The Zen Diet Revolution (15 page)

Easy to cook and delicious to eat, broccoli is a great addition to a salad. Some people enjoy it raw, but I find that a bit like eating grass; I like to cook the broccoli and add it to a rice-based salad or have it with couscous. Broccoli is known as a super-food because of its amazing nutritional content, but did you know it can reduce your blood pressure due to its high levels of potassium? According to the Mayo Clinic, researchers found that potassium dilates blood vessels, which, in turn, increases the volume processed by your kidneys, hence lowering blood pressure.

Perfect for bean salads and salad niçoise, these delicate beans are full of vitamins and minerals and add a little protein, too. Lightly boil until still a bit crunchy and then add to salad.

Cherry tomatoes are the best in salads: just wash them and bung them in. But all tomatoes are really good for you as they are packed full of lycopene, vitamin A, vitamin C, vitamin K, fibre and potassium. They also add bulk and flavour. I often find that if I am not in the mood for a salad, a few tomatoes change my mind!

This delicious fruit is packed with almost 20 essential nutrients, including vitamins C and E, B vitamins, folic acid, potassium, zinc and phosphorus. They also contain both monounsaturated and polyunsaturated fats which are crucial for helping prevent cardiovascular disease. One fifth of an avocado, or 30g, is roughly 50 calories, so is perfect for adding to salads or mashing and putting on crackers.

There is a joke that you burn more calories chewing celery than it contains; whether that is the case, it is true that celery is very low in calories at only 16 per 100g. But it is amazingly dense in nutrients and adds great flavour and crunch to a salad. Boost your intake of vitamins A, C, K
(helps with bone mass and prevention of Alzheimer’s), folic acid, B2, B3 – not to mention antioxidants such as zeaxanthin, lutein and beta-carotene, which are also invaluable at helping protect the body from cancer and other immune-damaging diseases. The list of benefits to celery is almost endless, and this humble vegetable should be on everyone’s plate.

A great high-vitamin bulky vegetable. I like to grate two or three carrots into each of my salads. I used to chop it up, but you get a bit sick of chomping through all that bulk. Yes, it’s true that vitamin A does improve vision – it is also good for bone growth and the immune system. Carrots are also low-calorie, so keep adding them to your diet to see a slimmer you.

I love spinach, but you need young, tender spinach leaves if you want to eat them raw. The flavour can be a bit overwhelming, so don’t put too much in. Be aware that it does not go with everything; try it with egg, tomato and salads with lentils.

I had never heard of this either. I had, however, eaten it when I had bought packs of mixed salads. It’s a bit like spinach, but the stalks add a lovely red colour to your salads, and it is full of nutrients.

The Greek physician Dioscorides (
circa
ad 40–90) said that this leaf was ‘a digestive and good for your belly’. Rocket is peppery, strong and very versatile; it is delicious in salads, wilted in pasta or on top of a pizza. Easy to grow all year round indoors and out, sow some rocket in a container or window box for a quick, fresh salad.

I always feel virtuous eating watercress. I think perhaps it is because I think I will be getting different nutrients from something grown on gravel beds. It’s really peppery and strong, and I am never sure if I like it or not! I am told by many that it aids in detoxing, but I have seen no evidence that any food changes the rate your body clears toxins. However, it is so rich in phytonutrients and antioxidants that it is worth adding a handful to your salad – vitamins C, K and A; not to mention calcium, beta-carotene, lutein and zeaxanthin, all of which are excellent free-radical scavengers and a powerhouse of nutrition for your eye health.

If you find cabbage is too heavy, then lettuce is the best thing. Once again, you want to use it for bulk, but there are lots of different types, so do experiment to find the one you like best. To me, there is little difference, but I know some people swear by one type or another.

We have been eating this lettuce for over 5,000 years! I really like it as the leaves are thick and slightly sweet with a kind of nutty flavour.

You know the one with the wibberly leaves! It’s best to get this one when it’s young, leave it for a few days, and it really is like eating oak leaves. It comes in both green and red varieties. Easy to prepare because it has no heart, this lettuce has a kind of earthy taste. I love it.

This one looks like frilly dandelion leaves. It also tastes like them a little; it’s a bit bitter with a grainy texture. Did you know it is a member of the daisy family? Anyway, it’s great with poached eggs and bacon or mixed with other leaves, but don’t try to use it for the main bulk of your salad as it is too bitter and may be too overwhelming.

I don’t know why, but lots of people seem to grow this one in their gardens. It has got velvety leaves with a delicate flavour, is easy to rip apart and add to any salad; no chopping needed.

I think this is the king of lettuces – it is lovely, light, crisp
and bulky. It’s cheap and you get a lot for your money. I eat this one every day!

I always add some onions to my salad, normally spring onions, but I will use whatever we have. Sometimes they have been a bit too strong and really have blown my head off. Shallots and leeks are also nice, but spring onions are the best for salads. They also have great nutritional value with lots of vitamin C and B
₆
, potassium and manganese. They also contain sulphur! But don’t worry, it is not of the devil! It has been linked with cardiovascular health and is believed to lower cholesterol.

Now and again I get some radishes. I can’t stand them all the time, but they add variety. They contain lots of vitamins, but also work as a digestive tonic due to containing a digestive enzyme called ‘diostase’. Some studies suggest that they may also help with respiratory health.

There are some good, low-fat dressings on the market although they tend to be high in sugar and salt. But there’s no need to buy a salad dressing as it is easy to make your own super-healthy ones. The following recipe is the one I use almost every day:

1 dessertspoon cider vinegar

ground pepper

a dash of lemon juice

1 teaspoon of good olive oil

Put the ingredients into a small lidded jar or pot and shake them up – you can add a squirt of salad cream, some garlic, mixed herbs or mustard seeds. I promise you that with a little experimentation this salad dressing will be better than anything you could buy and with hardly any calories at all!

If I have a salad during the day, I tend to use bread with my salad. I get the lowest-calorie wholewheat bread, dice it and mix it with the rest of the salad. If I am having salad for dinner, I am willing to put in more effort and tend to eat one of the following healthy carbs.

Lots of people go on about couscous as an amazing health food. I was rather disappointed to find out it is just ground wheat! Anyway, it’s nice with some herbs and spices and with some finely chopped-up salad with fish. It’s amazingly easy to prepare – just pour some hot water on it and leave for 5–10 minutes.

Richard Faulks, who is the nutritional and scientific advisor for this book was involved in a study that showed that bulgur wheat is the most slow-releasing of complex carbohydrates you can consume. This form of whole wheat is quick to cook as it is already parboiled. It is pleasantly nutty and high in fibre, B vitamins, iron, phosphorus and manganese.

You can include either brown/wholegrain rice or white basmati in your salads; both types are low in the glycaemic index, meaning they take longer to digest and don’t contribute to a sugar spike. Wholegrain rice is high in complex B vitamins and amino acids and makes a good addition to your daily fibre intake. It takes longer to cook than white rice, but is worth it for the nutty taste and its filling nature.

Not strictly a rice but an aquatic grass native to North America; these days, it is not technically wild as it is grown on farms. It was originally deemed sacred by the Native American Indians and was collected by hand from lakes. Similar to brown rice, it takes around 45 minutes to cook in water or stock. It makes a nutritious and varied change to plain rice and is great in salads, stuffings and other dishes where you would normally use rice; you can also add wild rice to basmati or wholegrain rice.

Once sacred to the Incas, quinoa (pronounced kin-wa) is a nutritious and protein-dense grain, containing essential amino acids and good quantities of calcium, phosphorus and iron. It is easy to cook and just needs to be simmered for around 15 minutes. Eat hot or cold.

Full of protein and nutrients, nuts and seeds are a simple addition to any salad, but don’t add too much as they are also quite calorie-dense.

A classic addition to salads, these amazingly nutritious nuts will add a good dose of essential fatty acids, vitamins B
₆
and B9, A, E and a host of minerals, not to mention protein and fibre. Five walnuts a day is enough to provide the daily requirement of linoleic and alpha-linolenic acid (omega-3 fatty acids), which are believed to have a positive effect on reducing inflammation in the body and protecting against heart disease.

Almonds are high in alpha-tocopherol, a type of vitamin E, which may help reduce the risk of Alzheimer’s, according to a study by the National Institute on Aging. Another study has indicated that people suffering from clinical depression have lower levels of alpha-tocopherol. Vitamin
E is also known for its ability to help repair free-radical damage. Like walnuts, almonds are rich in essential fatty acids, protein and fibre.

Although high in calories, a few cashews sprinkled 0n your salad or added to a stir-fry pack big health benefits – monounsaturated fatty acids like oleic and palmitoleic acids (those that help lower bad LDL cholesterol and increase good HDL cholesterol), protein, fibre, B vitamins and a host of minerals, including zinc and selenium. Remember: a little goes a long way, but the benefits really do outweigh the odd indulgence.

These deliciously nutty-flavoured little seeds contain a variety of nutrients, including selenium, essential fatty acids and amino acids, which are the building blocks for our bodies’ growth and health. They are quite high in calories, so a small handful is adequate to provide you with a daily dose of goodness.

High in calories, but even higher in nutrients, these lovely crunchy seeds are a valuable addition to your diet. High in protein and amino acids, including tryptophan (which is nature’s tranquillizer), these little green seeds offer a hefty dose of B vitamins, minerals and essential fatty acids. Sprinkle some on your salads or toast them on a baking tray with sunflower seeds to make a tasty snack.

Sesame seeds have been eaten for millennia and were used in oil form by the ancient Egyptians, who were aware of their excellent nutritional value. Like the other seeds, they are high in phenolic antioxidants, which are excellent at mopping up free radicals in the body to help prevent cancer and other immune-destructive diseases. They also boast a large range of amino acids, vitamins, minerals and omega-3 fatty acids. Add a handful to your daily diet to receive your quota of these important nutrients.

Flaxseeds are full of omega-3 fatty acids, linked to reducing heart disease, Alzheimer’s and depression. One tablespoon will give you 2.3 grams of this essential nutrient and also a good dose of fibre.

It is extremely important that you choose a form of exercise to introduce to your weekly routine; it should be something you enjoy and of an intensity that you can maintain during the most busy and stressful periods of your life. It’s important to approach exercise with a sense of joy. It is not a form of work, but the chance for stress relief every day – and your number-one tool for weight loss.

Exercise is by far the most efficient way of burning fat.
When the body is fasting, it burns a much higher percentage of protein or muscle. We want to maintain muscle mass because muscle burns fat all day, every day! So it is important to learn how to burn fat during exercise. But all exercise routines are not born equal. Some burn more fat than others, and it’s extremely easy in a modern gym environment to work out for half an hour without burning any fat.

Signs that fat metabolism has kicked in:

•   It takes 20 minutes of exercise before you turn on your fat-burning metabolism.

•   A second wind – you suddenly feel that you have more energy.

•   Drive after disillusion! This is a common feeling in people who are just starting an exercise regime. Before your fat starts to burn, there will be a lag, which is a period of low blood sugar when you find it hard to exercise. This is followed by an increased sense of optimism when your body switches on its fat-burning mode.

•   An increase in breathing rate – as you start to burn fat, you will notice a change in your breathing rate. Some people also note a different ‘feel’ to their breath. This is due to more carbon dioxide in your breath as you start to burn the fat.