Tasty Combos

The BATMAN & ROBIN of the food world Just as Batman and Robin make the most powerful pair in the superhero world, there are certain foods that are more nutritional when combined, rather than solo Do you often find yourself giving into the same old habit of unhealthy eating? If yes, add power foods to your diet and experience the change. Power foods work like miracles to help you beat cravings and re-train your palate to make healthy choices a natural part of your daily routine. But what are these power foods or super foods? Power foods are food items that provide rich levels of various types of nutrients (fibre, potassium, minerals, etc.) that are known to play important roles in fighting heart diseases, minimising certain cancer risks, and also provide other health benefits. With people becoming increasingly health-conscious today, a lot of fitness trainers encourage their clients to include these foods in their daily diet to increase muscle development and stimulate weight loss. You need not strictly stick to these foods, but a regular intake of these power foods can keep you fit, healthy and full of vitality. There are various ways of incorporating them in your diet. The key to enjoying most healthy foods is preparation, seasonality, knowing their true flavour, and identifying your own base flavour profile. Also, understand the role of the five main food groups in your diet and then identify the power foods in those groups. And if you want to pack a bigger nutritional punch, combine certain power foods together. We give you a lowdown of eight such super combos. Inputs by nutritionist Suman Agarwal and fitness guru Shalini Bhargava. shikha.shah@timesgroup.com COMBO 1 PEANUT BUTTER & STRAWBERRIES Strawberries are an excellent source of Vitamin C, while peanut butter is a good source of Vitamin E. So, pump up Vitamin E, which will help prevent macular degeneration (a major cause of blindness), and combine it with C, which will turn Vitamin E into a ‘ready to fight’ form that your body can use. For: Sharp vision Pair the power couple: > Peanut butter and sliced strawberries on a sandwich or toast > Peanut butter and strawberry smoothie COMBO 2 BROCCOLI & SOBA NOODLES When bad LDL cholesterol particles are oxidised, they tend to become plaque in artery walls, leading to heart diseases. German researchers found that antioxidants rutin and Vitamin C work together to halt this process. Rutin is present in buckwheat (the whole grain Japanese staple used to make nutty-tasting soba noodles, pasta etc). And Vitamin C is found in vegetables like broccoli and tomatoes For: A strong heart Pair the power couple: > Stir-fried brocolli florets and chopped tomatoes with soba noodles > Soba noodles with brocolli sauce.COMBO 3 WINE & FISH A popular proverb says ‘Fish, to taste right, must swim three times – in water, in butter, and in wine.’ It was observed through research that Omega-3 from trout, salmon and sardines was absorbed better when these fish were paired with wine. It is believed that resveratrol, which is the ace component of wine, helps in this process of absorption. But drinking too much alcohol is associated with increased breast cancer risk, so limit wine consumption to one or two glasses a day. For: Absorbtion of Omega-3 fatty acids Pair the power couple: > Fish fillet in lemon sauce served with wine > Ovenbaked fish in white wine COMBO 4 ONIONS & CHICKPEAS Iron is required by the body to transport oxygen to its various parts. Iron deficiency can lead to anaemia, fatigue, brain fog and tiredness. A study in the Journal of Agricultural and Food Chemistry says that sulphur compounds in onion and garlic help in the absorption of iron and zinc from grains and legumes, including chickpeas. This combo is a hit among women as they need to be diligent about getting iron in their diet due to blood loss through menstruation. For: Long-lasting energy Pair the power couple: > Indian-style chickpea salad with chopped onions, chaat masala and cilantro > Caramelised onion and chickpea burgers > Chickpea soup with onion and garlic COMBO 5 GREEN TEA & LEMON JUICE Tea has a high content of flavonoids – plant-derived compounds that are antioxidants. And green tea is the best source of a group called catechins that are more powerful than Vitamins C and E in halting oxidative damage to cells. According to a Purdue University report, adding a splash of citrus juice (from lemon, lime, or grapefruit) to green tea reduces the breakdown of its catechins in the digestive system, making them even more readily absorbed by the body. For: Heart-healthy antioxodants Pair the power couple: > Iced green tea with mint and lemon juice > Brewed and chilled green COMBO 6 YOGURT & BANANAS  The deadly combination of yogurt and banana makes for a perfect snack after a workout. Exercising burns glucose and thus lowering of blood sugar is common post workout, especially for people with type 2 diabetes. Yogurt is packed with proteins that help preserve muscle mass and banana is packed with carbs that help in refuelling energy and prevent muscle soreness. To: Refuel post workout Pair the power couple: > Banana smoothie topped with fresh fruits > Banana raita > Muesli with yogurt and banana COMBO 7 TOFU & JALAPEÑOS Chronic inflammation in the body, if worsened, can lead to heart diseases and cancer. Korean scientists have discovered that genistein (an isoflavone found in tofu) when clubbed with capsaicin (an antioxidant) tamed inflammation. Moreover, capsaicin also revs up your metabolism and reduces blood pressure. For: Reducing inflamation Pair the power couple: > Jalapenos stuffed with tofu and baked > Tofu scramble with finely chopped jalapeño and cilantro COMBO 8 SALMON & SESAME SEEDS A study published in the Archives of Internal Medicine found that the sunshine Vitamin, as well as calcium can lower PMS symptoms like cramps, depression, lower back pain etc. by 30 to 40 per cent. Salmon is a good source of Vitamin D and sesame seeds are rich in calcium. Just 85 gm of salmon can provide more than the daily requirement of Vitamin D. Moreover, sesame seeds have other components like calcium magnesium and zinc that aid in bone health. To: Reduce PMS symptoms Pair the power couple: > Crispy grilled salmon or fish tikka with sesame paste or roasted sesame seeds on top > Salmon cooked in sesame seed gravy