“It is also part of the cruciferous vegetable family, alongside broccoli, cauliflower and Brussels sprouts.
“Cruciferous vegetables have powerful antioxidants in them that help prevent cell damage that might cause cancer and other diseases.”
Vietnamese-Style Shaking Beef and Watercress
- 2 tablespoons lime juice
- 1 tablespoon plus 2 teaspoons safflower oil, divided (thistle oil)
- 1 tablespoon fish sauce
- 2 teaspoons honey
- 1/2 teaspoon Sriracha
- 1/2 bunch (3 ounces/85g) watercress, cut into 2-inch lengths
- 1 medium (6 ounces/170g) tomato, thinly sliced
- 567g grass-fed NY strip beef or tenderloin, fat trimmed, cut into 1-inch cubes
- 57g red onions, very thinly sliced
- 1/2 teaspoon five-spice powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 3 garlic cloves, thinly sliced
- In a large bowl, whisk together the lime juice, two teaspoons of the safflower oil, fish sauce, honey and Sriracha until the honey has dissolved. Set aside. Arrange the watercress and tomato slices on a serving platter, set aside.
- Toss the beef with the five-spice powder, salt and pepper. Heat a wok or large cast-iron skillet over high heat and add the remaining tablespoon of oil.
- When the oil is very hot, add the beef and onions and cook without stirring until the beef is browned on one side, about one-and-half minutes. Stir in the garlic and continue to cook until the beef is browned all over but still pink in the centre, about two minutes more.
- Transfer the beef and onion mixture to the serving platter. Drizzle the lime juice mixture over the top and serve immediately.
Both dieticians, Joanna Gregg and Stephanie Nelson, work on behalf of MyFitnessPal.
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