An ideal snack to accompany a movie night (or a side). The salad is great to have on it’s own and if you have any left over, pop it in a lunchbox to have the next day in a pitta bread.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Kidney beans (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them.
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Cumin like most spices is anti-inflammatory, antibacterial, may help digestion and contain valuable antioxidants that are cancer preventative.
Chilli is another native and traditional ingredient and have high levels of antioxidants, help lower bad LDL cholesterol, may help to relieve pain and joint problems and rich in vitamin C.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. In fact, the fatty acids in dairy foods help lower bad LDL cholesterol and raise the good HDL cholesterol. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
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