guidelines for a healthy diet suggest replacing Liquorice where it is an ingredient, it can be replaced by Monkfish meat, eggs and dairy produce at least 2-3 times Liquorice is fat-free and contains a lot of a sauce made by mixing a half cup of low-fat A white fish with little fat and a high protein a week with legumes (beans, peas, soya, minerals. It has a mild laxative effect, and can yoghurt, a teaspoon of aromatic herbs and two content. Like all white fish, it is rich in selenium lentils). Legumes are cholesterol-free and be used as an alternative to sweets. Too much drops of soya sauce. and helps prevent damage to the contain lecithin, a phospholipid that is low in liquorice can cause hypertension. cardiovascular system. saturated fats and favours emulsifying lipids. To Meats minimise the problems associated with the Liver Meats contain proteins that are important Mostarda presence of fibre in legumes (i.e., swelling and Liver contains a lot of iron and proteins, but it because of their essential amino acids. This is the name given to a spicy sauce or a intestinal gas), simply sieve them after cooking. also has a high cholesterol content. It is Nowadays, we tend to eat too much protein, candied fruit condiment with a mustard This removes the outer parts of the legumes, therefore best avoided. especially from animal derivatives that “strain” flavoured syrup. The sauce is made with flour, which are the indigestible parts that cause the the kidneys. Even lean cuts contain invisible white mustard, vinegar, pepper and cinnamon. above problems. Alternatively, you can use Mackerel saturated fats, which are bad for our health. It is generally served with boiled meats. shelled legumes like broad beans and peas. This is one of those fish that we should Eating meat every day is not recommended, “Mostarda Cremonese” is made of candied fruit When combined with cereals, legumes slightly generally eat more often. Apart from containing and you should only eat red meat once a week. in a slightly spicy syrup, while “Mostarda influence glycaemia after meals as they have a Omega 3, it is also rich in vitamins B, E and D Try to vary the type of meats you eat, as they all Mantovana” is made of thin slices of quince low Glycaemic Index (GI). Beans are rich in that help strengthen the bones and prevent contain their own particular protein. White apple in syrup. Not recommended for diabetics. vitamin B12 and lentils are rich in iron; soya damage to the coronary arteries. meats such as turkey, chicken and rabbit are contains isoflavones (phytoestrogens that can best, although red meat does have its benefits Mushrooms offset problems during the menopause); fresh Mango and Papaya when eaten in moderation. Low in carbohydrates, but rich in proteins, fibre, peas contain vitamins, vitamin C, carotenoids, These fruits are rich in vitamin E, beta carotene vitamins and mineral salts. The nutritional and fibre and mineral salts. Borlotti beans, peas, and soluble fibres that are important for calorie values vary significantly between fresh, chickpeas, cannellini beans, butter beans and keeping cholesterol levels low. Rich in sugars, dried and preserved mushrooms – although lentils can be bought in cans, but remember diabetics should only consume them in generally, they all contain few calories. Shiitake that they contain salt and must be rinsed under moderation. star mushrooms are used in Japanese cuisine running water and drained before use. in soups and sauces (available from herbalists Margarine and organic shops), and they are thought to In general, margarine contains fewer calories help align the immune system with the needs of and fats than butter. It is therefore very useful the body. for those suffering from hypercholesterolemia and general cardiovascular disturbances. Some margarines are rich in Omega 3, which is important for protecting the heart and Melons and watermelons balancing cholesterol levels. Others can Rich in lycopene and carotenoids that help contain fats that harm the heart, and others can control diseases associated with age such as contain a whole range of different fats. It is cancer and Alzheimer’s. therefore very important to read margarine labels carefully. Those made with sunflower Milk and wheatgerm seed oils contain Cow’s milk contains a good amount of proteins Lemons polyunsaturated fats and vitamins. Those made and calcium. Too little calcium in your diet Thanks to their low calorie content, lemons can with olive oil contain monounsaturated fats and could lead to heart diseases, cancer of the be used in slimming diets either in thirst- are therefore healthier. Margarine must be used colon and osteoporosis. However, milk does quenching drinks or as a condiment. They are with care in cooking, as its low polyunsaturated contain a lot of saturated fats so it is better to rich in vitamins and mineral salts, and help aid fat content makes it unstable when heated. It is use low-fat, soya or asses’ milk. Goat’s milk, digestion. They also contain substances that better used from the tub as a condiment. Even like cow’s milk, is high in saturated fats. Mustard help strengthen blood-vessel walls, and they those following a low-calorie diet should use it There are two types of mustard: black and have disinfectant and astringent properties. very sparingly. Mint white. These are used to make similar A natural tonic that is soothing and helps condiments, with the black variety being Linseeds Mayonnaise digestion, mint also has antiseptic and spicier. Many different types of mustard, with Rich in Omega 3, linseeds are good for diabetics This joins the list of foods to avoid, due to its antibacterial properties. A mint infusion is differing aromas, are available in the shops. In as they facilitate the functioning of insulin. high cholesterol and fat content. In recipes wonderful before going to bed. England, you can buy powdered mustard made 82 83 from white mustard seeds mixed with turmeric, walnuts contain polyunsaturated fats. Brazil (due to the differing production processes) and Olives which gives it a golden colour. In France, they nuts are rich in magnesium and selenium, loses all its nutritional benefits. Olives are the fruit of an evergreen, used mainly make mustard paste predominantly from a which are antioxidant minerals that help protect There are many other oils available that have for the production of oil. Some varieties of mixture of black and white seeds blended with against heart diseases, cancer and the effects been extracted from differing substances such as: olives can be eaten fresh, preserved in brine or white wine, vinegar and wine must. Meaux of ageing. Pecan nuts contain zinc that helps corn, sunflower, vegetable, peanut, grape seed, dried. Olives have a high calorie and mineral mustard from Alsace dates back to the 17th strengthen the immune system. rapeseed, cotton, palm, coconut, sesame, salt content, so over-indulging is not century and is grainy with seeds in plain view. tobacco, tea, etc. Seed oils consist mainly of recommended for people suffering from In Italy, there are two common types of mustard polyunsaturated fatty acids that have a positive obesity, liver and cardiocirculatory diseases – a sweet and a spicy variety. There are more effect on the production of cholesterol. In their and arteriosclerosis. They are absolutely not than 20 types of mustard, flavoured in different pure form, they are recommended for those recommended for those suffering from high ways such as with paprika, lemon, chilli peppers, suffering from hypercholesterolemia or blood pressure. pepper, garlic and mint. Mustard stimulates cardiocirculatory disease. However, care must gastric secretions and is not recommended for be taken with these oils as they are extremely those with gastro-intestinal problems. sensitive to heat and can undergo irreversible chemical degradation if overheated, which makes them not just difficult to digest, but harmful to the body as well. Rapeseed oil has very individual characteristics in its fatty acid make up. Extensive animal studies have shown that this oil causes severe Oats damage to the heart and liver. Following these Oats are usually found in abundance in the results, the FAO/WHO commission prohibited its cereals that we have for breakfast (such as use for human consumption. Many genetically muesli). Oat fibres are soluble and can help selected species were subsequently studied. reduce cholesterol levels in the blood. They Routine consumption of rapeseed oil was have a low glycaemic score, provide energy demonstrated to severely damage the health. and are filling. They are rich in calcium and All oils have the same calorie content, about Onions phosphorus, and can be used to make 900 kcal per 200 mg or 3766 kj, and it is wrong Onions offer the same benefits as garlic. excellent soups. to state that seed oils are “lighter” than olive Experts claim that onions reduce cholesterol Nutmeg oils. The best products for frying are: olive oil levels and blood pressure while “thinning” the Nutmeg is used to provide aroma in many Oils (of any type), peanut oil and grapeseed oil. blood, and therefore decrease the risk of dishes and in the production of liquors and Cold-pressed plant oils provide essential Generally, the healthiest oil is extra virgin olive oil. thrombosis. Onions are good for diabetics and scents. It stimulate gastric secretion, and must unsaturated fatty acids and vitamin E. Extra Of all the fatty substances available to us, the most people with high blood pressure. They are best not be taken by those suffering from virgin olive oil also provides polyunsaturated harmful are those of animal origin, which contain eaten raw, and we recommend eating them inflammatory gastric and intestinal illnesses.