September superfoods (almonds, figs and corn) + recipes how to cook them
Once upon a time, somewhere on the islands of Spain, a young and, of course, beautiful king fell in love with the charming princess of the north (why isn’t the plot of the Game of Thrones?). His love was mutual and crowned with a wedding. However, soon after the magnificent festivities, the young wife fell into sorrow. This continued until the northern wanderer, who accidentally fell into Spain, did not recognize in the universal sadness of the beauty the longing for a snow-covered homeland. Then the king decided for the sake of his beloved to sprinkle Spain with “snow”, planting a good half of the island with almonds (well, in fact, do not move now with the whole kingdom to the north!). The fact is that during the flowering almond tree is covered with millions of snow-white rose petals, turning the almond orchard into a perfectly snow-covered field ...
Such an illusion, of course, healed the princess,and after that they lived happily ever after and traditionally died one day, leaving that wonderful garden to all mankind ... Ever since and to this day the almond tree (its fruits and inflorescences) is considered a symbol of abundance, beauty and love, loyalty and health, and Spain is the largest supplier of almonds.
proteins - 21.2 g
fats - 49.5 grams
carbohydrates - 21.6 g
Total 576 kcal
Being the epitome of all the most pristine and sublime, almonds are also a generous source of nutritional bonuses necessary for our health. Recommended 25 grams of almonds per day are rich in fiber, vitamins (B1, B2, B3, B6, B7, H, A, alpha and beta carotene, vitamin E), minerals (calcium, magnesium, manganese, phosphorus, zinc, copper, molybdenum) and monounsaturated fatty acids (those same omega-3, which reduce bad cholesterol, increasing the level of good). Sweet almonds are very useful for the healthy functioning of the brain, especially if you eat nuts with a small amount of honey. Being a complete vitamin E, proteins and potassium, almonds regulate blood pressure and reduce the risk of cardiovascular diseases.Regular consumption of almonds increases the body's resistance to viruses and infections, cleanses the blood of toxins, reduces the risk of developing colon cancer, Alzheimer's disease and diabetes.
A handful of almonds in the midst of tedious Monday nourishes the body with energy, strengthens teeth and bones and, in principle, if you are “on a diet,” quickly satisfy hunger and prevent overeating. The most valuable component of almond is its fatty oil (45–62%), which from time immemorial has been used by medicine in the preparation of various kinds of drugs (from sedative to painkillers and anti-inflammatory). According to Ayurveda, almonds, contrary to the generally accepted stereotype, restores nerve cells and increases longevity.
We will need:
- cup of raw almonds
- 3 cups of water
- 3-5 dates
- cinnamon / ginger / vanilla (optional)
- Pour almonds with clean cold water and leave to soak until the morning or longer.
- In the morning, drain the water and wash the nuts again. We put everything in a blender, add 2.5–3 glasses of water (look at the consistency), dates (also clean and without stones) and favorite spices.
- Beat in three passes by the minute so that your blender does not play in the box.
- Throw on the gauze and ... everything is ready.
Almond cake can be dried in the oven and add anywhere, as this is almond fiber. It is possible and without drying to add to porridge, and smoothies, and wherever the soul wishes. And milk is used as an alternative to classic milk.
Figs are not just another Mediterranean fruit. It is possible that he was the “forbidden” fruit that our ancestors tasted, for which, in fact, paid with expulsion from paradise, as everyone knows; and its (fig tree) leaves are the first clothes for people. So, tightly “interlacing” in our daily life, figs became an integral thread of the motley tapestry of history. In addition to the Book of Genesis, figs (if you trust Google) fifty more times are mentioned in the Old and New Testaments, symbolizing peace, eternal life and health. The image of the fetus appears in the "Odyssey", and in the myths about the battle of Zeus with the titans, and many more.
proteins - 1.5 g
fat - 0.4 g
carbohydrate - 4.9 g
Only 74 kcal
Even if we abstract away from the above mythical and historical fables, the importance of figs cannot be overestimated, because its nutritional value exceeds our wildest expectations: 11 vitamins (B1, B2, B3, B6, B9, A, C, E, choline, beta-carotene), 14 minerals (calcium, chlorine,zinc, phosphorus, iron, soda, magnesium, potassium), and also digestion-stimulating fiber and anti-inflammatory antioxidants. Such an assortment of invaluable utility plays a pivotal role in maintaining vitality and health. Therefore, our ancestors literally prayed for the fruits of figs. Olympic athletes chewed him to replenish energy reserves after competitions, Roman commanders took the bags for the hike, and traditional medicine successfully treated with figs almost everything from cold to infertility.
Figs and its pharmaceutical derivatives have laxative and diuretic properties, perfectly detoxify and disinfect the body. The fruits of figs are well digested and stimulate the bowels, and the small seeds contained in the fruits of figs, once in the digestive tract, take on the role of a broom, sweeping away toxic dirt. The high content of potassium (in terms of the content of this element, figs is second only to nuts) and the special enzyme ficin has a positive effect on the performance of the heart. And notice, figs are the most fertile fruit. For this reason, it must be eaten with patients with anemia to maintain harmonious coexistence in the body of chemicalitems. Fig is recommended for inflammation of the upper respiratory tract, asthma, bronchitis, angina pectoris.
The greatest healer of antiquity, Avicenna, called the fig “the elixir of youth”, because his regular consumption, in addition to the invisible eye, the regeneration of the tissues of internal organs, always promoted external transformation. Pectin together with vitamins of beauty A and C helps to soften and restore the skin. Sugar and polysaccharides deeply moisturize the skin, and the very same ficin, which is 20 times stronger than papaya, renews the skin without causing flaking, fights the first signs of aging, leveling mimic wrinkles and folds. Figs reduce puffiness and remove dark circles under the eyes. Again, do not get enough sleep? Do not forget to eat figs for breakfast.
Lazy porridge with figs
For two servings we need:
- half cup oatmeal
- 1 teaspoon chia seed
- 250 ml of the very almond milk
- 2 tbsp. spoons of any dried berries (goji, mulberry, cherry, raisins)
- a handful of raw (unsalted) pistachios
- 6 pcs. fresh figs
- 1 teaspoon grated ginger and the same orange zest
- a little honey
- In the evening, mix all the dry ingredients in a nice jar, add the spices and milk, close the lid and put it in the refrigerator until breakfast (let it stay there for at least five hours).
- In the morning, serve with honey and slices of ripe figs.
And here is one of the oldest plants, only now from the family of grain. Corn, or maize, in honor of the Mayan tribe, is a peculiar deity. Different nations have a lot of fables, legends and anomalous mysteries associated with its origin, because archaeologists have so far failed to find wild ancestors of the “queen of the fields”. One gets the impression that she has been such a cultivated person for all of her more than seven thousand years. And if you consider that self-seeding (as is common with other plants), its cobs are incapable, that is, they cannot reproduce without our help, it only remains for us that, spreading our arms, believe in the divine origin of maize.
proteins - 9 g
fat - 4.7 g
carbohydrates - 74 g
Only 365 kcal
According to the legends of the ancient Aztecs, this plant was presented to people by gods, other nationalities claimed that it was from this grass that man was created,some consider it a reincarnation of a little golden-haired girl who was once lost in the fields by parents ... Anyway, her mysterious appearance of corn repeatedly rescued in the most hungry times, because the cob can only saturate for the whole day, completely satisfying almost everything human nutritional needs.
The "golden miracle of agronomy" contains most of all the most important vitamins (A, B, K, C, D, E, PP, B9, B3, B1), minerals (phosphorus, magnesium, potassium, copper, nickel, ash), essential oils and organic acids. Corn is rich in fiber, which contains both soluble and insoluble fiber. Soluble fiber helps block the absorption of cholesterol by converting it to gel-like consistency, while insoluble fibers prevent trouble in the digestive tract and nullify the likelihood of irritable bowel syndrome.
Corn, in the total absence of gluten, is considered a starchy vegetable, as it contains a large amount of carbohydrates, which provide the body with the long-term energy necessary for brain and physical activity.In one glass of corn kernels contains about 29 grams of complex carbohydrates, which need time to digest. Based on this, corn is best eaten a couple of hours before physical activity.
Sweet corn is rich in vitamins C, carotenoids and riboflavin, which, while controlling cholesterol levels, support the heart muscle in tone. Corn oil has an anti-atherogenic effect on cholesterol levels, that is, it prevents the body from absorbing LDL (bad cholesterol).
Thus, regular consumption of corn reduces the risk of diabetes, stroke and other cardiovascular diseases. Yellow corn grains contain alpha and beta-carotene, substances that reduce the risk of macular degeneration. Beta-carotene helps in the production of vitamin A, thereby maintaining good eyesight.
We will need:
- 1 onion
- 2 stalks of celery
- 2 carrots
- 4 cm of ginger root
- 2 cloves of garlic
- 2 tbsp. spoons of cumin
- 1.4 tbsp. curry spoons
- 1 large potato
- 500 ml vegetable broth or water
- 2-3 cobs of fresh corn
- 200 ml of coconut cream
- We clean the carrots, grate them on a coarse grater or chop them with a not very large cube; celery cut into cubes; Ginger rubbed on a fine grater. Now all this vegetable riot of colors is quickly extinguished in a small amount of water or in good vegetable oil.
- Three potatoes on a grater, corn kernels cut off the cob, add everything to the ginger with carrots and celery, pour in broth and spices. Simmer another 20–35 minutes.
- Remove from heat and whip with a blender.
- Serve with sour cream or coconut cream.
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