The information and recommendations in this blog are not intended as a substitute for individualised medical and/or naturopathic advice.

Sunday, March 10, 2013

The Heath Benefits of Orange Foods

SAVOURY Grain-Nut-Dairy-Sugar-Eggwhite-free MUFFIN (Breathe In here) that offers satiety and high gustative pleasure? 

I found a recipe, which also provides the marvellous health benefits of Orange Foods.

"Give me one reason to eat Orange Foods"!
My answer is: to get some Vitamin A.

Vitamin A is necessary for:
- Vision
- Health of epithelial tissues (mucous membranes) and skin
- Immunity
- Growth and development
- Red blood cell production

  • Yellow, Orange and Red colours of many plants are caused by the presence of those phytochemicals called Carotenoids. Leafy Green Veggies can also be a good source of carotenoids (chlorophyll masks their colour). Carotenoids are a class of more than 600 naturally occurring pigments synthesised by plants, algae and photosynthetic bacteria.
  • Carotenoids have a wide range of benefits: they can be Vitamin A Precursors. They can also act as Antioxydants and Anti-Inflammatory substances. They help our cells to communicate with each other, and contribute to a healthy Immune System
  • Let's focus on Vitamin A: Beta-Carotene, Alpha-Carotene and Beta-Cryptoxanthin  count among the dietary carotenoids which can be converted into Retinol (active Vitamin A). We also call them "Vitamin A Precursors" or "Provitamin A Carotenoids". 
  • Good sources of Beta-Carotene and Alpha-Carotene are Carrots, Pumpkins, Sweet Potatoes, Spinach. Red Capsicums, Papaya, Oranges and Tangerines are rich in Beta-Cryptoxanthin.
Eat them daily to get some Vitamin A! 

Olé Olé Olé ... 
That Was A bit Geeky, I admit. 
Here is what you absolutely need to remember: Eat your Orange Foods with Fats because carotenoid absorption requires the presence of FATS (forget the raw carrot diet)

"But.. I've read that Vitamin A can be Toooooooxic!"  
Let's clarify. Over-consumption of Beta-Carotene from foods will not cause any harm because it is not converted efficiently enough in the body to cause Vitamin A toxicity. In contrast, overconsumption of Vitamin A supplements may be harmful (Reduced bone density, liver abnormalities, birth defect). EAT REAL FOOD FIRSTDO NOT SELF-PRESCRIBE.  

Well, it's time to boost our orange food intake!
Mini Savoury Pumpkin Bacon Loaves

Makes 6 Mini Loaves

  • Half of a medium-sized Butternut Pumpkin
  • 150 Grams of Streaky Belly Bacon 
  • 1/2 cup of coconut flour
  • 5 egg yolks
  • 2 garlic cloves
  • 1/2 cup of Extra Virgin coconut Oil
  • 1 Tbsp of Extra virgin Olive Oil
  • 1 TSP of Turmeric Powder
  • 1/2 TSP Mace OR Ground Nutmeg
  • 1/2 TSP Baking Soda
  • 1/2 Celtic Sea Salt 
  • 1 Tbsp of Dried or Fresh Sage
  • Peel the garlic cloves. Crush them with a pestle and a mortar. 
  • Peel and slice the pumpkin. Steam it till soft. 
  • Slice the bacon into small pieces ( in France, we call them "lardons")
  • In a pan, heat (medium heat)one TBSP of coconut oil. Throw the lardons with the crushed garlic cloves. Stir. 
  • After 5 minutes, pour the pumpkin bites and the coconut oil into the pan. Stir. Cover with a lid for 10 minutes at low-heat.

  • In the meantime, separate the egg whites from the yolks. Pour the yolks into a large bowl (I don't eat the egg whites, as it aggravates my situation - Egg whites cause leaky gut)
  • Turn off the gas cooker. Leave the mixture to cool down for 15 minutes. 
  • Preheat oven at 180°C.
  • Add the olive oil, turmeric powder, mace, sea salt and sage into the warm mix. 
  • Use an electrical mixer to make the egg yolks foam.
  • Pour the pumpkin mix onto the egg yolks. Stir well. 
  • Fold in the coconut flour and baking soda. 
  • Pour the blend into individual cake pans and bake for 40 minutes. 
  • Et voilà! 
  • Enjoy it for breakfast with a handful of blueberries and some coconut cream, as a snack with some homemade goat's curd or for dinner with Kale Chips, a Green Salad or sautéed cabbage.
Bon Appétit! 

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