September 2019taste magazine 83
eat real
milk
vs
orange
If youmakerissolesfromscratchusingfreshmince,
healthwisetheywillbesimilartolambcutlets,withroughly
thesameprotein,fat,ironandzinc(althoughcutletshave
moreseleniumandvitaminB3).However,whencompared
withcommercialbrandsofrissoles,whichoftencontain
fillers,preservatives,salt,sugars,addedcoloursand
flavours,cutletsarewayin front.If cutletsdon’tfityour
budget,don’trelyonpackagedrissoles.Instead,cookyour
ownusingqualityminceandplentyofherbs,garlic,onion,
grated zucchini, spices or any natural flavourings you like.
Brandsvary,butchocolatemilkoftenhasovertwice
thecaloriesoforangejuice,aswellasmoresugar– many
brandshavesixteaspoonspercup!So,don’tthinkofchoccy
milkasa lower-sugarchoice.Butwithextracaloriescome
moreproteinandover 10 timesthecalcium.Orangejuiceis
a bettersourceoffibre,vitaminC andfolate.Goforfreshly
squeezedoronemadefrom 100 percentjuice.Avoid
‘orangefruitdrink’whichtypicallyhasaddedsugarand
additives,suchaspreservatives.If chocmilkis yourfave,
make it at home with raw cacao and minimal sweetener.
showdown
HEALTHY
Louise Keats chooses thehealthier options in our monthly food and drink battle.
PHOTOGRAPHY
GETTY IMAGES
Broadbeanshavethreetimesthefibreandmorethantwice
theprotein,whichalsomeanstheyhaveextracals– over
twiceasmanyasasparagus.Asparagusis a bettersourceof
vitaminK andpotassium,aswellashealthyeyecarotenoids
luteinandzeaxanthin.Broadbeanshavemorezincandiron.
Bothgreensarerichin prebioticfibre,whichhelpsnourish
thegoodmicrobesin thegut(butneedtobetreatedwith
cautionforthoseona lowFODMAPdiet).Bothdeservetobe
onyourshoppinglist– particularlywhenin seasonand
readily available. The healthy choice is vegetable variety.
lamb
cutlets
vs
pre-made
beef
rissoles
WINNER: orange juice
WINNER: lamb cutlet
broad
beans
vs
asparagus
WINNER: it’s a tie