How's your gut?

Digestive complaints such as constipation, diarrhoea, heartburn and bloating are very common and usually treatable with lifestyle measures and over-the-counter remedies.

Around 40% of people have at least one digestive symptom at any one time, according to Dr Anton Emmanuel, consultant gastroenterologist at University College Hospital in London.

The most common are:

• abdominal pain
• changes in bowel habit (usually constipation or diarrhoea)
• indigestion
• heartburn

"These are the big four and they’re so common that we take them for granted," said Dr Emmanuel.

"Most digestive problems are to do with lifestyle, the foods we’ve eaten, or stress. Which means that taking steps to change your lifestyle can help, and often prevent, many of these problems," he said. "And there’s a wide choice of pharmacy remedies for heartburn, indigestion and similar problems that are very good for the short-term relief of symptoms."

Some medicines can upset your tummy

Certain medicines that your doctor may have prescribed for you for other health conditions can lead to side effects that may upset your tummy and cause indigestion, diarrhoea or constipation.

Aspirin and medicines used to treat arthritis, known as non-steroidal anti-inflammatory drugs (NSAIDs), should be avoided if you have an ulcer or you get indigestion. Consult your doctor if you rely on these medicines and are also prone to indigestion or ulcers. Paracetamol is a useful alternative.

Certain tranquillisers, painkillers, iron tablets and cough medicines can cause constipation and some people get diarrhoea while taking antibiotics or blood pressure pills.

Always inform your doctor if your prescribed medicines are upsetting your tummy.

Red flag digestive symptoms

Dr Emmanuel warned that although digestive symptoms are usually harmless and often settle down by themselves, they can sometimes persist and be a signal of serious illness.

"People tend to underestimate how serious their symptoms are and that’s frustrating for doctors as we often see patients with gastrointestinal conditions later than we’d like, sometimes only when they’ve had their symptoms for years. If we could see them earlier we could, with treatment, improve their quality of life immensely," he said.

He advised anyone who has taken a pharmacy remedy for a digestive problem for two weeks with no improvement to consult their GP.

He also highlighted five "hardcore" symptoms, which mean you should see a doctor without delay. These symptoms may be an alarm warning of a serious digestive illness:

• a sudden, persistent change in the pattern of how your bowels work
• bleeding from the back passage
• increasing heartburn, indigestion or other stomach pain
• losing weight unexpectedly
• difficulty swallowing

http://www.nhs.uk/Livewell/digestive-health/Pages/gut-health.aspx

The Queen of Fruits - Mangosteen Fruit

Southeast Asia for the longest time has revered Mangosteen for the unique flavor it has as well as the suggestion that it can actually promote good health. The most amazing thing about this fruit is that the entire fruit is used especially, the rind which is xanthone packed. It acquired the name "the queen of fruits" as a result of Queen Victoria fetish for the fruit. She would offer knighthood to anyone who managed to bring the fruit to her in its prime condition. However, no one ever succeeded because of preservation issues considering the long journey the fruit had to take. The admirable quest of the queen gave this fruit this title and it has stuck to date. The fruit is now grown in different parts of the world and it is gaining popularity.

The Mangosteen Fruit Juice

The mangosteen fruit is usually eaten as a fruit for dessert. It is also made into jams which can be enjoyed with different kinds of breads and foods too. The one thing that is becoming too popular, however is mangosteen juice. There is a health drink known as xango juice and one that has created a whole new way of enjoying the fruit. The juice is not only made to be enjoyed, but also as a supplement. The fruit is packed with lots of minerals, compounds and nutrients hence the reason as to why it used to make the juices. Besides enjoying the popular xango juice, individuals can also make their own juice at home using this fruit.

Materials

To make delicious mangosteen juice that you can enjoy at home, you will need

2 pieces of the fruit
Honey
200ml of water
Sugar (optional)
Start by choosing the best mangosteen fruits that you can find. They should be ripe enough and free from any dirt. Clean the fruits in readiness for the juice preparation. Make sure that the fruit is well cleaned before opening it. You can easily use a knife to open the fruit to reach to the flesh inside it. Remove the contents inside the fruit. This should be done with care to make sure that the outer skin does not come in contact with the fruit flesh. This is because it can be very bitter and can give the juice a taste that is not too pleasant. Take the mangosteen fruit peel and the contents inside into a blender before then adding a little honey, water and some sugar. The sugar is however optional; it will be better to blend the juice without the sugar. Blend the content until you have a smooth beverage. You can then enjoy your juice with meals or at any other given time of the day where a refreshing drink is needed.

The mangosteen fruit is a delicious fruit with a taste that is simply unique. It is tasty and can be enjoyed in lots of different ways. It is a tropical fruit with useful rind, fruit juice, fruit, bark and twig.



http://ezinearticles.com/?The-Queen-of-Fruits---Mangosteen-Fruit&id=8736347

Recovery smoothie

Relax and recover with this juicy smoothie

Relax and enjoy this mix of fruit, fantastic for getting a great amount of your vitamins in one sitting. This juicy combination is not only packed with vitamin A and C but dietary fiber, niacin and potassium too.

It's the perfect drink for a summery daytime pit-stop to get you ready to go, plus it doubles up as a great recovery drink too; the tropical pineapple contains enzymes that help reduce inflammation and swelling and speed up the healing of bruises. So, it's the perfect tonic if you are suffering from injury and want to boost the body's healing process. 

Other swaying factors to entice you into to trying it, is that peaches are known to help make your skin healthier and nectarines have also been known to help with weight loss.

Method

1. Place all of the ingredients into a blender

2. Blend until smooth

3. Pour over ice

Ingredients

• 350ml (1½ cups) pineapple juice
• 1½ fresh nectarines, chopped up into small pieces
• 1½ fresh peaches, chopped up into small pieces

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: N/A
Difficulty: Easy
Good for: Sports injuries and recovery

Calories (kcal): 175
Protein (g): 2.5
Carbs (g): 42.4
Fat (g): 0.8
Fiber (g): 3.3

http://www.realbuzz.com/articles/recovery-smoothie/

Date and walnut breakfast muffins with cinnamon streusel

Low-fat breakfast recipe

These muffins could be filled with any variety of fruit or dried fruit and nuts. The secret is to make them quickly and to avoid over-mixing. If you do over-mix, the muffin goes rather chewy and tough, so just fold the wet ingredients into the dry until they are just combined and then pop them into the oven.

These muffins contain only a small amount of sugar. We think the dates add enough sweetness. By all means add a bit extra if you prefer a sweeter muffin with your morning cup of coffee. Wholesome and nutritious, these muffins make a great breakfast if you are 'on the go', to have as a snack before a lunchtime workout, or to serve as part of a Sunday brunch with butter and honey.

Method

1. Heat the oven to 180°C and line a muffin tray with 12 muffin cases (just 10 if you prefer big muffins).

2. Make the streusel topping: mix together the sugar, flour and cinnamon and then add the butter and rub in with your fingers until you have a crumbly mixture. Set aside to sprinkle on top before the muffins go in the oven.

3. Add the walnuts and dates and combine.

4. Break the eggs into a separate bowl and add the oil, honey, milk and yogurt.

5. Beat very lightly with a fork then pour the mixture into the bowl with the dry ingredients and combine quickly. The mixture will appear lumpy ... don't worry, just spoon it into the muffin cases, sprinkle the demerara sugar on top and pop them into the oven for 15 to 20 minutes.

6. Cool on a wire rack and eat immediately.

Ingredients

• 150g self-raising flour and 150g wholemeal self-raising flour
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• 80g soft brown sugar
• ½ tsp ginger
• ½ tsp cinnamon
• Pinch of salt
• 2 eggs
• 90ml vegetable oil
• 80ml semi-skimmed or skimmed milk
• 80ml low-fat, natural yoghurt
• 1 tbs runny honey
• 120g dates, chopped
• 75g walnuts, chopped

For the cinnamon streusel:

• 1 tbs demerara sugar
• 1 tbs flour
• ½ tsp cinnamon
• 25g butter

Vital Statistics

Serves: 12 muffins
Preparation: 5-10 minutes
Cooking: 15-20 minutes
Difficulty: Easy
Good for: Low G.I., low fat, full of antioxidants, minerals and fibre; a great excuse to eat cake for breakfast. Also useful for a quick pre-exercise energy boost, or mid-morning snack with a piece of fruit.

Calories (kcal): 166.4
Protein (g): 3.2
Carbs (g): 16.3
Fat (g): 9.8
Fiber (g): 1.1

http://www.realbuzz.com/articles/date-and-walnut-breakfast-muffins-with-cinnamon-streusel/

Eggs Florentine

Nutritious, high-protein brunch option

For some reason spinach and eggs make the most delicious combination. Eggs Florentine is traditionally covered with a double cream or a Mornay sauce. This lighter, lower fat version uses crème fraîche, and as a breakfast dish, is a little easier on the stomach.

Although this dish looks really elegant, it only takes minutes to prepare. Pop it in the oven and sit and read the Sunday paper for 10 minutes while it is cooking. Scoop up the juices with some wholemeal or granary toast. Drink a glass of freshly squeezed orange juice with it to get the full benefit of the iron from the spinach, as vitamin C really helps your body absorb iron.

Method

1. Preheat the oven to 180°C.

2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.

3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.

4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.

5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.

6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.

Ingredients

• 300g fresh, young leaf spinach leaves
• 2 fresh, good quality free-range eggs
• 1 tbs crème fraîche, full or half-fat
• ½ tsp freshly grated nutmeg
• Pinch of salt
• Plenty of black pepper
• Parmesan cheese, grated

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 10-15 minutes
Difficulty: Easy
Good for: Nutritious, sustaining Sunday brunch, high in protein and essential vitamins and minerals including iron

Calories (kcal): 209.9
Protein (g): 14.3
Carbs (g): 6.3
Fat (g): 14.2
Fiber (g): 3

http://www.realbuzz.com/articles/eggs-florentine/

Prebiotics

What are prebiotics?

Prebiotics are carbohydrates that "friendly" gut bacteria feed on. They're found in tomatoes, asparagus, onions, garlic, artichoke, chicory and bananas, and reach the gut relatively unchanged as the body cannot digest them.

It's believed that eating prebiotics causes more protective bacteria to grow in the gut.

Probiotics are live bacteria and yeasts promoted as having various health benefits, including preventing and treating a range of conditions. They are usually eaten in yoghurts or taken as food supplements, and are often described as "good" or "friendly" bacteria.

Probiotics are thought to help restore the natural balance of your gut bacteria when it has been disrupted. However, there is little evidence to support most health claims made for them.

The strongest of this evidence surrounds the use of probiotics in the prevention of antibiotic-associated diarrhoea (AAD).

There's also evidence, albeit weaker, to suggest they may help in treating irritable bowel syndrome (IBS), lactose intolerance and a complication of ulcerative colitis treatment. It is also thought that probiotics may help protect some premature babies from developing a dangerous gut disease.

However, until more research is carried out, it's uncertain whether the benefits stretch any further than that. Generally, it's hard to see how swallowable bacteria could have an effect on conditions outside of the digestive tract.

It should also be noted that there's likely to be a huge difference between the pharmaceutical-grade probiotics that show promise in clinical trials and the "probiotic" yoghurts and supplements sold in shops, which may not live up to the advertised claims.

The problems with "probiotic" yoghurts and food supplements

• antibiotic-associated diarrhoea (AAD)

• persistent diarrhoea

• protecting premature babies from gut disease

• irritable bowel syndrome (IBS)

• lactose intolerance

• pouchitis

• colic

• "boosting the immune system"

• vaginal conditions

• inflammatory bowel disease (IBD)

• eczema

Until 2010, the probiotic food industry claimed in adverts that their yoghurts "boost your immune system". However, these claims were ruled unproven by The European Food Safety Authority and are no longer allowed to be made.

Not only is there a lack of evidence for the supposed immune system benefits of probiotics, but research found that in healthy children, probiotic supplements had no effect on antibody levels, days of fever and number of infections.

More research is needed before we can draw any conclusions, and the vague term "boosting immunity" needs clearly defining so we can understand exactly what beneficial effect, if any, probiotic foods and food supplements have on the immune system.

There's also no reason why healthy people should need to "rebalance their gut bacteria", as some marketing material may claim. 

http://www.nhs.uk/Conditions/probiotics/Pages/Introduction.aspx

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

• 1 frisee lettuce
• Large handful of shelled walnuts
• 2-3 medium vine tomatoes
• 4 slices Parma ham
• Pack of buffalo mozzarella
• Handful of flat-leaved parsley
• 6 slices of French baguette or ciabatta (optional)

For the dressing:

• 1 tsp Dijon mustard
• ½ tbsp good quality Balsamic vinegar
• Squeeze of lemon juice
• 2 tbs fruity olive oil
• Small clove garlic, crushed
• Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

http://www.realbuzz.com/articles/frisee-salad-with-oven-roasted-walnuts-parma-ham-and-buffalo-mozzarella/

10 instant health boosters

Instant ways to boost your health

All too often we set ourselves health challenges that are so big that we rarely achieve them. Why not try some smaller, instant ways to boost your health while you work towards your long term goal? Here are 10 instant health boosters to help you out.

Take time out

Feeling anxious? Nothing boosts your health more quickly when you’re feeling stressed than a well-deserved five minutes dedicated to relaxation and deep breathing. Relaxation techniques are proven to lower your chance of heart disease and lower blood pressure.

Dance

Crank up that radio and start dancing! By putting weight onto your bones, they release more calcium which helps to prevent osteoporosis later in life, not to mention the amount of calories you can burn. You’ll feel great afterwards too!

Get your omega-3s

The omega-3 fatty acids found in fish reduce inflammation, lowering your risk ofheart disease and some forms of cancer. Simply adding some fish into a meal can give you a serious instant health boost.

Treat yourself to cocoa

Not all things that taste good are bad for you! A study published in the Journal of Agriculture and Food Chemistry suggests that treating yourself to a warm mug of cocoa will boost your heart health, brain health and your immune system.

Clean your dashboard

Are you aware of the amount of germs harbouring on your dashboard? Germs love the cold habitat of your dashboard and, because of the air circulation in your car, they stay there for a long time. Don’t let your dashboard turn into a germ’s paradise – give it a good scrub!

Cold shower

While we’ve always associated cold showers with a bad day, it turns out that they can actually chill us out. Cold water urges the brain to release feel-good hormones that beat stress. Less stress = less chance of high blood pressure and heart disease. Don’t make yourself shiver though – just two or three minutes is enough to chill you out.

Kiss

According to research, kissing can get rid of allergies if you do it for at least 30 minutes. This might not be instant, but if it boosts our health then it’s another good excuse for kissing. Pucker up!

Laugh

Laughing allows your brain to release happy hormones and relieve stress. Watch a funny movie or go out for drinks with your friends and you’re sure to get your fix of happy hormones.

Drink lots of water

Yes, we know this one’s a classic but it really is one of the best instant healthboosters. Drinking plenty of water will help prevent urinary infections, improve the condition of your skin, flush your system and keep your kidneys in tip-top condition.

Sit up straight

Poor posture can lead to a curved spine, reduced lung function and shoulder and back pains. It’s not too late to correct the damage caused from slouching in the past though – sit up straight now!

http://www.realbuzz.com/articles/10-instant-health-boosters/

Beat the bloat

Get rid of bloating by cutting out fizzy drinks and foods that cause wind. Sit down to eat and take regular exercise.

Most of us have experienced the feeling of being bloated, when your tummy is stretched, puffy and uncomfortable. It often happens after a big weekend or over a festive season. But for some people, bloating is more than an occasional inconvenience.

If your stomach or tummy often feels bloated, it could be due to:

• excess wind  
• constipation
• swallowing air (from talking while eating etc)
• Coeliac disease 
• food intolerance
• irritable bowel syndrome 

Excess wind and bloating

Cut down on foods known to cause wind and bloating, such as:

• beans
• onions
• broccoli
• cabbage
• sprouts
• cauliflower

But make sure you still eat five portions of fruit and vegetables a day.

Constipation and bloating

If you get constipation, take steps to prevent it with a fibre-rich diet, drinking lots of fluids and taking regular exercise. Even a 20-30 minute brisk walk four times a week can improve your bowel function.

Swallowing air and bloating

Try not to swallow too much air. Don’t talk and eat at the same time, sit down to eat (sitting upright and not slumped over), reduce the amount of fizzy drinks you consume, stop chewing gum and chew with your mouth closed so that you’re not taking in excess air.

Coeliac disease and bloating

Coeliac disease is a common digestive condition where your intestine can't absorb gluten found in wheat, barley and rye.

Pure oats do not contain gluten, but people with coeliac disease may need to also avoid oats as they are often processed in factories that also process wheat and there is a risk of cross-contamination.

Apart from bloating, if you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.

See your GP for a blood test if you suspect you may have Coeliac disease.

There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.

Read more about Coeliac disease.

Food intolerance and bloating

Food intolerance can lead to bloating when:

• Your bowel doesn’t empty properly.
• The food causes gas to be trapped.
• Too much gas is produced as a reaction to the food.

The main offenders are wheat or gluten and dairy products. The best approach if you have a food intolerance is to eat less of the culprit food or cut it out completely.

Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But don't get rid of food groups long-term without advice from your GP.

Find out whether you should cut out bread to stop bloating.

Read more about food intolerance.

Irritable bowel syndrome and bloating

People with irritable bowel syndrome often complain of bloating, especially in the evening. The bloating of IBS doesn’t seem to be linked with excess wind. It’s thought to be down to erratic propulsion of contents through the bowel.

It can help to cut down on fatty or high-fibre foods. Peppermint tea or capsules and probiotics have also been reported to help ease IBS symptoms.

Read more about IBS and its treatment.

If your bloating symptoms persist, consult your GP to rule out a more serious condition. Bloating, and a persistent feeling of fullness, are key symptoms of ovarian cancer

http://www.nhs.uk/Livewell/digestive-health/Pages/beat-the-bloat.aspx

Roast chicken breast, spiced potato & cauliflower

Perfect protein-filled training dish

This is proper hearty training food. This week I am doing my take on a classic Indian side dish of Sag Aloo. Cheap and easy to find, the potato, cauliflower and spinach form the base of this tasty dish. It is packed full of vitamins and nutrients and makes the most of easily found vegetables. I have used my favourite form of protein in chicken, although this dish works brilliantly if you use sea bream as well.

Ingredients

Serves 2

2 medium chicken breasts
Marinade, 1 tsp curry powder & one dash of oil
1 large onion, finely diced
1 tsp olive oil
1 tbsp curry powder
1 tsp turmeric
250g diced raw potatoes
150g chopped raw cauliflower
Large handful of fresh raw spinach
Fresh coriander to finish

 

Method

Mix together the curry powder and olive oil to form a paste, rub over the chicken breasts and allow to marinade at room temperature for 15 minutes. To cook the chicken breasts, colour in a medium sauté pan and then bake in the oven at 190c for 15-20 minutes.

To make the Sag Aloo, gently cook the onion in the olive oil for 3/4 minutes until soft, add the curry powder & turmeric and cook over a low heat for 5 minutes, ensuring it doesn't catch. Add the potato and cauliflower and cook for 15 minutes until both the potato and cauliflower are soft. Before serving add the spinach and cook for a further 2 minutes. Correct the seasoning and add the fresh coriander at the last minute.

Ingredients

2 medium chicken breasts Marinade, 1 tsp curry powder & one dash of oil 1 large onion, finely diced 1 tsp olive oil 1 tbsp Curry powder 1 tsp turmeric 250g diced raw potatoes 150g chopped raw cauliflower Large handful of fresh raw spinach Fresh coriander to finish

Vital Statistics

Serves: 2
Preparation: 15
Cooking: 20
Difficulty: Easy
Good for: After a long cold run, hearty training food

Calories (kcal): 379
Protein (g): 17
Carbs (g): 29
Fat (g): 7
Fiber (g): 10

http://www.realbuzz.com/articles/roast-chicken-breast-spiced-potato-cauliflower/

Moorish lamb kebabs on a bed of saffron rice with dried cranberries

Low-fat recipe for a low G.I. diet

This dish always reminds me of summer evenings in the garden, although our great British weather sometimes dictates that these evenings are few and far between. Luckily, these kebabs are just as good cooked on a griddle or under the grill inside. They are delicious served with a quickly made yogurt sauce, chili sauce or some harissa. The basmati rice is a good low G.I. option for a training diet and the dried fruit, nuts and spices not only add vital nutrients but also a taste of the exotic.

You can also use brown or white basmati rice for this dish, and if you do not have time to soak the rice, make sure you rinse it well until the water is clear and cook it for a little longer.

Method

For the lamb kebabs:

1. Place the cubes of lamb into a mixing bowl and add the marinade ingredients (you can use normal paprika if you can't get the sweet smoked variety). Leave overnight or as long as you can for the flavors to infuse.

2. Thread the meat onto your kebab sticks. Keep the marinade for basting. Heat the griddle or grill so that it is nice and hot and cook the kebabs for about 10 to 15 minutes, turning and basting with the marinade every few minutes, until nice and brown on the outside and slightly pink on the inside.

For the saffron rice:

1. Melt the butter in a large saucepan and add the cinnamon, cardamom pods, bay leaf and crushed black pepper. Gently sauté over a low heat for a few minutes until the spice aromas start to be released.

2. Add the rice (soaked for 2 to 3 hours, then rinsed and drained) and stir to coat it in the butter.

3. Add the pistachios, cranberries (use raisins or chopped apricots as alternatives) and saffron (soaked in a few tbsp of boiling water and left for 10 minutes to infuse) then pour enough water to cover the rice by about 1cm. Add some salt at this stage. Bring to the boil, cover tightly and simmer very gently for 10 minutes, or until the rice is cooked. If you use brown basmati rice, check the packet instructions, as it will require a longer cooking time.

For the yoghurt sauce:

Crush a clove of garlic into 200g plain yoghurt. Add a pinch of salt, some freshly ground pepper, and some finely chopped fresh mint.

Ingredients

• 350g lamb fillet or boneless lamb leg, cubed

For the saffron rice:

• 50g unsalted butter
• 2.5cm cinnamon stick
• 3 cardamom pods, crushed
• 2 black peppercorns, crushed
• 1 bay leaf
• 125g basmati rice
• 25g pistachio nuts
• Handful of dried cranberries
• Pinch dried saffron (about 0.3g)
• Salt
• Freshly chopped coriander and mint to sprinkle on top

For the marinade:

• 1 tbs olive oil
• Juice and zest of ½ lemon
• 1 clove garlic, roughly crushed
• 1 tsp cumin seed and 1 tsp coriander seed, roughly ground
• 1/3 tsp sweet smoked paprika
• Salt and freshly ground pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes + marinating time — 1 hour or overnight if possible
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a late summer supper party

Calories (kcal): 752.2
Protein (g): 36.8
Carbs (g): 36.6
Fat (g): 51.8
Fiber (g): 3.9

http://www.realbuzz.com/articles/moorish-lamb-kebabs-on-a-bed-of-saffron-rice-with-dried-cranberries/