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Eating leafy greens could be better for oral health than using mouthwash

<p><em><a href="https://theconversation.com/profiles/mia-cousins-burleigh-1201153">Mia Cousins Burleigh</a>, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a> and <a href="https://theconversation.com/profiles/siobhan-paula-moran-1506183">Siobhan Paula Moran</a>, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a></em></p> <p>Over half the adult population in the <a href="https://pubmed.ncbi.nlm.nih.gov/26052472">UK and US</a> have gum disease. Typical treatments include <a href="https://www.nature.com/articles/s41598-020-61912-4">mouthwash</a> and in severe cases, <a href="https://www.magonlinelibrary.com/doi/abs/10.12968/vetn.2017.8.10.542">antibiotics</a>. These treatments have side effects, such as dry mouth, the development of <a href="https://pubmed.ncbi.nlm.nih.gov/30967854/">antimicrobial resistance</a> and increased <a href="https://www.nature.com/articles/s41598-020-61912-4">blood pressure</a>.</p> <p>But research has indicated that a molecule called <a href="https://www.nature.com/articles/s41598-020-69931-x">nitrate</a>, which is found in leafy green vegetables, has fewer side effects and offers greater benefits for oral health. And it could be used as a natural alternative for treating oral disease.</p> <p>Inadequate brushing and flossing leads to the build up of <a href="https://www.nature.com/articles/s41598-020-69931-x">dental plaque</a>, a sticky layer of bacteria, on the surface of teeth and gums. Plaque causes tooth decay and gum disease. Sugary and acidic foods, dry mouth, and smoking can also contribute to bad breath, tooth decay, and gum infections.</p> <p>The two main types of gum disease are gingivitis and periodontitis. <a href="https://www.spandidos-publications.com/10.3892/etm.2019.8381">Gingivitis</a> causes redness, swelling and bleeding of the gums. <a href="https://www.spandidos-publications.com/10.3892/etm.2019.8381">Periodontitis</a> is a more advanced form of gum disease, causing damage to the soft tissues and bones supporting the teeth.</p> <p>Periodontal disease can therefore, lead to tooth loss and, when bacteria from the mouth enter the bloodstream, can also contribute to the development of <a href="https://www.nature.com/articles/bdjteam2015163">systemic disorders</a> such as cardiovascular disease, dementia, diabetes and rheumatoid arthritis.</p> <h2>Leafy greens may be the secret</h2> <p>Leafy greens and root vegetables are bursting with <a href="https://www.sciencedirect.com/science/article/pii/S2666149723000312">vitamins, minerals, and antioxidants</a> – and it’s no secret that a diet consisting of these vegetables is crucial for maintaining a healthy weight, boosting the immune system, and preventing <a href="https://journals.sagepub.com/doi/10.1177/2048004016661435">heart disease, cancer and diabetes.</a> The multiple health benefits of leafy greens are partly because spinach, lettuce and beetroots are brimming with <a href="https://www.nature.com/articles/s41598-020-69931-x">nitrate</a>, which can be reduced to nitric oxide by nitrate-reducing bacteria inside the mouth.</p> <figure><iframe src="https://www.youtube.com/embed/7zrRlMGeBes?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Popeye knew a thing or two about the health benefits of eating leafy greens. Boomerang Official, 2017.</span></figcaption></figure> <p>Nitric oxide is known to <a href="https://www.sciencedirect.com/science/article/abs/pii/S0006295222004191">lower blood pressure</a> and improve <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">exercise performance</a>. However, in the mouth, it helps to prevent the overgrowth of bad bacteria and reduces <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">oral acidity</a>, both of which can cause gum disease and tooth decay.</p> <p>As part of our research on nitrate and oral health, <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0243755#:%7E:text=Nitrate%2Drich%20beetroot%20juice%20offsets,healthy%20male%20runners%20%7C%20PLOS%20ONE">we studied competitive athletes</a>. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9839431/">Athletes are prone to gum disease</a> due to high intake of carbohydrates – which can cause inflammation of the gum tissues – stress, and dry mouth from breathing hard during training.</p> <p>Our study showed that beetroot juice (containing approximately 12 <a href="https://www.nursingtimes.net/students/an-easy-guide-to-mmols-09-02-2012/">millimole</a> of nitrate) protected their teeth from acidic sports drinks and carbohydrate gels during exercise – suggesting that nitrate could be used as a prebiotic by athletes to reduce the risk of tooth decay.</p> <p>Nitrate offers a lot of promise as an oral health <a href="https://www.nature.com/articles/s41598-020-69931-x">prebiotic</a>. Good oral hygiene and a nitrate rich diet could be the key to a healthier body, a vibrant smile and disease-free gums. This is good news for those most at risk of oral health deterioration such as <a href="https://www.news-medical.net/health/Periodontitis-and-Pregnancy.aspx">pregnant women</a>, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8771712/">the elderly</a>.</p> <p>In the UK, antiseptic mouthwashes containing <a href="https://www.nature.com/articles/s41598-020-61912-4">chlorhexidine</a> are commonly used to treat dental plaque and gum disease. Unfortunately, these mouthwashes are a blunderbuss approach to oral health, as they indiscriminately remove both good and bad bacteria and increase oral acidity, which can cause disease.</p> <p>Worryingly, early research also indicates that chlorhexidine may contribute to <a href="https://pubmed.ncbi.nlm.nih.gov/30967854/">antimicrobial resistance</a>. Resistance occurs when bacteria and fungi survive the effects of one or more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768623/">antimicrobial drugs</a> due to repeated exposure to these treatments. Antimicrobial resistance is a <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(21)02724-0/fulltext">global health concern</a>, predicted to cause 10 million deaths yearly by the year 2050.</p> <p>In contrast, dietary nitrate is more targeted. Nitrate eliminates disease-associated bacteria, reduces oral acidity and creates a balanced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2944498/">oral microbiome</a>. The oral microbiome refers to all the microorganisms in the mouth. Nitrate offers exciting potential as an <a href="https://www.nature.com/articles/s41598-020-69931-x">oral health prebiotic</a>, which can be used to prevent disease onset or limit disease progression.</p> <h2>How many leafy greens for pearly whites?</h2> <p>So how much should we consume daily? As a rule of thumb, a generous helping of spinach, kale or beetroot at mealtimes contains about 6-10 mmol of nitrate and offers immediate health benefits.</p> <p>Work we have done with our collaborators has shown that treating <a href="https://www.nature.com/articles/s41598-020-69931-x">plaque samples</a> from periodontal disease patients with 6.5 mmol of nitrate increased healthy bacteria levels and reduced acidity.</p> <p>For example, consuming <a href="https://aap.onlinelibrary.wiley.com/doi/full/10.1002/JPER.20-0778">lettuce juice</a> for two weeks reduced gum inflammation and increased healthy bacteria levels in patients with gum disease.</p> <p>Growing evidence suggests that nitrate is a cornerstone of oral health. Crunching on a portion of vegetables at mealtimes can help to prevent or treat oral disease and keeps the mouth fresh and healthy.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/221181/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/mia-cousins-burleigh-1201153"><em>Mia Cousins Burleigh</em></a><em>, Lecturer, School of Health and Life Sciences, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a> and <a href="https://theconversation.com/profiles/siobhan-paula-moran-1506183">Siobhan Paula Moran</a>, PhD candidate, School of Health and Life Sciences, <a href="https://theconversation.com/institutions/university-of-the-west-of-scotland-1385">University of the West of Scotland</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/eating-leafy-greens-could-be-better-for-oral-health-than-using-mouthwash-221181">original article</a>.</em></p>

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National Duck Day: Diana Chan’s Luv-a-Duck Peking Duck breast with egg noodles, five spice sauce and fresh cucumber salad

<p dir="ltr">The family owned business and Australia’s leading duck producer Luv-a-Duck has partnered up with MasterChef alum and duck lover Diana Chan, to officially launch National Duck Day, which falls on Tuesday May 23rd, 2023. </p> <p dir="ltr">Diana Chan is a Malaysian-Australian and won the 9th season of MasterChef in 2017. She has since become a well-known TV host, menu designer, product creator and restaurateur, turning her passion for food into her career.</p> <p dir="ltr"><span style="text-decoration: underline;">Diana Chan’s Luv-a-Duck Peking Duck breast with egg noodles, five spice sauce and fresh cucumber salad</span></p> <p dir="ltr"><strong>Serves:</strong> 2</p> <p dir="ltr"><strong>Prep time: </strong>10 mins</p> <p dir="ltr"><strong>Cook time:</strong> 10 mins</p> <p dir="ltr"><strong>INGREDIENTS:</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">2 x precooked Luv-A Duck peking duck breasts</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 x 400g packet fresh egg noodles (medium thickness)</p> </li> </ul> <p dir="ltr"><strong>For the five spice sauce:</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tbsp cooking oil</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">2 cloves garlic, minced</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">3 shallots, finely diced</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">50g galangal, sliced</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">50g ginger, sliced</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Leftover liquid from the packet</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tbsp five spice powder</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tbsp tapioca starch mixed with 2 tbsp of water</p> </li> </ul> <p dir="ltr"><strong>For the cucumber salad:</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 continental cucumber, halved and sliced into 5mm thick chunks</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">30g coriander, roughly chopped</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tbsp black vinegar</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tsp sugar</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tbsp soy sauce</p> </li> </ul> <p dir="ltr"><strong>To garnish:</strong></p> <ul> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Freshly sliced spring onions</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">1 tsp toasted sesame seeds</p> </li> </ul> <p dir="ltr"><strong>METHOD:</strong></p> <ol> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Cook the peking duck breasts according to the packet instructions (microwave or oven) and set aside somewhere warm.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Preheat a large braising pot or wok. Add cooking oil. Add the garlic, shallots, galangal and ginger and fry until aromatic - about 3 minutes or so. Add the sauce from the packet and the five spice. Allow to reduce for 10 minutes.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Mix tapioca starch with water. Pour it into the sauce liquid while stirring at the same time and the liquid will start to thicken. You can add more tapioca mixture if you don't think the sauce  is thick enough.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">While the sauce simmers, reheat the noodles according to the packet instructions.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">To assemble, remove the cooked duck breasts from the packet and slice them into 5mm thickness.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">In a mixing bowl, add in all the ingredients for the cucumber salad and mix to combine.</p> </li> <li dir="ltr" aria-level="1"> <p dir="ltr" role="presentation">Place the reduced sauce into the serving bowls, divide the noodles into 2 portions, top with the duck breasts and pour over the sauce. Serve with the cucumber salad on the side. Garnish with some spring onions and sesame seeds.</p> </li> </ol> <p dir="ltr"><em>Image credit: Luv-A-Duck</em></p>

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Feeling bloated, hungry or bored after salad? These tips might help

<p>Salads are great for our health.</p> <p>They are nutritious, packed full of gut-loving fibre, micronutrients, vitamins, minerals and antioxidants.</p> <p>However, some people can experience certain downsides to eating salad after salad, including feeling bored, bloated or even still hungry.</p> <p>Here are some tips to help you make the most of your salad-eating habits as the weather warms up.</p> <h2>Keep yourself fuller for longer</h2> <p>Salads are naturally low in calories or kilojoules. This is because salads mostly contain vegetables, which have a high water content.</p> <p>This may mean you don’t feel very satisfied after eating your salad – making it hard to stay full until your next meal.</p> <p>Instead of eating a salad and then later reaching for something less healthy to fill up on, you can stay fuller for longer by including all three macronutrients in your salad:</p> <ol> <li> <p>a healthy carbohydrate source (pumpkin, sweet potato, parsnips, taro, brown rice, quinoa, barley or brown pasta)</p> </li> <li> <p>a healthy fat source (avocado, olive oil, toasted seeds or nuts)</p> </li> <li> <p>a lean protein source (eggs, fish, chicken, tofu, tempeh, lentils or legumes).</p> </li> </ol> <h2>Reduce bloating</h2> <p>Many people experience bloating and/or gut upset when they eat a lot of salad.</p> <p>This commonly occurs if someone is going quickly from a less healthy, low-fibre diet to a healthier, high-fibre diet.</p> <p>It happens because your gut microbes are multiplying and producing lots of plant-digesting enzymes (which is great for your gut health!).</p> <p>However, your gut needs some time to adapt and adjust over time. You can help alleviate any discomfort by:</p> <ol> <li> <p>taking a <a href="https://link.springer.com/article/10.1007/s40279-022-01649-4" target="_blank" rel="noopener">short walk</a> or doing some stretching after eating your salad. This has been shown to reduce bloating as it loosens up the gut muscles and helps release any trapped gas</p> </li> <li> <p>being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/" target="_blank" rel="noopener">mindful</a> of how you are preparing lentils and legumes. Ensure they are thoroughly rinsed and only include ¼ cup of them (soaked) to begin with if they are something new in your diet</p> </li> <li> <p>eating your salad mindfully. A non-relaxed, uptight gut or a gut that has recently been irritated by an illness can mean your gut is not as efficient in absorbing gas. This can trigger bloating as the gas gets “trapped”</p> </li> <li> <p>cooking some of the vegetables in your salad. Applying temperature or heat to your vegetables can help break them down and make them easier to digest</p> </li> <li> <p>considering your symptoms. If you experience extreme abdominal pain, irregular bowel habits (including chronic diarrhoea or constipation, or alternating diarrhoea and constipation) and a bloated stomach after eating salad it may indicate you are suffering from irritable bowel syndrome (IBS). Please see an accredited practising dietitian who can make an assessment and diagnose IBS, help you identify your triggers and manage your symptoms</p> </li> <li> <p>being mindful of your current health conditions or treatments. For example, if you are undergoing chemotherapy treatment, some drugs can slow down your digestion. This may mean some vegetables and other high-fibre foods in your salad upset your gut. Again, speaking with an accredited practising dietitian is the best way to receive evidence-based advice on how to manage this.</p> </li> </ol> <h2>Keep salad boredom at bay</h2> <p>Stuck on what makes a good salad? Here’s Lauren’s tried and tested formula, based on six categories of ingredients:</p> <ol> <li> <p>leaves, such as lettuce, rocket or spinach</p> </li> <li> <p>something sweet and juicy, such as tomato, pear, mango, peach or whatever is in season</p> </li> <li> <p>something with crunch, such as carrot, capsicum or broccolini</p> </li> <li> <p>a type of nut, such as cashew or macadamia</p> </li> <li> <p>a cheese, such as feta, bocconcini, mature cheddar, parmesan, edam</p> </li> <li> <p>something fragrant, such as mint, parsley, basil or coriander.</p> </li> </ol> <p>To make the salad into a complete meal, add a healthy carbohydrate, fat and protein source (the three macronutrients we mentioned earlier).</p> <p>The bottom line? Eating salads is a great way to have a healthy, diverse diet. With these tweaks, you can make the most of the summer weather ahead!</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/feeling-bloated-hungry-or-bored-after-salad-these-tips-might-help-190843" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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Peach, mozzarella, basil and prosciutto salad

<p><span style="font-weight: 400;">Preparation time: 10 mins  </span></p> <p><span style="font-weight: 400;">Cooking time: 15 mins</span></p> <p><span style="font-weight: 400;">Serves 4</span></p> <ul> <li><span style="font-weight: 400;">4 peaches, halved, stones removed, cut into wedges</span></li> <li><span style="font-weight: 400;">Olive oil cooking spray</span></li> <li><span style="font-weight: 400;">sea salt flakes and freshly ground black pepper</span></li> <li><span style="font-weight: 400;">100g shaved prosciutto slices, torn into pieces</span></li> <li><span style="font-weight: 400;">½ cup small basil leaves</span></li> <li><span style="font-weight: 400;">250g tub buffalo mozzarella, drained, thickly slice</span></li> </ul> <ol> <li><span style="font-weight: 400;">Heat a chargrill pan over high heat. Spray peaches with olive oil and chargrill, in batches for 1-2 minutes each side or until slightly charred and softened (see note). </span></li> <li><span style="font-weight: 400;">Place peach slices onto a serving platter. Top with prosciutto, basil leaves and cheese. Drizzle with balsamic glaze and serve.  </span></li> </ol> <p><span style="font-weight: 400;">Note: If your peaches are sticking to the chargrill pan, simply line the base of the pan with non-stick baking paper first. This will still result in lovely chargrill marks. </span><span style="font-weight: 400;"><br /></span></p> <p>Recipe credit: <a href="/facebook.com/AustraliaSummerStonefruit"><span style="font-weight: 400;">Australian Summer Stonefruit</span></a></p>

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How steak became manly and salads became feminine

<p>When was it decided that <a href="https://www.theatlantic.com/business/archive/2015/09/food-gender-marketers-yogurt-women-chicken-men/405703/">women prefer some types of food</a> – yogurt with fruit, salads and white wine – while men are supposed to gravitate to chili, steak and bacon?</p> <p>In my new book, “<a href="https://www.goodreads.com/book/show/43726541-american-cuisine">American Cuisine: And How It Got This Way</a>,” I show how the idea that women don’t want red meat and prefer salads and sweets didn’t just spring up spontaneously.</p> <p>Beginning in the late 19th century, a steady stream of dietary advice, corporate advertising and magazine articles created a division between male and female tastes that, for more than a century, has shaped everything from dinner plans to menu designs.</p> <p><strong>A separate market for women surfaces</strong></p> <p>Before the Civil War, the whole family ate the same things together. The era’s best-selling household manuals and cookbooks never indicated that husbands had special tastes that women should indulge.</p> <p>Even though “<a href="https://academic.oup.com/jsh/article-abstract/48/1/1/947457">women’s restaurants</a>” – spaces set apart for ladies to dine unaccompanied by men – were commonplace, they nonetheless served the same dishes as the men’s dining room: offal, calf’s heads, turtles and roast meat.</p> <p>Beginning in the 1870s, shifting social norms – like the entry of women into the workplace – <a href="https://theconversation.com/in-americas-sandwiches-the-story-of-a-nation-86649">gave women more opportunities to dine without men</a> and in the company of female friends or co-workers.</p> <p>As more women spent time outside of the home, however, they were still expected to congregate in gender-specific places.</p> <p>Chain restaurants geared toward women, such as <a href="https://restaurant-ingthroughhistory.com/2008/08/27/when-ladies-lunched-schraffts/">Schrafft’s</a>, proliferated. They created alcohol-free safe spaces for women to lunch without experiencing the rowdiness of workingmen’s cafés or <a href="https://restaurant-ingthroughhistory.com/2011/09/06/lunch-and-a-beer/">free-lunch bars</a>, where patrons could get a free midday meal as long as they bought a beer (or two or three).</p> <p>It was during this period that the notion that some foods were more appropriate for women started to emerge. Magazines and newspaper advice columns identified fish and white meat with minimal sauce, as well as new products like packaged cottage cheese, as “female foods.” And of course, there were desserts and sweets, which women, supposedly, couldn’t resist.</p> <p>You could see this shift reflected in old Schrafft’s menus: a list of light main courses, accompanied by elaborate desserts with ice cream, cake or whipped cream. Many menus <a href="https://restaurant-ingthroughhistory.com/2008/08/27/when-ladies-lunched-schraffts/">featured more desserts than entrees</a>.</p> <p>By the early 20th century, women’s food was commonly described as “<a href="https://books.google.com/books?id=nzN3bRRIH-gC&amp;pg=PA56&amp;lpg=PA56&amp;dq=dainty+women%27s+food&amp;source=bl&amp;ots=CL96BjXjf6&amp;sig=ACfU3U3Li5Ts_UqW3lKpI3C90kJxniiJzw&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwis0q3O2LLlAhWsmeAKHanXBRcQ6AEwDHoECAcQAQ#v=onepage&amp;q=dainty%20women's%20food&amp;f=false">dainty</a>,” meaning fanciful but not filling. Women’s magazines included <a href="https://c8.alamy.com/comp/HNM1A7/1928-british-advertisement-for-my-lady-tinned-fruit-salad-HNM1A7.jpg">advertisements</a> for typical female foodstuffs: salads, colorful and shimmering Jell-O mold creations, or fruit salads decorated with marshmallows, shredded coconut and maraschino cherries.</p> <p>At the same time, self-appointed men’s advocates complained that women were inordinately fond of the very types of decorative foods being marketed to them. In 1934, for example, a male writer named Leone B. Moates wrote an article in House and Garden <a href="https://books.google.com/books?id=3AKLDwAAQBAJ&amp;pg=PT299&amp;lpg=PT299&amp;dq=%22Leone+B.+Moates%22&amp;source=bl&amp;ots=6aAZiExudB&amp;sig=ACfU3U015psSPEEQ5t7IA5wgNBqM0mNLmw&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwi_ksaw3rLlAhVinuAKHUZYBU8Q6AEwAHoECAMQAQ#v=onepage&amp;q=%22Leone%20B.%20Moates%22&amp;f=false">scolding wives</a> for serving their husbands “a bit of fluff like marshmallow-date whip.”</p> <p>Save these “dainties” for ladies’ lunches, he implored, and serve your husbands the hearty food they crave: goulash, chili or corned beef hash with poached eggs.</p> <p><strong>Pleasing the tastes of men</strong></p> <p>Writers like Moates weren’t the only ones exhorting women to prioritize their husbands.</p> <p>The 20th century saw a proliferation of cookbooks telling women to give up their favorite foods and instead focus on pleasing their boyfriends or husbands. The central thread running through these titles was that if women failed to satisfy their husbands’ appetites, their men would stray.</p> <p>You could see this in midcentury ads, like the one showing an irritated husband saying “Mother never ran out of Kellogg’s Corn Flakes.”</p> <p>But this fear was exploited as far back as 1872, which saw the publication of a cookbook titled “<a href="https://books.google.com/books/about/How_to_Keep_a_Husband_Or_Culinary_Tactic.html?id=kuWlmgEACAAJ">How to Keep a Husband, or Culinary Tactics</a>.” One of the most successful cookbooks, “‘The Settlement’ Cook Book,” first published in 1903, was subtitled “The Way to a Man’s Heart.”</p> <p>It was joined by recipe collections like 1917’s “<a href="https://books.google.com/books?id=rPWI6Hy4yIYC&amp;printsec=frontcover&amp;dq=%22A+Thousand+Ways+to+Please+a+Husband%22&amp;hl=en&amp;newbks=1&amp;newbks_redir=0&amp;sa=X&amp;ved=2ahUKEwiF0vrT0LLlAhVBSN8KHZn_BA8Q6AEwAHoECAAQAg#v=onepage&amp;q=%22A%20Thousand%20Ways%20to%20Please%20a%20Husband%22&amp;f=false">A Thousand Ways to Please a Husband</a>” and 1925’s “<a href="https://kalesijablog.wordpress.com/2013/08/20/history-of-feed-the-brute/">Feed the Brute!</a>”</p> <p>This sort of marketing clearly had an effect. In the 1920s, one woman wrote to General Mills’ fictional spokeswoman, “Betty Crocker,” <a href="https://books.google.com/books?id=qctXdfqJo50C&amp;printsec=frontcover&amp;dq=Paradox+of+Plenty&amp;hl=en&amp;newbks=1&amp;newbks_redir=0&amp;sa=X&amp;ved=2ahUKEwipiY-R0LLlAhUCT98KHX5WBmUQ6AEwAXoECAMQAg#v=onepage&amp;q=Paradox%20of%20Plenty&amp;f=false">expressing fear</a> that her neighbor was going to “capture” her husband with her fudge cake.</p> <p>Just as women were being told they needed to focus on their husbands’ taste buds over their own – and be excellent cooks, to boot – men were also saying that they didn’t want their wives to be single-mindedly devoted to the kitchen.</p> <p>As Frank Shattuck, the founder of Schrafft’s, <a href="https://www.nytimes.com/1937/03/15/archives/frank-g-shattuck-of-schraffts-dies-founder-of-company-operating.html">observed in the 1920s</a>, a young man contemplating marriage is looking for a girl who is a “good sport.” A husband doesn’t want to come home to a bedraggled wife who has spent all day at the stove, he noted. Yes, he wants a good cook; but he also wants an attractive, “fun” companion.</p> <p>It was an almost impossible ideal – and advertisers quickly capitalized on the insecurities created by the dual pressure wives felt to please their husbands without looking like they’d worked too hard doing so.</p> <p><a href="https://books.google.com/books?id=3AKLDwAAQBAJ&amp;newbks=1&amp;newbks_redir=0&amp;lpg=PT287&amp;dq=american%20cuisine%20freedman%20grand%20appliance%20cooking%20in%20the%20grand%20manner&amp;pg=PT294#v=onepage&amp;q=american%20cuisine%20freedman%20grand%20appliance%20cooking%20in%20the%20grand%20manner&amp;f=false">A 1950 brochure</a> for a cooking appliance company depicts a woman wearing a low-cut dress and pearls showing her appreciative husband what’s in the oven for dinner.</p> <p>The woman in the ad – thanks to her new, modern oven – was able to please her husband’s palate without breaking a sweat.</p> <p><strong>The 1970s and beyond</strong></p> <p>Beginning in the 1970s, dining changed dramatically. Families <a href="https://www.nytimes.com/1985/10/30/garden/new-american-eating-pattern-dine-out-carry-in.html">started spending more money eating out</a>. More women working outside the home meant meals were less elaborate, especially since men remained loathe to share the responsibility of cooking.</p> <p><a href="https://www.thedailybeast.com/an-excerpt-about-the-1970s-from-paul-freedmans-new-book-american-cuisine-and-how-it-got-this-way">The microwave</a> encouraged alternatives to the traditional, sit-down dinner. The women’s movement destroyed lady-centered luncheonettes like Schrafft’s and upended the image of the happy housewife preparing her condensed soup casseroles or Chicken Yum Yum.</p> <p>Yet as food historians <a href="https://www.theatlantic.com/magazine/archive/2013/11/chefs-gone-wild/309519/">Laura Shapiro</a> and <a href="https://www.ucpress.edu/book/9780520234406/paradox-of-plenty">Harvey Levenstein</a> have noted, despite these social changes, the depiction of male and female tastes in advertising has remained surprisingly consistent, even as some new ingredients and foods have entered the mix.</p> <p>Kale, quinoa and other healthy food fads are gendered as “female.” Barbecue, <a href="http://www.southerncultures.org/article/every-ounce-a-mans-whiskey-bourbon-in-the-white-masculine-south/">bourbon</a> and “<a href="https://www.theatlantic.com/magazine/archive/2013/11/chefs-gone-wild/309519/">adventurous foods</a>,” on the other hand, are the domain of men.</p> <p style="text-align: center;"><iframe width="440" height="260" src="https://www.youtube.com/embed/QNpfJNaRPGo?wmode=transparent&amp;start=0" frameborder="0" allowfullscreen=""></iframe></p> <p style="text-align: center;"><span class="caption">Actor Matthew McConaughey stars in a Wild Turkey bourbon commercial from 2017.</span></p> <p><a href="https://www.nytimes.com/2007/08/09/fashion/09STEAK.html">A New York Times article from 2007</a> noted the trend of young women on first dates ordering steak. But this wasn’t some expression of gender equality or an outright rejection of food stereotyping.</p> <p>Instead, “meat is strategy,” as the author put it. It was meant to signal that women weren’t obsessed with their health or their diet – a way to reassure men that, should a relationship flower, their girlfriends won’t start lecturing them about what they should eat.</p> <p>Even in the 21st century, echoes of cookbooks like “The Way to a Man’s Heart” resound – a sign that it will take a lot more work to get rid of the fiction that some foods are for men, while others are for women.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/124147/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><em><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></em></p> <p><em><a href="https://theconversation.com/profiles/paul-freedman-306213">Paul Freedman</a>, Chester D. Tripp Professor of History, <a href="http://theconversation.com/institutions/yale-university-1326">Yale University</a></em></p> <p><em>This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-steak-became-manly-and-salads-became-feminine-124147">original article</a>.</em></p>

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Enjoy some hearty sticky beef rib with beurre bosc pear

<p>This sticky beef recipe is messily delightful, with sliced pears for an added health kick to your meal!</p> <p><strong>Serves: </strong>4 to 6</p> <p><strong>Ingredients</strong></p> <p><strong>Beef</strong></p> <ul> <li>2kg beef short ribs</li> <li>5 litres water</li> <li>3 cups Chinese cooking wine</li> <li>2 cups dark soy</li> <li>1 cup light soy</li> <li>1½ cups white sugar</li> <li>1 cup ginger roughly chopped</li> <li>10 garlic gloves crushed</li> <li>1 bunch of green shallots roughly chopped</li> <li>3 cinnamon quills</li> <li>8 star anise whole</li> <li>1 orange, zest removed</li> </ul> <p><strong>Salad</strong></p> <ul> <li>2 beurre bosc pears pealed and finely sliced</li> <li>1 bunch sea parsley picked</li> <li>1 small kohlrabi, peeled and finely sliced</li> <li>1 lemon</li> <li>Extra virgin olive oil</li> </ul> <p><strong>Sticky sauce</strong></p> <ul> <li>50g sugar</li> <li>50ml Chinese black vinegar or balsamic vinegar</li> </ul> <p><strong>Directions</strong></p> <p><strong>For the beef</strong></p> <ol> <li>Place all ingredients except for the meat in a stockpot and bring to a simmer. Cook for about 15-20 minutes to bring out flavour.</li> <li>To prepare the beef ribs, cut excess fat away and place in the simmering stock for 2½-3 hours, keeping in mind that the beef should be under the stock at all times. It is a good idea to place a piece of baking paper over the top of the beef as this helps keep it submerged.</li> <li>Once cooked, remove from the stove and let the beef steep for about 1 hour.</li> </ol> <p><strong>For the pear and kohlrabi salad</strong></p> <ol> <li>Place sliced pear, kohlrabi, sea parsley and native pepper berry in a bowl.</li> <li>Season with salt, lemon juice and a splash of olive oil. Set aside.</li> </ol> <p><strong>For the sticky sauce</strong></p> <ol> <li>In a pan, add 200ml of braising liquid, Chinese black vinegar and sugar and reduce to a thick sticky sauce.</li> <li>Slice ribs and place on a serving platter, pour over the reduced sauce and garnish with the pear and kohlrabi salad.</li> </ol> <p><em>Recipe thanks to <a href="http://rediscoverthepear.com.au/">Australian Pears</a>. Republished with permission of <a href="https://www.wyza.com.au/recipes/sticky-beef-rib-and-beurre-bosc-pear.aspx">Wyza.com.au</a>.</em></p>

Food & Wine

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Add some spice to your summer with a spicy Mexican mango salad

<p>A delightful summer salad that combines both sweet and spice for a fun al fresco starter.</p> <p><strong>Time to prepare:</strong> 20 minutes</p> <p><strong>Cooking time:</strong> 10 minutes</p> <p><strong>Serves:</strong> 6 as a side</p> <p><strong>Ingredients</strong></p> <p>Chilli corn:</p> <ul> <li>2 tbs olive oil</li> <li>1 garlic clove, crushed</li> <li>1 tsp dried chilli flakes</li> <li>3 large corn cobs, husks removed</li> <li>425g can black beans, drained, rinsed</li> <li>200g Sweet Solanato™ tomatoes, halved </li> <li>1 red capsicum, finely chopped</li> <li>3 Calypso mangoes </li> <li>½ cup fresh coriander, chopped</li> <li>1 long red chilli, deseeded, finely chopped</li> <li>1 lime, juiced</li> <li>Extra virgin olive oil</li> </ul> <p><strong>To serve:</strong></p> <ul> <li>Coriander leaves</li> <li>Corn chips</li> </ul> <p><strong>Directions</strong></p> <ol> <li>For chilli corn, combine oil, garlic and chilli. Brush evenly over corn cobs.</li> <li>Preheat a barbecue grill plate over medium-high heat. Add corn. Cook, turning occasionally, for about 10 minutes, or until charred. Remove to a plate. Cool 5 minutes then cut corn kernels from cobs.</li> <li>Combine corn, beans, tomatoes and capsicum in a large serving bowl.</li> <li>Cut the cheeks from the mangoes. Using a large spoon remove the mango fruit from the cheeks and cut into 2cm cubes. Combine in a bowl with coriander and chilli.</li> <li>Spoon over corn mixture. Spoon over the lime juice, drizzle with extra virgin olive oil. Season and top with coriander. Serve with corn chips.</li> </ol> <p><em>Recipe courtesy of <a href="http://www.calypsomango.com.au/">Calypso Mango</a>. Republished with permission of <a href="https://www.wyza.com.au/recipes/spicy-mexican-mango-salad.aspx">Wyza.com.au</a>.</em></p>

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Coconut milk poached chicken salad with wayside honey dressing

<p>Serves <em>4 as an main, 8 as a entrée</em></p> <p>This tossed salad enlivened with Thai flavourings is a new favourite. The silky strips of chicken poached in coconut milk work beautifully with the cool and crunchy cucumber. </p> <p><a href="http://t.dgm-au.com/c/185116/71095/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fthe-edible-city-indira-naidoo%2Fprod9781921383816.html">Recipe from <em>The Edible City by Indira Naidoo</em>, published by Penguin Books, RRP $45.00</a>.</p> <p><strong>Ingredients</strong></p> <p><strong>Salad</strong></p> <ul> <li>2 skinless chicken breast fillets</li> <li>(about 300g in total)</li> <li>2 cups (500ml) coconut milk</li> <li>1 teaspoon ground turmeric</li> <li>Salt</li> <li>½ cup (100g) long-grain rice</li> <li>2 lebanese cucumbers, halved lengthways, seeded and finely sliced into half-moons</li> <li>4 red shallots, finely sliced</li> <li>Large handful mint leaves</li> <li>Large handful coriander leaves</li> </ul> <p><strong>Dressing</strong></p> <ul> <li>½ cup (125ml) fi sh sauce</li> <li>2 tablespoons lime juice</li> <li>3 teaspoons honey, preferably raw (try Wayside honey)</li> <li>2 teaspoons chilli powder</li> </ul> <p><strong>Directions</strong></p> <p>1. Place the chicken breasts in a small heavy-based saucepan and cover with the coconut milk. Add the turmeric. Bring to the boil over medium heat, then reduce the heat to low and cook for about 15 minutes or until the chicken is just cooked.</p> <p>2. Turn off the heat and remove the chicken, reserving the poaching liquid. Leave to cool, then shred the chicken with your fingers and add salt to taste. Set aside.</p> <p>3. Return the coconut milk to the boil and add the rice with a pinch of salt. Cook for about 10 minutes until the liquid reduces and little pits form on the top of the rice. Turn off the heat, put on the lid and leave the rice to steam for about 10 minutes until cooked through and tender.</p> <p>4. To make the dressing, place all the ingredients in a jar, then screw on the lid and shake to mix well.</p> <p>5. In a bowl, combine the chicken, cucumber, shallot, mint and coriander, and toss through the dressing. Serve the salad on a platter, with the rice alongside.</p> <p><strong>Tips</strong></p> <ul> <li>Rather than waste the coconut poaching liquid, use it to make coconut-flavoured rice, which can be served alongside.</li> </ul> <p><em>Republished with permission of <a href="https://www.wyza.com.au/recipes/poached-chicken-salad.aspx">Wyza.com.au.</a></em></p>

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Enjoy the taste of summer with a mango and cucumber noodle salad

<p><span style="font-weight: 400;">Enjoy the taste of summer with this refreshing salad.</span></p> <p><span style="font-weight: 400;"><strong>Serves</strong>: 6 as side salad</span></p> <p><span style="font-weight: 400;"><strong>Prep time</strong>: 30 mins</span></p> <p><span style="font-weight: 400;"><strong>Cooking time</strong>: 0 mins</span></p> <p><strong>Ingredients</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">2 large Calypso® mangoes</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">200g Qukes®, sliced into rounds </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">100g dried rice vermicelli noodles </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 1/2 cups fresh herbs (like mint, coriander, Thai basil)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">125g snow peas, shredded</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 long red chilli, thinly sliced</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/2 baby wombok, shredded</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/4 red cabbage, shredded</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">3/4 cup roasted salted cashews or macadamia nuts</span></li> </ul> <p><strong>Dressing</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">1/3 cup coconut water</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/4 cup sweet chilli sauce</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 tbs grated ginger</span></li> </ul> <p><strong>Method</strong></p> <ol> <li style="font-weight: 400;"><span style="font-weight: 400;">Cut the cheeks from the mango. Using a large spoon, carefully scoop the flesh out in 1 piece. Thinly slice the mango crossways. </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Prepare the noodles following packet directions. Refresh under cold water and drain well. Use kitchen scissors to cut noodles into thirds. Transfer to a large bowl and add the Qukes®, herbs, snow peas, chilli and mango slices.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Combine all the dressing ingredients together and season with salt. Pour three-quarters over the salad and toss gently to combine.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Combine the wombok and cabbage and arrange over base of large serving platter or board. Top with mango salad. Scatter over the cashews. Spoon over remaining dressing and serve.  </span></li> </ol> <p>Tip: <span style="font-weight: 400;">You can add shredded chicken or chopped prawns to turn this salad into a main meal.</span></p> <p><em>Recipe courtesy of  Calypso Mangos.</em></p>

Food & Wine

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Mango and berry fruit salad with rosé syrup

<p>Take the heat off the day with this sweet and refreshing fruit salad.</p> <p>Serves: 6-8</p> <p>Prep time: 20 mins + 3 hours chilling</p> <p>Cooking time: 25 mins</p> <p><strong>Ingredients:</strong></p> <ul> <li>4 Calypso® mangoes, chilled</li> <li>2 x 125g Perfection Raspberries</li> <li>2 x 125g Perfection Blueberries</li> <li>250g strawberries, hulled, halved</li> <li>175g mulberries, blackberries or boysenberries</li> <li>1 pomegranate, halved, arils removed (see tips)</li> <li>Vanilla ice cream and little meringues or shortbread, to serve</li> </ul> <p><strong>Rosé syrup      </strong></p> <ul> <li>500ml rosé</li> <li>1 cup white sugar</li> <li>3 sprigs fresh mint</li> </ul> <p><strong>Method:</strong></p> <ol> <li>To make the syrup, combine the rosé and sugar in a saucepan over medium heat. Stir until the sugar dissolves. Bring to the boil and simmer gently for 20 minutes until the syrup reduces an thickens slightly. Pour into a heatproof jug and add the sprigs of mint. Refrigerate for 3 hours.</li> <li>Cut the cheeks from the mango. Using a large spoon, carefully scoop the flesh out in 1 piece. Slice the mango crossways and arrange over a large serving platter. Scatter over the berries and pomegranate arils.</li> <li>Pour the chilled syrup over fruit. Serve with ice cream and meringues or shortbread.</li> </ol> <p><strong>Tips:</strong></p> <ul> <li>To remove the arils from pomegranate, roll the pomegranate on the bench to loosen the seeds. Score around the middle and tear open into halves. Hold each pomegranate half over a bowl, seeds facing down and tap the skin with a wooden spoon, squeezing a little to release the seeds and juice. Remove any white pith.</li> <li>For an alcohol-free syrup replace the rosé with cranberry, pomegranate or apple juice.</li> </ul> <p><em>Recipe by </em><em>Calypso</em><strong><em><sup>®</sup></em></strong> <em>Mango.</em></p>

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Sweet potato, corn and bean salad

<p>This wholesome salad can be eaten as a side or served on its own.</p> <p>Serves 4-6 as side salad</p> <p>Prep time: 20 mins</p> <p>Cooking time: 20 mins</p> <p><strong>Ingredients:</strong></p> <ul> <li>1kg sweet potatoes, scrubbed</li> <li>2 tbs olive oil</li> <li>2 tbs fajita spice</li> <li>3 fresh corn cobs</li> <li>425g can black beans, drained, rinsed</li> <li>2 tomatoes, chopped</li> <li>1 avocado, chopped</li> <li>1/2 small red onion, halved, thinly sliced</li> <li>1 cup coriander leaves</li> </ul> <p><strong>Dressing</strong></p> <ul> <li>3 tbs extra virgin olive oil</li> <li>1 lime, juiced</li> <li>1 tbs finely chopped pickled jalapeño</li> <li>1 tsp caster sugar</li> </ul> <p><strong>Method:</strong></p> <ol> <li>Preheat oven 220°C fan forced. Cut the sweet potatoes in half crossway then into wedges lengthways. Place onto a large, greased baking tray. Drizzle with oil and sprinkle over the fajita. Turn to coat. Roast 20 minutes, turning once until golden and tender.</li> <li>Combine all the dressing ingredients in a large bowl. Season then whisk until well combined. Remove 1 tablespoon to a jug.</li> <li>While sweet potato is roasting, cook corn on a greased barbecue grill plate, turning occasionally, for about 10 minutes, or until lightly charred. Remove to a board, cut kernels from cobs. Add corn, black beans, tomato, avocado and onion to the dressing. Stir to combine.</li> <li>Spoon corn mixture over the roasted sweet potato. Pour over the reserved dressing. Toss gently to combine. Scatter with coriander. Serve.</li> </ol> <p><em>Recipe by Australian Sweet Potatoes.</em></p>

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Woman issues warning after getting more than she bargained for in her Coles Caesar Salad

<p>An Australian woman has made a revolting discovery in her Caesar salad from Coles.</p> <p>Simone Solodchuck-Boston made a post to the Coles Facebook page outlining that she had bought two of the pre-made Coles Caesar salads and was mid-bite when she made an unfortunate discovery.</p> <p>“After enjoying most of one I noticed something strange hanging off my fork - turns out it was a slug,” she wrote.</p> <p>“The slug had been squashed and inadvertently been mixed through the salad so not sure how much I may have eaten,” she wrote to Coles.</p> <p>Solodchuck-Boston said that she was making the post public, as she had tried to alert those in store to what she had found but was hit with a roadblock.</p> <p>“I called Coles to let them know that maybe they should pull the rest off the shelf as slugs can contain a pretty nasty bacteria and parasites,” she wrote.</p> <p> “I was told they couldn't find the form they needed to fill out to take them off the shelf at the moment and they can't pull them off the shelf with out it.”</p> <p>Some commenters on the post saw the funny side to the matter.</p> <p>“On the other hand nothing says fresh like slugs still being in the salad,” one wrote.</p> <p><iframe src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Fcoles%2Fposts%2F2669758893088109&amp;width=500" width="500" height="804" style="border: none; overflow: hidden;" scrolling="no" frameborder="0" allowtransparency="true" allow="encrypted-media"></iframe></p> <p>“Includes fork... apparently includes slugs too!” another commenter wrote.</p> <p>In a response to the post, Coles said that it was “disappointed to see this”.</p> <p>“We're sorry for the poor experience,” a Coles spokesperson wrote.</p> <p>Coles also spoke to Coles also spoke to<span> </span><em><a rel="noopener" href="https://au.news.yahoo.com/mans-nasty-find-in-his-coles-caesar-salad-052807886.html" target="_blank">Yahoo News Australia</a><span> </span></em>about the incident, saying that the customer was contacted and the supermarket has followed up with the supplier of the Caesar salads to investigate the matter.</p> <p>“Coles takes the quality of all our products seriously,” the statement said.</p> <p>“As always we encourage customers to return any item, they’re not 100% happy with to their nearest store for a full refund or replacement.”</p>

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Indulge in some filling mushrooms and ancient grain salad

<p><strong>Time to prepare:</strong> 10 mins</p> <p><strong>Cooking time:</strong> 20 mins</p> <p><strong>Serves: </strong>4 - 6</p> <p>If you're finding your healthy New Year's resolutions have started to wane, try this mushroom and grain salad that is sure to get your body back on track!</p> <p><strong>Ingredients</strong>:</p> <ul> <li>1 packet superblend (fibre) – freekeh, green and yellow lentils and beans</li> <li>80ml (⅓ cup) extra virgin olive oil</li> <li>2 punnets swiss brown mushrooms, cleaned, quartered</li> <li>2 lemons, zest finely grated, juiced</li> <li>1 red onion, halved very finely shaved</li> <li>1 bunch coriander, finely chopped, including the stems</li> <li>80g pine nuts, toasted</li> <li>200g feta, optional</li> <li>Salt and pepper, to season</li> </ul> <p><strong>Directions</strong></p> <ol> <li>Cook the grain blend according to packet instruction, then drain, set aside and cool.</li> <li>Meanwhile, heat 1 tbsp oil in a large frying pan over medium-high heat. Cook the mushrooms for 5 minutes or until golden and cooked. Season with salt and pepper. Turn off the heat and allow to cool.</li> <li>Meanwhile, combine the lemon zest and juice with the onion in a large bowl. Add the remaining oil, cooled grain blend, mushrooms, coriander and pine nuts and toss to combine. Season well with salt and pepper. If using, top with the feta to serve.</li> </ol> <p><strong>Recipe courtesy of<span> </span><a rel="noopener" href="http://www.australianmushrooms.com.au/" target="_blank"><span>Australian Mushrooms</span></a>.</strong></p>

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Spiced freekeh, turkey and blueberry salad with Persian feta

<p><span>The protein- and fibre-rich freekeh combines beautifully with juicy blueberries and mild turkey. Try it for dinner tonight!</span></p> <p><span>Serves 4</span></p> <p><strong><span>Ingredients:</span></strong></p> <ul> <li><span>500 g turkey breast</span></li> <li><span>1 1/ 2 cups (300 g) freekeh, rinsed</span></li> <li><span>4 large handfuls baby spinach, coarsely shredded</span></li> <li><span>30 g butter</span></li> <li><span>1/ 2 cup (60 g) flaked almonds</span></li> <li><span>1/ 2 medium red onion, thinly sliced</span></li> <li><span>2 x 125 g punnets blueberries</span></li> <li><span>125 g Persian feta, crumbled</span></li> </ul> <p><span>Dressing</span></p> <ul> <li><span>1/ 4 cup (60 ml) lemon juice</span></li> <li><span>1 teaspoon ground cumin</span></li> <li><span>1 teaspoon ground cardamom</span></li> <li><span>1/ 2 teaspoon ground cinnamon</span></li> <li><span>1/ 2 teaspoon caster sugar</span></li> <li><span>1/ 4 cup (60 ml) olive oil</span></li> <li><span>sea salt and freshly ground black pepper</span></li> </ul> <p><strong><span>Method:</span></strong></p> <ol> <li><span>Remove and discard the skin and any sinew from the turkey. Place in a medium saucepan, cover with cold water and gently simmer for 20 minutes, or until cooked through. Set aside to cool slightly in the poaching liquid. Transfer turkey onto a plate and refrigerate until completely cool.</span></li> <li><span>Meanwhile, bring 3 1/ 2 cups (875 ml) of water to the boil in a medium saucepan. Add the freekah, decrease the heat to a gentle simmer and cook for 15 minutes, or until tender and most of the water has been absorbed. Drain and transfer in a medium bowl. Add the spinach and mix to wilt. Spread out onto a tray and set aside to cool.</span></li> <li><span>To make the dressing, combine the lemon juice, cumin, cardamom, cinnamon and caster sugar in a small bowl. Gradually whisk in the oil and season with salt and pepper.</span></li> <li><span>Melt the butter in a medium frying pan over medium heat. Add the almonds and cook for 4–5 minutes, until golden brown. Transfer onto a plate lined with kitchen paper, to drain.</span></li> <li><span>Shred the cooled turkey into small strips.</span></li> <li><span>Combine the turkey, freekah, onion and blueberries in a large bowl. Pour over the dressing and toss to coat.</span></li> <li><span>Scatter with Persian feta and butter toasted almonds to serve.</span></li> </ol>

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Spring fruit salad with tangy coconut crème

<p>Serves 6</p> <p><span style="font-weight: 400;">This is a classic fruit salad with a unique twist - it is like a fruity coconut crème pie - and is absolutely delicious!</span></p> <p><span style="font-weight: 400;">Be Well Week recipes developed by Bowel Cancer Australia nutritionist, Teresa Mitchell-Paterson.</span></p> <p><strong>Ingredients</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">3 mandarins, peeled, pith removed and chopped </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 ripe pawpaw or papaya, peeled and chopped </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">½ ripe pineapple, chopped</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Zest of 2 blood orange (use the zest of the blood oranges below) </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">2 blood oranges, peeled, pith removed and chopped </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Coconut cream</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">4 tbsp coconut syrup </span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">6 mint leaves for decoration</span></li> </ul> <p><strong>Directions</strong></p> <p><span style="font-weight: 400;">1. Combine all chopped fruits in a large bowl</span></p> <p><span style="font-weight: 400;">2. Add 4 tablespoons of coconut syrup and mix through the combined fruit</span></p> <p><span style="font-weight: 400;">3. Leave to marinate for 30 minutes or overnight in the fridge</span></p> <p><span style="font-weight: 400;">4. Whip coconut crème to form stiff peaks</span></p> <p><span style="font-weight: 400;">5. Gently fold through orange zest (leave 1 tbsp aside to sprinkle at end)</span></p> <p><span style="font-weight: 400;">6. Serve cold topped with coconut crème and sprinkled with colourful orange zest and one mint leaf</span></p> <p><strong>Tips</strong></p> <p><span style="font-weight: 400;">Want to add more fibre? Add a tablespoon of roasted crushed nuts and seeds on top. Delicious!</span></p> <p><span style="font-weight: 400;">Vegetarian and Vegan with 2-3 grams fibre per serve without nuts, 4-5 grams fibre with nuts.</span></p>

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Get healthy with a blueberry kale salad

<p>This recipe is light and just what you need for a lovely lunchtime meal.</p> <p><strong>Serves: </strong>6</p> <p><strong>Ingredients</strong></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">4 tablespoons apple cider vinegar</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">½ small onion, grated</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 tablespoon Worcestershire sauce</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 teaspoon Tabasco sauce</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 garlic clove, minced</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/2 Granny Smith apple, grated</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 cup (250ml) buttermilk</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">6 tablespoons mayonnaise</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">6 tablespoons sour cream</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">3 tablespoons micro chervil</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/2 to 1 teaspoon salt</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/4 to 1/2 teaspoon freshly ground black pepper</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1/4 to 1/2 teaspoon sugar</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 bunch kale, around 8 stalks</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">1 cup (155g) blueberries</span></li> </ul> <p><strong>Method</strong></p> <ol> <li><span style="font-weight: 400;">Stir together apple cider vinegar, grated onion, Worcestershire sauce, Tabasco sauce, garlic clove and granny smith apple in a jar with a tight-fitting lid.</span></li> <li><span style="font-weight: 400;">Stand for 5 minutes.</span></li> <li><span style="font-weight: 400;">Add buttermilk, mayonnaise, sour cream and</span> <span style="font-weight: 400;">micro chervil. Cover jar with lid and shake until mixture is smooth.</span></li> <li><span style="font-weight: 400;">Add salt, pepper, and sugar to taste.</span></li> <li><span style="font-weight: 400;">Tear the leaves from the kale stalks, and into pieces. Place into a medium sized bowl and massage with your hands until the leaves soften and turn a brighter green.</span></li> <li><span style="font-weight: 400;">Toss together kale, blueberries and 1/2 cup dressing in a large bowl. Add a little more dressing to your taste and serve.</span></li> </ol> <p><em>Recipe courtesy of Australian Blueberries.</em></p>

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“It’s literally alive!” Woman uncovers slimy visitor in her garden salad

<p>A woman has received the shock of her life after she made a surprising discovery in her salad.</p> <p>Karlie Allen from Wisconsin in the US recorded the incident unfold and posted the clip on Twitter.</p> <p>In the video, she can be heard screaming, “Oh my God, it’s literally alive!” as family members realise there’s a trapped frog inside the salad.</p> <p>The clip received mix reactions as many were in total disbelief while others felt sorry for the small amphibian.</p> <p>“Not sure why a frog is gross to everyone. You buy organic greens. It’s nature. At least he was alive. Free the little guy, wash your greens and be done with it already,” wrote one person.</p> <p>“I hope the little frog is OK. Poor little guy,” said another.</p> <p>Ms Allen tagged Simple Truth, the supplier of the organic mix, along with the caption, “Bon appetit! Nothing like salad with a side of live frog.”</p> <blockquote class="twitter-tweet tw-align-center" data-lang="en-gb"> <p dir="ltr">bon appetit! nothin like salad with a side of live frog 🐸 <a href="https://twitter.com/SimpleTruth4U?ref_src=twsrc%5Etfw">@SimpleTruth4U</a> <a href="https://t.co/KG9bPjotZ9">pic.twitter.com/KG9bPjotZ9</a></p> — Karlie Allen (@kkarliea) <a href="https://twitter.com/kkarliea/status/1161673730378141696?ref_src=twsrc%5Etfw">14 August 2019</a></blockquote> <p>Another user on the social media platform questioned where she could “find companies like this”.</p> <p>“The fact the frog lived through that says they are legit organic!!! Frogs are extremely sensitive to chemicals and pesticides! I’m sold!” the person said.</p> <p>“That’s exactly what you might find if you grew it in your own garden. Place the frog outside, wash the lettuce and enjoy your fresh organic salad!” said another.</p>

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Warm toasted teff salad

<p>Like any decent salad, it's full of 'good bits' like spiced roasted root vegetables, sautéed greens and toasted teff with salty feta crumbled on top.</p> <p>If you haven't heard of teff, it's a tiny little grain widely used in Ethiopia, and is naturally gluten-free, rich in essential amino acids, low GI and high in fibre and iron. It's deliciously satisfying and the leftovers make a great lunch the next day!</p> <p><strong>Ingredients:</strong></p> <p>1/2 cup brown teff grain<br />3/4 cup water<br />2 medium sweet potatoes<br />2 parsnips<br />2 teaspoons garlic powder<br />1/4 teaspoon chilli powder<br />1/2 bunch curly kale<br />100g feta cheese<br />Small handful of fresh dill<br />Olive oil<br />Sea salt</p> <p><strong>Directions:</strong></p> <p>1. Preheat your oven to 180°C and line a baking tray with baking paper. Chop the sweet potato and parsnip into small cubes, place onto the prepared tray, sprinkle over the garlic powder and chilli powder, drizzle over some olive oil and toss everything together so that the vegetables are evenly coated. Spread the vegetables out on the tray in one layer and bake in the preheated oven for 35 – 40 minutes or until browned.</p> <p>2. While the vegetables are baking, toast the brown teff grain in a fry pan over a medium-low heat until it starts to make popping noises. Add the water and a pinch of sea salt to the pan, bring to the boil and then reduce the heat to low. Simmer, with the pan uncovered and stirring regularly, until all of the water has been absorbed. Once the water has been absorbed, fluff teff with a fork and tip onto a plate and set aside.</p> <p>3. Remove the stalks from the kale and roughly chop the leaves. Tip the leaves into the frypan used for the teff and gently toss the leaves over a low heat to warm them through. Take the pan off the heat and dress the kale with a good drizzle of olive oil and a pinch of sea salt.</p> <p>4. To serve, tip the roasted vegetables, teff and kale into a serving bowl and toss to combine. Crumble over the feta and sprinkle with fresh dill.</p> <p><strong>Tips:</strong></p> <p>Teff is cooked in a similar way to quinoa. You can lightly toast it before cooking, which is what I've done in this recipe.</p> <p><em>Republished with permission of </em><a href="https://www.wyza.com.au/recipes/warm-toasted-teff-salad-ld.aspx"><em>Wyza.com.au</em></a><em>. </em></p>

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Perfect detox salad

<p>This salad hits the mark for taste and health. Bonus: it is super easy to make!</p> <p>“From the perfectly ripe avocados to the Meyer lemons, this is the perfect Cali livin’ dish. Light, fresh and bright, it’s totally moreish and also very, very good for you. If I want a green salad option for lunch, I’ll swap the quinoa for salad greens. Be sure to include the mint and tons of lemon juice, preferably from Meyer lemons, if you can find them – they really make this salad spectacular.” - Robyn Youkilis, nutritionist</p> <p><strong>Ingredients</strong></p> <ul> <li>175g uncooked quinoa (or 200g salad greens)</li> <li>1 daikon radish, grated</li> <li>2 carrots, grated</li> <li>20-35g mix of micro greens and/or sprouts of any kind</li> <li>½ bunch fresh mint leaves, roughly chopped or torn</li> <li>1 avocado, diced</li> <li>Handful of raw sunflower seeds</li> <li>Juice of 1 lemon, preferably Meyer</li> <li>2 tablespoons extra-virgin olive oil</li> <li>Sea salt and freshly ground black pepper, to taste</li> <li>1/8 teaspoon cayenne pepper</li> </ul> <p><strong>Method</strong></p> <ol> <li>Cook the quinoa. Drain and use it warm or refrigerate it until cold, depending on your preference. </li> <li>To make the salad, combine all the ingredients thoroughly and serve immediately!</li> </ol> <p><strong>Tips</strong></p> <p>“I eat minimal grains, while my hubby eats maximum grains. So how do we get along when it comes to dinnertime? Simple: about twice a week I’ll throw either quinoa or millet (or a mix of the two!) into the rice cooker for him, ‘set it and forget it’ style. I chose those as the main grains featured in this book because they are the easiest to digest, naturally gluten-free, alkalising and high in protein. You can add these grains to almost any of the star dishes for an extra-filling meal.”  - Robyn Youkilis, nutritionist</p> <p><em>Republished with permission of <a href="https://www.wyza.com.au/recipes/perfect-detox-salad.aspx">Wyza</a>.</em></p>

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You must try this sweet potato, chicken and pomegranate salad

<p>With a zesty dressing and sweet pomegranate seeds, this salad looks and tastes like a masterpiece.</p> <p><strong>Ingredients:</strong></p> <ul> <li>600g sweet potatoes, peeled and cut into wedges</li> <li>400g skinless chicken breast fillets</li> <li>2–3 tablespoons wholegrain mustard</li> <li>1–2 teaspoons finely chopped fresh or dried rosemary leaves</li> <li>75g watercress or rocket </li> <li>2 witlof, leaves separated and halved lengthways</li> <li>Seeds of 1 pomegranate</li> </ul> <p><strong>Dressing</strong></p> <ul> <li>Zest and juice of 1 orange</li> <li>2 tablespoons walnut oil</li> <li>2 tablespoons extra virgin olive oil</li> </ul> <p><strong>Directions:</strong></p> <p>1. Pour boiling water into a saucepan or wok and put a steamer basket into the pan. The water shouldn’t touch the basket. Put the sweet potatoes into the basket and steam them for 10–15 minutes, or until tender. Transfer the sweet potatoes to a bowl, sprinkle with salt and leave to cool.<br /><br />2. Cover the chicken with the mustard and sprinkle with salt and the rosemary. Put the chicken into the steaming basket, cover the pan and steam for 8 minutes or until cooked. (If you own a multi-level steamer basket, you can steam the chicken and sweet potatoes simultaneously.)<br /><br />3. To make the dressing, whisk the orange zest with 4 tablespoons orange juice, the walnut oil and olive oil. Season with salt and freshly ground black pepper. <br /><br />4. Lightly toss the watercress, witlof, pomegranate seeds and dressing together and divide between four plates. Thickly slice the chicken and top the salad with the chicken and sweet potatoes. Lovely served with steamed broccoli florets.</p> <p><em>Image and recipe from </em><a href="http://t.dgm-au.com/c/185116/69171/1880?u=http%3A%2F%2Fwww.booktopia.com.au%2Fsalads-all-year-round-makkie-mulder%2Fprod9781743368831.html"><em>Salads All Year Round</em></a><em> by Makkie Mulder (Murdoch Books, RRP $35).</em></p> <p><em>Republished with permission of</em><a href="https://www.wyza.com.au/recipes/sweet-potato-chicken-and-pomegranate-salad.aspx"><em> Wyza.com.au.</em></a></p>

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