TURMERIC
INSTEAD OF: Oregano.
RICH IN: Anti-cancer properties. It’s also an immunity booster and liver detoxifier. Research shows that turmeric is best used by the body when mixed with black pepper and some oil, says a nutritionist.
EAT: Its earthy flavour works well in curries and as a meat seasoning.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
WASABI
INSTEAD OF: Mustard.
RICH IN: Cancer-fighting antioxidants.
EAT: Enjoy it in sushi, or mix it into marinades and dressings.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
SESAME SEEDS
INSTEAD OF: Flax seeds.
RICH IN: Vitamin E. Black sesame seeds, in particular, are high in calcium. And sesame oil helps lower blood pressure, says the nutritionist.
EAT: In salads or on rice. Tahini (sesame paste) makes great dips and salad dressings.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
ALMONDS
INSTEAD OF: Avocado.
RICH IN: Vitamin E, great for the skin and heart. They also help lower bad cholesterol, and are high in potassium, manganese, riboflavin (needed for energy) and phosphorus, says a dietician.
EAT: On its own or in Asian desserts.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
WOLFBERRIES
INSTEAD OF: Kiwi fruit.
RICH IN: Vitamin C and selenium – two powerful antioxidants that protect the heart and help prevent cancer. They’re also high in vitamin A, good for your eyes and skin, says the dietician.
EAT: In herbal soups or steamed with rice for a light, sweet flavour.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
POMEGRANATES
INSTEAD OF: Blueberries or acai berries.
RICH IN: Antioxidants, potassium and vitamins B and C. Berries also have high pesticide residue (unless they are organic), says the nutritionist.
EAT: In salads, or have this sweet and tangy fruit on its own or juiced.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
SHIITAKE MUSHROOMS
INSTEAD OF: Portobello mushrooms.
RICH IN: Vitamin B2, zinc and selenium, making them a great anti-cancer food. They also contain a newly-discovered sulphur compound called ergothioneine, which has antioxidant properties that mop up free radicals, says the dietician.
EAT: Stir-fried with other vegetables (it has a rich, meaty flavour), or as a base for vegetable broth.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
SOYA BEANS
INSTEAD OF: Quinoa.
RICH IN: Protein, isoflavones (which have antioxidant benefits), and omega-3 and omega-6 fatty acids (great for the heart). They also contain potassium and magnesium, which are essential for muscle contraction and relaxation, says the dietician.
EAT: In salads or steamed (as edamame). Or drink soya bean milk.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
SEAWEED
INSTEAD OF: Asparagus.
RICH IN: Iodine, needed to maintain the health of the thyroid gland, which “regulates your body’s metabolic processes, nerves and muscles”, the dietician explains. It also has vitamins A and E, folate (for the formation of healthy red blood cells and repairing DNA) and riboflavin (for proper energy metabolism).
EAT: In sushi or as a garnish for soups.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring
CORIANDER
INSTEAD OF: Parsley or basil.
RICH IN: Beta-carotene and vitamin C, two antioxidants that protect against age-related eye diseases like macular degeneration (a retinal disorder). The nutritionist says: “The mildly bitter herb is great for the liver as it removes heavy metals from the body.”
EAT: In salads or blended in dips.
This story was originally published in the March 2012 issue of Her World.
READ MORE: Everything you need to know about diary-free milk alternatives and Get that fibre in you: 6 scrumptious tricks to make oatmeal taste less boring