This recipe from Yotam Ottolenghi was such a hit on our last retreat! Yes we want to eat healthily but we want flavour too – great flavour. This recipe is a star but if you’re a geek like me you might want to know how good the ingredients are for you.
https://ottolenghi.co.uk/pages/recipes/swede-gnocchi-miso-butter
It manages to be comforting yet not heavy and is elegant enough for a special supper or just a really great weekend dinner. (Though you could prep the gnocchi in advance and doesn’t take long to rustle up a mid week treat!)
Yes there’s a little butter in it, but its all about balance and the health benefits of its ingredients are as undeniable as the flavour!
You could use shop bought potato gnocchi and it would still taste great but taking the time to include swede makes this extra special both in taste and in terms of health and they are easy to make in advance. You can either dive right in or take a look at why this gem of a dish as good for your taste buds as it is for your body. Enjoy!
HEALTH BENEFITS OF SWEDE
A rich source of calcium, magnesium, potassium, here are some of the benefits of this under-rated veg.
High in antioxidants, swede are a rich source of vitamins C and E. Vitamin C plays key roles in immune health, iron absorption, and collagen synthesis whilst Vitamin E is a fat-soluble antioxidant that also fights cell damage and helps maintain a healthy cell membrane. Vitamins C and E work closely together – as vitamin E is depleted, vitamin C helps regenerate it, allowing for these antioxidants to continue protecting your cells. Swede also contain high amounts of glucosinolates – compounds with antioxidant properties which have been shown to reduce inflammation, help prevent premature aging wile vitamin C also plays a key role in the synthesis of collagen, an important protein that keeps your skin strong and healthy.
An excellent source of insoluble fibre, feeding healthy gut bacteria and promoting a healthy gut microbiome which recent research has shown is linked to preventing long terms weight gain. Eating enough fibre is linked to many health benefits, such as a decreased risk of colorectal cancer, heart disease, and type 2 diabetes.
Swede offers the benefits of Potassium too, which plays many important roles in your body and is especially important for heart health, nerve signalling and muscle contraction, it also works closely with sodium to regulate fluid balance, which is important for maintaining healthy blood pressure.
Those who consume a diet high in potassium tend to have a lower risk of stroke, high blood pressure, and heart disease.
HEALTH BENEFITS OF OLIVE OIL
Olive oil does contain some saturated fat but it’s predominant fatty acid is oleic acid, a monounsaturated fat that makes up 71% of the total oil content. Studies suggest that oleic acid can reduce inflammation and oxidative stress and is more resistance to high heat, making extra virgin olive oil a healthier choce for cooking.
Packed with antioxidants and modest amounts of vitamins E and K. Its the antioxidant that’s the star of the show as research suggest these may help reduce your risk of chronic diseases that affect your cardiovascular and central nervous system. Antioxidants also fight inflammation and help protect blood cholesterol from oxidation — two benefits that may lower your risk of heart disease.
The antioxidants mediate our main anti-inflammatory effects. Key among them is oleocanthal, which has been shown to work similarly to Ibuprofen- a nonsteroidal anti-inflammatory drug. A 2019 study found that people with prediabetes who took 55 mL of oleanolic acid-enriched olive oil each day were 55% Trusted Source less likely to develop diabetes than participants in the control group. Extra virgin olive oil retains some of the antioxidants and bioactive compounds from the olives, whereas refined olive oil loses much of the olive’s nutrients and many oils that read “extra virgin” on the label have been diluted with other refined oils. So its always best to read the label
HEALTH BENEFITS OF SPINACH ( adding more spinach to this dish has never been a problem)
There are so many reasons we should eat more spinach! Vitamin-packed and antioxidant-rich, spinach can benefit your brain, eyes, blood and more It offers a low calorie, low fat source of nutrients – including a variety of antioxidants including carotenoids like beta-carotene and lutein.
These natural chemicals (phytochemicals) protect plants — and us — from bacteria, fungi, parasites and viruses. The high potassium levels in spinach (two-thirds of a cup has close to 600 milligrams) relaxes blood vessels and lowers blood pressure. Spinach is also high in magnesium and folate- a B vitamin, nutrients that help you make nitric oxide, a molecule that lowers blood pressure.
Spinach boosts brain health helping to keep your mind sharp. The high levels of antioxidants, folate and phylloquinone (a form of vitamin K found in leafy greens) help protect brain cells. While two-thirds of a cup of raw spinach has close to 2 grams of insoluble fibre keeping you fuller for longer .
IF you are vegan or veggie, combining foods high in vitamin C with spinach which is high in iron , can maximize non-heme iron absorption. “Vitamin C (ascorbic acid) binds with iron, making it easier for your body to absorb both nutrients.
Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene and help protect your eyes against sun damage.
HEALTH BENEFITS OF MISO
In addition to enhancing the taste of your meals, miso also has a bevvy of fantastic health benefits! It’s bursting with good bacteria because it’s made by fermenting soybeans (and sometimes other grains). These probiotics are great at keeping your gut healthy. It’s high in protein – thanks again to those soybeans as protein is needed by almost every cell in our body and is used for a wide variety of functions, including helping maintain muscle mass.
Miso naturally contains a range of essential vitamins and minerals, including zinc and manganese and is a good source of vitamin K, vitamin E, various vitamin Bs and folic acid – all of which are needed by the body to function correctly. Despite its undeniable health benefits, you mustn’t overdo it on the miso as it’s also pretty high in sodium. If you have a health condition which means you have to keep your salt intake low, only ever eat miso in moderation.7
And finally ginger. Not just delicious. Gingerol, a natural component of ginger root, benefits gastrointestinal motility ― the rate at which food exits the stomach and continues along the digestive process. Eating ginger encourages efficient digestion, so food doesn’t linger as long in the gut.
Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas whilst it’s antioxidants help manage free radicals, which can damage cells when their numbers grow too high.
So whilst you can happily enjoy this dish for the pure joy it is. If you’re a bit of a geek like me you can also eat it knowing that its that are really good for you. There is no need to cut out flavour because you want to eat healthily – life is about balance. About being kind to yourself and enjoying and savouring what the world has to offer.
