Top Benefits: organic

Benefit of Broccoli

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means 'cabbage sprout.' Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Do not let the smell of the sulfur compounds that are released while cooking keep you away from this highly nutritious vegetable.

Health Benefits of Broccoli

Cancer: Broccoli may prove to be a natural wonder-drug for many types of cancer, including breast cancer, cancer of uterus, prostrate cancer, cancers of internal organs like lungs, colon, liver, kidneys etc. and cancer of intestines. But it is particularly good for breast cancer and uterus cancer, as it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogens like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin-C, vitamin-A and vitamin-E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.
Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. It helps remove free radicals and toxins like uric acid from the body, thereby purifying blood and keeping away problems related with toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of skin etc.
Stomach Disorders: Broccoli is very rich in fiber or roughage, the best thing which can cure almost all the stomach disorders by curing constipation, since constipation is the root to almost all the stomach disorders. The fiber forms the bulk of the food, retains water and forms the bowels. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.
Skin Care: The credit for keeping your skin glowing and young goes to expert anti-oxidants like beta-carotene and vitamin-C and other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin, hair etc. and revives skin tissues), vitamin A & K, omega 3 fatty acids (adds glamour), amino acids and folate present in the broccoli. They take very good care of your skin.
Heart Diseases: Apart from the anti-oxidants mentioned above, broccoli has very high fiber content, beta-carotene, omega-3 fatty acids and other vitamins which help reduce bad cholesterol as well as keep the heart functioning properly by regulating the blood-pressure.
Eye Care & Cataract: Primarily Zeaxanthin and then Beta-carotene, vitamin A, phosphorus and other vitamins such as Bcomplex, C and E present in Broccoli are very good for ocular health. These substances protect eyes against Macular degeneration, cataract and repair damages from UV radiations.
Immunity: The substances responsible for green and purple color of broccoli, vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus, etc., present in broccoli are really great immune-strengtheners. They protect you from numerous infections.
Bone Health: Being very rich in calcium (present by 47 mg. per 100 grams) and other nutrients such as magnesium, zinc and phosphorus, eating broccoli is very beneficial particularly for children, old people and pregnant ladies or lactating mothers, because these people are most prone to osteoporosis, weakening of bones, teeth, etc., and deficiency of calcium.
Pregnancy: Since broccoli is so nutritious and full of nutrients essential for pregnant ladies, such as proteins, calcium, vitamins, anti-oxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of diet for them. Being rich in fiber, this will also keep away constipation which is very common during pregnancy.
High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure also. Vitamins, which make all our systems function properly and found in abundance in broccoli, along with fiber and omega-3 fatty acids, helps regulate blood pressure.
Anemia: Anemia is directly related to lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy for anemia. Eat them and blush.
Other Benefits: Now, let’s have a look at all the nutrients present in broccoli. They are carbohydrates, omega-3 fatty acids, protein, vitamin A, B complex, C and E, beta-carotene, calcium, iron, magnesium, phosphorus, chromium, potassium, manganese, glucoraphanin, diindolylmethane, zeaxanthin, water and roughage.

Benefit of Onion

A quick glimpse at their incredible health benefits: The phytochemicals in onions improve the working of Vitamin C in the body, thus gifting you with improved immunity. Onions contain chromium, which assists in regulating blood sugar. For centuries, onions have been used to reduce inflammation and heal infections.

Onions range in size, color and taste depending upon their variety. There are generally two types of large, globe-shaped onions, classified as spring/summer or storage onions. The former class includes those that are grown in warm weather climates and have characteristic mild or sweet tastes. Included in this group are the Maui Sweet Onion (in season April through June), Vidalia (in season May through June) and Walla Walla (in season July and August). Storage onions are grown in colder weather climates and, after harvesting, are dried out for a period of several months, attaining dry, crisp skins. They generally have a more pungent flavor and are usually named by their color: white, yellow or red. Spanish onions fall into this classification. In addition to these large onions, there are also smaller varieties such as the green onion, or scallion, and the pearl onion.

Health Benefits of Onion

Good Oral Health: Onions are often used to prevent tooth decay and oral infections. Chewing raw onions for 2 to 3 minutes could possibly kill all the germs present in the mouth area.
Treatment for Heart Ailments: Onions aids in thinning of the blood, which in turn prevents the red blood cells from forming clumps. These blocks could lead to heart disorders or cardiovascular diseases.
Glowing Skin: Onion juice mixed with honey or olive oil is said to be best treatment for acne condition.
Treatment for Cough: Consuming equal mixture of onion juice and honey can relive sore throat and cough symptoms.
Used as Insect Repellent: You can apply onion juice to reduce the pain caused due to honey-bee bite. Fresh onion juice or paste can be used for external applications for insect bites and scorpion stings.
Boost Sexual Drive: Onions are said to increase the urge for healthy sexual life. One table spoon of onion juice along with spoonful of ginger juice, taken trice a day can boost the libido and sex drive.
Treatment of Anemic Condition: Even anemic conditions can be improved by eating onions along with jiggery and water.
Relieves Stomach Ache: Onions have anti-inflammatory and anti-bacterial properties that give relief to upset stomach and related gastro syndromes.
Treating Urinary Disorders: For those suffering from burning sensation during urination, onions can provide considerable relief. The patient should drink water boiled with 6 to 7 gm of onion.
Prevention of Cancer: Onions are rich in active compounds that successfully inhibit the development of cancerous cells.
Relieving Earache: A few drops of onion juice may actually prove immensely beneficial to individuals suffering from acute earache. The ringing sound in the ear may be cured by applying onion juice through cotton wool.
According to Peace Health, onions have been useful for treating various human diseases such as tumors, persistent coughs and cold. Medicine practitioners consider this plant form as a perfect home remedy for relieving disease syndromes. Peace Health further states that onion consumption can help in prevention of stomach and breast cancer.
Onions Consist of Sulphur Rich Compounds- The medical studies reveal that these sulphur compounds stop biochemical chain formations that could possibly lead to an asthmatic condition. Onions facilitates the melting of phlegm in a patient suffering from severe cough. Fresh onion juices are said to be applied to patients who become unconscious, for bringing vigor and energy back into the patient.

Benefit of Garlic

Garlic Contains a Compound Called Allicin, Which Has Potent Medicinal Properties. Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots and leeks. It grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

Best 15 Amazing Benefits of Garlic

In the well-known natural remedy, garlic has several health benefits and has been used to treat many health problems. Here you will find some of the best 15 amazing benefits of garlic below:

Fight bacteria and viruses: Antibacterial and antiviral properties of garlic are well known. They can help prevent food poisoning when they kill bacteria, like E. coli and salmonella. Garlic also helps with bacterial, fungal, worm, yeast and viral infections.
Improve metabolism: Dialy sulfides in garlic increase Ferroportin in the body, and it helps to improve the metabolism of iron.
Relieve toothache: Antibacterial and analgesic powers in garlic can help reduce the pain of toothache.
Reduce weight: Garlic helps to slow down the formation of fat cells in the body. Anti-inflammatory factor of garlic, which slows down the formation of fat.
Treat skin infections: Chemical called ajoene helps treat skin infections caused by fungus, such as ringworm and athlete's foot.
Thin blood: The same chemical works in the prevention of blood clots. This can be dangerous if you are having surgery.
Regulate blood sugar: Another property of garlic is to increase the release of insulin and help regulate blood sugar levels in diabetics.
Low blood pressure: Allicin in garlic helps to lower the blood pressure and polysulfides are converted to hydrogen sulfide. This sulfide also helps to control the blood pressure.
9 Lower cholesterol: Able to reduce the level of cholesterol is another feature of garlic. It also helps to reduce the formation of plaque.
Improving allergy symptoms: Juice of raw garlic can be used to stop the itching from rashes and bug bites. Garlic can also improve airway issues due to allergic reactions.
Protect the Heart: Its sulfides protect heart health. Garlic helps prevent artery hardening. Blood thinning properties of garlic also helps to prevent clots in blood vessels.
12 Prevent cancer: The use of garlic every day is the way to reduce the risk of some cancers. Allyl sulfides in garlic prevents forming of cancer cells.
To treat respiratory conditions: The antibacterial properties of garlic can reduce the number of colds you get. It can also help in the treatment of upper respiratory tract infections, asthma and shortness of breath. Garlic may also be used as an expectorant, to help in loosening phlegm body.
Martial warts and calluses: When the garlic is put on the warts and calluses, it is believed to help with these conditions.
Fan the flame: Garlic can increase circulation in the body that increases the body's ability to feel passionate.

So start eating 2 to 3 cloves of garlic everyday and have a healthy happy life.

Eating Garlic Can Help Detoxify Heavy Metals in the Body
At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity. A four week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure. Three doses of garlic each day even outperformed the drug D-penicillamine in symptom reduction.

Why you should eat kumara

In New Zealand, kumara is an age-old crop which remains a firm favourite - with good reason.

History

Maori have grown kumara extensively since bringing it to New Zealand over 1000 years ago. They showed great skill cultivating and storing kumara, and managed to control the potentially devastating kumara caterpillar by using tamed black-backed seagulls. The original kumara were very small but in the early 1850s, a larger American variety was quickly adopted for its superior size and flavour. The majority of kumara are grown in Northland where the soil and climate are ideal. In other countries, kumara is known as sweet potato.

Varieties

New Zealand kumara are available in red, gold and orange varieties. They each have a different skin and flesh colour, texture and flavour. Red kumara, with red skin, has a creamy white flesh with a firm texture and mellow flavour. The gold-skinned kumara has golden flesh with a soft texture and it is sweeter than red kumara. Orange kumara has orange skin and flesh, a firm texture and the sweetest taste.

Nutrition

About 1/2 cup of boiled kumara (100g ) provides around 300kJ energy, virtually zero fat, 1.8g fibre and small amounts of a wide range of vitamins and minerals. In general, the stronger the colour of a fruit or vegetable, the higher the antioxidant content. This applies to kumara which are generally a good source of a range of antioxidants. Other constituents in kumara have been shown to have anti-cancer and anti-coagulant properties (ie. it stops blood from clotting).

Storage and use

Kumara will retain their flavour and freshness for a week or two after purchase if you keep them in a cool, dark, well ventilated place. Don't store them in the fridge and keep them out of warmer temperatures to avoid sprouting. As with potatoes, if you peel the skin and throw it away, you're throwing away some of the goodness (fibre, vitamins and minerals), so just give kumara a good scrub and trim any bruising or woody bits. Kumara can be used as an alternative in any recipe that uses potatoes. You'll find they generally cook a little quicker than potatoes.

Ways with kumara

Add to your mashed potato for a nice flavour change.
Kumara wedges are yummy instead of potato wedges. Slice the kumara, lay them on an oven tray and spray with a little oil. Bake in a hot oven.
Layer sliced kumara with onion slices and garlic in a baking dish. Pour over a little milk and bake in a hot oven for a kumara gratin.
Kumara makes a delicious soup, especially if you add some curry spices.
Kumara, boiled and cooled, is a good salad base. Toss kumara pieces with a dressing made from sweet chilli sauce, soy sauce, lime juice and sesame oil. Toss coriander leaves through the salad.

Back to basics: Rice

The complete guide to cooking and using this staple food, so it's perfect every time.

Cooking rice is not difficult; it just needs a little care and attention. Rice is satisfying to eat, low in fat, and comes in a number of different varieties. It can be used to create all sorts of tasty dishes. Here we tell you how to cook long-grain, basmati, risotto and sushi rice.

Basic rice rules

There is no need to rinse rice bought in the supermarket before cooking in New Zealand as it has been thoroughly cleaned before packaging.
Unless specifically stated in a recipe, rice does not need to be soaked before cooking.
Always use a heavy-bottomed pan with a tight-fitting lid.
Use the correct type of rice for the type of dish you are making. For example, risotto is best made with risotto rice: arborio or carnaroli. Extra flavour can be added to rice by using stock instead of water when cooking.
When cooking rice by the boiling or absorption method, never stir the rice during cooking as the grains can split. This causes the rice to become sticky.
Rice is cooked when the rice separates well and is not hard in the middle.
As soon as rice is cooked, remove it from the pan otherwise it will continue to cook and become overcooked.
If you're using the boiling method, drain thoroughly in a sieve or colander taking care that the steam does not burn you.
Lightly fluff with a fork before serving.

Different types of rice and uses

As a general guide, different rice suits different dishes.

Long-grain, white and brown – salads, stir-fries, pilafs, curries, mince dishes.
Basmati – Indian dishes, spicy dishes.
Risotto, arborio, carnaroli – risottos, risotto cakes.
Sushi rice – sushi and Asian soups.

There are two main ways of cooking rice

Boiling method

The usual way to boil rice is in 5 times its volume of water for 15 minutes. As a guide, for 1 cup long-grain rice use 5 cups of water.

Bring a large pan of water to a roaring boil. Add the rice and return to the boil. Reduce the heat to a simmer and cook for 12-15 minutes, until the rice is tender but firm.

Once cooked, pour the rice and cooking water into a sieve or colander and leave covered for 5 minutes. Fluff up with a fork before serving.

This method can be used for long-grain, brown long-grain and basmati rice.

Approximate boiling times for other varieties:

White basmati – 15 minutes
Brown basmati – 25 minutes
Brown long-grain – 30 minutes

Absorption method

Cooking rice like this means as the rice cooks, it absorbs all the cooking water. For this method of cooking, accurate measuring is very important. As a guide, for 1 cup long-grain rice use 1 1/2 cups water or stock.

Place the rice and liquid in a large saucepan. Bring to the boil over a medium heat. Stir several times. Cover and reduce heat to a low setting and cook for 15-20 minutes. Remove the pan from the heat and leave to stand covered for 5-10 minutes before serving

This method can be used for long-grain, brown, basmati rice and sushi rice.

Approximate cooking times by the absorption method for other varieties:

White basmati – 15-20 minutes
Brown basmati – 25-30 minutes
Brown long-grain – 25-30 minutes

Stock options

When cooking rice using the absorption method you can use water or, for extra flavour you can use a flavoured stock. For a chicken stock, use a chicken-flavoured stock cube crumbled into boiling water or a long-life boxed stock such as Campbell's reduced-salt version.
For a vegetable stock, the cheapest option is to use vegetable water from vegetables you have cooked. This stock can be used to add flavour to all rice dishes.

Cooking risotto rice

Risotto is made by using arborio, carnaroli or risotto rice, which are all short-grain varieties. The basic recipe is made by gradually stirring hot stock into rice and softened onions using a wooden spoon. The stirring action agitates the starch in the rice and this gives risotto a creamy texture. For successful results, follow these simple guidelines:

Keep your stock at a gentle simmer.
Use a wide-bottomed pan that will be large enough to accommodate the rice, liquid and the additional ingredients. Stir with a wooden spoon.
As a guide, 1 1/2 cups risotto rice needs about 3 cups of hot stock.

Soften finely chopped onion in olive oil in a large pan. Add risotto rice. Use a wooden spoon to stir rice with oil and onion. Cook for a few minutes until rice is coated.
Add a ladleful of stock to pan – it should sizzle when added – and stir with a wooden spoon.
Continue adding stock in this way – as stock is absorbed, add more – stirring continuously, until rice has become creamy (you might not need to use all the liquid). It should take around 20 minutes.

Simple sushi rolling

The secret to successful sushi making is to have all your ingredients sliced and the rice cooked before you begin assembly. If you do not have a sushi mat, use a clean tea-towel. Have a bowl of water to hand as wet hands prevent the rice sticking to them so much. You will find all the ingredients for sushi in your supermarket in the Asian aisle.

Once rice is cooked, use a fork or chopsticks to fluff it up. Cool before using.
Lay a sheet of nori, shiny side down, on the centre of a sushi mat or clean tea-towel. Wet your hands and place some of the rice on two-thirds of the nori and press down to cover evenly.
Make an indentation along the top end of the rice and spread with a little wasabi.
Lay a quarter of your fish, meat or chicken and vegetables across the width.
Place your fingers over the filling to hold it in place, then using your thumbs, pick up the nori sheet at the end closest to you (you can use the tea-towel or mat to guide you).
Roll it away from you, pressing in the filling gently as you do so. Continue rolling until the filling is encased in nori, using the mat to help form a firm roll. Unroll the mat. Slice the roll into individual pieces.

Perfect pilaf

Pilaf is a tasty rice dish made using long-grain rice. It is cooked in the oven. As a guide, for 1 cup long-grain rice use 2 1/2 cups hot stock.

Preheat the oven to 160°C.
Heat some oil in an ovenproof dish and cook finely chopped onion until softened. Add the rice and stir with a wooden spoon to coat the grains with the onion. Add all the heated stock to the rice and stir once. Return to the boil. Cover with a tight fitting lid.
Place in the oven and cook for 20-25 minutes or until the rice is tender and all the liquid has been absorbed. Season and serve.
Vary your pilaf by adding diced ham, cooked chicken and vegetables. Or add ground spices and a can of chopped tomatoes.

How to use up leftover rice

Once cooled, cooked rice can be stored in the refrigerator for up to 24 hours. It is great for salads and stir-fries. If reheating rice, reheat in a covered bowl in the microwave, or place in a pan with 3 tablespoons water or stock, cover and heat gently for 5 minutes.
Make a simple rice salad by mixing a teaspoon of curry powder with 150g low-fat natural yoghurt, a tablespoon fruity chutney and a squeeze of lemon juice. Stir into some cooked rice. Add finely sliced spring onions, slices of mandarin and some unsalted nuts. Serve sprinkled with chopped parsley.

Simple serving suggestion

Courgettes are perfect for filling with this tasty tomato rice filling.

Cut courgettes in half lengthwise, scoop out the flesh and chop. Plunge the courgette shells into a pan of boiling water for 3-4 minutes. Drain and place on a baking sheet.
Finely chop some onion. Cook the onion with the chopped courgette and onion in a little oil until softened. Add a can of chopped tomatoes with herbs and heat for 3-4 minutes. Add some cooked long grain rice and use to fill the shells.
Sprinkle over some breadcrumbs and grated cheese. Season and bake for 20 minutes at 190°C, until the top is golden brown. Serve sprinkled with chopped parsley.

Back to basics: Eggs

Eggs can be cooked in minutes and are the perfect base to create endless healthy and economical dishes. Sarah swain takes us through boiling, scrambling and omelettes.

Storage

Eggs are best stored in the fridge as their freshness deteriorates at warmer temperatures. Eggs are best stored in the carton.
Store them pointed end downwards to prevent breakage and minimise dehydration.
Eggs are porous and will absorb strong flavours and smells, so store them well away from strong-smelling foods.
Egg yolks placed in a container and covered with water to prevent them from drying out will keep in the fridge for up to two days.
Egg whites can be put in a covered container and will keep for up to two days when stored in the fridge.
Hard-boiled eggs can be stored in the fridge and used within two days.

Testing for freshness

To test for freshness, put an egg in a bowl or glass of water.
If it sinks and lies on its side, it is fresh.
If it floats with its rounded end on the surface of the water, it is stale.
If an egg floats in the middle of the water with its rounded end up, it is not stale but it is probably two or three weeks old.

Boiling eggs

Remove the eggs from the fridge about 30 minutes before using.
Cover the egg with cold water in a small pan. Cover the pan. Bring the water to the boil. Uncover the pan. Reduce to a simmer.
Soft-boiled eggs need to be simmered for 2-3 minutes.
Hard-boiled eggs need to be simmered for 8-10 minutes.
To shell hard-boiled eggs, as soon as you remove them from the boiling water, crack the shells all over with a spoon and immediately plunge the eggs into a bowl of cold water for a couple of minutes. This helps stop the dark circle forming around the yolk and makes eggs easier to shell.

Scrambled eggs

For best results, the eggs should be well beaten with a fork before cooking so the yolks and whites are well mixed.
Use a non-stick pan and a wooden spoon.
Use a low-fat spread suitable for cooking. I use Logicol.
Beat 3 eggs together with 2 tablespoons trim milk.
Melt 1 1/2 teaspoons low-fat spread spread in a non-stick pan and run it around to coat the base of the pan.
Pour in the beaten eggs and cook them gently, stirring every 20 seconds, ideally with a wooden spoon.
The eggs will start to scramble. Continue stirring every 20 seconds until you have the eggs at your desired consistency.
Take the eggs off the heat when they are still a little wet if you like your scrambled eggs very moist, as they will finish cooking in their own heat while on the way to the table. Season with black pepper.

Omelettes

For 3 eggs (to serve 2 people) use 1 1/2 teaspoons low-fat spread. Beat the eggs thoroughly so that the yolk and whites are well mixed.
Melt the low-fat spread in a non-stick frying pan over a moderate heat. Make sure the hob is heating the entire pan base.
When the spread begins to foam, add the eggs. Shake the pan to distribute the eggs evenly.
After 40-45 seconds the eggs will begin to set on the base in the centre first. Continue to cook over a moderate heat while the entire base becomes set.
To test to see if the base is cooked all over, use a palette knife to lift at the edges.
At this stage you can add any sliced vegetables you like to create a vegetable omelette. Scatter over evenly.
Cook for a further 30 seconds, then use the knife to fold one side of the omelette into the middle. Fold in the other side and serve.

Poaching eggs

A poached egg on toast makes a perfect quick, healthy light meal or breakfast choice. Here's how to get a perfect poached egg:

Fill a frying pan with 10cm of water and add a teaspoon of vinegar (this helps the egg keep its shape).
Bring the water to a boil. Break the egg into a shallow cup or dish with a lip for easy sliding.
Slide the egg into the pan. As soon as the water returns to a boil, cover the pan. Turn off the heat and stand for about 2 minutes, or until a light film of white has set over the yolk. Do not lift the lid until after 2 minutes as the steam helps cook the egg (a glass lid will make this easier).
Lift the eggs out with a slotted spoon.

Whisking egg whites

For perfect results with egg whites, make sure the bowl and beaters are completely grease-free.
Place egg whites in a large bowl. Allow them to come to room temperature.
Begin whisking on a slow beating speed, until the egg whites begin to froth.
Increase the speed to 2 or 3. After 30-40 seconds, increase to a higher speed. Continuing whisking until you have reached the desired thickness.
Soft peaks are ideal for an egg white omelette. Stiff egg whites are ideal for meringues.

What to do with canned chickpeas

Quick and easy ways to enjoy these healthy legumes.

Make a curry

Cook 2 crushed cloves garlic, 1 chopped onion, 1 teaspoon cumin and 1 tablespoon yellow curry powder in a little olive oil for 1-2 minutes. Add 1 can tomatoes, 1 can drained chickpeas and 500g chopped kumara. Bring to the boil. Reduce heat to low and simmer until kumara is soft.

Toss a salad

In a serving bowl, toss 1 can drained chickpeas, 1 can tuna, 1 carrot cut in sticks, 10 halved cherry tomatoes and chopped fresh parsley. Dress with lemon juice and olive oil.

Bake a snack

Preheat oven to 180ºC. Drain 1 can chickpeas and arrange on a baking tray. Spray with olive oil. Season with ground coriander and chilli flakes. Bake for 1 hour, or until chickpeas are crisp.

Add to soups

Canned chickpeas are a delicious addition to soups. Use them in minestrone instead of kidney beans.

Dip into hummus

Using a food processor, blend 1 can drained chickpeas, juice of 1 lemon, 1/3 cup tahini paste, 1 tablespoon olive oil and 2 cloves garlic, until smooth.

Make some falafel

Preheat oven to 200ºC. Blend 1 can chickpeas, 1 onion, 2 cloves garlic, 1 teaspoon ground cumin, 1 teaspoon ground coriander and fresh flat leaf parsley in a food processor until smooth. Shape into small patties and bake for 15 minutes or until browned.

Mash it up

Use canned chickpeas when making mash instead of potatoes, as a tasty low-GI alternative.

Cook a casserole

Fry 2 crushed cloves garlic, 1 chopped onion and 1 sliced chorizo sausage in a little oil. Add 1 can tomatoes and 1 can drained chickpeas. Bring to the boil. Reduce heat to low. Simmer for 15 minutes and serve with rice.

Serve a side

Combine 10 halved cherry tomatoes, chopped spring onions, 1 can drained chickpeas and chopped mint leaves. Dress with lemon juice and olive oil to taste.

Spread it on

Mash canned chickpeas and use instead of a spread in a wrap or sandwich with fresh salad.

What to do with natural yoghurt

We all know natural yoghurt is good for us. These tasty ideas make it easy to get more into your daily diet.

Easy dip

For an instant dip, mix low-fat natural yoghurt with sweet chilli sauce. Serve with carrot, celery and cucumber sticks and cherry tomatoes.

Potato salad

Next time you make potato salad, replace half the mayonnaise with low-fat natural yoghurt. Or better still, replace mayonnaise dressing with low-fat natural yoghurt mixed with honey, lemon juice and seeded mustard.

Savoury sauce

Combine 1/3 cup low-fat natural yoghurt, 1 tablespoon chopped fresh dill or chives, 1 tablespoon fresh lemon juice and 2 teaspoons white wine vinegar. Drizzle over grilled salmon steaks. Replace dill with mint and serve with grilled lamb chops.

Quick dessert

Hull and halve 2 punnets of strawberries, sprinkle with sugar and roast in a 220°C oven for 20 minutes, or until soft. Serve with low-fat natural yoghurt sweetened with a little honey and drizzled with pan juices.

Slim sweetness

Instead of serving a dessert with cream or ice cream, try serving it with low-fat natural yoghurt or mix low-fat vanilla yoghurt and whipped cream.

Savoury topping

Combine 250g low-fat natural yoghurt with 1 crushed garlic clove and 1 tablespoon each chopped flat leaf parsley and coriander (or other herbs of your choice). Perfect for dolloping onto soups, roasted vegetables and couscous salads. Or use it to cool down a spicy dish.

Healthy salad

Make a quick salad with a couple of cans of brown lentils or chickpeas, 1 diced tomato and baby spinach leaves or rocket. Dress with 1/4 cup low-fat natural yoghurt combined with 1 tablespoon lemon juice and 1 tablespoon chopped mint leaves.

Marinade

Use natural yoghurt as a marinade for chicken or lamb. Add your favourite spices such as paprika, turmeric, cumin and ground coriander seeds and marinate for at least 20 minutes.

Basic brekkie

Make an energising breakfast smoothie by blending 1 banana with 1 cup reduced-fat milk, 2 tablespoons low-fat natural yoghurt, 1 tablespoon honey, 1 tablespoon wheat germ and 1 tablespoon sunflower seeds.

Low-fat cheesecake

Turn your favourite cheesecake into a low-fat dessert by using low-fat cream cheese instead of the full-fat variety and low-fat natural yoghurt instead of cream.

What to do with tahini

Tahini is a very handy ingredient and can be used in many different ways.

The low-down

What is it?

Tahini is a paste made from ground sesame seeds that originates from the Middle East. It's mainly known as a major ingredient of hummus.

Where do I get it?

Tahini can be found in the supermarket in the organic aisle, or with the chutney and pickles. You can buy it 'hulled' (which is lighter in colour and flavour) and 'unhulled' (which is darker and has a more intense flavour).

Ideas for using tahini

Spread tahini on toast or sandwiches; it's a great alternative to peanut butter.
Add a tablespoon of tahini when making a salad dressing.
To take your mash in a new direction, add a tablespoon or two of tahini and a generous sprinkle of ground cumin and sumac.
Tahini is great added to noodles or pasta with veges, garlic, lemon and chilli.
Make a tahini dip from yoghurt, tahini and lemon juice.
Serve with vegetable sticks or over roasted vegetables. See our recipe Roasted butternut with tahini yoghurt.

HFG guide to sugar and sweeteners

With so many different sweeteners available, it can be difficult to know which one is best for your needs. Nutritionist Tracy Morris has the answers.

Category 1: Nutritive

Nutritive sweeteners are defined as those that contain energy, and have an impact on blood sugar levels.

Brown or dark brown sugar

What is it? Brown sugar is table sugar coated in sugar syrups that are similar to molasses. This gives it a distinctive colour and aroma, and a moister consistency.

Nutritional properties: Contains nearly the same energy as table sugar, with slightly more nutrients (calcium, iron, magnesium, potassium), but the amounts are insignificant per serve.

Best use: Baking or adding sweetness to savoury dishes such as stir-fries and sauces.

Take note: Don’t let the colour fool you – brown sugar is no more ‘natural’ than white or raw sugar.

Low-GI sugar (eg. Chelsea LoGi Cane)

What is it? A less refined form of table sugar that has a lower glycaemic index (GI 50), so it is digested more slowly than most nutritive sweeteners.

Nutritional properties: The same kilojoules as table sugar but contains small amounts of some nutrients usually removed during processing (antioxidants, calcium, magnesium and potassium).

Best use: Replacing table sugar for people with diabetes.

Take note: Just because it has a lower GI rating does not mean you can eat more of it!

Honey

What is it? A liquid sweetener produced naturally by honeybees from flower nectar.

Nutritional properties: Honey has a low to medium GI rating (between 35-58, depending on the type of honey) and has 92kJ per teaspoon. It contains trace amounts of protein, vitamins, minerals and antioxidants.

Best use: As a truly natural, affordable sweetener. Honey is also used as a natural remedy to soothe sore throats.

Take note: Honey should not be given to infants due to the risk of contracting botulism.

Molasses

What is it? The dark liquid by-product left over from processing sugar cane into table sugar.

Nutritional properties: Molasses has slightly fewer kilojoules than sugar (71kJ per teaspoon), and of all the sugar products, molasses is the richest in minerals calcium, iron, magnesium and potassium.

Best use: Adding a distinctive colour and flavour to baked treats.

Take note: Blackstrap molasses has a bitter taste and it is more often used as a nutritional supplement than a sweetener due to its high antioxidant levels.

Treacle and golden syrup

What is it? Golden-red (golden syrup) or dark brown-black (treacle) liquid sugar made from sugar cane syrup.

Nutritional properties: Sweeter than sugar, these sweeteners are less nutritionally dense than molasses and have small amounts of minerals (calcium, iron and potassium) and 90kJ per teaspoon.

Best use: The strong, sweet taste of these liquid sugars works well in baking and confectionery recipes.

Take note: Treacle is slightly more bitter than golden syrup.

Maple syrup

What is it? An amber-coloured liquid sweetener made from the sap of maple trees.

Nutritional properties: Maple syrup is low GI and it has fewer kilojoules (73kJ per teaspoon) and more minerals than honey but in insignificant amounts per serve.

Best use: Drizzling over pancakes or swirling into porridge.

Take note: Don’t be fooled by ‘maple-flavoured’ syrups which are often higher GI, higher in kilojoules and lower in nutrients than pure maple syrup. Check labels to make sure the product is 100 per cent pure maple.

Table sugar (white or raw)

What is it? A form of carbohydrate (sucrose) made from sugar cane. Raw sugar has a light honey taste and it is slightly less processed than white sugar.

Nutritional properties: One teaspoon has 70kJ.

Best use: Baking, or to add sweetness to a daily cuppa.

Take note: There is no significant nutritional difference between white and raw sugar – both provide a quick energy hit with virtually no vitamins or minerals.

Fructose

What is it? The naturally-occurring sugar in fruit and honey.

Nutritional properties: Fructose is the sweetest sweetener and it has the lowest GI of all naturally occurring sugars. In fruit, it is loaded with vitamins, minerals, fibre and antioxidants. It has 64kJ per teaspoon.

Best use: For a truly natural sugar fix, go for fresh fruit.

Take note: A small amount of fructose (like that in fruit) isn’t going to do you any harm, but if you overload your body with too much at once (often found in processed foods containing ‘fructose’, ‘high fructose corn syrup’ or ‘agave nectar’), your liver starts converting the fructose to fat in the form of triglycerides – putting you at risk of heart disease and diabetes.

Top nutritive sweetener picks

Best for baking: White or brown sugar
Most natural: Raw honey
Most nutritious: Blackstrap molasses
Best for spreading: Honey

Category 2: Non-nutritive

Non-nutritive sweeteners are intensely sweet, meaning only a very small amount is needed – so they are virtually kilojoule-free and have no impact on blood sugar levels. With the exception of stevia, most non-nutritive sweeteners are chemically produced.

Aspartame (eg. Equal, NutraSweet)

What is it? An artificial sweetener made by joining two amino acids – aspartic acid and phenylalanine.

Nutritional properties: Provides about the same amount of energy as table sugar, but because it is 160-220 times sweeter than sugar, only a tiny amount is needed, making the energy negligible.

Best use: Aspartame loses its sweetness at high temperatures so it’s not suitable for cooking. It is commonly used in cold food products such as diet soft drinks, cordial and yoghurt.

Take note: People with Phenylketonuria (PKU) – an inherited disorder that increases the levels of amino acid phenylalanine (a building block of proteins in the blood ) – are advised not to consume aspartame as it contains phenylalanine.

Acesulphame potassium or Ace-K (eg. Equal Spoon for Spoon, Sweet One®, Sunnett)

What is it? A synthetically produced potassium salt.

Nutritional properties: Ace-K is 200 times sweeter than sugar and does not provide any kilojoules as it is not broken down by the body.

Best use: Baking, because it is stable at high temperatures.

Take note: In high concentrations it has a slightly bitter aftertaste so it is often blended with other sweeteners to produce a more sugar-like taste.

Sugar alcohols or polyols (eg. sorbitol, xylitol)

What is it? These occur naturally in certain fruits or can be produced artificially from glucose.

Nutritional properties: Provides half the kilojoules of table sugar but only a small amount is absorbed into the bloodstream.

Best use: Often used to replace sugar in chewing gum, polyols are not broken down by mouth bacteria so they don’t promote tooth decay.

Take note: If eaten in large quantities, they can have a laxative effect and cause diarrhoea, bloating and gas.

Stevia or steviol glycosides (eg. Equal Stevia, NuNaturals Nu Stevia™, Natvia)

What is it? A natural, non-nutritive sweetener extracted from the leaves of the stevia herb.

Nutritional properties: Stevia is 250-300 times sweeter than table sugar, with no impact on blood sugar levels. It has 11kJ per gram.

Best use: People who prefer a natural sweetener over a synthetic one but don’t want the kilojoules.

Take note: Some stevia extracts have a distinct aftertaste similar to liquorice.

Saccharin (eg. Sweet’N Low®, Necta Sweets, Sweet Twin)

What is it? A synthetically produced sweetener made by combining a number of chemicals.

Nutritional properties: Saccharin is 200-700 times sweeter than table sugar and provides no energy.

Best use: Enhances the strength of other sweeteners.

Take note: Not recommended for pregnant women or children under two years.

Cyclamate (eg. Sucaryl, SugarTwin®)

What is it? The sodium or calcium salt of cyclamic acid.

Nutritional properties: Cyclamate is 30 times sweeter than sugar and not digested by most people so it provides no kilojoules.

Best use: Cyclamate masks the bitter aftertaste of other non-nutritive sweeteners so it is often used in combination with other non-nutritive sweeteners.

Take note: Not recommended for pregnant women or children under two years.

Sucralose (eg. Splenda®, Sugar Free Natura)

What is it? Sugar that is chemically processed to replace hydrogen and oxygen molecules with chlorine molecules.

Nutritional properties: Six hundred times sweeter than table sugar, with most of it passing through the body unchanged, providing no energy.

Best use: Since it is the most heat-stable non-nutritive sweetener, sucralose can easily be used to replace sugar (cup for cup) in cooking and baking.

Take note: Sucralose tastes very similar to sugar and has no bitter aftertaste, which is common with other non-nutritive sweeteners.

Top non-nutritive sweetener picks

Best for baking: Sucralose or stevia
Most natural: Stevia
Best for your teeth: Sugar alcohols

How to make sure your baby has enough iron

Which is better for baby's iron levels: commercial baby food or homemade?

Researchers at Starship Hospital recently found that babies who were initially fed commercial baby food had less iron deficiency than those whose first meals were homemade. Almost one in six (14%) children in Auckland under two years of age are iron deficient.

Homemade or bought?

Dr Clare Wall, one of the key researchers, says: "We tend to think that homemade is better than bought, so these results are quite surprising. What we think it shows is that people need to be very careful to include enough iron-rich meat in their homemade baby food. Homemade baby food is great but we must ensure there's enough iron in it by including some meat, chicken, liver or fish at least every few days."

The research also found that babies who ate fruit with a meal, rather than in between meals, had less iron deficiency. This is because the vitamin C helps the iron in food to be absorbed.

Basic method for homemade baby food

Take breast milk or iron-fortified formula.
Add some iron-fortified baby cereal with mashed/pureed fruit (vitamin C in the fruit increases iron absorption from the cereal).
Then add meat with vegetables (meat helps a baby absorb up to four times more iron from the vegetables

Simple foods to make at home

Keep some lamb's liver frozen (Note: lamb's liver is rick in iron but also vitamin A and too much vitamin A can damage the liver, so feed your 7-12 month old baby no more than three teaspoons a week)
Steam a couple of small chunks of pumpkin, kumara or carrot with some grated, frozen liver and purée or mash. Thin with cooled boiled water or vegetable juice from the steamer
Take a piece of meat and some vegetables from a cooked stew before it is seasoned, and blend. Avoid the sauce if it is made from stock – it is too salty for a baby
Finely chop roast meat, pork or chicken and add to mashed vegetables. Try roast pork, puréed apple and pumpkin, or roast chicken with mashed carrot and kumara
Bake fresh salmon or other fish. Mix with mashed vegetables
Mash cooked egg yolk in with mashed vegetables
Cook red lentils in water. Mix with mashed kumara, pumpkin and spinach (Note: vegetarian infants need more iron-rich foods as they absorb only about 10% of iron in vegetarian food)

How much iron does my baby need?

A baby needs more iron than an adult man. This is because in the first year a baby's weight and blood volume triples; a growth rate faster than at any other time of life. In the first two years a baby's brain reaches 80% of its adult size. Babies need lots of iron at this age to carry oxygen around in the blood and to help developing brain cells.

A lack of iron at this critical time can impair intellectual development – and it's often irreversible. Children who are seriously iron deficient in their first two years of life do not learn so well once they get to school. Iron also keeps the immune system strong, resulting in less coughs, colds and tummy bugs.

How to get enough iron

Babies build up their iron stores in the last trimester and if they are full-term, have enough iron to last about six months. At around six months a baby's iron stores are depleted. By this time babies should be starting to eat iron fortified baby cereal and vitamin C-rich fruit in addition to breast milk or formula. By 7-8 months they need to be eating some iron-rich food, preferably meat and chicken, at least three times a week. At this age, they can also have egg yolk. Give some puréed fruit at the same meal to increase iron absorption.

Premature babies have smaller iron stores. This means they may need iron earlier than full term babies. No languishing on baby cereal for weeks on end – these babies need to get onto iron rich meats as soon as possible. If you are concerned, chat to your doctor or Plunket nurse about what to do.

Foods that increase the risk of iron deficiency

Cows' milk: The greatest dietary risk factor for iron deficiency in the first year is giving a baby cows' milk. Keep your baby off cows' milk as a drink until 12 months. Some 12 month plus babies adore milk. If you have a 'milk-loving' baby, be careful they don't drink so much milk that they have no room for iron-rich foods.

Tea: Tea contains tannins that bind up iron from non-meat foods, such as baby cereal, and stop it being absorbed.

Everyday shopping: Salt

We explain the differences between the various types of salt on the supermarket shelves.

Salt, or sodium chloride, has been used for centuries to enhance the flavour and taste of foods. It also played an important role as a food preservative thanks to its ability to draw water out of foods, ensuring harmful microbes could not survive. These days we have other ways to preserve foods, and we often hear the call to reduce our intake for the good of our health.

Where does salt come from?

Salt is generally described as either rock salt or sea salt. Rock salt is mined from underground deposits whereas sea salt is produced from sea water by evaporation. New Zealand has no rock salt deposits, so until a sea salt industry was developed in the 1950s all salt was imported. Although not technically correct, some manufacturers use rock salt as a generic term to describe a coarser grind; in this case you would see the ingredient listed as sea salt.

Salt fashion: flakes vs grains

Thanks to Jamie Oliver and other TV chefs, the 'pure flaky crystals' of sea salt like Maldon have become fashionable. Apparently you can taste the difference! Others point out that any salt produced from sea water is going to be over 97% sodium chloride, with the remainder made up of tiny amounts of calcium, magnesium and sulphates. These are unlikely to be detectable in the flavour.

With no expectation I would detect any difference, I decided a (sample of one) taste test was required. Imagine my surprise! The fine table salt was noticeably stronger and sharper in flavour, whereas the Maldon flakes were milder but the flavour lingered longer. This actually makes sense because the flakes were bigger so they took longer to dissolve.

I decided I'd include some ground rock salt in my research. Having made a mess of my desk with tiny crystals going everywhere, I realised it is all about crystal size. The ground rock salt was not as mild or long-lasting as the flakes, but it was not as sharp and 'quick' as the table salt. And the granules were a mix of sizes, definitely smaller than the flakes, but not as consistently fine as the table salt. Jamie: all is forgiven.

My conclusion from this is the chefs are right. Flakes are appropriate if you're adding to prepared food, but for cooking and baking, use the cheaper table salt; by the time it's dissolved there is no difference.

What you really need to know about salt

Professor Rod Jackson, speaking recently at the Joint New Zealand and Australian Nutrition Societies Conference, highlighted a dramatic turnaround in death rates from cardiovascular diseases in the 1950s. He attributed this to the introduction of the domestic refrigerator. Why? Refrigerated food dramatically reduced our reliance on salt-preserved foods. This in turn reduced the incidence of high blood pressure, a major risk factor for heart disease.

Many of us still consume too much salt for the good of our health. It's the sodium in salt that has such a significant impact and because of this, processed foods must state on the nutrition information panel how much sodium they contain.

The Ministry of Health suggests the upper level for safe consumption of sodium is 2300mg per day, which is the amount in just one teaspoon of salt. But to reduce risk of chronic disease they suggest no more than 1600mg sodium each day – that's around 7/10 of a teaspoon. Our average consumption is estimated to be around 3600mg each day – a little over 1½ teaspoons – so it's way too high.

Iodine

Iodine has been added to salt in New Zealand since 1924 and today many Kiwis are blissfully unaware we ever suffered from disorders of iodine deficiency. As well as goitre, iodine deficiency is associated with a wide range of health problems. The last National Nutrition Survey showed adults got only about half the recommended iodine intake and studies are showing a re-emergence of mild to moderate iodine deficiency. The New Zealand Food Safety Authority is considering the fortification of other staple foods in order to address our declining iodine levels. It's estimated up to 85% of our salt intake can come from processed and manufactured foods, and most of this is not iodised.

What's in store?

Table salt was once our only choice. It's finely granulated and, because salt is so attractive to moisture, it usually contains an anticaking agent so it flows easily even in humid conditions It's great for kitchen use, and it's easy to fill up the shaker from this. Best of all: it's iodised.

Both table and rock salts are available in bulk bags for filling your own shaker or grinder. Cerebos and Mrs Rogers both have a coarse salt in a convenient grinder that you can throw away once it runs out. But no rock salt is iodised, so I don't recommend it.

Pacific Salt has a range of salt in a resealable pouch: coarse, flaky and iodised flaky. Of course, our pick is the iodised flaky. What a great idea.

Using salt

A tiny amount of salt can actually bring out the sweetness of some foods, e.g. tomatoes, grapefruit and pineapple. A pinch of salt is often used in baking for the same purpose.

If you have an old recipe book, chances are it will tell you to add more salt than you're accustomed to. Cut it back. Our tastes have changed as we've reduced our salt consumption.

Most cooks will tell you to taste your food before adding any seasoning; it may not need it!

Alternatives

'Lo Salt' is a reduced sodium salt alternative. It contains 1/3 salt (sodium chloride) and 2/3 potassium chloride. Potassium intakes in New Zealand are lower than recommended, and potassium helps blunt the effect of salt on blood pressure, so this is definitely worth a try. If you know someone who uses excessive table salt, you could try putting this in the salt shaker and see if they notice.

(Note that some blood pressure and heart medications help the body retain potassium so anyone on these medications should check with their pharmacist or GP first to ensure their potassium levels don't get dangerously high.)

A huge range of herbs and spices can be used as flavouring alternatives. See Back to basics: Herbs and Your guide to spices for tips and more information.

While our soils may be deficient, iodine is abundant in seawater so fish, shellfish and seafoods (like seameal, seaweed and kelp) are rich sources. Other foods containing useful amounts of iodine include eggs and to a lesser degree dairy products.

How to choose

We're not encouraging you to use more salt: on the contrary, if you habitually add salt, we'd like you to stop and think about cutting back. When you do use salt, make sure it's iodised.

Iodised salt is available in standard granulated table salt as well as in flakes, so whatever you're using it for, choose iodised.

Whether you are trying to reduce your blood pressure or you just want to keep it down, we'd recommend trying Lo Salt.

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