Four kitchen hacks to make healthy food even healthier
I FIND it fascinating to see the depth of information that researchers can learn about the food we eat. Beyond the nutritional value, scientists are working to uncover how certain foods should be eaten, what they should be combined with and how they are best absorbed. It’s a lot of science to take in, but I’ve waded through t he research to uncover these amazing tweaks to make “good-for-you” foods even better at your next meal.
Add black pepper to curries
Turmeric, the spice that gives curry powder its yellow colour, is being studied for its ability to halt the production of cancer cells. Turmeric contains the potent antioxidant curcumin, which is the ingredient with anti-cancer potential. Curcumin is not well absorbed by the body, but a sprinkle of black pepper can enhance curcumin absorption by over 2,000 percent.
Toss a hard-boiled egg in salads
Salad vegetables such as carrots, lettuce and peppers boast huge antioxidant potential, but it needs to be unlocked. The key may be eggs. Studies show that adding cooked eggs to salad can help you absorb up to eight times more antioxidants like betacarotene, which help reduce inf lammation that leads to diabetes, arthritis and heart disease.
Egg whites won’t work, since it’s the fat in the yolk that matters. Not a fan of eggs? Other fat-containing foods that can boost antioxidants in salads are avocado, almonds, pumpkin seeds or an oil-based salad dressing.
Choose sprouted bread
Grains like wheat and rye can be sprouted before they are milled and baked into bread. That means the grain seed is allowed to germinate or “sprout,” and this process has several benefits. It produces grains with more protein, fiber, antioxidants, B-vitamins, vitamin C and iron.
It also helps rid grains of certain “anti-nutrients” like phytic acid and tannins, which can hinder mineral absorption. Sprouted-grain breads also have a lower glycemic index than regular breads, making them a better choice than regular bread for balancing blood sugar levels.
Use olive oil in tomato sauce
Raw foodists ta ke note – some foods provide more nutritional value when they are cooked. Tomatoes are one example – they contain the antiox ida nt lycopene, but it’s better absorbed by the body when tomatoes are heated and fat is added. Tomato sauce (even when used on pizza !) is a smart combination of cooked tomatoes with olive oil.
The lycopene in tomatoes has been a ssociated wit h lower i ng cholesterol levels a nd may have anti-inf lammatory effects, meaning it must be absorbed to be functional. Without heat and oil, lycopene is not well absorbed by t he body.