There’s a reason why nutritionists regularly promote eating fish as part of a healthy diet. Fish is packed full of heart-healthy omega-3 polyunsaturated fats, which reduce the risk of cardiovascular disease and have benefits for a wide range of conditions like arthritis, inflammatory bowel disease and autoimmune conditions. Fish is also one of the best sources of the mineral iodine as well as lowfat saturated protein, zinc and vitamin B12.
Unfortunately, some fish are healthier and more sustainable than others in Australia due to overfishing, contamination and poor aquaculture practices. It’s important to be wary of fish which are high in mercury (especially if you are a nursing mother or pregnant woman) as well as farmed fish which may be contaminated with antibiotics and chemicals used to control disease. Still, there are plenty of ways to eat healthily and be sustainable while you’re at it. Here are five of the best fish for your health and the environment in Australia.
Sardines
What these fish don’t have in size they sure make up for in health benefits. Australian sardines, also known as pilchards, are caught around the coast of Australia from southern Queensland to Western Australia.
Although sardines are heavily fished in Australia, since they are an extremely fastgrowing species the stock status has been classified as sustainable. Sardines are one of the least contaminated fish since they eat plankton and are at the bottom of the ocean’s food chain. This means they contain much less mercury and other metals compared to most other larger fish, making them a great option for pregnant women and nursing mothers.
Esta historia es de la edición Issue #30, 2020 de Eat Well.
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Esta historia es de la edición Issue #30, 2020 de Eat Well.
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ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.
