Tag: cooking class

SUPERFOOD SERIES: Almonds

Posted by on 4th December 2017

They’re a waistline-friendly snack known to boost heart health, but before you get carried away with a heaping handful, consider a few of the lesser-known facts about this beneficial bite.

Rather than a nut, the almond is actually the seed of a fruit that grows on an almond tree. The fruit of the almond is called a drupe. The fuzzy hull around the almond seed feels like a peach and that’s because peaches and apricots are family members of the almond. The outer hull is not consumed by humans and instead, used as a cattle feed all over the world.

Did you also know that the almond is a member of the rose family and is often called “the queen of the rose family”?

Almonds are reliant on bees for crop pollination. No bees, no almonds. There are around 30 varieties of almonds, but only 10 undergo production for consumption purposes.

The immature green almond can be preserved and pickled — some consider it a delicacy.

Recent sudies show almonds eaten mid-morning can help moderate your blood sugar throughout the day. Almonds are extremely high in magnesium, a mineral that most people don’t get enough of. High magnesium intake may have major benefits for metabolic syndrome and type 2 diabetes.

Low magnesium levels are strongly linked to high blood pressure, indicating that almonds can be beneficial for blood pressure control. Eating 1-2 handfuls of almonds per day can lead to mild reductions in LDL cholesterol levels.

Almonds are high in healthy monounsaturated fats, are a rich source of calcium, magnesium, vitamin E, dietary fibres, and vitamin B and are the biggest barrier against cardiovascular diseases and diabetes.

Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to ageing and disease.

Nuts are low in carbs, but high in protein and fibre. Studies show that eating almonds (and other nuts) can increase satiety and help you eat fewer calories.

Did you know that chocolate manufacturers use around 40 percent of world’s total almonds in making delicious and mouth-watering chocolates?

Raw almonds are among the lowest-calorie nut and guess what? It’s easy to make your own almond milk. The same milk that we are using in this week’s $5 ‘Peaches & Cream’ Juiced @ The Wicket special. The process essentially involves soaking almonds in water overnight or for up to two days — the longer you soak the almonds, the creamier the milk will be. Drain and rinse the nuts from their soaking water and grind them with fresh water. The resulting liquid, drained from the almond meal, is almond milk.

Real, fresh, very tasty almond milk is a game-changer!

DSC 1881  SUPERFOOD SERIES: Almonds

SUPERFOOD SERIES: Tuna

Posted by on 15th November 2017

tuna steak  SUPERFOOD SERIES: Tuna

Each day The Brasserie’s fishing boats, Brasserie Catch I and Brasserie Catch II, deliver fresh sustainably-caught fish to the Restaurant to be served on the menu just hours later, including this mouthwatering yellowfin tuna fillet.

And if you’re a guest at our first Harvest Dinner of the season on Thursday, you are in luck! Yellowfin tuna is one our hero ingredients that you will have the opportunity to enjoy, paired with garden vegetables and a speciality wine carefully selected by our sommelier.

Did you know that tuna are some of the fastest swimmers in the ocean with burst speeds recorded at around 45 kilometres per hour?

Not only is this impressive, but the vitamin, mineral and nutrient content, as well as other organic compounds found in this large fish are significant. These include antioxidants and protein, without much-saturated fat or sodium. It also has impressive levels of selenium and good amounts of phosphorous, iron, magnesium and potassium. In terms of vitamins, there is a wealth of vitamin B12 and niacin, as well as a good amount of vitamin B6 and riboflavin.

The health benefits help growth and development, lower blood pressure and cholesterol levels, assist weight loss, boost the immune system, increase energy, maintain skin health and reduce inflammation.

The combination of omega-3 fatty acids, which are anti-inflammatory and can help reduce blood pressure, along with potassium,  make tuna fish very good for lowering blood pressure. Reducing hypertension can significantly boost your health by lowering the strain on your cardiovascular system. This can prevent heart attacks and stroke.

Luckily, for pescatarians, tuna fish is packed with protein. A single serving of only 165 grams (approximately 1 can of tuna fish) contains more than 80 per cent of your daily protein requirement. Proteins are the building blocks of our body, and with proper amounts of protein in our system, we are guaranteed to have increased growth and development, faster recovery from wounds and illnesses, improved muscle tone and growth, and overall metabolic efficiency. It can boost our energy levels and make our body work more effectively.

Tuna also contains good amounts of vitamin C, zine and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defines mechanisms against free radicals. However the real champion of tuna’s immune system-boosting potential is selenium.

The B complex of vitamins has been connected with a wide range of different health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the efficiency of our organ systems, while also protecting the skin and increasing energy.

Don’t forget to keep an eye on The Brasserie’s Facebook page for updates on our daily catch, and join us this Thursday for our first Harvest Dinner of the season.

SUPERFOOD SERIES: Conch

Posted by on 7th November 2017

conch  SUPERFOOD SERIES: Conch

Look at that beloved Caribbean mollusk, the queen conch (pronounced “konk”).

The large marine snail—technically a gastropod mollusk—represents a huge part of Cayman culture. Their gorgeous pink spiral shells are widely found on our beaches. The fleshy, chewy meat is sliced and diced into fritters, salads, chowder, burgers, pasta, and handheld patties; it’s battered and deep-fried; it’s even scored (“scorched”) and eaten raw.

Conch ceviche (pictured below) is now featuring on The Brasserie menu, coinciding with the start of Cayman’s conch season on 1 November 2017.

For 65 million years, conchs have dwelled in the warm, mostly shallow waters of our planet. Their habitat of choice is just one factor contributing to their currently dwindling numbers—pollution has led to the degradation of their preferred seagrass beds, and shallow waters, where juveniles in particular cluster, are all too easy for humans to infiltrate. One estimate suggests that out of 400,000 offspring, fewer than one conch will survive into adulthood. This alarming statistic, coupled with other environmental and human pressures, signals a worrying time for the queen conch.

The Cayman Islands’ Department of Environment conducts an annual conch survey to monitor the success of marine parks and replenishment zones in stabilising existing populations. In addition, they continue to recommend a reduction in legal catch limits to supplement their efforts and help protect the queen conch for future generations. As mentioned above, conch season is closed 1 May through 31 October, with a catch limit of five per person or ten per boat per day, whichever is less.

Conch has a high nutritional value, making it one of our local superfoods. Conch is a good source of protein, but it also supplies a wealth of key vitamins and minerals including iron, vitamin B12, selenium folate and vitamin E, as well as being low in fat and carbohydrates.

The calcinated conch shell of Turbinella pyrum consists of calcium, iron and magnesium. It is well known in Ayurvedic medicine for its antacid and digestive properties.

Did you know that blowing conch shells is said to exercise the thyroid glands and vocal cords, thus acting as a natural solution to speech issues, including stammering problems? It’s also believed that blowing conch shells can be great exercise for the facial muscles and reduce wrinkles. And if you want to achieve that flawless glow, massage your face with water from a conch shell!

Click here for our mouthwatering farm-to-table Brasserie menus that include Chef Artemio’s delicious conch ceviche, only available until 30 April and the duration of Cayman’s conch season.

DSC 1697  SUPERFOOD SERIES: Conch

SUPERFOOD SERIES: Natural yoghurt

Posted by on 31st October 2017

yoghurt  SUPERFOOD SERIES: Natural yoghurt

Did you know that over a third of yoghurt in your typical grocery story is natural yoghurt? Unsweetened and unflavoured. Why? Plain natural yogurt, without the added sugar, is a nutrient-packed snack that has many health benefits.

This dairy product, which is different from regular, sweeter yogurt, has quadrupled in production since 2008.

Yogurt has a much higher amount of protein than milk. Protein is also one of the three nutrients that provide energy. It also transfers substances, such as oxygen, across cell membranes. Getting the right amount of protein for yourself is important for your immune system, nerves, and fluid balance.

Probiotics are healthy bacteria that can help boost your immune system and decrease stomach issues, such as diarrhoea and pain, and yoghurt is packed with them.

Another benefit of natural yogurt is that it’s high in calcium. Calcium is key to building strong muscles and helping your vital organs function. Your body also doesn’t produce calcium on its own.

Your body needs vitamin B12 for red blood cells to form, brain functions, and DNA synthesis. People who are vegetarian usually lack vitamin B12 because the vitamin is naturally found in animal products, such as fish, meat, and eggs. Yogurt is an excellent, meat-free way to add more to your diet.

One serving of natural yogurt can have up to 6.8 percent of your daily potassium intake value. Potassium helps lower blood pressure and balance out the sodium levels in your body.

Did you also know that yogurt can be a healthy and satisfying treat after a tough workout. Not only will it tide you over until your next meal, but it contains protein that can repair damage done by exercise. Add fresh fruit, nuts and Chef Christine’s granola to our housemade yoghurt available at the Market, for the perfect post-workout snack.

For an excellent source of iodine, choose yoghurt. Your body doesn’t naturally make iodine, so it’s important to get enough through the foods you eat. Iodine is important for proper thyroid function, and the thyroid is essential for healthy metabolism.

Don’t forget that we also include our own housemade yoghurt in our addictive Juiced @ The Wicket smoothies. Pop by the Wicket Bar to see our extensive Juiced @ menu.

SUPERFOOD SERIES: Kale

Posted by on 9th October 2017

dan gold 291225  SUPERFOOD SERIES: Kale

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.”

This rough and tough green beats out all the rest in terms of nutrition, providing more antioxidants than most other fruits and veggies! It’s also a fantastic source of fibre, calcium, and iron. Prepare it virtually any way, from boiled or steamed to roasted (try it as a chip – recipe below) or stewed.

One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat. Fibre aids with digestion, great for detoxifying your body and keeping your liver healthy. Kale is also bursting with nutrients, vitamins, folate and magnesium.

Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

Eating a diet high in vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Kale is filled with powerful antioxidants and it is these antioxidants, such as carotenoids and flavonoids, that help protect against various cancers.

One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

Eating more kale can help lower cholesterol levels making it great for cardiovascular support.

Kale is also high in vitamin A, which is great for your vision, your skin, as well as helping to prevent lung and oral cavity cancers. It’s high vitamin C content means that kale is very helpful for your immune system, your metabolism and your hydration.

Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Calcium is also helpful to maintain cartilage and joint flexibility.

The above is just a snippet into why kale is one of the most nutrient-dense foods on the planet. Incorporate kale into your diet and replace potato chips with these moreish kale variety. Once you start you won’t be able to stop!

BRASSERIE KALE CHIPS

Ingredients

1 bunch of kale
1 tbsp olive oil
1 tsp salt

Method

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

joanna kosinska 87687  SUPERFOOD SERIES: Kale