Bearing a few basic principles in mind and using fresh, locally-produced, preservative-free ‘superfoods’, it’s easy to concoct some fabulous recipes that don’t just taste great, but also keep you healthy AND young! Try these simple and delicious dishes at home…
Marinated tuna steaks
2 one-inch-thick tuna steaks, fresh
1/4 cup soy sauce (choose the low sodium variety)
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons Asian (toasted) sesame oil
2 teaspoons honey
1 small red chilli, finely chopped
1 small ginger root, minced
2 cloves garlic, minced
Ground black pepper
Mix all ingredients together and add the tuna steaks. Marinade overnight.
Heat a non-stick pan over medium heat. Remove steaks from marinade and arrange in the hot pan; gently shake pan to avoid sticking. Cook for approximately one and a half minutes and flip. Cook the other side for a couple of minutes, until you’re happy with the steak’s texture. Serve hot.
About the ingredients:
Fatty fish such as salmon, tuna and mackerel are an excellent source of omega 3 oils. Omega 3’s are known to boost heart health and inhibit a range inflammatory conditions. These can spark a wide range of diseases and cause premature ageing. Garlic is packed full of the nutrient vitamin C, which doubles as an anti-oxidant and is a potent immune-booster, helping to keep the body young by keeping a host of diseases at bay. According to the Mayo Clinic, olive oil contains a ‘potent mix of anti-oxidants’ that protect the body against heart disease by lowering bad cholesterol.
Flash-fried broccoli and almond accompaniment
1 flower of broccoli, cut into small heads
¼ cup flaked almonds
Spread a thin layer of flaked almonds onto the base of a saucepan and cook on a low heat, flipping constantly, until golden brown. Set aside once cooked.
To prepare the broccoli, heat a pot of water until boiling, then add the broccoli and boil for a minute. Meanwhile, pop a few ice blocks in a bowl of cold water and when the minute is up, dunk the broccoli into it so that it doesn’t cook for too long – this way it will retain its fresh flavour and bright green colour. Heat two tablespoons of olive oil in a wok at a high temperature. Add the broccoli and flash fry until golden. Add salt, ground black pepper and flaked almonds.
About the ingredients:
Broccoli is listed as one of the Mayo Clinic’s top 10 pick of “superfoods.” Besides offering stellar anti-oxidant action due to its high vitamin C content, broccoli is also choc-a-bloc with phytonutrients and is a good source of folate, so it’s one of the healthiest foods on the market. Almonds are high in fibre, calcium (which keeps the bones young) and good fats, making it an essential item to add to your age-defying shopping arsenal.
The well-respected Mayo Clinic defines the following 10 foods as “super foods” – foods that meet a minimum of three out of the following five criteria:
• A great source of fibre, as well as vitamins, minerals and other nutrients;
• Rich in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene;
• Linked to a lower risk of heart disease and other health conditions;
• Low in calories ;
• Readily available (which means they’re more environmentally friendly, as well as fresher and less likely to have been subjected to freezing, cold storage or other methods employed to preserve the shelf-life of imported or transported produce).