Veggie_Magazine_July_2017

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How many of these HEART-LOVING foods do you eat? In his latest book, Dale Pinnock, aka The Medical Chef, looks to nature’s edible pharmacy to keep our hearts healthy Here, he explains the star ingredients and their medicinal properties for keeping our vital organ beating strong... APPLES contain a type of soluble fibre known 1 as pectin, which is used as a natural gelling agent, binding to cholesterol. Apples also contain polyphenols and a substance called ellagic acid, which breaks down excessive cholesterol in the liver and also protects cells from damage. AVOCADOS are a very rich source of oleic 2 acid, which has notable effects upon lowering cholesterol. They’re also rich in vitamin E, protecting against excessive blood clotting, and reduce chemical damage to fats that are circulating in our blood. BEETROOT is a great source of nitrates. When 3 consumed, these are converted into nitric oxide. This is a substance that is naturally produced by the endothelium – the highly active skin that lines the inner surface of our blood vessels. Nitric oxide relaxes the smooth muscle walls of the blood vessels. When they relax, the vessels dilate and the pressure within them drops. So, eating beetroot can temporarily lower blood pressure and improve blood flow. CACAO, or raw chocolate, is an incredibly dense 4 source of magnesium, a vital mineral involved in regulating gut mobility and heart rhythm. Cacao has an incredibly high antioxidant content, too; useful because it helps to protect blood vessels from damage and reduce the oxidization of cholesterol. CHICKPEAS help to lower cholesterol by 5 binding to it and carrying it out of the body via the bowel. They are also a rich source of magnesium, which can help to lower blood pressure and regulate heart rhythm. ONIONS contain a group of compounds 6 called sterols that help to reduce the uptake of cholesterol through the gut wall. Onions also contain a group of sulphur-type compounds that can help to reduce clotting in the blood, so offer a protective role against heart attacks and strokes. ORANGES contain a group of compounds called 7 bioflavonoids, found in the rind and pith, and are known to protect the inner lining of blood vessels from damage. They do this by strengthening the microscopic mesh that holds all the cells together within the lining. This mesh is found in every solid body tissue and is known as the ‘extracellular matrix’. 8NUTS are a very rich source of the mineral selenium, used by the body to make its own natural anti-inflammatory enzymes. This enzyme is also believed to be a part of the body’s natural protection mechanisms against damage to arterial walls. TURMERIC is a well known anticoagulant 9 (preventer of clotting), and is also a potent anti-inflammatory. The yellow pigment in turmeric helps to control inflammation, so can give significant protection against inflammatory damage of the inner lining of the blood vessels. OATS contain a soluble fibre called 10 beta glucan, clinically proven to lower cholesterol. It does this by forming a gel-like substance in the digestive tract. This binds to cholesterol that has entered the digestive tract from the liver via the bile. Normally it would be reabsorbed, but beta glucan binds to it and prevents this, which can lower serum cholesterol. GARLIC contains a powerful antioxidant that 11 is believed to prevent LDL (‘bad’) cholesterol from oxidising; this is the process that causes cholesterol to clog up arteries. 56
SELF.HEART HEALTH SWEET HEART A pudding that contains four happy heart-boosting ingredients? Yes please! Chocolate orange Truffle Torte SERVES 4-6 READY IN 30 MINS (PLUS FREEZING TIME) FOR THE BASE: 200g raw mixed nuts 30g raw cacao butter, melted 2 tbsp agave nectar FOR THE FILLING: 2 soft, ripe avocados zest and juice of 1 large orange 2 tbsp agave nectar 50g raw cashew nuts 3 heaped tbsp raw cacao powder 30g raw cacao butter, melted 1 To make the base, put the nuts in a blender and blitz into a coarse powder. Melt the cacao butter in a glass bowl over a saucepan of water on a medium heat. Add to the blended nuts along with the agave nectar, and mix thoroughly. 2 Press the mixture into a flan/ cheesecake tin, allowing the crust to go up the sides. Place the lined tin in the freezer for at least half an hour to allow the cacao butter to set rapidly. 3 Meanwhile, make the filling by scooping the avocado flesh into a food processor, along with the orange zest and juice. Add the agave nectar, cashew nuts and the cacao powder, and blend until a smooth, rich, chocolate puddinglike texture is reached. 4 Melt the second batch of cacao butter in the same way as the first and add to the other ingredients, then process on a lower setting until the butter is evenly mixed. 5 Remove the tin from the freezer, and scoop the chocolate filling into the semi-set base. Spread out evenly, and then place in the refrigerator for four hours. The base will set to a biscuity texture, and the filling will become firm, like chocolate mousse. Slice and serve. Per serving: 498 cals, 40.7g fat BOOKSHELF Medicinal Cookery by Dale Pinnock (Hardback and eBook £20/£10.99, Orion) 57
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Vegan Summer Skin Savers * Our Ethi
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In this ISSUE... JULY 2017 EATasdas
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Page 69 and 70: SELF.STRESS Photography: Katfilms I
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