nutritionandsuperfood.co.uk
January 2013
Newsletter December 2012
Nutrition & Superfood
Call Fleur on 07766 883 522
BSc Nut Med, BA Hons, MBANT, NTC
Fleur Borrelli
Bodies Under Construction Write an e-mail to Fleur The Putney Clinic

Why drinking red wine might be good for you

Five good reasons to eat sardines
Hot roots with fresh mango & coconut relish a spicy root vegetable stew by Levi Roots
Some of you may be coming to the end of your healthy January detox and looking forward to a nice glass of red wine. Rest assured that whilst high consumption might not be good for you, moderate consumption could actually be good! This is all down to a compound called resveratrol which can be found in purple grapes, red wine and some berries. It was thought, when it was discovered in red wine, it might help explain the ‘French Paradox’; the French enjoy low levels of cardiovascular disease despite not always having a healthy lifestyle (1).
Resveratrol and other compounds are produced by the young plant in order to protect itself against the external environment. It has been shown to have a number of health benefits; it improves energy levels due to an increase in ATP production, it supports fat metabolism by inhibiting the formation of and stimulating the breakdown of white adipose tissue (2). And even more it might even increase longevity by improving the body’s metabolism, defence and repair processes (3).
 • Mackerel is no longer a sustainable choice due to over fishing • Sardines are high in brain boosting Omega 3 fatty acids • They are rich in protein • They have loads of calcium as well as all the B vitamins, iron, magnesium, potassium and zinc • Sardines are delicious brushed with olive oil and some sea salt and grilled for five minutes on each side until their skins are crispy. Add some lemon juice and fresh herbs and enjoy!
Newsleter February 2013
(1) Lagouge M et al. Reveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC-1 alpha. Cell. 2006; 127(16); 1109-22.
(2-3) Haigis MC, Guarente LP. Mammalian sirtuins – emerging roles in physiology, age and calorie restriction. Genes. Dev 2006;20(21):2913-21
Ingredients:
For the hot hot roots
• 2 tbsp sunflower oil, or groundnut oil
• 3 onions, peeled, finely chopped
• 4 garlic cloves, peeled, crushed to a paste with the edge of a knife
• 4cm / 1½in piece fresh root ginger, peeled, finely chopped or grated
• 1 Scotch bonnet chilli, seeds removed, chopped
• ½ tsp freshly ground black pepper
• 1 tsp ground turmeric
• 1½ tsp ground coriander
• 1 cinnamon stick, broken in half
• 300g / 10½oz carrots, peeled, 
cut into equal-sized pieces
• 300g/10½oz parsnips, peeled,
cut into equal-sized pieces
• 300g / 10½oz sweet potatoes, peeled, cut into equal-sized pieces
• 400g/14oz small waxy potatoes, halved lengthways
• 1 litre / 1¾ pints vegetable stock, or water
• 2 fresh bay leaves
• 2 tbsp tomato purée
• pinch soft dark brown sugar
• 75g / 2½oz cashew nuts, crushed, plus extra, chopped, to serve
• salt and freshly ground black pepper
• 100g/3½oz French beans, trimmed, cut in half
• 200g / 7oz baby spinach leaves, washed
• 4 tbsp double cream
• 1 lime, juice only
For the mango & coconut relish
• 75g / 2½oz desiccated coconut, just covered with boiling water and set aside to soak for 30 minutes
• ½ tsp mustard seeds
• 2 tsp caster sugar
• ½ tbsp rum
• pinch salt • 2 ripe mangoes, peeled, stones removed, julienned • 2 red chillies, cut in half, seeds removed, very finely sliced • 1-2 limes, juice only • handful fresh mint leaves
Preparation:
Heat oil in casserole over medium heat and add the onions. Fry for 4-5 minutes, or until golden-brown. Add the garlic, ginger and chilli and cook for 5-6 minutes, stirring regularly, then add the spices and cook for a further minute, or until fragrant. Stir in carrots, parsnips, sweet potatoes and potatoes and continue to cook for until softened and golden-brown. Add the vegetable stock (or water), bay leaves, tomato purée, soft dark brown sugar and crushed cashew nuts and stir to combine. Season, to taste, with salt and freshly ground black pepper. Bring the mixture to the boil, then reduce the heat until the mixture is simmering. Simmer until the vegetables are tender, adding extra stock if the mixture becomes too dry. (The sauce should be thick enough to just coat the vegetables.) Add the beans and spinach, cook until the beans are just tender, then stir in the cream. Add half the lime juice and season, to taste, with salt and freshly ground black pepper, adding more lime juice, to taste, as necessary For the mango and coconut relish, transfer the soaked coconut to a food processor (squeeze the coconut to remove any excess water). Add the mustard seeds, caster sugar, rum and salt and blend to a coarse paste. Layer the mango slices with spoonfuls of the coconut paste onto a serving plate, squeezing over the lime juice and a sprinkle of chilli between each layer. Sprinkle the mint over the top of the relish at last minute. Serve the hot hot roots scattered with chopped cashew nuts, and spoon the relish alongside.