Go ahead – sprinkle a drop of milk into your coffee. It can do you a lot of good.
Many thought black was better – but scientists now say that a little white stuff makes it healthier.
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That’s because milk contains micronutrients that are important for your body.
And there are other ingredients you can add to some of your favorite foods that will help improve your health.
Nutritionist Amanda Ursell tells Claire Dunwell small recipe tweaks that will add goodness to your daily diet.
Plonk red wine in your casserole
PUTTING a dollop of red wine into a simmering casserole can prevent allergies, researchers say.
The cooking process burns off the alcohol but the healthy flavonoids remain.
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Amanda reveals: “After half an hour in the pan, the alcohol is gone but you still get the antioxidant flavonoid goodness.
“There are also orange antioxidant pigments in carrots as well as iron from meat, which is well absorbed by the body.”
Sprinkle the dark chocolate into the chili
DROPPING dark chocolate into your pot of chili can do wonders for heart health, experts say.
Studies by scientists in Sweden, America and Australia have found that eating dark chocolate once a week is associated with a lower risk of arterial blockage thanks to flavanols and polyphenols.
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Amanda says: “Look for dark chocolate that is 70 per cent cocoa or more and keep it to a few squares per person.
“It will help to make the meal feel rich and filling, so you won’t want to throw away the leftover chocolate afterwards.”
A cup with a little honey
INSTEAD of adding sugar to your drink, try adding honey.
It’s a natural antioxidant that can reduce inflammation and help ward off winter germs, say scientists at Tufts University in Boston.
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But Amanda advises to use small steps. He said: “It’s important to keep all types of added sugar to a minimum because the resulting spike in blood sugar forces the pancreas to release insulin, to bring sugar levels back down.
“The bigger and more frequent these spikes are, the more pressure there is on the pancreas and over time it can wear out.”
Scrambled eggs and hummus
HOW do you like your eggs in the morning? You could do worse than adding a dollop of hummus.
Just one tablespoon of scrambled eggs gives you soluble fiber, which helps control cholesterol levels in the blood.
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Amanda said: “The chickpeas and sesame seeds in the hummus increase the fibre, and combined with the eggs, they also give us bone-building phosphorus, magnesium and calcium, which is beneficial for children and adults.
“It’s an odd combination but it’s worth a try.”
Lentils into spaghetti bolognese xxxx
THROWING a handful of lentils into your spaghetti bolognese is not only good for your health, but also your pocket.
Lentils slow down digestion which helps maintain a healthy weight and because they help balance gut bacteria, they can also reduce the risk of colon cancer.
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Amanda says the canned variety will work: “This will also do a good job of plant-based protein, and so it can be used on its own for vegetarian bolognese or added to lasagna.
“Also, with lentils being a lot cheaper than a packet of mince, you’ll also feel the benefits in your pocket.”
Saute vegetables with peanut butter
THEY’RE an unlikely pair but stirring a smear of peanut butter into a vegetable stew is a sneaky source of iron – essential for concentration and feeling energized.
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Amanda explains: “Both women and girls often struggle to meet their daily iron requirements which leaves them feeling tired, stressed and often struggling to concentrate and focus.
“Peanut butter can also curb hunger because it contains protein and good fats such as mono and polyunsaturated, which help us feel fuller longer after eating.”
Go really nuts for porridge
ADD a little pzazz to your morning bowl of porridge with a sprinkling of Brazil nuts – and keep the doctor away at the same time.
Those who eat nuts every day are less likely to be diagnosed with type two diabetes.
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Amanda said: “Doctors aren’t entirely clear why, but some research suggests the fiber in beans can help our bodies regulate blood sugar levels.
“Stick to around 25g a day. Research shows that this type of intake can also help with weight loss, as the combination of protein, fiber and good polyunsaturated oils in nuts makes for a truly filling combination.
“Brazilian beans are also very rich in selenium, a mineral that many Brits lack, and which experts from Harvard University in America say is important to help protect against infection.”
A little black pepper on the chips
LIKE to lather your chips with salt? Do not forget the pepper.
Pepper seeds contain the compound piperine which, according to studies in India, can reduce cholesterol.
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Rats fed in the lab lost more weight when they were fed piperine.
Amanda says: “While keeping the salt on your chips helps protect your blood pressure, adding black pepper increases your antioxidant intake.
“Researchers report in laboratory tests that black pepper also lowers bad cholesterol and increases good cholesterol.”
