Healthy Gluten- Free Snack

Ms H

The date palm, Phoenix dactylifera, is a flowering plant species in the Arecaceae palm family farmed for its edible sweet fruits.

Nutritional values:

Dates are good source of dietary fibre, carbohydrates, sugar and protein. They contain essential minerals such as calcium, iron, phosphorous, sodium, potassium, magnesium and zinc. They also contain vitamins such as folate, vitamin A, vitamin K, thiamine, riboflavin and niacin.

Health benefits:

·      Dates are the perfect snack for an immediate burst of energy due to their high natural sugar: glucose, fructose and sucrose contents. 

·      Dates consist of organic sulphur, which has a meaningful amount of health benefits, including the reduction of allergic reactions.

·      The vitamins and the potassium promote a healthy and responsive nervous system and also improve the speed and alertness of brain activity.

·      They are helpful in keeping your heart healthy and reducing the risk of stroke and other heart related diseases.

·      Dates are frequently used as a cure for alcoholic intoxication.

·      Recent research has shown that dates may reduce the risk and impact of abdominal cancer. 

·      Minerals present in dates are beneficial to bone health.

·      Eating dates may reduce night blindness.

Millet with Asparagus

Ms H

This meal is easy to prepare, light and gluten-free.

Ingredients for 2 persons:

Asparagus steamed and cut	10
Millet	½ cup
Red onion chopped	1
Cucumber cubed	½
Tomato cubed	2 medium
Chilli pepper sliced	½ or 1 up to your taste
Pumpkin seeds roasted	Handful
Lemon juice fresh	1
Extra virgin olive oil	1 tbsp
Salt	up to your taste
Pepper	up to your taste

Method:

·      Steam the cut asparagus for 2 minutes

·      Cook the millet in 300ml water for 20 minutes and stir it occasionally

·      Roast the pumpkin seed on coconut oil

·      Mix the onions, cucumbers, tomato, millet and asparagus

·      Dispense the lemon juice and oil

·      Sprinkle the pumpkin seeds and chilli pepper on the top

·      Season the dish with salt and pepper

Health Benefits of Asparagus

Ms H

Asparagus officinalis, a flowering perennial plant, is a spring vegetable.

Nutritional values of asparagus:

It is a very good source of dietary fibre, protein, minerals: potassium, zinc, iron, vitamins: vitamin K, vitamin B3, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E and pantothenic acid.

Health benefits:

It is a rich source of glutathione, a detoxifying compound that helps to break down carcinogens and free radicals, so it may help protect against and fight certain forms of cancer, such as breast, larynx, bone and lung cancers.

Its antioxidants help to slow the ageing process and to neutralise cell damaging free- radicals. Asparagus may help our brains to fight cognitive decline. It holds amino-acid asparagine, which serves as a natural diuretic.

Health Benefits of Kohlrabi

Ms H

Kohlrabi or turnip cabbage Brassica oleracea, Gongylodes group a biennial plant that  takes two years to complete its biological lifecycle.

Nutrition values of kohlrabi:

Low in calories 27kcal /100g and high in fibre, excellent vegetable for weight loss.

Vitamins; vitamin C, vitamin A, vitamin B6 and vitamin K

Minerals: potassium, iron, magnesium, sodium, calcium and phosphorous

Health benefits of kohlrabi:

Its high potassium content enables it to increase blood circulation throughout the body, oxygenating key areas, and lowering blood pressure and the risk of cardiovascular events like strokes or heart attack. The high potassium content also helps in our nerve and muscle functions. The significant levels of iron found in kohlrabi with the potassium content, prevent iron deficiency. Vegetables like kohlrabi, with high manganese, iron, and calcium contents prevent osteoporosis. Vitamin A can help to prevent macular degeneration and slow down or eliminate the appearance of cataracts.