An apple a day .......

An apple a day…

Scotland’s orchards are currently full of apples, with the south facing fruits ready for picking earlier than the north side. Harvesting usually takes place from September through to October.

Norwegian mythology believed apples kept people young forever

They have vitamin C, potassium, soluble fibre and phytochemicals such as ellagic acid and flavinoids especially quercetin. Quercitin has the same action as non steroidal anti -inflamatories and can help conditions such as eczema, arthritis, gout and much more!

Raw, whole apples including skin have highest levels of nutrients as nearly all are lost on cooking.

Studies have shown apple consumption to lower heart disease, cancer, asthma, type 2 diabetes, improve colon health and  ower cholesterol. In studies 2 a day can lower by up to 16%. They also raise the beneficial HDL cholesterol and lower the unhealthy LDL cholesterol ( by 25% in one study)

So tuck in! Keep them by your desk or in the car instead of sweets. Try grated in muesli or chopped in salads such as coleslaw or celeriac salad. They are great blended in a smoothie too!

Healthy recipes to get you into the summer mood!

The weather recently has been much improved, and we’re all thinking of summer holidays and relaxing in the sunshine. Here are three recipes to help you feel full of energy and ready for the holidays!

Breakfast in a bowl…

Active Time: 5 minutes Total Time: 5 minutes (but must sit overnight)

Serves: 1

Ingredients:

1/3 cup oats

½ cup almond milk

1 teaspoon chia seeds

½ tablespoon maple syrup

1 teaspoon vanilla extract

2 tablespoons slivered almonds

½ medium banana, sliced

1/3 cup blueberries

Directions:

In an airtight container, mix oats, almond milk, chia seeds, maple syrup, and vanilla. Seal the container and place in the fridge overnight. In the morning, stir oats and top with slivered almonds(you can toast thesetoo!) sliced banana, and blueberries. Enjoy…

Three ingredient health bar…

Ingredients

1 cup almonds
1 cup dried cranberries (other fruit can be used)
1 cup dried pitted dates

Method
Blend in food processor until the consistency resembles breadcrumbs.
Press firmly into tray lined with cling film and chill (preferably overnight)
Cut into squares or bars and take with you to work, the gymn, or for a healthy snack any time.

Harissa Spiced Chicken, Tomato, Tabbouleh & Minted Yoghurt x 10

Ingredients

10 (1each) Chicken breast

300gm Bulgar wheat (you could replace with Cous Cous if Bulgar Wheat is difficult/expensive to purchase)

1ltr Water (hot)

500gm Tomatoes, diced

500gm Red onion, diced

25gm Parsley chopped

25gm Coriander chopped

25gm Mint chopped

20gm Vegetable bouillon

200gm Harissa spice

200ml Lemon juice

100ml Sunflower oil

340ml Low fat yoghurt

5 (1/2 each) Flat breads, cut in half lengthways

Method

1. Marinade the chicken in the Harissa spice and set aside

2. Make the tabbouleh by adding the bouillon to the hot water and then adding the bulgar wheat simmer gently until the stock is absorbed into the wheat. Add more water if the wheat is still too grainy

3. When the cooked bulgar wheat has cooled, add the tomatoes, red onion, parsley & coriander. Add the olive oil & lemon juice and mix well

4. Mix the chopped mint with the yoghurt.

5. Cook the chicken by chargrilling to colour then place on a flat gastronome tray and cook in the oven at 180°C for 10-12 minutes or until a core temperature of +75°C is reached

6. Place a spoon of the tabbouleh on the flat bread, slice the chicken and arrange on each bread

7. Drizzle with the yoghurt and serve

Global travel expands our menu choices in the UK…As far flung countries become more and more popular with travelers from the UK, so too do the expectations of our customers.

Not only are our workforces becoming more cosmopolitan, British people are becoming more adventurous with their eating habits, and expect to be able to choose from a range of Streetfood choices as well s the more traditional dishes we offer within our workplace dining facilities.

Here are some of the favourites for 2018…

Jamaican Jerk Chicken:

Spicy, fiery chicken, marinaded overnight, and cooked over wood. Serve with coconut rice and mango salsa.

Pulled Pork from America:

The meat is cooked slowly at low temperatures allowing it to become tender enough to be pulled, or easily broken into individual pieces. It is popular served in a bun with coleslaw.

Bel Puri from India:

This is a savoury snack originating from the Indian subcontinent, and is also a type of chaat. It is made of puffed rice, vegetables and a tangy tamarind sauce.

Halo halo from the Philippines:

This is a dessert in layers, made with shaved ice, evaporated milk, ice cream, and a variety of different ingredients including sweetened red and white beans, lychee, gelatins, coconut strings, jackfruit, plantains and a serving of crème caramel.

Chilli crab from Singapore has a sweet, savoury and spicy tomato sauce on its’ outer shell.

Ta’amiya is an Egyptian falafel made from fava beans and believed to be good for reducing cholesterol, due to it’s high fibre content. They are served with a mint yoghurt sauce, aubergine dip and flatbread.

Arepas are a snack served in Colombia in a variety of ways, for breakfast, appetizer, or side dish. It’s made of corn and grilled before filling with cheese, and recommended to be tried in the capital city of Bogota.

Bubble tea from Taiwan:

These are tea recipes made from a base mixed with fruit or milk. Tapioca balls (or bubbles) are added) with jellies made from tropical fruits, and ice blended versions have a slushy consistency when mixed with syrup or fruit.

Polish Pierogi are hollow pastries, made from thinly rolled dough with various fillings  such as forcemeat, sauerkraut and mushrooms. They have a large number of variations making it suitable for a snack, starter or dessert.

We enjoy experimenting with recipes from around the world, and look to our customers from other countries as well as the adventurous travellers for new ideas to offer our customers.

Have you forgotten your New Year Resolutions already, and do the summer holidays seem like years away?

Sugar is receiving a lot of press at the moment.

(If you have access to, or , look for a fascinating talk By Dr Robert Lustig  a leading endocrinologist and author of “Fat Chance”.  Also see Jeremy Paxman on the BBC news talking to a Coca Cola representative.)

Sugar causes all sorts of damage not least pushing up cholesterol levels, cardiovascular damage and diabetes. The glycaemic index or load is a measure of how fast carbohydrates and foods breakdown into sugar in the bloodstream. Insulin moves the sugar to the liver and then turns it into fat to be stored round all the places we don’t want it!

Becoming familiar with the glycaemic index of foods will help your choices.

• White baguettes are almost the same as pure glucose!
• Protein foods such as beans, chicken and fish are low in carbohydrate so can slow down the sugar effect of a meal when included. 
• Leaving the skins on potatoes and choosing wholemeal versions of foods lowers the score.
• Freshly made natural foods are always best as ready meals and processed snacks are full of hidden salt, fat and sugar.
• Fructose is a form of sugar to be especially wary of. When found naturally in whole fruit the fibre slows down the release of fructose , but in the form of added fructose or fruit juice it can be very damaging.  Some cardiologists want fructose regulated in the same way as alcohol! Both need to be processed by your liver.

See our GI Index below which will help you make informed choices when choosing what foods to eat.

The GI (Glycaemic Index) of common foods

Many factors can alter the G.I of foods. Overcooking will increase the score as the carbohydrates are more refined, and therefore absorbed more quickly. Watermelon appears high but as there is very little available carbohydrates in a portion its overall Glycemic Load is low.

Sugars	GI	Breads & biscuits	GI	Grains & grain products	GI	Vegetables	GI	Snacks & drinks	GI
Glucose	100	Baguette white	95	Brown rice pasta	92	Parsnips - cooked	97	Lucozade	95
Maltose	100	Rice cake	82	Apple muffin	85	Potato – baked	85	Pretzels	83
Honey	87	Crispbread	81	Bran muffin	84	Potato - instant	80	Jelly beans	80
Sucrose	59	Water biscuit	76	Pastry	84	Pumpkin - boiled	75	Corn chips	72
Fructose	20	Waffle	76	White rice	72	Fries	75	Fanta	68
		Wholegrain wheat bread	70	Taco shells	68	Potato, new, boiled	70	Mars Bar	68
Fruits	GI	Bagel	72	Brown rice	66	Beetroot – cooked	64	Squash – diluted	66
Dates	102	White bread	69	Cous cous	65	Sweetcorn	59	Muesli bar (with fruit)	65
Watermelon *	72	Ryvita	69	Basmati rice	58	Sweet potato	54	Muesli bar	61
Pineapple	66	Crumpet	69	Brown basmati	55	Peas	51	Popcorn –low fat	55
Melon	65	Digestive biscuit	59	Buckwheat	54	Carrots	49	Potato crisps	54
Raisins	64	Pitta bread	57	Quinoa	53	Broad beans	27	Orange juice	46
Banana	62	Sourdough rye bread	57	Instant noodles	42			Apple juice	40
Apricots (fresh)	57	Rich tea biscuit	55	Wholemeal spaghetti	42	Cereals		Peanuts	14
Kiwi	52	Oatcake	54	Barley	26	Puffed rice	90
Grapes	52	Wholegrain rye bread	41	Protein foods		Cornflakes	80	Pulses
Orange	46			Chicken- less than	15	Weetabix	75	Baked beans	48
Strawberries	40	Dairy		Fish- less than	15	Shredded wheat	67	Baked beans no sugar	40
Raspberries	40	Tofu ice cream	73	Meats- less than	15	Muesli	66	Butter beans	36
Apple	39	Ice cream –low fat	50	Eggs-less than	15	Kellogg’s Special K	54	Chickpeas	36
Plum	39	Yoghurt	36	Almonds	15	Kellogg’s All Bran	52	Back eye beans	33
Pear	38	Whole milk	35	Walnuts	12	Porridge Oats	49	Haricot beans	31
Apricots (dried)	30	Skimmed milk	32	Macadamia nuts	10	Rice bran	19	Kidney beans	29
Grapefruit	25							Lentils	29
Cherries	25							Soya beans	15