Tropicana Nov-Dec 2017 #116 Celebrating the Classics

HEALTH
RICE
We know that brown rice is better
than white rice. However, black
rice has an even better nutrition
profile than any other rice variety.
The deep black or purple colour of
the rice is an indication of its high
antioxidant properties. Black rice
contains anthocyanins, which is the
same antioxidant found in blueberries,
cranberries and bilberries.
ELDERBERRY
Scientists have found that berries have
some of the highest antioxidant levels
amongst fresh fruits. Most berries such as
blackberries, blueberries, strawberries and
cranberries all offer lots of antioxidants,
but guess which berry tops the list? The
purple-black fruits of elderberries are one
of the richest sources of anthocyanins and
phenolic compounds and have a strong
antioxidant capacity. Elderberries are hard
to find locally, but elderberry juice can be
found in organic stalls.
WHOLEGRAIN PASTA
If you are a fan of pasta dishes, use
wholegrain pasta for a nuttier flavour
and chewier texture and reap its health
benefits at the same time. Wholegrain
pasta is lower in calories because it
contains more indigestible fibre. On top
of that, nutrients such as B vitamins,
which are commonly lost through the
milling process in making regular pasta
can also be retained in wholegrain pasta.
RED CABBAGE
Another rising winner in the cabbage
family is red cabbage. The red pigment
which gives colour to red cabbage comes
from a flavonoid, anthocyanins, that
function as an antioxidant to lower the
risk of some diseases. As with most
vegetables, red cabbage has a relatively
high ratio of nutrients and vitamins
to calories and fat, which makes it an
ideal choice for dieters. Sautéing red
cabbage works better in terms of nutrient
retention than boiling it.
SAVOY CABBAGE
Savoy cabbage is probably the ‘Crème
De La Crème’ of cabbages because of its
glucosinolate content. Some studies have
demonstrated that the savoy cabbage has
a mean total glucosinolate content more
than double that of white cabbage. This
vegetable can be shredded and stir-fried
with seasonings such as garlic, ginger and
soy sauce. For those who prefer softer
vegetables, savoy cabbage also makes an
excellent choice for a braised dish.
BRUSSEL SPROUTS
Cruciferous vegetables contain
glucosinolates which have been
associated with a reduction in the
risk of cancer. Many vegetables
are included in this family such as
broccoli, cauliflower, cabbage, bok
choy, radish and so on. However,
brussel sprouts are known to contain
the highest amount of glucosinolates
amongst the family members of
cruciferous vegetables.
91 NOVEMBER/DECEMBER 2017 | TM