GO on – splash a drop of milk in your coffee. It could do you a lot of good.
Many assumed black was better – but scientists now say a dash of the white stuff makes it healthier.
GettyWe reveal the small recipe tweaks that will add a helping of goodness to your daily diet[/caption]
That’s because milk contains micronutrients which are essential for your body.
And there other ingredients you can add to some of your favourite foods that will help boost your health.
Nutritionist Amanda Ursell tells Claire Dunwell the small recipe tweaks that will add a helping of goodness to your daily diet.
Plonk red wine in your casserole
SLOSHING a glug of red wine into a simmering casserole could prevent allergies, say researchers.
The cooking process burns off the alcohol but healthy flavonoids stay.
GettyA glug of red wine adds antioxidant flavonoids to your casserole and could prevent allergies[/caption]
Amanda reveals: “After half an hour in the pan, the alcohol disappears but you still get the goodness of the antioxidant flavonoids.
“There is also the orange antioxidant pigments in carrots as well as the iron from the meat, which the body absorbs well.”
Sprinkle dark chocolate into chilli
GRATING dark chocolate into your pot of chilli can do wonders for heart health, say experts.
Studies by scientists in Sweden, America and Australia found that eating dark chocolate once a week was associated with a lower risk of blockage of the arteries thanks to the flavanols and polyphenols.
GettyEating dark chocolate once a week was associated with a lower risk of blockage of the arteries[/caption]
GettyExperts say grating it into your pot of chilli can do wonders for heart health[/caption]
Amanda says: “Look for a 70 per cent cocoa dark chocolate or above and keep it to a couple of squares per person.
“It will help to make the meal feel rich and filling, so you won’t want to snaffle the leftover chocolate down after.”
A cuppa with a drizzle of honey
INSTEAD of spooning sugar into your brew, try drizzling honey.
It’s a natural antioxidant which can reduce inflammation and help ward off winter germs, say scientists at Tufts University in Boston.
GettyTry drizzling honey in to your tea, rather than sugar[/caption]
But Amanda advises to use small measures. She says: “It’s important to keep all kinds of added sugars to a minimum as the spike in blood sugar which follows forces the pancreas to release insulin, to bring the sugar levels back down again.
“The bigger and more frequent these spikes, the more pressure there is on the pancreas and over time it can wear out.”
Scrambled eggs and a dollop of hummus
HOW do you like your eggs in the morning? You could do worse than adding a dollop of hummus.
Just a tablespoon in scrambled eggs gives you a hit of soluble fibre, which helps to control cholesterol levels in the blood.
GettyAdd a dollop of hummus to your scrambled eggs[/caption]
GettyJust a tablespoon in gives you a hit of soluble fibre[/caption]
Amanda says: “Chickpeas and sesame seeds in hummus boost fibre, and combined with eggs, they also give us bone-building phosphorus, magnesium and calcium, which benefit children and adults.
“It’s an odd combination but it’s well worth giving a try.”
Lentils into spaghetti bolognese xxxx
THROWING a handful of lentils into your spaghetti bolognese is not only good for your health, but also your pocket.
Lentils slow down digestion which helps with maintaining a healthy weight and because they help balance gut bacteria, they may also lower the risk of colon cancer.
GettyLentils slow down digestion which helps with maintaining a healthy weight[/caption]
Amanda says the tinned variety will do: “These will also give a good hit of plant-based protein, and so they can be used on their own for a vegetarian bolognese or added to lasagne.
“Plus, with lentils costing much less than a packet of mince, you’ll feel the benefits in your pocket too.”
Veg stew with peanut butter
THEY are an unlikely pairing but stirring a smear of peanut butter into a vegetable stew is a sneaky source of iron – which is vital for concentration and feeling energised.
AlamyAdd a smear of peanut butter into a vegetable stew for a sneaky source of iron[/caption]
GettyAmanda says: ‘Peanut butter can also ward off hunger because it contains protein’[/caption]
Amanda explains: “Both women and girls often struggle to meet their daily iron requirements which leaves them feeling tired, stressed and often struggling to concentrate and focus.
“Peanut butter can also ward off hunger because it contains protein and good fats such as mono and polyunsaturated, which helps us to feel fuller for longer after meals.”
Go totally nuts for porridge
ADD some pzazz to your bowl of morning porridge with a scattering of Brazil nuts – and keep the doctor away at the same time.
Those who eat nuts daily are less likely to be diagnosed with type two diabetes.
GettyScatter your morning porridge with Brazil nuts to reduce the risk of type two diabetes[/caption]
Amanda says: “Doctors are not entirely clear why, but some research suggests the fibre in nuts could help our bodies to control blood sugar levels.
“Stick to around 25g a day. Research shows that this kind of intake can also help with weight loss, as the combination of protein, fibre and good, unsaturated oils in nuts make a really filling combination.
“Brazil nuts are also especially rich in selenium, a mineral many Brits fall short of, and which experts from Harvard University in America say is crucial for helping to protect against infections.”
A dash of black pepper on chips
LOVE lathering your chips in salt? Don’t forget the pepper.
Peppercorns contain the compound piperine which, according to a study in India, can reduce cholesterol.
GettyLather your chips with pepper instead of salt[/caption]
GettyPeppercorns contain the compound piperine which can reduce cholesterol[/caption]
Rats who were fed it in a lab lost more weight when they were fed piperine.
Amanda says: “While going steady on the salt on your chips helps to protect your blood pressure, adding in black pepper ups your antioxidant intake.
“Researchers report in laboratory tests that black pepper also lowers bad cholesterol and improves good cholesterol.”