Tag Archive | Mint

Tasty Tuesdays – Moroccan-Style Couscous Salad

This couscous salad includes some unique ingredients that complement each other incredibly well!  The original recipe is from 30 Minute Meals: A Commonsense Guide and I have tweaked it with a few healthy adjustments. Although there are many components to this salad, the preparation is fairly straightforward.  My fiancé has mastered this recipe and it is delicious both warm and cold.

Ingredients

  • 2 cups apple juice
  • 2 cups couscous
  • 1/2 red onion
  • 1/3 cup toasted pistachio nuts
  • 8 dried apricots or figs
  • 1/3 cup green olives
  • fresh mint
  • fresh parsley
  • 1 tbsp olive oil
  • 2 tbsp ras el hanout (to create this spice blend yourself please find recipe here)
  • 2 chicken or turkey breasts
  • 1 cup plain yogurt
  • 2 tbsp mint
  • 2 tsp ras el hanout
  • 1 tsp honey

Directions

  • Line a baking sheet with aluminum foil and brush a thin layer of olive oil on it.
  • Preheat the oven to 350°, and put the baking sheet in the oven while it heats up.
  • Cut the chicken or turkey breast into strips and coat with the ras el hanout.
  • Once the oven has reached 350° place the strips on the baking sheet.
  • Cook for 12-15 minutes, flip and cook for another 5 minutes.
  • While the chicken is cooking heat the apple juice in a pot until hot.
  • Put the couscous in a heat-resistant and pour the apple juice overtop.  Cover and let stand for 5 minutes.
  • During this time thinly slice the red onion, apricots (or figs) and green olives.
  • Fluff couscous with a fork and add the onion, pistachios, apricots and green olives.
  • Roughly chop a handful of mint and parsley to add mix in the salad.
  • The final step is to make the yogurt dressing.  Combine the yogurt, chopped mint, ras el hanout and honey in a bowl.
  • To serve, fill a bowl with a generous amount of the couscous salad, lay some strips of chicken or turkey on top, then add a spoonful of the yogurt dressing.

Interesting Facts

Mint comes in many varieties that are available year round (Spirling and Daniels, 2011).  The two most common mints used for cooking are peppermint and spearmint (often simply labelled mint). These aromatic herbs are well known for aiding with intestinal ailments and symptoms such as nausea, abdominal pain, indigestion and bloating.  Research has shown that mint’s soothing qualities are due to its ability to lessen smooth muscle contractions in the intestines by blocking calcium channels while also decreasing the passage of calcium into cells (Baliga and Rao, 2010).  Interestingly, a double blinded placebo-controlled study found that ingesting peppermint oil capsules prior to a colonoscopy lessened procedure time, colonic spasms and pain (Shavakhi, et al., 2012).  A great deal of research has also shown positive results surrounding the topic of irritable bowel syndrome (IBS).  A study by Cappello, et al., (2007) completed a double-blinded study with participants ailed by IBS.  They were given either peppermint oil capsules or a placebo for a series of weeks and results showed an evident decrease in IBS symptoms among 75% of the group taking the peppermint oil capsules.  These results have been mirrored in other studies and are very promising for individuals who unfortunately suffer IBS and other gastric disorders.  Mint has also been shown to improve cognitive functioning.  A noteworthy study demonstrated that peppermint aroma increased both alertness and memory among 144 participants who were randomized to various aromas (Moss, et al., 2008).  In addition to improving cognitive performance, peppermint has an abundance of healthy minerals and vitamins such as fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, omega-3 fatty acids and vitamins A, B and C (USDA, 2012).  Taken as a whole, this breath freshening (Zirwas and Otto, 2010) herbal plant is not only healthy to consume but can be fantastically versatile in fresh fruit salads, mains and soothing tea.

Tasty Tuesdays – Iced Green Tea

I think Green tea is delicious and I prepare this recipe daily.  It’s wonderfully refreshing first thing in the morning and has become a staple in my refrigerator.

Ingredients

  • 2 green tea bags
  • lemon or lime slices

Optional

  • fresh ginger slices
  • fresh mint leaves

Directions

  • Steep green tea in a teapot until it is room temperature, about 4 hours.  If you want to add ginger or mint to this recipe, add the fresh slices or mint leaves to the teapot while the green tea is steeping.
  • Remove the tea bags, ginger slices and/or mint leaves.  Pour tea into a glass jar.
  • Add lemon or lime slices.
  • This should last a couple of days in the refrigerator.

Interesting Facts 

Green tea has been a fundamental beverage in China for thousands of years and has been studied intensely because of its many health benefits.  In fact, there is such an extensive amount of literature on this topic I will only highlight a few of the most interesting points here. There are numerous studies worldwide investigating the use of green tea in combination with anticancer drugs.  In Japan, green tea is even officially declared a cancer preventive beverage (Suganuma et al., 2010). Catechins are the main active compound in green tea with many derivatives, one of the most highly studied being epigallocatechin-3-gallate (EGCG).  This powerful polyphenol has been shown to halt abnormal cell production by preventing messages being sent to growth factors responsible for excessive cellular growth (Siddiqui et al., 2009).  Other studies with EGCG have demonstrated an ability to inhibit blood vessel growth to tumors, which ultimately slow their proliferation (Lamy et al., 2002).  Green tea is not only an effective chemopreventive agent (Mukhtar, et al., 1999) but animal studies have also shown it to have considerable cardiovascular protective properties (Kuriyama et al., 2006), including the ability to significantly lower total and LDL cholesterol levels (Kim et al., 2011).  Given that heart disease and cancer are leading causes of death (WHO, 2011) it would be wise to include green tea in your daily beverage consumption.  Just try it, it’s delicious!


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