Have you ever tried monkfish before? It has a mild, sweet flavour, similar to lobster, making it a perfect companion to salty bacon. Serve it up as a wholesome mid-week meal with plenty of fresh veggies. We went with sweet potato and green beans.

SERVES 4 // COOK TIME 40 mins

INGREDIENTS
1 tbsp olive oil, plus extra to grease
4 sweet potatoes, peeled and boiled
Salt and black pepper
4 × 150g monkfish fillets
2 sprigs rosemary, leaves only, finely chopped
Zest and juice of 2 lemons
¼ tsp paprika, plus extra to sprinkle
12 rashers bacon
300g green beans, trimmed
1 tbsp mayonnaise

METHOD
1. Preheat oven to 200°C and grease a baking tray.
2. Mash and season the sweet potatoes.
3. Season fish with pepper, rosemary, zest and paprika.
4. Arrange 3 bacon rashers overlapping slightly. Place a fish fillet on top and wrap bacon around it. Repeat.
5. Heat oil in a pan over medium heat and fry fish parcels until browned. Place on tray and bake for 10–12 minutes, until fish is cooked and bacon is crispy. Remove from oven and set aside.
6. Fry the beans in the same pan for 2–3 minutes over medium heat, until tender.
7. Mix the mayonnaise and lemon juice together.
8. Serve the fish parcels on the mash. Drizzle mayo over the beans and sprinkle with paprika. Serve the rest of the mayo on the side.

We are so lucky to live in a country where we have beautiful, fresh seafood by the plenty. A traditional paella, like this one, is always a crowd-pleaser at dinner parties or lazy Sunday lunches.

The post Bacon-wrapped monkfish with sweet-potato mash appeared first on MyKitchen.

For years, we’ve been told fat is the enemy. Now, high-fat, low-carb diets have put it at the top of our shopping lists. So what’s the real skinny on fats?

By Glynis Horning

All fats are not made equal. They may share a similar chemical structure (a chain of carbon atoms linked to hydrogen atoms), but the length and shape of the carbon chain and number of hydrogen atoms vary, forming numerous types of fat. While some are harmful long-term, others are vital for our bodies to function well.

We need fat in our diets for energy, for the absorption of certain fat-soluble vitamins (A, D, E and K) and minerals, for building membranes around our cells and sheaths around our nerves, for tasks such as muscle movement and blood clotting, fighting inflammation, maintaining healthy skin and good eyesight, and helping to develop the brains of babies and children.

Our bodies can make some of their own fat by using excess calories of any kind, explains Gabriel Eksteen, a registered dietitian at Heart and Stroke Foundation SA. But they are unable to make essential fatty acids – linoleic acid and alpha-linolenic acid – which are both essential for health and must be included in your diet.

BAD FATS – Trans fats   

These are the most unhealthy form of dietary fat. Trans fat occurs naturally in meat and dairy products in small quantities, but the ones considered dangerous are the artificial trans fats made by ‘partial hydrogenation’, which means industrially processing vegetable oils into solids to stop them from going rancid.

Why are they bad? Trans fats increase your ‘bad’ cholesterol carriers (LDL), which can clog blood vessels, and decrease your ‘good’ cholesterol carriers (HDL), which help transport cholesterol and fat to the liver, says Gabriel. ‘Trans fats are also pro-inflammatory and promote blood vessel wall dysfunction and insulin resistance.’

Found in: Commercially baked goods (such as biscuits, cakes, muffins, pizza dough, burger buns and pie crust), packaged snacks (chips, sweets, crackers, microwave popcorn), solid fats (margarine and animal lard), fried foods (French fries, fried chicken and nuggets, breaded fish, hard taco shells), ready mixed products (such as cake and pancake mix, chocolate milk), and anything that lists ‘partially hydrogenated’ in its ingredients.

Action: Avoid them as much as possible – trans fats are not healthy in any quantity, says registered dietitian Lila Bruk, who is also the spokeswoman for the Association for Dietetics in SA (Adsa).

GOOD FATS – Unsaturated fats 

There are two kinds: monounsaturated (with a single carbon-to-carbon double bond), and polyunsaturated (with two or more double bonds in their carbon chain). High proportions are mainly from vegetable sources and are liquid at room temperature.

Why are they good?  When they replace saturated fats or refined carbohydrates, they can raise your good blood cholesterol, which cuts your chance of developing heart disease, and improves your insulin and blood sugar levels. Omega-3 fatty acids (EPA, ALA and DHA), a common type of polyunsaturated fat, are vital for cognitive function and emotional health, and have been linked to reducing the symptoms of depression, ADHD, bipolar disorder and dementia, as well as stroke, heart disease, some cancers, arthritis and inflammatory skin conditions, though more clinical studies are needed.

Found in: Monounsaturated fats are found in avocados, olives, raw nuts (almonds, pecans, hazelnuts, cashews, macadamias, peanuts), and their oils. Polyunsaturated fats are in walnuts, seeds (flax, sesame, sunflower, canola, pumpkin) and their oils, fatty fish (salmon, tuna, sardines), soy milk and tofu. The best sources of omega-3s are fatty fish (pilchards, salmon, mackerel and sardines), and for vegetarians, flaxseed and walnuts.

Action: Eat unsaturated fat as part of a healthy diet, says Gabriel. Aim for two servings of fatty fish a week, or a small handful of walnuts or flaxseed daily (preferably ground in a coffee grinder to aid absorption and sprinkled over cereal).Enjoy a wedge of avo, handful of olives and dash of olive oil on salad or veggies daily, says Lila.

IN-BETWEEN FATS – Saturated fats 

These come from animal sources, and are solid at room temperature.

Why are they ‘In-between’? Saturated fat can raise total blood cholesterol levels and LDL (bad) cholesterol, which can increase your risk of cardiovascular disease and diabetes. The advocates of high fat, low-carb diets argue that cholesterol will stick only to artery walls damaged by inflammation, and that it’s processed carbohydrates, in particular sugar, that cause inflammation. They point to a 2014 study in the Annals of Internal Medicine suggesting people with diets that are high in saturated fat do not suffer higher rates of cardiovascular disease; and to a 2013 meta-analysis of 16 studies in the European Journal of Nutrition showing whole-milk dairy is associated with less body fat.

On the other hand, many studies show that reducing saturated fat and replacing it with unsaturated fat (not refined carbs) can reduce the risk of heart disease. ‘Evidence of this is seen in Mediterranean diets,’ says Gabriel.

Found in: Red meat, chicken, full-fat dairy products, tropical oils (coconut and palm oil, as well as cocoa butter) and lard, and in some processed foods.

Action: High-fat, low-carb proponents advise no more than 80–90g of meat or fish at any meal. Adsa suggests limiting red meat to a lean piece the size of your palm, grilled, steamed or baked, and beans or soya, skinless chicken or fish at other meals. Enjoy a glass of milk or a small bowl of yoghurt a day, and avoid processed food, Lila says.

The post The big fats debate appeared first on MyKitchen.

A certain sugary carbonated cola beverage was introduced to the world as a tonic in the late 19th century. Fast-forward nearly 100 years: as waistlines began to expand at a rapid rate, people became more and more concerned with watching their weight. Enter diet soda. 

By Eulogi Rheeder

In the ’80s a new sweetener, called aspartame, became a key ingredient in a sugar-free diet version of the drink and was deemed safer than previous options. Today, aspartame is the go-to sweetener in all major diet drinks. However – much like its older sister saccharin – it has been the subject of many studies and much controversy, particularly around its role in the rise of cancer, depression and weight issues over the past 35 years.

SUGAR-COATED

The list of medical conditions linked to aspartame is pretty extensive: multiple sclerosis, lupus, seizures, depression and anxiety, migraines and birth defects. Most hair-raising is the chemical’s alleged role in causing cancer. One study in particular (conducted in 2005 by Italy’s European Ramazzini Foundation) found a high dose of aspartame may increase the risk of blood-related cancers – leukaemia and lymphoma – in rats.

Irene Labuschagne, dietitian at the Nutrition Information Centre at Stellenbosch University, has done extensive research on aspartame. She says more evidence is needed to prove that aspartame is, in fact, dangerous. ‘There are many reports floating around, but most of the articles are based on unsubstantiated research or anecdotal evidence,’ she explains. ‘For starters, the study that was conducted in Italy has since been proven inconclusive, as it lacked some important data to substantiate the claims – I’ve seen it and have to agree with the authorities who invalidated the findings.’

Irene explains that the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) – both of which are made up of trained medical, science and nutrition experts – have done extensive research into the substance and have not been able to find a conclusive link between aspartame and cancer.

Furthermore, the National Cancer Institute in the US ran a study in which cancer rates in more than 500 000 older adults were closely studied. The study found no increased risk of lymphoma, leukaemia or brain tumours in those who consumed drinks containing aspartame, compared to those who didn’t.

HIGHS AND LOWS

The scary rumours of cancer and tumours may have been largely disproved, but the sweetener has recently also been linked to depression. A 2013 study conducted by the US National Institutes of Health (NIH) surveyed 260 000 older adults and found that those individuals who drank four or more cups of diet soda sweetened with aspartame a day were 31% more likely to be diagnosed with depression over a 10-year period.

‘This is a tough one to answer,’ admits Irene. ‘I have seen and studied reports that prove a large daily dose (about 600 mg) of aspartame has no effect on the psychological and physiological functions of the brain, nor does it have an effect on the behavioural functioning in healthy adults. But one study did find that a small number of depressed patients experienced a worsening in depression when they consumed aspartame.’

However, Irene points out, the results of this study have not been confirmed, so she cannot conclude whether or not it is fact. ‘Still, individuals who suffer from depression should consult their doctors before introducing aspartame into their diets or altering their current level of intake.’

SWEET NOTHINGS

While science has proven, and continues to prove, the safety of aspartame in diet cooldrinks and all other food and drinks, Irene does give a stern warning against its consumption for people with phenylketonuria (PKU).

‘PKU is a rare hereditary metabolic disorder. Individuals suffering from it have elevated blood levels of phenylalanine because their bodies lack the sufficient enzymes to metabolise it. Aspartame is a huge source of phenylalanine and can be dangerous to people with this condition,’ she explains.

Irene is also very adamant that neither she nor any of her colleagues promote drinking diet cooldrinks. ‘In fact, I do not endorse any kind of soda consumption. It often replaces the nutritional value of certain items such as tea and coffee – these contain antioxidants that are highly beneficial for your body,’ she explains.

In addition, aspartame provides your body with only four calories per gram in energy, but because of the intense sweetness – it is 200 times sweeter than sugar – the amount of essential energy that you actually consume is negligible.‘Aspartame is only useful if it is paired with a well-balanced diet – not a pizza or burger and certainly not a meal devoid of any fresh vegetables, fruit or good protein.’

The post The sweet truth about diet soda appeared first on MyKitchen.

Dietitian Alpha Rasekhala has worked with the South African Department of Health, conducting nutritional assessments at hospitals, prisons and other facilities across South Africa and developing food-service management guidelines. His consulting firm works with government and corporate clients and he treats individuals in Joburg. He is a spokesperson for the Association for Dietetics in South Africa (ADSA). And we are chatting to him about salt this week.

By Lauren Shapiro

TAKING RESPONSIBILITY

Think savoury snacks and fast foods are the only culprits when it comes to overdoing the salt? Think again – we are our own worst enemies. As much as 40% of the total salt South Africans consume is added during cooking and eating. This is one of the highest rates of discretionary salt use in the world (compared to 10% in the US).

WE NEED SALT: TRUE OR FALSE?

True. Salt plays an essential role in normal cell function. However, you can have too much of a good thing, and we consume far too much salt.

HOW MUCH IS TOO MUCH?

The recommended daily allowance of salt is five grams (about one teaspoon), but most of us eat two to three times that amount. We eat too many takeaways and too much processed food, and then we add even more salt at the table.

HEALTH RISKS

Excessive salt consumption – more than a teaspoon a day – is linked to fluid retention and hypertension (high blood pressure). Six million South Africans, or one in three adults, are hypertensive. And, it is estimated that more than 50% of them remain undiagnosed. High salt intake raises your chances of heart attack, stroke and kidney disease.

IODISED: ENRICHED WITH IODINE

In SA, iodine is added to salt so people will have enough of this essential element in their diets. It is needed for brain development in foetuses and children, and for optimal mental function in general.

GET SALT SMART

1. Read product labels and choose foods with a low salt content.
2. Banish the salt shaker from your table.
3. Use herbs such as rosemary, thyme or tarragon to flavour food when cooking.
4. Limit salty snacks. Choose fresh fruit, raw nuts or yoghurt.
5. Eat fewer processed foods, these are often high in salt.

The post Wellness Wednesday: A pinch of salt appeared first on MyKitchen.

With an overload of nutritional misconceptions and myths, it’s difficult to determine which foods are healthy and which are not. Here, we separate the good eggs from the bad. We’re here to bust those health food myths.

By Tracy Branfield

1. Myth: Eating fat makes you fat

Verdict: False – It depends on the type of fat and your diet. ‘There’s a big difference between the fat found in deep-fried chips and fat found in an avocado,’ explains dietitian Kelly Lynch. ‘I would recommend increasing the amount of plant fat in your diet, as these monounsaturated and polyunsaturated fats are actually very good for you.’ Combining large amounts of fat with carbs is what you need to watch out for. One study from the Tulane University School of Public Health and Tropical Medicine found that a diet high in good fats and low in carbs is more effective than a low-fat diet for weight loss.

The takeaway: Stock up on avocados, nuts, seeds, cold-pressed oils, such as olive and coconut oil, and organic nut butters. Avoid trans fats found in fried foods, salty snacks, ready-made meals and pastries.   

2. Myth: Organic food contains more nutrients and is therefore healthier

Verdict: Undecided – ‘The answer isn’t clear yet, as more research needs to be done,’ explains Nicola Drabble, a dietitian at Joburg’s Netcare Waterfall City Hospital. ‘A recent study examined the past 50 years’ worth of scientific articles about the nutrient content of organic and non-organic food. The researchers concluded that there wasn’t a significant difference in nutrient content between organically and conventionally produced foods.’

The takeaway: If you are willing to pay more for products that are guaranteed to be closer to nature, then go for it.

3 Myth: Red wine is good for your heart

Verdict: True – But in small quantities. Good news for the ladies who like to unwind with a glass of vino: Drinking a moderate amount of red wine (one glass a day) has been linked to protection against artery damage and heart disease. However, Kelly stresses the importance of limiting your consumption of all alcoholic beverages. ‘It’s the antioxidants found in the wine that have been shown to keep our hearts healthy, but consuming alcohol in large amounts is very toxic for the body.’

The takeaway: Blueberries, strawberries and red grapes provide the same potent antioxidants as wine, so skip your tipple and opt for one of these scrumptious fruits instead.   

4. Myth: A kilojoule is a kilojoule, regardless of the type of food it comes from

Verdict: False – Not all kilojoules are created equal. Energy is measured in kilojoules (kJ) or calories, and whether you are eating a 700 kJ bag of salt- and-vinegar crisps or a 700 kJ tub of yoghurt, you are still consuming the same amount of kilojoules. However, it gets more complicated depending on the type of food you eat. ‘Crisps are high in bad fats and salt, which can increase your cholesterol and risk of high blood pressure,’ explains Nicola.

The takeaway: Quality beats quantity, so opt for dairy products, such as yoghurt, that are higher in protein, calcium and nutrients to aid your body’s health.

5. Myth: Too many eggs are bad for you

Verdict: False – New evidence shows that eggs are very nutritious. In years gone by, people were told to drastically limit their intake of eggs as it was believed that the high cholesterol found in the yolks would result in a higher risk of heart disease. However, a study done at the University of Connecticut revealed the opposite to be true – eating eggs had no effect on increasing the blood cholesterol levels or the risk of coronary heart disease in non-diabetic participants, meaning these globes of goodness can be regularly included in your diet for multiple health benefits. ‘Eggs contain an amino acid called choline, which is really good for general cell health,’ says Kelly. Now you can have eggs for breakfast knowing that you are eating a vitamin- and mineral-rich food that definitely makes your body healthier.’

The takeaway: Boiling, poaching or scrambling your eggs is a lot healthier for than frying them in thick oil or butter.

6. Myth: Being vegan or vegetarian leads to deficiencies in the body​

Verdict: False – It depends on what you are eating. ‘There’s a widely accepted yet naive belief that vegans and vegetarians run the risk of lacking nutrients and minerals in their diets as a direct result of cutting out animal meat and other foods from their diets. However, as long as you are following a healthy, balanced vegetarian or vegan diet, you shouldn’t have any deficiencies,’ explains Nicola.

The takeaway: Include lots of plant-based proteins, such as nuts and pulses, as well as iron-rich foods such as beans and dark, leafy greens.

7. Myth: Eating five or six small meals throughout the day helps keep your metabolism revved up

Verdict: True – But this doesn’t mean having three meals a day is wrong. Have you ever skipped a meal, only to be ravenously hungry later on and ended up eating everything in sight? You can avoid falling into the trap of eating more than you should by scheduling regular, lighter meals throughout the day. ‘I recommend smaller meals, as this keeps your blood sugar, appetite and metabolism balanced,’ says Kelly. ‘Make sure you eat breakfast within 60–90 minutes of waking up, and have a small meal or snack every three or four hours after that.’

The takeaway: While researchers at the School of Human Kinetics at the University of Ottawa found that eating more frequently led to the same amount of weight loss as eating three main meals each day, the frequency of meals depends entirely on personal preference.

The post Wellness Wednesday: Health food myths, busted! appeared first on MyKitchen.

I am one of those people who can’t function without my double flat white in the morning. In addition, one of my favourite hobbies is ‘procaffinating’ with willing colleagues (I may have taken more than one coffee break while writing this article). So I was thrilled to discover that, according to new findings, coffee and its energy-boosting main ingredient, caffeine, are beneficial to your health, while plenty of their long-touted negative effects have been dispelled. So grab yourself a cuppa and read on to find out the health benefits of coffee.

By Tracy Branfield

COFFEE FIXES

Recently, the Harvard TH Chan School of Public Health (HSPH) conducted a follow-up to the Nurses’ Health Study and the Health Professionals Follow-Up Study (which looked into the effects nutrition has on women and men’s health respectively), and found that drinking coffee was linked to an eight percent decrease in the risk of Type 2 diabetes in women. Caffeine content did not affect the results of this study, meaning you can enjoy the benefits of coffee whether it’s full strength or decaffeinated.

So what exactly are these ‘wonder’ ingredients that give coffee its healing powers? The wide range of antioxidants that contribute to the intoxicating aroma and flavour of coffee includes polyphenols (also known as flavonoids), chlorogenic acid and quinides, which have all been proven to protect the body against the environmental toxins we encounter on a daily basis in polluted cities.

It turns out that coffee is great for your ticker too. Researchers at the Beth Israel Deaconess Medical Centre and the HSPH completed a meta-analysis of 45 years of research relating to the relationship between habitual coffee-drinking and heart failure. The study found that four servings of coffee per day actually protect against heart failure – a far cry from the old-school opinion that coffee is harmful to cardiac health.

Another meta-analysis from the Mayo Clinic in 2012 failed to confirm the widely accepted belief that coffee consumption has a direct correlation to high blood pressure and hypertension. While newbies to coffee might experience an initial hike in their blood pressure, this will stabilise after a week of continued caffeine intake, meaning that coffee isn’t associated with a substantial increase in the risk of long-term hypertension.

And as for those rumours that your cup of joe helps fight against certain types of cancers, the HSPH found that men who drink six or more cups of regular or decaf coffee per day have a lower risk of developing prostate cancer, while women who consume more than three cups of caffeinated coffee per day are less likely to develop basal cell carcinoma, a type of skin cancer.

YOUR DAILY GRIND

As a substance once banned at the Olympics and other major sporting events due to its ability to enhance performance, it’s no surprise that coffee has far-reaching effects on the brain. Any coffee lover can attest to its mood-enhancing properties, transforming your groggy pre-caffeinated self into a wide-awake, upbeat worker ready for the day ahead.

Harvard University researchers even found that women who drink two to three cups of coffee per day are 15% less likely to develop depression over the next 10 years, with four or more cups lowering the risk of depression by a further five percent.

Caffeine may also relieve shoulder, neck, forearm and wrist pain while you’re furiously typing away at your desk. Researchers from the University of Oslo reported that workers who consume coffee before computer-based tasks experience less intense pain in those areas than those who don’t have any java.

HOLD THE FOAM

Although the World Health Organization’s guideline is three cups of coffee (300 mg of caffeine) per day, the HSPH research found that drinking up to six cups of coffee a day has no negative health effects either. And although this may be terrific news for coffee lovers, overconsumption is not a good idea.

‘We need to bear in mind that most of these studies use standard coffee cups containing black coffee or coffee with limited milk or sugar,’ explains dietitian Dr Christa North. ‘Some individuals are fast metabolisers and can handle more caffeine than others, which is why tests are performed on individuals’ genetic caffeine sensitivity.’

Fellow dietitian Nicola Drabble agrees: ‘A normal cup of filter coffee has only eight kilojoules, but by adding sugar, syrup and whipped cream, you can easily rack up more than 1 000 kilojoules. Drinking a decadent dessert-like coffee on a daily basis can result in weight gain and, in turn, diseases such as diabetes, heart disease and high cholesterol.’

She recommends no more than three to four cups with no additives per day to avoid insomnia, nervousness, irritability, a raised heartbeat and muscle tremors. If you find yourself suffering from any of these symptoms, you should cut back on your caffeine intake and consult your doctor.

The post Wellness Wednesday: Health benefits of coffee appeared first on MyKitchen.