Nutrition highlights – Souk Spiced Aubergine with Walnuts, Pomegranate and Tahini Yoghurt with Tandoori Chicken
India Marshall-Roads from Bedfordshire’s Bottle Bazaar’s Wine Club has asked me to give some nutrition information on the meals that accompany her weekly wines. This week its the turn of Souk Spiced Aubergines with Walnuts, Pomegranate and Tahini yoghurt with Tandoori Chicken.
This meal contains a nice set of immune and cardiovascular health supporting nutrients including plenty of fibre – if you read on I’ll show you where these come about. In this meal I’ve chosen to focus on the some of the more ‘novel’ ingredients like the aubergine, pomegranate, tahini and walnuts.
The aubergine provides a huge array of valuable nutrients including Vitamin B1, Vitamin B3, Vitamin B6, Folate, Copper, Magnesium, Manganese and a good amount of Potassium and a small amount of Vitamin E and Vitamin K.
Three quarters of an aubergine – as per the recipe – will give you about 12g of fibre – or a about half our day’s minimum requirement needed to keep the bowels regular. Altogether the whole meal gives you about a day’s worth of fibre. This type of fibre retains water so its important you drink plenty of water alongside the meal.
The aubergine provides potassium in this case about 600mg of potassium – or about 20% of what most adults need for a day. We need potassium to help maintain a steady heartbeat and to prevent cramps. Other sources of potassium include avocadoes, squash, spinach, sweet potatoes, wild salmon – and pomegranates 🙂 In animal tests where the animal had high cholesterol, aubergine juice improved blood flow back to the heart and relaxed blood vessels.
The velvety purple skin provides valuable anthocyanins called nasunin which fight free radical damage in the body, including in the joints which are otherwise involved in the development of disease, such as arthritis. It is also thought that aubergines might reduce high blood pressure. So again – you’ll need to eat the peel.
Finally – did you know? Aubergines are actually fruits and are also available in white and orange?!
High in heart healthy fibre, pomegranates are also a source of Vitamin K and Vitamin C. As well as being shown to be a natural aphrodisiac, these seeds are a good source of antioxidants which act as anti-inflammatory agents and which may help to relieve arthritis symptoms. Incidentally, pomegranate juice has been shown to slightly decrease blood pressure. Indeed, much like grapefruits – if you have any blood pressure conditions or are on any medications – do check with your GP or pharmacist if pomegranates are suitable for you.
A really versatile ingredient, tahini contains a smattering of many nutrients but most useful – a little Vitamin B1 (thiamin) and Copper and a little calcium. You’ve probably heard that a shortage of Vitamin B1 can give rise is called BeriBeri, notably when someone is struggling with intense fatigue or weakness. Sesame seeds are very high in phytosterols – plant sterols – which are thought to reduce blood levels of cholesterol.
The 25g or so of these per person are supplying us with a little Copper, Omega 3, Omega 6, Zinc and Folate which together support our immune systems. You may remember how in week 1 meals for Bottle Bazaar I talked about the pork meal providing copper – through the pork, avocado and potatoes and these supporting our immune health by fuelling our immune cells. The gamma-tocoherol form of Vitamin E found in walnuts is thought to be particularly beneficial for men’s cardiovascular health whilst its unusual anti-inflammatory and antioxidant phytonutrients may be linked with reduced risk of prostate and breast cancer.
Finally – we can’t forget the chicken – this gives you a great dose of protein, plus B Vitamins and Niacin or Vitamin B3 in particular which is essential for ensuring the appropriate use of fats and sugars; Selenium to aid metabolism and thyroid gland function, and Zinc to support the immune system.
So I hope you’re enjoying the nutrition highlights… If you’ve missed any of the previous meals nutrition info here they are: pork schnitzel with cucumber, avocado & grapefruit salad, lemon tarragon salmon over asparagus, steak with wilted spinach and sweet potato fries. The wine intro videos and the nutrition videos are all available within the Bottle Bazaar Facebook group.
Lastly, it goes without saying that alcohol should be consumed within moderation, and the NHS has set limits (not targets!) on the maximum number of weekly units that should be consumed (14). More info on measuring units here…
Until next week – bon appetit!