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WELLBEING GUIDES Nutrient-dense fine-dining The Revive recipe series by Carrington Recipes (carringtonrecipes.com) teaches you how to push culinary boundaries using fresh, nutritious produce to create healthy, gastronomic masterpieces. THIS MONTH'S DISH is packed with phytochemicals and iron, showcased in a succulent piece of seared venison. A premium package of health, it's served with a bountiful brigade of bioflavonoid-rich vegetables and soaked in cherry juice – a nutrient-dense super fruit. The colour of health Fresh sweet cherries are used to garnish this dish and also complement the rich venison flavour. Cherries are packed with health benefits. This delicious fruit contains anthocyanins, a sub-category of flavonoid pigments that are abundant in various fruits. The visible, vibrant colours are how we see these chemicals. The same goes for the vegetables in this dish. It is also rich in phytochemicals, which can be also seen by the bright purple pigmentation of the broccoli, kale and beetroot in particular. More about flavonoids Anthocyanins act as inhibitors to proliferation in certain cell types and inhibitors to prostaglandin synthesis, which has an anti-inflammatory effect. These natural effects have been shown to have a host of positive health benefits including muscle recovery, antiinflammation and pain relief. Flavonoids belong to a category of phytochemicals called polyphenols. Polyphenols are packed with antioxidants and potential health benefits. They are known for their multiple hydroxyl groups that deliver the powerful antioxidants. They do this by maintaining low levels of reactive oxygen intermediates. What does this mean for your health? Studies have shown that anthocyanin suppresses proliferation and tumourigenesis (the production or formation of tumours) in cancer stem cells. In addition to reducing the risk of certain cancers, cherries also have a positive effect on sleep as they contain melatonin, a molecule critical in regulating the sleep-wake cycle in humans. They have been used in various treatments for insomnia and have been proven to support undisturbed sleep. Anthocyanins are enriched, in particular, in tart or sour cherries, recognised by their lighter, yellowish colour. Tart cherries are highly perishable and have an exceptionally short fruiting season, and are therefore commercially non-viable and not widely available. However, this great fruit grows wild and can be found throughout the UK in wood borders and hedgerows, or you can grow your own. Choosing quality venison The nutritional and ethical benefits of this wonderfully ‘gamey’ meat largely outweigh that of its more common, commercially reared, meat competitors such as beef or chicken. Locally and sustainably sourced, venison is easy to find in farm shops and markets, making it a great ethical and responsible choice. Powerfully packed with iron Wild venison is truly rich in iron, an element that the UK population is most commonly deficient in, particularly women and athletes. Around half of the iron in venison is the easily absorbed ‘heme’ iron; it also increases the bioavailability of non-heme iron, found in vegetables, by up to four times. The Zone Exclusive Carrington Revive recipes Carrington recipes stem from a foundation of clinical nutritional research, designed explicitly to benefit health and nutrition. This is uniquely combined with fine-dining techniques to produce exquisite, delicious and creative dishes to excite taste buds and revive health. From September you can follow the Revive series of recipes at i-wellbeing.com. 44 42-45 Nutrition Recipes(Final).indd 3 20/07/2020 17:55
SUCCULENT SEARED VENISON A succulent piece of seared venison served with a bountiful brigade of bioflavonoids. This delicious combination is a mouth-watering sensation that really packs a powerful flavour punch. The crunchy, sweet walnuts complement the fresh, crisp carrots. The peppery, bitterness of the brassica and acidic beetroot sets the taste buds alight and cuts through the rich sweetness of the creamy butternut, which rounds the dish to be a perfect marriage for the hearty and luxuriously rich venison loin. INGREDIENTS ✦ 250g loin of wild venison – rested to room temperature GARDEN OF PHYTOCHEMICALS ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ A handful of cherries – pips removed and cubed 200g purple sprouting broccoli – remove stems leaving just floral bud 200g purple kale – cut into 5cm lengths One large carrot – halved lengthways and sliced One butternut squash – diced into 1cm cubes A handful of walnuts – slightly crushed 1 tbsp honey One beetroot bulb – halved and finely sliced 100ml raw cider vinegar One medium red onion – sliced Preheat the oven to 180°C /gas mark 4. Oil a large baking tray, add the diced butternut squash, and roast for 30 to 45 minutes until slightly browned. Add 500ml water, halved cherries and 2 tbsp of honey to a heavybased pan and bring to a boil. Simmer for 15 to 20 minutes. Turn off the heat. Remove the cherries and strain into the remaining liquid. Leave to cool. Steam the sliced beetroot for three to five minutes, transfer to a small bowl, and add the sliced red onion and pour over the raw cider vinegar until all the ingredients are covered. Marinate for 30 minutes. TIP: Leaving the beetroot longer will increase the pickled flavour; you can even do this the day before. Season the venison loin with a generous amount of salt and pepper and massage with olive oil. Add walnuts and honey to a small frying pan, heat until caramelised, allow three to five minutes. OPTION: The carrots, kale and broccoli can be added to the dish as raw ingredients, resulting in a crunchy fresh taste or, if preferred, you can steam for two to five minutes to soften slightly. Heat a heavy-based frying pan until very hot and sear your venison loin on all sides until dark golden brown. Turn down to a medium or low heat and continue to gently fry, turning regularly for five minutes (medium-rare) or to your liking. Once cooked, leave to rest for around five minutes. Take the butternut squash out of the oven, place in a bowl, and use a hand blender to puree. ✁ CHERRY JUICE ✦ ✦ ✦ 250g cherries – pitted and halved 2 tbsp honey 500ml water TO SERVE: Halve the venison loin, place a generous portion of butternut squash on the plate and sit the loin on top. Arrange the kale, broccoli, pickled beetroot, carrot and cherries. Sprinkle over the caramelised walnuts. Enjoy with a glass of fresh cherry juice – or a glass of organic red wine! 45 42-45 Nutrition Recipes(Final).indd 4 20/07/2020 17:56
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Page 5 and 6: “ Health is a state of complete p
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Page 9 and 10: CONTRIBUTORS JANAINA TAVARES VERA G
Page 11 and 12: WORKING PEOPLE There are 168 hours
Page 13 and 14: PEOPLE AT WORK If you’re trying t
Page 15 and 16: PEOPLE AT WORK “ There’s an opp
Page 17 and 18: WORKING LIVES Our buildings are liv
Page 19 and 20: THE NEXT NORMAL The Experts THE PSY
Page 21 and 22: THE NEXT NORMAL The Experts FITNESS
Page 23 and 24: THE NEXT NORMAL The current crisis
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Page 27 and 28: WORLD OF WELLBEING According to the
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Page 31 and 32: WORLD OF WELLBEING nightcap are a c
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Page 41 and 42: THE ZONE GUIDES The whole is greate
Page 43 and 44: WELLBEING GUIDES STAND TO ATTENTION
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Page 49 and 50: WELLBEING GUIDES 46-49_Guides_Move(
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