The small edible fruits are ranked as a nutritional powerhouse in the food department. Sara Saleh in Sydney writes
Making Life Berry Easy
A term we often hear when referring to fruits and veggies is 'super foods', so it is no surprise that berries have rapidly begun to gain a reputation for being just as super, if not a nutritional powerhouse in the food department.
Research shows that berries boast one of the highest content of antioxidants and are thus, an excellent source of phytochemicals, which are natural protective compounds that block cancer.
Many other fruits and vegetables also provide phytochemicals and nutrients, but of a different kind, which is why it is best to eat berries alongside a variety of other market products every day.
Strawberries - luscious and delicious, they are also considered a significant source of Vitaminc C, as do raspberries and blackberries, which give you close to half of your daily recommended allowance with just one cup.
Vitamin C is a necessary antioxidant that attracts and naturalizes free radicals and agents loose in our body, which would otherwise damage cells and could cause cancer development, heart disease and eye problems.
Blue berries also contain an antioxidant called resveratrol famed for its health promoting powers.
Story behind the Berry
Vitamin C works even better accompanied by other chemicals, these super berries contain, such as:
Anthocyanins: According to laboratory studies, anthocyanins prevent growth of lung, colon and leukemia cancer cells.
Ellagic acid: More than a simple antioxidant, ellagic acid blocks metabolic pathways that can lead to cancer.
Additionally, it has even inhibited the development of colon, liver, lung and skin cancer in animals.
Pterostilbene: It affects metabolic processes to decrease development of both cancer and heart disease.
Invariably, studies do show that consuming a range of phytochemicals in different fruits, vegetables, whole grains and beans means they will act together and benefit you in ways far greater than when eaten individually....still, this doesn't mean we can't take berries as our bottom line!
We recommend:
Seasonal Eating
Asparagus and Parmesan tart
- 500g asparagus spears
- 1 pack of ready-rolled puff pastry (375g)
- 200g creme fraîche
- 100ml double cream
- 2 tbsp freshly grated Parmesan
- 1 tbsp finely chopped chives
- 2 tbsp strong horseradish
- 4 egg yolks
- beaten egg, for brushing
- sea salt and freshly ground pepper.
Procedures
- STEP 1: Clean the asparagus, trim the white ends and peel, and preheat the oven to 220C/425F.
- STEP 2: Place pastry on a baking sheet, then score a line about 1cm inside the edge (without cutting all the way through).
- STEP 3: Prick inside the rectangle with a fork and brush the edges with beaten egg.
- STEP 4: Neatly lay asparagus inside border of pastry.
- STEP 5: Mix creme fraîche, egg yolks, chives, horseradish and cream, then season and spread over asparagus pastry, sprinkling with Parmesan.
- STEP 6: Place in oven for 35-40 minutes until golden brown and cooked.
Source bbc.co.uk
The writer is an International Student Correspondent for NOTES, studying at the University of Sydney, Australia
