GOOD CARBS FOOD FACTS A TO Z
PUMPKIN What’s not to like about rambling pumpkins with their softly hairy stems and elegant tendrils reaching for the sun. Boil and steam them for a quick side dish or soup, but roast when you want concentrated flavour and creamy sweetness. Toss some seeds on the compost and bingo, you’ll find yourself with a pumpkin …
GOOD CARBS FOOD FACTS A TO Z
BROWN RICE Grains are at their most nourishing when we eat them as whole as possible or as minimally processed staples. They certainly figure prominently in the diets of the long-living Blue Zones folks and observational studies around the world (think of these as head counts) suggest that eating plenty of whole grains may reduce …
GOOD CARBS FOOD FACTS A TO Z
PEAS Eating the youngest, most tender peas shelled straight after picking is a truly sweet experience. Peas are easy to grow and in the right spot with appropriate TLC are generous providers from late spring through the summer months. You keep picking, they keep providing. Most of us outsource the growing and shelling and buy …
GOOD CARBS FOOD FACTS A TO Z
QUINOA Quinoa ticks so many boxes – tasty, quick cooking, packed with nutrition, gluten free, versatile and colourful it features in soups, salads, sides, mains, desserts and snacks. It is now grown around the world. What a tasty success story. While it may currently be the trendiest grain on the block, it’s not so very …
GOOD CARBS FOOD FACTS A TO Z
BEANS Beans are packed with good things for good health including slow-digesting carbs, fibre (including the sticky ones that lower cholesterol), vitamins and minerals. But what makes them really stand out from the plant food crowd is their protein – typically 7–10 grams per half cup cooked dried beans. Picture: Roasted Beetroot and White Bean …
GOOD CARBS FOOD FACTS A TO Z
CHIA SEEDS Foodwatch nutritionist Catherine Saxelby brought chia seeds (Salvia hispanica) to our attention in 2009. In August GI News that year she wrote that they: “look like tiny sesame seeds and can be black, white or grey. Like all seeds, they are high in fat especially the good fats… They are one of the …
GOOD CARBS FOOD FACTS A TO Z
APPLES We’re apple lovers to our core, smitten at first bite. There’s that sharp “crack!” as you break the crispy skin and then a mouthful of juicy, slightly grainy flesh. Although available year round, new season apples appear in the produce aisles from late summer through autumn. And that’s when they are at their crisp …
KEEP GOOD CARBS AND CARRY ON
GET CRACKING Nuts are popular nibbles that pack a nutritional punch with their protein, fibre, unsaturated fats, vitamins, minerals, trace elements and phytochemicals. As a bonus, they are also rich in substances considered protective for the heart: an amino acid (building block of protein) called arginine; vitamin E, folate, copper (a mineral) and plant sterols. …
KEEP GOOD CARBS AND CARRY ON
CARROTS Carrots are one of the most popular vegetables in our kitchen and for good reasons says dietitian Nicole Senior. For a start, they are very versatile: they are delicious raw or cooked, and can blend in to most dishes whether it is a stir fry, casserole, grill or salad. It’s really no wonder you’ll …
KEEP GOOD CARBS AND CARRY ON
CAPSICUMS (SWEET PEPPERS) Speedy underestimates the rate at which the Old World embraced the New’s zesty chilli. Try these hot peppers (pimiento) said Columbus proudly introducing them in 1493 – after all pepper (pimento or black pepper) was what he was looking for (well, he possibly said something like that). Within two hundred years they …
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