Friday, March 1, 2013

Let's Rocket !!

Having spent some time in hospital this week and being faced with the blah boring and certainly not nutritious hospital food, I came home  so over tired and my stomach  totally on empty.
So please excuse me for getting on my soap box  BUT in a place that is meant to make  people well, are they full of germs and viruses, noisy to prevent sleep, and serve meals that are packed full of  carbohydrates , fats  and sugar. 

Having explained that I do not eat dairy or gluten  and would like to avoid sugar  nightshades ,and fats the first morning the breakfast left for me consisted of  6 slices of white bread,  slices of hard cheese one pot of soft or cottage cheese, one yogurt, one chocolate desert, and a cup of milky cocoa.... seriously ?  
Lunch got left on the side as the smell  bowl of the lukewarm MSG incrusted pretend soup was  enough to put me on a huger strike.  Dinner served at 6pm was more bread, a whole  tomato, cucumber and withered apple dumped on a plate, with a pot of store bought additive enhanced  Humas and Tehina and 4 olives... the olives were a welcome treat.  
I understand mass catering is just that catering to the masses. however in a hospital where one has a captive audience   the health services could use meal times to help and educate people about healthy eating. It takes as much time to place a banana, an avocado ,  some rice cakes on a plate & a green salad, a fresh vegetable soup would really be so much healthier inviting and nutritious for all.

Exhaustion and dizziness are  not conducive to Shabbat cooking however my friends fore-sore this, however I still managed to throw together this immune boosting nutritious salad within four minutes  to increase my health.

Arugula or Rocket belongs to the mustard family and has a distinctive peppery flavor Rocket contains   Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients.  They are also a bitter herb making them an excellent food for liver health.

Walnuts  are a  rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood
This little nut contains minerals like manganese, copper, potassium, calcium, iron,magnesium, zinc, and selenium. 
Walnuts  are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases. 
In all its a power packed food.

Mushrooms  White button mushrooms, the popular ones you see in all the grocery stores, have a surprising amount of nutrients including: 
Niacin,Riboflavin,Folate, Phosphorus, Iron ,Panthothenic Acid Zinc Potassium Copper
Magnesium Vitamin B6  Selenium Thiamin
In addition, white button mushroom extract has been found to reduce the size of some cancer tumors and slow down the production of some cancer cells. It is most prominently linked to reducing the risk of breast and prostate cancer. Shitake mushrooms in particular are also high in the beta-glucan Lentinan. Lentinan has been linked with strengthening the immune system and helping combat illnesses that attack the immune system like AIDS.    Mushroom extract has been linked to some treatments for both migraines and mental disorders.
Red Onions  Are high in fibre, promoting protection to your digestive system , and Intestines. they also contain Vitamin C which helps strengthen the immune system
Rocket Walnut and Mushroom Salad

Preparation time 5 minutes 

serves 6.


1 bag ready washed and checked Rocket

1 punnet mushrooms around 2 cups when sliced

1 red onion  sliced

2 cups  organic chopped walnuts

1 cup chopped chives

For the dressing

2 table spoons extra virgin olive oil

1 clove of garlic chopped

2 teaspoons local organic honey

1/2  tea spoon sea salt

1/2  teaspoon ground black pepper

1 table spoon  apple cider vinegar 

1 tea spoon good quality organic Dijon mustard 

Put all the dressing ingredients into a screw top jar and shake  well till mixed


Rinse and dry the rocket put it in a big bowl add the chives, onion, mushroom and 

walnuts , pour the dressing on mix and serve .

What could be a quicker and easier way to get back on the health track!!

1 comment:

Jason said...

I can't wait to try these dishes. We have all of these foods in abundance in Mexico. As they say in Spanish !Que Rico!