Tag: environment

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

SUPERFOOD SERIES: Matcha

Posted by on 18th September 2017

Hands up if you have tasted our $5 ‘Morning Matcha’ special at Juiced @ The Wicket this week!

Matcha is a stone-ground powdered green tea used in traditional Japanese tea ceremonies. According to the 8th century Zen priest Eisai, who introduced the tea to Japan, matcha is “the ultimate mental and medical remedy and has the ability to make one’s life more full and complete”.

Did you know that matcha has less caffeine than coffee but provides sustained energy for 4-6 hours versus 1-3 hours with coffee?

For those who haven’t tried our ‘Morning Matcha’ yet, here are some more reasons why it could be worth joining the green party.

  1. It tastes amazing! Complex, rich, aromatic, astringent and with an alluring sweetness, matcha is many people’s first choice when it comes to choosing breakfast smoothie ingredients. And voila! We’ve already got one ready and waiting for you at the Wicket Bar for just $5.
  2. Rich in antioxidants! Matcha contains small amounts of various vitamins and minerals, but is most prized for being rich in polyphenol compounds called catechins, a type of antioxidant. Because matcha is made from ground up whole tea leaves, it’s a more potent source of catechins than standard green tea, which is consumed as an infusion and the leaves discarded. One study found that matcha contains three times more of the catechins called epigallocatechin gallate (EGCG) – an antioxidant linked to fighting cancer, viruses and heart disease – than other kinds of standard green tea.
  3. Promotes a healthy heart! A 2011 study in the American Journal of Clinical Nutrition showed that the catechins in green tea had a significant effect on lowering LDL cholesterol. A 2013 Cochrane review also showed that regular green tea consumption was associated with lower blood pressure and an decreased risk of stroke.
  4. Boosts memory and concentration! Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!
  5. Makes your skin glow! The same antioxidants that make green tea protective, including epigallocatechin gallate (EGCG), may also help support skin health by reducing inflammation and free radicals that accelerate skin aging.
  6. Increases energy levels and endurance! While all green tea naturally contains caffeine, the energy boost received from matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of matcha can last up to six hours and because of the effects of L-Theanine, matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension.
  7. Burns calories! Drinking matcha green tea has also been shown to increase metabolism and help the body burn fat about four times faster than average.
  8. Detoxifies the body! High levels of chlorophyll in matcha not only give this tea its beautiful vibrant green colour, but also makes it a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

JUICED @ THE WICKET MORNING MATCHA SMOOTHIE

Ingredients

2 teaspoons matcha
2 cups lightly packed baby spinach
4 teaspoons roughly chopped fresh ginger
2 frozen bananas
4 teaspoons lemon juice
1 1/2 cups coconut water
bee pollen, optional

Method

Blend all ingredients together and sprinkle with bee pollen if desired.

Matcha 2  SUPERFOOD SERIES: Matcha

SUPERFOOD SERIES: Coconut

Posted by on 11th September 2017

DSC 1036  SUPERFOOD SERIES: Coconut

Nicknamed “The Tree of Life”, the coconut palm is revered by a growing band of supporters – including scientists – who are singing the healing and restorative praises of coconuts.

From culinary creations to magic beauty potions, coconuts are versatile and in demand. What is it about this exotic food that continues to tantalise and intimidate us at the same time?

The term coconut refers to the whole coconut palm or the seed, or the fruit, which, botanically, is a drupe, not a nut.

Coconut supports immune system health: it is anti-viral, anti-bacterial, anti-fungal, and anti-parasite.

A natural source of quick energy, coconut also enhances physical and athletic performance, boosting your metabolism as it burns as fuel rather than stored as body fat. In addition to this, coconut water contains crucial electrolytes that help in maintaining hydration during and after physical exercise.

This popular food improves digestion and absorption of nutrients, vitamins, and minerals and as well as benefits insulin secretion and symptoms associated with diabetes.

Turn to coconut to help reduce the risk of heart health and improve good cholesterol (HDL) in the body, as well as protect against kidney disease and bladder infection.

Cytokinins, kinetin and trans-zeatin present in coconut have anti thrombotic, anti-carcinogenic and anti-ageing effects on the body. It helps keep hair and skin healthy and youthful looking, prevents wrinkles, age spots and provides sun protection.

Coconut oil fights bacteria responsible for tooth decay and could be a healthy, non-chemical additive in toothpaste and mouthwash, Irish research suggests. Scientists found that when the oil was treated with digestive enzymes it became a powerful killer of mouth bugs that can lead to tooth decay.

If that isn’t enough, did you also know that this superfood is a planet-friendly fuel for machinery? Biodiesel has been making the rounds as a fossil fuel alternative, and coconut trees happen to be one of the plants that can produce oil in workable quantities. Not only that, but coconuts can perform multiple roles: as a base substance, an additive, or a direct substitute for petroleum diesel.

So what are you waiting for? Come in and taste our delicious breadfruit and coconut salad currently featuring on The Brasserie menu.

BRASSERIE BREADFRUIT AND COCONUT SALAD

Ingredients

local homemade baked coconut chips
roasted breadfruit
avocado, sliced
mixed greens
seasoning peppers, thinly diced
olive oil
salt and pepper

Method

Combine breadfruit, mixed greens, seasoning pepper, olive oil and salt and pepper, to taste. Layer the fresh local avocado on the serving plate and top with breadfruit mixture. Sprinkle with crunchy coconut chips and enjoy the sweet tastes of Cayman’s summer.

SUPERFOOD SERIES: Goat cheese

Posted by on 4th September 2017

DSC 1000  SUPERFOOD SERIES: Goat cheese

Some people might be ok with giving up dairy, but for the rest of us, the cheeseless life is just not a realistic option.

Did you know that it’s estimated 72 per cent of the world’s milk consumption is from goats?

The good news is that goat cheese has fewer calories than cow’s cheese and is rich in essential nutrients vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium and potassium.

Goat milk has less lactose and a slightly different protein structure than cow’s milk. These subtle shifts actually make a big difference. Even people who are allergic to cow’s milk can usually drink goat’s milk without issue. Goat cheese contains less lactose than cow’s milk and cheese, and contains smaller fat globules, which make the cheese easier to digest and ideal for people who suffer from lactose intolerance

The low amounts of sodium and good amounts of potassium in goat cheese helps in modulating the blood pressure in those who suffer from high blood pressure.

Goat cheese is especially rich in calcium. Calcium is especially important for the body to help strengthen bones and teeth as well as protect from diseases. Eating goat cheese rich in calcium can also boost your metabolism.

The antioxidants and antibodies, particularly selenium, found in goat cheese help to protect the body from infections and germs. The nutrients and good bacteria in the cheese keep the gut healthy thanks to their probiotic activity.

These milk-making machines are opportunistic foragers who happily munch on a wide variety of plants like desert scrub, weeds, trees, shrubs and aromatic herbs, reducing plant overgrowth and lessening the risk for forest fires.

Not only do we have goats to thank for their cheese, but also coffee! Apparently in Ethiopia a goat herder saw goats behaving more actively and energetically after eating from a particular bush. He then tried it himself and felt uplifted, awake and full of energy. It was coffee bean plant!

We’re excited to be launching a new menu at The Brasserie and here is one of our featured salads (recipe below, pictured above) incorporating as much local produce as possible.

BRASSERIE GOAT CHEESE, WALNUT & PUMPKIN SALAD

Ingredients

roasted pumpkin
local mixed greens
candied walnuts
spicy pumpkin seed granola
cranberries
walnut vinaigrette
goat cheese

Method

Puree a portion of the roasted pumpkin and spread as a base to the salad. Combine mixed greens, candied walnuts, cranberries and granola in a bowl and dress with walnut vinaigrette. Sprinkle generously with goat cheese and enjoy the crunch, sweetness and flavour of our new favourite Brasserie salad.

SUPERFOOD SERIES: Blueberries

Posted by on 22nd August 2017

DSC 0909  SUPERFOOD SERIES: Blueberries

The perfect blueberry should be “dusty” in colour, but don’t wash that “dust” off until you’re ready to dig in. Rinsing softens blueberries, quickly spoiling them.

Blueberries bring you the brightest ray of hope for fighting wrinkles thanks to their vitamin C content that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke.

This fruit, used as a natural food dye, contains a type of flavonoid known as anthocyanin that are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry’s pretty blue colour – they also contribute to the popular fruit’s numerous health benefits.

The iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K in blueberries all contribute to building and maintaining bone structure and strength.

Maintaining a low sodium intake is essential to reducing blood pressure. Blueberries are naturally free of sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

The blueberry’s fibre, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fibre in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin C, vitamin A and various phytonutrients in blueberries function as powerful antioxidants that help protect cells against free radical damage.

The antioxidants in this favourite summer treat help to improve brain function and delay age-related decline.

Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.

Enjoy this week’s Juiced @ The Wicket $5 special, ‘Blueberry Sunshine’, and enjoy our fresh fruit salad (pictured above) from the Grab n Go fridge at The Wicket and The Market.

BRASSERIE FRUIT SALAD

Ingredients

blueberries
strawberries
rockmelon
honeydew melon
blackberries

Method

Cut the melon into bite-size chunks and combine with the berries for a wholesome breakfast or mid-morning snack.