Tag: minerals

A bit about Dragon fruit.

Todays post is about Dragon Fruit.

A friend of mine has given me a cutting of a dragon fruit plant and we are looking forward to growing our own. I will share what I know and also what I have researched about this strange looking fruit.

So, what is Dragon Fruit?

Dragon fruit is the fruit of several types of cactus that are indigenous to South America. It is cultivated throughout tropical and subtropical regions of the world including Southeast Asia, the Caribbean, Florida in the United States and Australia.

The English name “dragon fruit” has its origin from around 1963, due to the leather-like skin and prominent scaly spikes on the outside of the fruit. Theses fruits are also known as pitaya, strawberry pear, cactus fruit, Kaktus madu, night-blooming cereus and Belle of the night.

There are 3 different types of dragon fruit all with slightly leafy looking, leathery skin.

Pitaya blanca or white-fleshed fruit has pink skin with white flesh. This is the variety most commonly seen.

Pitaya roja or red-fleshed fruit has red skin with red flesh.

Pitaya amarilla or yellow fruit has yellow skin with white flesh.

The fruit normally weighs from 150 to 600 grams; some may reach up to 1 kilogram. It is usually juicy with a slightly sweet taste that some people describe as a cross between a kiwi, a pear, and a watermelon. The texture closely resembles kiwi fruit and the seeds have a nutty flavour.

Is it a healthy fruit?

Dragon fruit has many potential health benefits. It is low in calories but rich in vitamin C, minerals, fibre and contains several types of potent antioxidants.

The antioxidants Beta-carotene and lycopene are the plant pigments that give the fruit its vibrant colour. These natural substances protect the cells from damage by free radicals that can lead to diseases like cancer and premature ageing.

Dragon fruit is one of the few fresh fruits that contain iron. Iron is important for moving oxygen through the body and breaking down food into energy. And the vitamin C in dragon fruit helps the body take in and use the iron.

The fruit contains it’s own specific type of prebiotic called dragon fruit oligosaccharide (DFO). 

A recent study suggested that DFO changed the composition of the gut micro biota by increasing the beneficial bacteria. The DFO also had the ability to stimulate immune-related genes. These and other helpful bacteria can kill disease-causing viruses and bacteria. They also help digest food and strengthen the immune system.

Dragon fruit is also a great source of magnesium, a nutrient needed for over 600 biochemical reactions in the body.

It’s naturally fat-free and high in fibre. 

This surprisingly healthy fruit can be eaten on it’s own or added to salads, smoothies and yogurt. We are looking forward to being able to eat our own homegrown dragon fruit in the future.

Till the next post,

Live clean n prosper.

Sources – ( Healthline – WebMD – Science Direct )

Slow Cooker Cooking – A Healthy Option

Todays post is about slow cooker cooking.

One of the things I love about this time of year is that with the cooler weather, we use our slow cooker more often. There are several advantages with using a slow cooker. 

One being that you can make lovely dishes with cheaper cuts of meat. It is also a healthy way to cook.
Though the cheaper cuts tend to be a little bit tough, the moist cooking method and longer cooking time result in fork tender meat. These cuts are also usually lower in fat. This helps to lower the fat content as well as the calorie content of the meal.

What about nutrition?

With all cooking techniques, there may be some breakdown in nutrients. Though there are a few nutrients, such as lycopene, which turn out to be more easily absorbed after cooking.
The advantage of slow cooking over other methods is that the food is cooked at a relatively low heat for a longer period of time. Cooking “slow and low” in a sealed chamber helps to keep the moisture and the nutrients in your food. 

It also helps to prevent the formation of cancer-causing compounds – such as lipid oxidation products (LOPs) and heterocyclic amines (HCAs). These dangerous compounds form when most types of meat and some fats are cooked at high temperature.

Unlike boiling or steaming, the dish still contains the nutrients. These are usually in the juices which are served as part of the meal. However, the nutrient content of the dish will always depend on the ingredients you use.

What about the bones?

There has been a lot of health revelations in regards to ‘bone broth’ recently and how good it is for us. Well, using your slow cooker to cook lamb shanks or osso bucco and other ‘bone in ‘ cuts, means you are getting the benefits of a bone broth.

Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals. These are the same minerals needed to build and strengthen our bones. The marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids.

In some cuts you may get some connective tissue, which provides glucosamine and chondroitin. These compounds are known to support joint health. All of these animal parts also contain the protein collagen, which turns into gelatine when cooked. This then creates several important amino acids.

As the ingredients simmer away, their nutrients are released into the water in a form your body can easily absorb.


It’s so easy.

The best thing about slow cooker cooking is how easy it is. You put all the ingredients into the pot, turn it on and go to work. When you get home your dinner is ready and waiting. It takes minimal effort to create a nutritious, tasty meal.

So, next time you are thinking about what to cook on a cold evening, think slow cooker.

Till the next post,

Live clean n prosper

(Sources – Huffington Post, bbc Good food, Healing gourmet, Healthline)

A bit about Coconut & Coconut Flour

Todays post is all about Coconut and Coconut flour.

Coconut is such a versatile food and available in several different forms. It is becoming increasingly popular in many different diets due to its many health benefits. I use it in many of the recipes shared on this blog – Choc-Orange Slice, Orange & Coconut Cake, Spiced Pumpkin Muffins, Brownies,

First, what is Coconut?

Botanically speaking, a coconut is a fibrous one-seeded drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed.

Coconut is a seed because it is the reproductive part of the tree. However, coconut is also a fruit because it is a fibrous one-seeded drupe. Finally, coconut is a nut because a loose definition of a nut is nothing but a one-seeded ‘fruit’.

It’s all a bit botanically confusing I think.

It’s very versatile.

Coconuts are used for many things ranging from food to cosmetics.  Coconuts are distinct from other fruits because of the large quantity of clear liquid, “coconut water” or “coconut juice” contained inside.

The coconut flesh can be eaten straight from the shell. It is also dried and shredded, toasted or not. The oil and milk derived from it are commonly used in cooking as well as in soaps and cosmetics.

It has many health benefits

As a food, as it’s incredibly rich in vitamins, minerals, and fibre.

Lauric acid is the most important saturated fat provided by coconuts. It lowers the level of bad cholesterol (LDL) in the body and helps keep your arteries clean and healthy.

The liquid or water is not only a delicious and refreshing drink, it is also rich in electrolytes, enzymes, and minerals. Cytokinin, one of the elements found in coconut water, possesses potent anti-carcinogenic and anti-aging properties.

What is Coconut flour?

Dehydrating and finely grinding the coconut flesh after the oil has been extracted, creates the flour. With a slightly sweet, coconut flavour, coconut flour has a fine texture and can be used to substitute plain flour.

Coconut flour can be used to replace up to 1/3 of plain wheat flour in baking recipes, however about an equal amount of extra liquid will also be needed.

Coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron.

MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

Coconut flour also contains high levels of fibre, which may help keep blood sugar levels in check. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

Additionally, coconut flour contains small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut. The combination of fibre may also benefit your digestion. (Sources – http://www.coconutresearchcenter.org/, https://www.healthline.com, https://www.medicalnewstoday.com )

So, try adding a bit of coconut to your cooking. Whether it is desiccated, milk, oil or flour, will have some form of health benefit.

It also tastes nice.

Till the next post,

Live clean n prosper.