DIETITIAN MELANIEMCGRICE ON DELICIOUSWAYS
TO USE PLAIN YOGHURT, THE SODIUM CONTENT OFCANNED FISH, AND THE SWEET BENEFITS OF DATES
Is there anything I can
eat to improve my sinus
congestion?Give chilli a try! The chemical
responsible for the heat in chilli
iscalled capsaicin, which has many
health benefits, including clearing nasal
congestion. Eating chilli also releases
endorphins, so once you start, you may
find you can’t stop.Iscanned fish high in salt?
It depends upon the flavouring
and the brand – as always you’ll
needto read the labels. Look at the
amount of sodium in the 100 grams
column. ‘Low sodium’ is defined as less
than 120 milligrams per 100 grams, but
this can be tricky to find when it comes
to canned fish. Canned fish with less
than 400 milligrams of sodium per 100
grams is a good target. Flavoured
varieties tend to be higher in salt than
tuna in springwater, so
if you’re trying to
limit your salt
intake,
purchase
tuna in
spring-
water, then
add your
own herbs
andspices.Could you suggest some
recipes using Greek-style yoghurt?
Try the following:
» Mix the yoghurt with a squeeze of limejuice and use instead
of sour cream on burritos,nachos and tacos
» Combine with Dijon mustard and use in sandwiches,
salads, grilled salmon or a baked potato in place of mayonnaise
» Fry diced bacon and onion, and mix through Greek
yoghurt in place of cream to make a yummy carbonara-style pasta sauce
» Create a marinade with yoghurt, olive oil, garlic
and lemon juice or use to dollop over a grilled chicken breast
» Blend with diced onion, grated cucumber, garlic and lemon juice to
make tzatziki dip to serve with pita bread and vegetable crudités
» Make a fruit lassi with yoghurt, ice and spices.If you’d like one of our experts
to answer your question, email
it to [email protected].
No personal correspondence will
be entered into.Are dates a healthier option
thansugar?
Dates are increasingly being
used as an alternative to sugar
inenergy bars, smoothies and salad
dressings. With a 60 to 80%
carbohydrate content (mostly from
glucose and fructose), they are sweet
tasting. They are also rich in pectin,
which is great for binding other
ingredients. A half cup serving of
pitted dates provides four grams
(15 percent of the daily value) of dietary
fibre; 10 percent of the daily value
of iron; and four percent of the
daily value of calcium. As
a source of insoluble fibre,
date consumption has also
been shown to increase
the frequency of bowel
movements, so yes, dates –
in moderation – are a
healthier option.‘Mak tzatzik di t erv wit pit brea ’
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