Fruits and vegetables from tropical countries have unexpected virtues to offer. Check out the menu: colorful, healthy, full of vitality and energy.
A MEAL FULL OF COLORS ~ For food with a “booster” effect and the best ingredients for you, pick sunny fruits, vegetables and condiments: sweet potato, cinnamon, ginger, avocado or nuts…. Rich in fiber and / or antioxidants, their main virtue is a real “cleansing” at the heart of your cells. Stressed tissues, especially due to junk food or excess weight, must renew and “detoxify”. The trick is “coloring” your plate. The more colors, the more micronutrients. Make way for tropical fruits, the richest in antioxidants on earth. These antioxidants can be found in the form of trace elements (zinc and selenium); vitamins (A, C and E) as well as active ingredients, with convoluted names, such as carotenoids (beta-carotene, lycopene, lutein) or polyphenols (citrof lavonoids from citrus fruits, curcumin from turmeric, quercetin).
SUPER POWERFUL VITAMINS ~ These vitamins A, C, E have superpowers that you should take advantage of! The West Indian cherry, vitamin C winner, is hard to find, but kiwi, papaya and citrus fruits with quite a lot of it are everywhere. Sensitive to heat, vitamin C is found in raw foods. Vitamin E, the most antioxidant vitamin, thins the blood, has an anti-cholesterol action, prevents cancer and aging. It is provided by olive, walnut, peanut, rapeseed oil and by “fatty” fruits, almonds, hazelnuts, walnuts or avocado, a true concentration of benef its. Finally, vegetable Vitamin A or beta-carotene, which gives the beautiful orange color to carrots, sweet potatoes, melons, papayas, watermelons, mangoes and mammee apples, also prevents cancer, vascular and degenerative diseases. Another carotenoid, lycopene, which protects the prostate, is highly concentrated in guava.
FIBERS AND PROTEINS ARE ALSO ON THE MENU A nice plate of raw or cooked tasty vegetables guarantees less snacking between meals. Neither digested nor absorbed, the primary purpose of f ibers is to provide satiety. Another advantage: like small brooms, they carry away excess fat and sugars, facilitating transit and therefore natural elimination. To supplement them, make good protein choices. For example, reduce and var y your consumption of red meat, f ish and poultr y for a healthy diet. It is also necessar y to ensure that their cooking remains light. Indeed, the fragile f lesh of f ish tends more than any other to capture saturated fat from frying. Therefore, eat them grilled over low heat, cooked in a court bouillon and steamed or baked in papillotes.
SPICES AND AROMATES To boost immunity and add taste to your dishes without using too much salt, add Creole lemon juice or herbal and spice marinades to your recipes. For example, just mix spring onions or chives with garlic, ginger, turmeric and allspice, while using ver y little oil. Green, red and orange vegetables, fruits of all colors, spices and herbs illuminate your meals and delight everyone’s stomach. A sunny menu is the back-to-school health potion and the assurance of staying f it and energetic!
RECIPE
Creole lemon juice, by Marie-Antoinette Séjean,
nutritionist doctor:
• 4 teaspoons of oil
• 3 teaspoons of lemon juice
• 2 teaspoons of water
• 2 garlic cloves
• 2 spring onions or chives or alternatively 2 shallots
• Salt, pepper
Mix all the ingredients and enjoy with your fish,
meat and vegetables.
CONTACT
The Association « Nutricréole », chaired by
Dr. Marie-Antoinette Séjean, nutritionist, balances food and life.
Email : drsejean@gmail.com
https://www.facebook.com/nutricreole
Author: Marie-Antoinette Séjean
