It’s not a true Aussie Christmas without prawns right? Prawns are packed full of protein, calcium, iodine and zinc. You may have heard that prawns are high in cholesterol, however, there is no evidence that prawns specifically increase blood cholesterol. In this recipe we’ve combined prawns with some fresh mango salsa! Get recipe here!
We’re taken cauliflower to the next level with this delicious mix of spices! Cauliflower belongs to the same veggie family as broccoli, brussel sprouts and cabbage. These types of vegetables contain antioxidants, including glucosinolates. This antioxidant may protect us from certain cancers and heart disease. Just 100g of cauliflower provides you with more than your daily requirements for vitamin C, which is key this time of year to keep your immune system strong amongst the christmas chaos! Get recipe here!
Legumes are rich in a type of fibre called resistant starch. Resistant starch is probably the least known type of fibre, but potentially the most important for your health! Resistant starch promotes gut health by acting as food for good gut bacteria. It resists digestion in our small intestine, and moves on to the large bowel where it is fermented. In this process short chain fatty acids are produced. One of these, called butyrate, supplies energy to the cells lining the large intestine (colonocytes), promoting their wellbeing. Get recipe here!
There are different types of omega 3 fatty acids that we need to obtain from our diet and walnuts are a standout for the alpha-linolenic acid (ALA) type of omega 3 fatty acid. The recommended dose of ALA to play a role in heart health is 2-3g and just 30g of walnuts provides 1.9g of ALA. These healthy fats are also known to boost our overall energy and mood. Get recipe here!
Want to get freaky with freekah? Freekah is a grain made from green wheat. It contains some iron to support healthy blood cells, potassium for nerve and muscle function and even some calcium to keep bones strong. We love to add Freekah to our salads and this red and green christmas themed salad is not one to miss! Get recipe here!
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