MEDITERRANEAN DIET. SEAFOOD PAELLA.

This is a typical Spanish dish that is easy to cook, tasty and full of nutrients.

INGREDIENTS

For four people:

• Virgin olive oil.

• 1 Pepper.

• 1 Tomato.

• 1 Squid.

• ½ kg of mussels.

• Prawns, king prawns, shrimps (usually four to eight units, roughly two per person).

• ½ kg of rice.

• A pinch of salt.

• 1 litre of water, (without taking into account the water that is used to cook the mussels in).

• Saffron (if available).

• Garlic.

• Parsley.

METHOD.

1. A ‘sofrito’ is prepared with sizzling olive oil, pepper, tomato and squid, (which has been previously cleaned and cut into rings).

2. The rice is then added to the ‘sofrito’ along with the mussels (which have been cooked separately) water is then added to all these ingredients after they have been stirred together a number of times.

3. When the rice is almost fully cooked, the prawns, garlic (which has been cut previously into small pieces) parsley and saffron (if available) are added.

4. Leave the rice to rest for two minutes after it is cooked with a clean dishtowel on top.

PROPERTIES:

• The dish is full of vitamins and antioxidants as number of them are present in the oil, tomato, pepper, garlic, and parsley that protect us against cancer and cardiovascular diseases.

• The Omega 3s present in seafood help us to prevent cardiovascular accidents, skin pathologies and inflammatory processes.

• The high levels of Iron, Vitamin B12 and Folic Acid make the dish invaluable against the development of anaemia.

• The carbohydrates derived from the rice provides us with the energy that we need to be active, and the protein derived from the seafood contributes to the development of muscle mass.

• The seafood paella is considered to be one of the star dishes of the Mediterranean diet due to its taste and properties. 

So, enjoy!.

Mediterranean ‘Sofrito’. A Fountain of Health.

The famous ‘Mediterranean Sofrito’ is a sautéed sauce base made with virgin olive oil, red and green pepper, onion and garlic and it is a base for a number of dishes in Mediterranean cooking.

Studies conducted in 2013 by researchers from the University of Barcelona (Spain) and published the prestigious journal ‘Food Chemistry’ showed the numerous properties present within this dish.

More than 40 antioxidants such as Polyphenols, Carotenes, Quercetin and Monounsaturated Fatty Acids were found in this dish, which ingested together had more properties than if they had been ingested separately.

The components present in the dish make it a great protector of cardiovascular health against diseases such as Heart Attacks, Thrombosis, etc. as well as against degenerative diseases such as Cancer, Alzheimer’s, Parkinson’s, Arthritis, etc.

It is very easy to make.

Ingredients for 4 people:
4 Tablespoons of virgin olive oil.

1 Red pepper.

1 Green pepper.

1 Large onion.

2 Cloves of garlic.

Tomato Juice.

Make sure that the oil is hot and then add the ingredients after having chopped them into small pieces; you only need to add a small quantity of tomato juice if the oil is absorbed into the vegetables, this way we avoid increasing the amount of calories in the meal.

It is delicious when it is added to lentils, chickpeas, white kidney beans, fish, meat, etc. and let us not forget, when it is part of the famous Spanish seafood/vegetable ‘Paella’.

Enjoy!!

Dr J. Hurtado Martínez

Medical Director of HealthSalus

Pomegranate, fruit of youth.

Originated in Asia and now extended throughout the world, the pomegranate is one of the fruits that have the greatest number of unknown properties eventhough recent studies are bringing them to light.

Joint studies conducted by the Universities of Murcia (Spain), Porto (Portugal) and Massachusetts (USA) show that only 250ml of juice contains 2.000 antioxidants, out of the 5.000 to 6.000 that are needed daily, and from which now only 3.000 are ingested due to the deficiency present in fruits, vegetables and other foods.

The amount of antioxidants that pomegranates possess exceed 3 times over those in green tea, acting as stimulants in the production of collagen and elastin, which are the greatest regenerators of the skin.

The large quantity of a number of Acids present in pomegranates, named Omega 5, which act similarly to Omega 3 and 6, decrease the levels of cholesterol and arteriosclerosis, improving blood flow and in turn, prevent heart attacks and cerebrovascular accidents.

It would also improve sexual dysfunction in men due the increase in the flexibility of the vessels located in the pelvic area.

Pomegranates are a potent diuretic due to the high levels of potassium present, and therefore contribute to the monitoring of hypertension.

It encourages the elimination of Uric Acid, as it prevents its accumulation and therefore preventing the development of gout.

It has a high level of Vit. C, B6 and E, which would boost the body’s immune system.

Due to its vast quantity of fibre and its low amount of calories, it is recommended in weight loss diets, and due to its astringent effect, it aids problems of diahorrheas and gas.

Numbers of studies and investigations are geared towards demonstrating that the pomegranate has a protective effect over prostate, colon, lung and breast cancer, as well as aiding in the prevention of degenerative diseases such as Alzheimer’s, Dementia, Parkinson’s, Memory Loss, etc.

A glass of fresh pomegranate juice accompanied by a plate of legumes, such as lentils or a plate of vegetables such as spinach, etc. would aid in the absorption of Iron by the body due to its high content of Vit.C and would in turn aid in the prevention and treatment of anaemia.

And it is also a pleasure to have as a refreshing drink.

Dr. J. Hurtado Martínez

Medical Director of HealthSalus