Introduction to Food As Medicine
Here is a delicious recipe for you and it's healthy too!
Lentilles épicée soupe de carotte
|
Serves 4 people
INGREDIENTS:· 2 tsp cumin seeds · pinch chilli flakes · 2 tbsp cold pressed virgin olive oil · 600g carrots , washed and coarsely grated (scrubbed but not peeled) · 1 litre of water (vegetable stock - optional) · 140g split red lentils · 125ml coconut milk
Garnishes and Accompaniments (optional):
· plain tofu yogurt · naan bread · Flat leaf parsley
Optional: To vary the flavour I sometimes add two cloves of freshly crushed garlic. I add this at the last possible minute and only allow it to cook for a couple of minutes.
I also vary it sometimes by making up an Harissa paste (hot red chillies, half seeds removed, red capsicums, roasted and skins removed, garlic cloves, ground cumin, ground coriander, sea salt and olive oil). This is an excellent very cold weather variation.METHOD:1. Heat a large saucepan and dry-fry (I actually use a piece of paper towel to smear olive oil in the bottom of the saucepan) the cumin seeds and chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrots, lentils, water and coconut milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whip the soup with a hand blender or a food processor until smooth (or leave it chunky if you prefer).
3. (Optional) Season to taste and finish with a dollop of tofu yogurt and a sprinkling of the reserved toasted spices and the flat leaf parsley as an aesthetic garnish.
(Optional) Its great served with warmed naan breads. To finish dressing the meal, place a couple of flat leaved parsley leaves on top.
WHY I CHOSE THIS RECIPE Cost was a factor. The ratio of cost to nutrition is low for this meal. In other words, it is low cost but high in nutritional benefit. This meal cost me approximately $0.55 per person! It is relatively quick and easy to prepare and it’s colourful therefore esthetically pleasing to the diner. Lentils readily absorb a variety of wonderful flavors from other foods and seasonings, and are high in nutritional value and are available throughout the year. Because they are dried, they are always readily available (in the pantry). The addition of the carrot makes for a sweeter flavour and I have found that even those family members and guests who are used to sweets after a meal feel satisfied with this meal as a one serve meal! The main reason I would choose this for my family is that it takes into account issues that can effect the health (or illness) of my family. Low GI, highly nutritious and simple. It promotes digestion by enzyme action (as opposed to deadly fermentation method) and promotes excellent cardiovascular and intestinal-colonic health.
LENTILS:
THERAPEUTIC (MEDICINAL) BENEFITS:
Very high in protein and molybdenum (an element which plays an important role in protein assimilation, iron absorption, fat oxidation, and normal cell function). Lentils provide a rich source of calcium, phosphorus, potassium, zinc, iron, and B complex vitamins especially B6 (pyridoxine), which is critical to immune system health.
Especially Beneficial For –
Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate, (as well as vitamin B6), are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign.
When these B vitamins are not available, levels of homocysteine increase in the bloodstream, and this is not good since homocysteine damages artery walls and is considered a serious risk factor for heart disease.
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker.
When enough magnesium is around, veins and arteries breathe a sigh of relief and relax which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.
Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fibre diets and blood sugar levels have shown the dramatic benefits provided by these high fibre foods;
Phytochemicals: Protein, Lignans, Cystine, Arginine, Isoflavones (Genistein & Daidzein) – (Bind to estrogen receptor blocking harmful hormone disruptors; block formation of blood vessels to tumors; inhibit enzymes that might cause cancer; inhibit activation of breast cancer genes), Glutamic Acid, Histidine, Alpha-Linolenic Acid, Catechins, Antioxidants (Tannins: Catechin, epicatechin polymers), Saponins (May prevent cancer cells from multiplying), omega fatty acids, Quercetin (protects LDL cholesterol from oxidation), lutein, tryptophan (an essential amino acid - this means that it cannot be synthesized by the body and therefore must be part of its diet. Tryptophan (with other amino acids) acts as building blocks in protein biosynthesis. In addition, tryptophan functions as a biochemical precursor for Serotonin (a neurotransmitter), Serotonin, in turn, can be converted to melatonin (a neurohormone), and Niacin is also synthesized from tryptophan). Minerals: Magnesium, iron (non-hemo), zinc, potassium, copper, phosphorous, molybdenum, manganese. Vitamins: Vitamin A (Retinol Activity Equivalent), Beta Carotene, Folate (very rich in folate), thiamine, Vitamin C, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid
TCM:
Energetics: Neutral to warming, Sweet, Supplements kidney and heart qi, Strengthen the Kidney Network, warm and nourishing to the kidney qi and kidney yang.
AYURVEDA: - Decrease Vata
Energetics: PK- V+ (in excess), Astringent/hot/pungent, Sweet, astringent/cold/sweet.
Indications: Nutritive, strengthening. High in calcium, magnesium, phosphorus, iron, sulfur, vitamin A, proteins. They reduce fat and blood, and absorb water. Cleanses liver, helps flu and diarrhea.
Contraindications: They can cause constipation. High in uric acid - can aggravate gout. ** Better to cook them with cumin or cardamom to aid in digestion.
CARROTS:
THERAPEUTIC (MEDICINAL) BENEFITS:
High temperature is usually not the best thing for many
of the sensitive compounds that are contained in our
food but new research (University of Arkansas) indicates
that for carrots, at least, cooking may in fact increase
their goodness.
Carrot is a Diuretic, stimulant de-obstruent. Carrots are also considered an active and valuable remedy in the treatment of dropsy, chronic kidney diseases and affections of the bladder, useful for people with gouty disposition, good against flatulence windy colic, hiccough, dysentery, chronic coughs, etc.
Cancer prevention from Phytochemicals and Antioxidants (prevent free radical damage from oxidative stress as well as boosting the immune system and lowering cholesterol), Beta Carotene is good for the skin (i.e. acne) and inflammation of mucous membranes such as the digestive and urinary tracts. The Beta Carotene is also good for the eyes and can benefit night blindness and other eye disorders.
The fibre in carrots assists the digestive system, preventing constipation and haemorrhoids. Also helps in eliminating putrefaction from the intestines. Also benefits heart burn and indigestion.
Beneficial for the liver stimulation by helping in metabolic waste elimination thus preventing constipation and liquefies bile.
Minerals Calcium, Magnesium and Phosphorus benefit strong bone and teeth formation.
Benefits people with weak digestion as well as small children when cooked in soups.
This soup would benefit persons with diarrhoea and dysentery.
Phytochemicals: Carotenoids (especially high in Beta Carotene but also has alpha Carotene), Antioxidants, Polyacetylenes, Some Lutein & Zeaxanthin and has small amount of Omega-6 Fatty Acids, Coumarins, Terpenes, Phenolic Acids, Phtalides (helps relax the muscle around arteries, dilating the vessels and allowing blood to flow normally), Pectin (A soluble Fibre), Silicon
Minerals: Iodine, Calcium, Magnesium, Phosphorus, Potassium, Sodium, Selenium (soil dependant), Fluoride.
Vitamins: B6 Vitamin A (Retinol Activity Equivalent), Both Alpha & Beta Carotene Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Niacin, Folate.
TCM: Energetics: Neutral, sweet, assists yang, sedates yin, tonifies qi, warms stomach and spleen/stomach, support spleen yang,
AYURVEDA: heavier, nutritive, V- K+P= carrots
Energetics: Sweet, astringent/hot/sweet or pungent VK- P+ excess; juice V+ due to its cold nature, sweet nature makes it hard to digest.
Actions: Digestive, laxative, diuretic, appetite stimulant, alterative, antiseptic; seeds—stimulant, antispasmodic, emmenagogue.
Indications: Increase blood flow, build blood, brighten eyes, rickets, colitis, gout, constipation, worms (eaten raw), arthritis, skin disorders, edema, jaundice, chronic hepatitis, antioxidant, heal skin and tissues; heart disease, reduce the risk of lung cancer; diarrhea, healthy teeth, colon disorders, dehydration, complexion, relieves hemorrhoids, cleanses mind, emotions, perception, increases ether to promote meditation (Closely related to gotu kola/bráhmí in this effect); dizziness, headache, eliminates carbon dioxide, Pitta and Kapha arthritis; adrenal disorders, weight loss, blood cleanser, urogenital infections, promotes digestion, kidney and liver disorders; regulates the nervous system, water retention, diabetes, cancer; lowers blood pressure; seeds and roots—dissolve stones, arthritis, gout.
Diuretics (naturally drawing water from the system).
Contraindications: May cause colic in babies.
Actions: Astringent, diuretic, nervine; seeds and roots—diuretic, seeds are hot, stimulant, carminative, emmenagogue, antispasmodic, (similar to wild celery seeds)
OLIVE OIL:
THERAPEUTIC (MEDICINAL) BENEFITS: Recent research has now provided firm proof that a Mediterranean diet, which includes olive oil, is not only generally healthy, but that consuming olive oil can actually help lower harmful LDL cholesterol. Olive oil contains "antioxidants' that discourage artery clogging and chronic diseases, including cancer. Olive oil acts as a mild laxative, is a friend to the intestine and an enemy of ulcers and gastritis. Olive oil is a good tonic, with "specific benefits" for people suffering from heart disease. Olive oil has been regarded as the "beauty oil". The body's cells incorporate the valuable fatty acids from the oil, making arteries more supple and skin more lustrous. The amount of oleic acid in olive oil is about the same as that found in a mother's milk and is thus the best growth supplement for infants. Drunk before a meal, olive oil protects the stomach from ulcers. If a spoon or two is taken with lemon or coffee, it prevents constipation without irritating the intestinal tract. It is also effective in treating urinary tract infections and gall bladder problems. It is a perfect remedy for gastritis in children; it accelerates brain development and strengthens the bones. Olive oil dissolves clots in capillaries, has been found to lower the degree of absorption of edible fats, and consequently slows down the "aging process". Olive oil is cholesterol-free. Monounsaturated oils (such as olive oil), lower only LDL cholesterol, leaving HDLs to help clean out arteries. Monounsaturated fatty acids control LDL levels while raising HDL levels. Vitamins E, K and polyphenols found in olive oil provide a defense mechanism that delays aging and prevents carcinogenesis, therosclerosis, liver disorders and inflammations. It has a beneficial effect on gastritis and ulcers. It is a cholagogue, activating the 'secretion' of pancreatic hormones and bile much more naturally than prescribed drugs. Lowers the incidence of cholelithiasis (gallstone formation). Its excellent digestibility promotes the overall absorption of nutrients, especially vitamins and mineral salts. It has a positive effect on constipation. Bones need a large amount of oleates and olive oil is and excellent source. Promotes bone mineralization - it is excellent for infants and the elderly who have bone calcification problems. It also has beneficial effects on brain and nervous system development as well as on overall growth. It shields the body against infection and helps in the healing of tissues, internal and external. Phytochemicals: Phytosterols, Flavones: luteolin, quercetin, alpha-tocopherol), Flavonoids, Phenolic Compounds, phylloquinone (K l), Omega 3, Omega 6.
Minerals: Calcium, iron. Potassium, sodium,
Vitamins: Vitamins A, B-1, B-2, C, D, E (both beta and gamma Tocopherols) and K, Choline & Betaine.
TCM:
Energetics: Cooling, sweet, fatty, moistens (anti-inflamatory), nourish liver yin and essence (jing). Possibly also supplement liver yin. Nourishes blood.
AYURVEDIC: slightly laxative
Energetics: Sweet/cold/sweet VP- K+
Action: Mild laxative
Indications: Liver, softens gallstones, bile, skin, hair, lowers bad cholesterol (cooking may increase cholesterol. Better to cook with canola.), salads, massage (particularly general use or day massage since it is lighter in property). It may help control blood pressure and diabetes. Causes cellulite.
CHILLI:
THERAPEUTIC (MEDICINAL) BENEFITS:
Capsaicin effectively blocks a natural chemical called Substance P, which is involved in the transmission and perception of pain. It is therefore helpful in relieving and preventing cluster headaches, migraine and sinus pain.
Reduces triglycerides and LDL (bad) cholesterol; increases circulation; digestive aid, a topical painkiller.
It is antibacterial and anti-inflammatory, also helping to relieve the symptoms of irritable bowel, diabetic neuropathy, arthritis and psoriasis.
The incidence of stomach and colon cancer is far lower in South America, where they eat far more chilli than they do in the North.
Inhibits cancer cell growth.
It is also thermogenic, so increases the metabolic rate and aids in fat burning.
Lastly it has recently been shown to lower cholesterol, and to reduce the amount of fibrin in the blood, thereby lowering blood's tendency to clot.
Chili has powerful anti-oxidative properties can protect human cells from oxidative damage and can reduce the development of oxidative stress and free radical damage.
Chili peppers have been used to treat arthritis, rheumatism and even toothache. Has previously been linked to inhibiting the growth of pancreatic cancer cells, and has been suggested to cut fat and energy intake when added to the diet. And now researchers from the University of Tasmania have reported the findings of small human trial, which showed that regular consumption of a chilli-containing meal could improve insulin control by about 60 per cent. Keeps carcinogens (like those in cigarette smoke from binding to DNA, where they can trigger the changes that lead to cancers of the lung. Phytochemicals: Antioxidants, Capsaicin, Carotenoids, Phenolic Acids,
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Manganese, Selenium (soil dependent).
Vitamins: Vitamin A (Retinol Activity Alpha Carotene, Beta Carotene, Beta Cryptoxanthin), Lycopene, Lutein+Zeaxanthin, Vitamin C, Vitamin E (Alpha Tocopherol), Gamma Tocopherol, Niacin, Vitamin B6, Folate, Choline, (trace amounts of Vitamin K, Thiamin, Riboflavin & Betaine).
TCM:
Energetics: Hot to Warming Sweet, slightly acrid, bitter, Moves blood and qi, supplementing defense qi, supplementing lung qi, Supplement spleen and stomach qi and yang, stimulate qi flow, Dissipates cold, warms center burner, dissolves food stagnation, sweat producing, dries dampness.
AYURVEDA:
Energetics: Pungent/hot/pungent VK- P++ Agni++ (rajasic)
Actions: Stimulant, diaphoretic, digestive, decongestant
Indications: Burns áma, appetite, indigestion, parasites, lungs (asthma, bronchitis, emphysema, tracheal and bronchial cell swelling), blood clots, pain.
COCONUT MILK:
THERAPEUTIC (MEDICINAL) BENEFITS:
In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.
The monolaurins in the coconut oil have been found to be very powerful antibacterial, antiviral, and antifungal agents. Some people believe that coconut milk can be used as a laxative.
Phytochemicals: Protein, Antioxidants, Phytosterols, Monolaurins, Amino Acids (Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Cystine, Phenylalanine, Tyrosine, Valine, Arginine, Histidine, Alanine, Aspartic acid, Glutamic acid, Glycine, Proline, Serine [USDA National Nutrient Database for Standard Reference, Release 16-1 (2004)]), Fatty Acids (Saturated - Lipid Fats), Fatty acids (monounsaturated), Fatty acids, (polyunsaturated), Fibre.
Minerals: Calcium, Magnesium, Potassium, Iron, Phosphorus, Sodium, Zinc, Copper, Manganese, Selenium (Soil dependent),
Vitamins: Vitamin C (ascorbic acid), Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B-6, Vitamin E (alpha-tocopherol), Vitamin K (phylloquinone), Folate, Choline.
TCM:
Energetics: Cooling, sweet/fatty, expels heat and moisten dryness, sedates yin, tonifies qi and blood.
AYURVEDA: Relieves Váyu and Pitta dosha concerns.
Energetics: Sweet/cold/sweet VP- K+ Actions: Refrigerant, diuretic, demulcent, emollient Indications: High Pitta, lungs, skin, recovery from febrile and infectious disease.
CUMIN:
THERAPEUTIC (MEDICINAL) BENEFITS:
Used to support the digestive system and help to relieve dyspeptic headaches, nausea, colic and flatulence. It is widely used in Ayurvedic medicine in India to relieve indigestion and to improve liver function. Pungent and spicy Cumin is an essential ingredient in curries and is also thought to be a stimulant to the sexual organs. Moreover, there is much new research into Cumin's possible use as an antioxidant. Cumin has been traditionally used to benefit the digestive system. It is said to be an excellent carminative, relieving intestinal gasses in the stomach and intestines, and is thought to be particularly helpful in correcting flatulence caused by languid digestion. It is said to aid peristalsis (the contraction and relaxation of the walls of the intestinal tract), which, thus, speeds up the elimination of waste. Modern scientific research has begun to bear out Cumin's age-old reputation as an aid to good digestion, claiming that it may stimulate the secretion of pancreatic enzymes, the compounds necessary for proper digestion and nutrient assimilation, and it is interesting to note that in Ayurvedic medicine, Cumin is also employed to promote the assimilation of other herbs. As a digestive, Cumin is said to help alleviate colic, indigestion, nausea, dyspeptic headaches and intestinal disorders, such as diarrhea and dysentery. Moreover, it is believed to relieve pain and cramping in the abdomen (also acting as an antispasmodic) and to alleviate abdominal bloating and distention. Cumin has been used in Ayurvedic medicine to improve liver function, and new research is looking into the herb's ability to enhance the liver's detoxification enzymes, which would not only support liver health, but would also have far reaching health benefits for detoxifying the body and improving overall well-being. Ayurvedic medicine has also used cumin for the treatment of dyspepsia and diarrhea. It is an astringent herb that is recognized as an appetite stimulant, and helps control flatulence. Cumin has antispasmodic activity and helps with minor digestive problems. Cumin seeds are noted to be rich in important minerals such as calcium, magnesium, iron, and zinc, as well as some of the B vitamins. Cumin is also being studied currently for its possible anti-carcinogenic and antioxidant properties. Antioxidants help to prevent destructive, free radical or oxidative damage to tissues or cells. It has potent free radical scavenging abilities, in addition to the augmentation of the liver's detoxification enzymes (above). It is thought that a Phytochemical in Cumin, called limonene, a cyclic monoterpene, may help to regulate cell activity, particularly in the prostate. As a warming, aromatic herb, Cumin has been used as a stimulant to the sexual organs, and it is also employed in the relief of the temporary discomforts caused by carpal tunnel syndrome. The essential oil of cumin has the potential for controlling bacterial diseases. Its oil is rich in terpenoids, such as cuminaldehyde, and has a strong bacteriocidal activity, against both gram-positive and gram-negative bacteria. Cumin extract has shown an inhibitory activity against H. pylori infection. An extract of cumin (or turmeric), is very efficient at killing Helicobacter pylori. Cumin also has significant antifungal activity.
Cancer Protection - Cumin belongs to the parsley family of herbs and spices,
the same family that contains anise, caraway, coriander,
dill, fennel, and parsley. The parsley family contains
some unique Phytochemicals, such as phthalides and
polyacetylenes which show cancer-protective activity and
anti-inflammatory properties.
|
