3 main superfoods of February: kumquat, bok choy and sweet potato

Kumquat

He is the "golden orange" in Chinese

Kumquat

Energy value

proteins - 1.9

fat - 0.9

carbohydrates - 9.4

Only 71 kcal

Benefit

Kumquat looks like a tiny oblong orange with a tangerine flavor and a very outstanding nutritional value. The range of vitamins of group B, blocking the formation and development of cancer cells, makes kumquat a powerful antioxidant, and the water contained in golden fruits promotes their quicker absorption, neutralizing between the case aggressive oxygen particles caused by stress, smoking, alcohol and regular lack of sleep.

Thin film separating the fruit lobules is a good source of fiber and flavonoids that enhance the effect of vitamin C. That is why vitamins of natural origin (whole fruits, herbs and vegetables are more beneficial) are absorbed 100% by the body than their synthetic counterparts.

Serious concentration of essential oils,which is contained in the sweet peel of kumquat (yes, it is also edible, like its watery-lemon flesh), has anti-fungal properties, treats acne, helps fight infectious and inflammatory diseases, and turns kumquat into a harmless anti-depressant.

Kumquat is good both from the inside and the outside, useful and tasty even in cooked form, but it is worth remembering that it, like other representatives of citrus fruits, is contraindicated for those who suffer from high acidity and kidney diseases, and is undesirable during pregnancy and lactation. .

Fresh morning

Fresh morning

We will need:

  • 250 g kumquats
  • 1-2 medium carrots
  • 1 ripe banana
  • 2 cm fresh ginger
  • 2-3 Art. spoons of raw pumpkin seeds

Start cooking:

First option:

Thoroughly wash all the fruits, clean, soak the seeds for 15–20 minutes (do not forget to pre-rinse them in running water). Grate carrots with ginger, grate bananas and blend together with pumpkin seeds and half a cup of water.

The second option:

We make juice from carrots, ginger and kumquats (the obtained cake can be dried in a dryer or in an oven with ventilation mode,grind in a coffee grinder and actively use in the future to prepare marinades, soups, smoothies and desserts) and only then blend together with a banana and seeds, if desired, diluted with water or milk (of course, almond).

Bok choi

He's a pak choi, or simply Chinese cabbage

Bok choi

Energy value

proteins - 1,5

fat - 0.5

carbohydrates - 1,2

Only 13 calories

Benefit

19 grams of water and about 70 antioxidants, more than half the daily intake of vitamin K, C and A, B vitamins, potassium, calcium, sodium, phosphorus, zinc, iron and more. Not weak, huh ?! And all this is 13 kcal.

Complementing each other, these biologically active substances are struggling for our health. Beta-carotene, vitamins A and C, acting as antioxidants, neutralize the harmful effects on the body of free radicals, which, as you remember, serve as the root cause of malignant neoplasms.

Few where the present mineral selenium, playing a leading role in the proper functioning of the liver, turns bok choy into a unique cleanser. In addition, selenium prevents inflammation, which also reduces the risk of cancer.The significant value of bok-choi in the treatment of anemia. Together with cabbage fiber, cholesterol is eliminated from the body, and this plays a huge role in the prevention of vascular atherosclerosis.

It's no secret that phosphorus with calcium is the building material of bone tissue. However, for their proper mineralization, both of these minerals must be clearly balanced. The shift in one direction or another will lead to the inevitable loss of bone mass. Vitamin K present in Chinese cabbage helps to balance the content of these elements in our body, strengthens their benefits and prevents the deposition of salts in bone tissues. Vitamin C, in addition to its main function - to strengthen the immune system, improves the absorption of potassium and folic acid, which are vital for our heart.

Cabbage rolls

Cabbage rolls

We will need:

  • 6–8 large side-choy leaves
  • 100 g of brown or any other rice
  • 100 g yellow lentils
  • quarter onion
  • 2 carrots
  • garlic clove
  • 1 tbsp. spoon of cumin
  • 200 g fresh tomatoes
  • 50 g dried tomatoes
  • small bunch of cilantro and basil
  • freshly ground black pepper
  • salt to taste

Start cooking:

  1. Boil the rice to the state of aldente, discard in a colander, cool. Also do with lentils. Leave the leaves side by side well, remove the hard core and chop into small cubes.
  2. Finely chop the onion, clean and rub the carrot, crush the garlic, cut the dried and fresh tomatoes into slices.
  3. Fry vegetables on medium heat until half cooked, add chopped bok choy, part of dried and fresh tomatoes, half cilantro and basil, lentils and rice, season. Cook for 5–6 minutes on low heat.
  4. Leaves the side-choy for a couple of minutes in boiling water, gently remove and cool.
  5. We distribute the side-choy leaves on the working surface, fill it and fold it into an envelope.
  6. Mix in the blender the remaining tomatoes and greens.
  7. We spread the stuffed leaves in a baking dish, pour the sauce over and bake for 15–20 minutes at 180 degrees.

Sweet potato

he's sweet potatoes

Sweet potato

Energy value

proteins - 2,5

fat - 14

carbohydrates - 13.9

Only 61 kcal

Benefit

Last year's potatoes, let us quietly germinate before the planting season, and as a new alternative, consider sweet potatoes (in Moscow, sweet potatoes have long been available not only in the “Alphabet of Taste”).

The sweet potato is rich in vitamin C, which means it is indispensable in the cold as a natural dietary supplement to the soup, for example, which will be very useful both for immunity and for the health of teeth and bones, intestines and heart. The sweet potato contains enough vitamin B6 to significantly reduce the level of homocysteine ​​in the body - a toxic substance that is a key factor in myocardial infarction, and fiber, and therefore recommended for use by those suffering from eating disorders.

You may have heard about seasonal affective disorder - sadness (from the English: sad - seasonal affective disorder), which is associated with a lack of sunlight and, as a result, vitamin D deficiency. So, yam is a unique product in which vitamin D is not only vitamin function also performs hormonal. As a vitamin, it maintains riboflavin and calcium levels in the blood. And as a hormone has a positive effect on intestinal cells and kidneys.

The bright red (or brown) color of the sweet potato signals us that the vegetable is rich in both provitamin A and carotenes, which, being very powerful antioxidants, are able to prevent the first signs of aging and the risk of cancer.

Greek potato salad

Greek potato salad

We will need:

  • 200 g sweet potatoes
  • 70 g of potatoes
  • one medium sized red onion
  • 2 tsp capers
  • 5–7 pcs. greek olives
  • 1 tbsp. a spoonful of sun dried tomatoes or a handful of cherry tomatoes
  • 2 tbsp. chopped parsley
  • lime or lemon juice
  • freshly ground black pepper
  • 1–2 tsp balsamic vinegar

Start cooking:

  1. Batat and potatoes are cleaned and boiled, cooled and coarsely chopped.
  2. We chop the red onion with thin feathers or finely and finely chop. We do the same with dried tomatoes (if using fresh ones, cut them into 4 pieces).
  3. Mix in the bowl all the ingredients, refuel, serve.