NUTRITION AND HEALTHY FOOD PREP WORKSHOP AT D'OLIVA

Last night I had the pleasure to do one of my workshops at the shop D'OLIVA, speciallized in great spanish extra virgin olive oil and great spanish wines.....all participants showed a lot of interest in learning about the nutritional fact of the food presented yesterday..which were three kind of healthy dip sauces to eat with raw veggies for starters and seconds were delicious "foodrustic style" california and spring rolls.....we had a great time learning and eating...we also had the chance to learn about two ecological great wines from the shop...it was a splendid night which will soon be repieated....in October..we will post the dates very soon!!!!

BULGUR...GOOD SOURCE OF FIBER....

This is a type of wheat hall grain used in many dishes like tabouleh salads or even cous cous dishes...it is a great source of fiber, helping great bowl movements and is great for diabetic people as it has a low glucemic index.

It also has a high concentration of minerals like Iron, good against anemia among other problems, Manganese, wich helps bone, connective tissue growth and sexual hormone production.
Other minerals are also present like Copper, Zinc, Magnesium , Potassium and Phosphorous.
It has a lot of vitamins specially of the B-complex so it´s good for maintaining good brain health aswell as for a good digestion as it helps break down fats, proteins and carbohidrates.
Also very important for good hair, nails and skin´s health in general.
It´s a great fiber source therefor good for great bowl movements and it has a low glucemic index making it a very suitable grain for Diabetic people.
People with celiac disease should be carefull as this grain is a type of wheat and therefor can give problems.
Here below I show you an easy salad recipe with bulgur for these last summer days...enjoy!!

BULGUR COLD AND CRUNCHY SALAD:

-1 Carrot cut in little cubes
-2 Celery stems cut in cubes
-1 half ripe tomato
-1 small cucumber cut in cubes
-Vinagrette: lemon juice, extra virgin olive oil, salt , pepper and poppy flower seeds to sprinkle on top.

Mix all toguether and serve very cold....BON APPETIT!!

RAW SALMON....SALMÓN CRUDO:

Salmon is one of the few big blue fish left that has very little amount of Mercury...this deadly toxin that acumulates in fatty tissue....best if the fish comes from free waters and not from aquaculture as they get fed with pellets full of antibiotics and growth hormones to make them bigger...needlessto say that this way of feeding contaminates the waters where the fish are kept....causing changes in the water chemistry and polluting the environment for other life....
It is a great source of essential fatty acids specially omega-3 wich is a great antioxidant...great for the skin...great for it´s antiinflamatory effects...
It also has vitamins like the B complex that is good for the nervous system among so many other functions.
It is a great source of Magnesium and Zinc, both important for the nervous system, intestines and muscle.

Salmon can be eaten many ways...but as you know....I like it best RAW of smoked..although of the latter we should not abuse too much of it as in the process of smoking it bad and cancerigenous molecules are created....
Here I show you some ways of eating your RAW salmon...enjoy!

Raw salmon on a bed of avocado cream...potatoes....rugula leaves...and a soya/lemon dressing....very easy and healthy!

By these pictures you can already guess what I am making right?? Yesss...California rolls!!

COLORS..ORANGE-YELLOW....COLORES NARANJA-AMARILLO:

All veggies and fruits with these bright colours mean something...they have phytochemicals like carotenoids...Lutein...Zeaxanthine...that act as antioxidants, protecting us from cancer by preventing ADN damage, also help reducing heart diseases and eye diseases...they help increase inmunity due to it´s high concentration in Vit.C...so, don´t forget to take your orange-yellow veggies-fruits!
Todos los vegetales y frutas de este color brillante significan una cosa...tienen fitoquímicos como los carotenoides...Luteina...Zeaxantina...que actúan como antioxidantes, protegiéndonos del cáncer previniendo el daño del ADN, también ayuda a disminuir enfermedades cardíacas y de los ojos...ayudan a aumentar el sistema inmune por la gran cantidad de vit.C que tienen...asi que, no te olvides de tomar tus verduras/frutas naranjas-amarillas!

After the beach...cooking a tower of Goodness!!!

At the beach.....;-)

SOME WORDS TO MAKE YOU THINK....:-)