Nutritionist Dominique Ludwig has created a balanced and delicious three-course meal that is rich in nutrients that improve gut, heart and brain health.
The Telegraph wrote that this dish contains healthy ingredients based on the latest scientific research, and includes cheese and chocolate.
First Course: Labneh cheese with roasted tomatoes and broccoli
Labne cheese is good for intestinal health
Labneh is a fermented cheese from the Middle East and is rich in beneficial bacteria like lactobacillus and bifidobacterium, which aid digestion, support immunity, and maintain a healthy gut microbiome.
"It contains 14 grams of protein per serving, which keeps us fuller for longer and helps keep blood sugar levels stable," Ludwig explained.
Tomatoes are good for heart health
Tomatoes are rich in lycopene, an antioxidant that helps reduce the risk of heart problems like atherosclerosis and high blood pressure.
“When tomatoes are combined with extra virgin olive oil, the oil helps absorb the lycopene and makes it more usable by the body,” Ludwig said.
Broccoli is rich in magnesium
Broccoli is full of magnesium, which is important for over 300 enzymatic reactions in the body and helps calm the nervous system.
“Also, vegetables like broccoli contain glucosinolates that help cleanse the liver,” the expert added.
Main course: Mackerel fish and citrus salad
Mackerel fish is good for heart health
Mackerel is one of the healthiest fish as it is rich in omega-3 fatty acids (EPA and DHA), which are important for heart and brain health.
“Mackerel is the perfect fish for a healthy main course,” says Ludwig.
Chickpeas are good for balancing blood sugar
Chickpeas are rich in protein, carbohydrates, and fiber, which help balance blood sugar levels and keep you feeling full for longer.
“Chickpeas are excellent for balancing blood sugar and slowing down the way glucose enters circulation,” the nutritionist added.
Immunity and bone health
To support the immune system, Ludwig recommends serving mackerel with oranges, peas and red onions, which are rich in vitamin C. Mackerel also provides vitamin D, which is important for regulating the immune system.
“This salad also includes turnip greens, which are a strong source of folate (vitamin B9), which is essential for heart, brain, and liver health,” says Ludwig.
Second Course: Chocolate Mousse and Blueberry Tofu
Tofu and tahini are rich in calcium
Mousse made with tofu cheese and tahini (butter made from sesame seeds), which is rich in calcium, which helps strengthen bones, and magnesium, which supports muscle function. "Tofu and tahini are also good sources of protein," says Ludwig.
Chocolate as a healthy food
According to Ludwig, chocolate is a healthy food.
“There’s about 100 grams of fibre in 10 grams of dark chocolate, which is great for the gut microbiome,” the nutritionist said. She adds that cocoa also contains magnesium, iron and zinc, which support healthy energy levels, muscle function and the nervous system. “Studies have linked eating chocolate to better heart health, including lower blood pressure,” Ludwig said.
BLUEBERRY
Blueberries are rich in antioxidants, and Ludwig says these help support gut health and balance bacteria in the gut.
Source : https://www.koha.net