NUTRILOGICA

A popular Thai dessert, especially eaten when mangoes are in season. Fortunately, some varieties of mango are available all year round. Though they vary in flavour, sweetness and texture. Mango is full of nutrients particularly vitamin C and A, antioxidant polyphenols and fibre, which has been shown to improve constipation and lower inflammation. Sticky rice is sometimes called glutinous rice but it is gluten-free. I added turmeric, which gives the bright yellow colour to the

Beat the heatwave with this cool and spicy salad inspired by the original 'Green Papaya salad', a popular Thai dish. Of course you can use green papaya in this recipe (you may be able to find green papaya in Asian groceries but they are quite expensive). I prefer carrot as it gives natural sweetness to this dish so I only need a small amount of palm sugar to balance the taste. This colourful orange carrot is rich in beta-carotene, an antioxidant compound that protects your bo

A study demonstrated the effectiveness of apple polyphenols in inhibiting facial skin pigmentation induced by UV irradiation in healthy women (aged 20-39 years) taking apple polyphenol supplements orally for 12 weeks. It was shown to reduce the formation of superoxide radicals and protect against the oxidative stress suggesting a powerful antioxidant activity, which resulted in the inhibition of melanogenesis (dark brown pigment production) caused by UV irradiation. The major

Rice pudding is one of the most popular desserts in many countries. It is usually made with white rice, milk or cream and sugar - delicious!... but not ideal as the simple carb is going to spike your blood sugar level. Here I have another version of rice pudding made with black sticky rice which not only contains more fibre (approx. 5%) than white rice, but is also rich in antioxidants called anthocyanins, the bioactive compounds that give it natural deep purple colour. You c

We want to obtain the most nutrients from the food we eat. However, the way we cook our foods can have a significant impact on the nutrient content of foods. Most vitamins from fruits and vegetables are lost during storage and cooking, and therefore buying them from local sources and eating them raw may be the best way to maximise the nutrient intake. However, this is not always the case as other foods such as grains, beans, legumes and most animal products need to be cooked