Go ahead, put a drop of milk in your coffee. It could do you a lot of good.
Many thought black was better – but scientists now say a little white makes it healthier.
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This is because milk contains micronutrients which are essential for your body.
And there are other ingredients you can add to some of your favorite foods that will help boost your health.
Nutritionist Amanda Ursell tells Claire Dunwell about the little recipe tweaks that will add a healthy dose of goodness to your daily diet.
Immerse red wine in your casserole dish
According to researchers, pouring a sip of red wine into a simmering pot could prevent allergies.
The cooking process burns off the alcohol, but the healthy flavonoids remain.
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Amanda reveals, “After half an hour in the pot, the alcohol goes away but you still get the goodness of the antioxidant flavonoids.
“There are also the orange antioxidant pigments in carrots as well as the iron in the meat, which the body absorbs well.”
Sprinkle dark chocolate over the chilli
GRATING dark chocolate into your chili pot can do wonders for heart health, experts say.
Studies by scientists in Sweden, America and Australia found that eating dark chocolate once a week was associated with a lower risk of artery blockages thanks to flavanols and polyphenols.
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Amanda says, “Look for dark chocolate with 70% cocoa or more and limit yourself to a few squares per person.
“This will help make the meal rich and filling, so you won’t want to grab leftover chocolate afterwards.”
A cup of tea with a drizzle of honey
INSTEAD of pouring sugar into your tea, try drizzling with 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 using small measurements. She says, “It’s important to keep all kinds of added sugars to a minimum, because the spike in blood sugar that follows forces the pancreas to release insulin, bringing the sugar level 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 a dollop of hummus
HOW do you like your eggs in the morning? You could do worse than add a dollop of hummus.
Just a tablespoon of scrambled eggs gives you a dose of soluble fiber, which helps control blood cholesterol levels.
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Amanda says, “The chickpeas and sesame seeds in hummus boost fiber, and combined with eggs, they also give us bone-strengthening phosphorus, magnesium and calcium, which benefits children and adults alike. .
“It’s a strange combination, but it’s worth trying.”
Lentils in Spaghetti Bolognese xxxx
THROWING a handful of lentils into your spaghetti bolognese is not only good for your health, but also for your pocket.
Lentils slow digestion, which helps maintain a healthy weight, and because they help balance gut bacteria, they may also reduce the risk of colon cancer.
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Amanda says the canned variety will do the trick: “These will also provide a good dose of vegetable protein, so they can be used on their own for a vegetarian bolognese or added to lasagna.
“Plus, since lentils cost a lot less than a packet of minced meat, you’ll also feel the benefits in your pocket.”
Peanut Butter Vegetable Stew
THEY make an unlikely pair, but tossing a layer of peanut butter into a vegetable stew is a sneaky source of iron – which is vital for concentration and feeling energized.
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Amanda explains, “Women and girls often struggle to meet their daily iron needs, which leaves them feeling tired, stressed and often having trouble concentrating and concentrating.
“Peanut butter can also ward off hunger because it contains protein and good fats such as mono and polyunsaturates, which help us feel full longer after meals.”
Go crazy for the porridge
ADD some pzazz to your morning bowl of oatmeal with a scatter of Brazil nuts – and keep the doctor away at the same time.
Those who eat nuts daily are less likely to be diagnosed with type 2 diabetes.
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Amanda says, “Doctors aren’t quite sure why, but some research suggests that the fiber in walnuts may help our bodies control blood sugar.
“Stick to about 25g a day. Research shows that this type of intake can also help with weight loss because the combination of protein, fiber and good unsaturated oils in nuts makes for a truly satiating combination.
“Brazil nuts are also particularly high in selenium, a mineral that many Brits lack, and which experts at Harvard University in the US say is crucial in helping to protect against infections.”
A pinch of black pepper on fries
Do you love to froth your chips in salt? Don’t forget the pepper.
Peppercorns contain the compound piperine which, according to a study in India, can lower cholesterol.
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Rats fed it in the lab lost more weight when fed piperine.
Amanda says, “While staying stable on the salt in your chips helps protect your blood pressure, adding black pepper boosts your antioxidant intake.
“Researchers report in lab tests that black pepper also lowers bad cholesterol and improves good cholesterol.”
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