Good Nutrition Advice

For a healthy body and mind

Tag: eggs

These Three Nutrients May Help You Sleep

Recent research has shown that missing a few hours’ sleep each night can have a dramatic effect on your immune system and overall health.

We all know that when we’re tired we can more easily come down with a cold or flu and this is because our immune system is not working at its optimum. Too little sleep can also result in weight gain. Chronic sleep deprivation, can make you feel hungrier than normal and trigger weight gain by affecting the way your body processes and stores carbohydrate. Here are three nutrients that may help with insomnia:

1. Magnesium: This mineral is known as ‘nature’s tranquilliser’ and has a calming relaxing effect on the body in general. It is particularly helpful if your sleep is being disturbed by cramps as it is a muscle relaxant.

2. Theanine: This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night.

3. Tryptophan: Your body needs this amino acid in order to make serotonin, the relaxing and calming brain neurotransmitter. Tryptophan occurs naturally in fish, whole grains, chickpeas, almonds, eggs, bananas, dates and organic dairy.

Scrambled Eggs with Chèvre and Mushrooms

Scrambled Eggs with Chèvre and Mushrooms

Sara Borg.

Simple quick lunch so that I can get back into my books…

Scrambled eggs with chèvre and mushrooms with a fresh sliced tomato on the side (just because I love tomatoes).

Mushrooms are an excellent source of vitamin D and selenium, vital for a healthy bladder and also promote immunity function in the body.


Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Courgette Parmigiana

OK, I’m having a bit of a ‘courgette fest’ and exploring more vegetables since buying my spiralizer a couple of weeks ago. While I was looking for more recipes I came across this one for Courgette Parmigiana.

My Italian friends — you know who you are — will probably have a fit, but this is really, really good! So here’s the recipe and you can decide for yourselves.

This is a classic Italian recipe, similar to lasagne but layered with courgette slices instead of sheets of pasta. So, it is a bit lighter but is just as filling and tasty. It uses a Sicilian-inspired tomato sauce with lots of fresh mint added to it. It gives a wonderful and unexpected flavour combination.

Courgette Parmigiana

Basic tomato sauce, add a handful mint together with the basil
5 courgettes
5 eggs — hard-boiled
2 tablespoons olive oil
300g buffalo mozzarella, drained and sliced
100g grated parmesan cheese
1 large handful basil, leaves picked
large handful mint, leaves picked
sea salt
freshly ground black pepper

Preheat the oven to 200°C. Thinly slice the courgettes lengthwise, about 7 mm thick. Place in a large colander, sprinkle with 5 tsp of salt and toss well. Set aside to drain for 30 minutes.

Meanwhile, crack and peel the eggs and cut into 7 mm slices.

Rinse the courgette slices and pat dry on paper towels. Preheat the grill. Brush the slices with olive oil and grill for 10 minutes or until golden, turning over after 5 minutes. You can also use a griddle pan to do this.

Sicilian-Parmigiana-Courgette2To assemble the dish, ladle a little tomato sauce into a 25 x 30 cm baking dish. Cover with a layer of courgettes, then mozzarella slices, egg slices, parmesan, basil leaves, mint leaves and pepper. Then repeat. You want to finish with a layer of courgette and then cover completely with the last of the tomato sauce and the parmesan.

Bake in the oven for 40 minutes or until the cheese is golden and bubbling. Remove from the oven and let it set for about 15 minutes before serving. Et voila! Courgette Parmigiana!

Why high cholesterol foods are good for you

ShellfishCHOLESTEROL is a type of fat that exists in all our cell membranes. It is vital for functions such as nerve transmission, the formation of vitamin D and the formation of bile. Approximately 80 percent of cholesterol is produced in your liver, with the other 20 percent coming from diet.

Cholesterol is only found in animal products and not in vegetable oils such as avocado or olive. Shellfish, for example, contain very little fat, but high levels of cholesterol, while nut butters are high in fat and low in cholesterol.

Cholesterol myths

From recent research we now know the cholesterol in the food we eat is not a problem and has very little impact on your cholesterol levels. In fact, why high cholesterol foods are good for you is because the less cholesterol you get from foods, the more your body makes. Your body makes around one to two grams of cholesterol every day, which is five to ten times the cholesterol found in one egg.

When you eat more cholesterol from foods such as shellfish or eggs, your body produces less of it. The less cholesterol you eat – the more your body makes.

Cholesterol has to travel in the bloodstream and, in order to do so, is combined with a protein to create a lipoprotein, of which there are two main types: LDL – sometimes call ‘bad’, which carry cholesterol to the artery wall, and HDL – often called ‘good’, which helps to return cholesterol to the liver. High LDL causes damaged and inflamed arterial walls, also depositing saturated fats and calcium, called arterial plaque or atheroma. The balance of these two lipoproteins in the blood is more important that the total cholesterol.

Reading food labels – ‘farm fresh’ eggs

A CARTON of eggs can be called ‘farm fresh’ or ‘country-fresh’ and carry images of hens scratching in a farmyard, however these are probably eggs from caged battery hens.

The hens which lay ‘free-range’ eggs must have access to the outdoors, though in practice many are kept in such huge sheds that they rarely daylight.

‘Barn eggs’ are a halfway house between free range and battery systems.

The packaging on Class A ‘Lion Quality’ eggs says they come from ‘caged hens kept in carefully managed conditions’. These hens have to be ‘carefully managed’ because otherwise they would quickly die. In a typical cage, five fully-grown hens are crammed into a space only slightly larger than an A2 poster. Eggs from caged hens may be cheap, but the price in animal welfare is high.

‘Organic’ eggs are guaranteed to come from uncaged hens that are able to roam outside on organic pasture. They taste pretty good too!

Source: The Food Commission

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