76 July 2013 www.womanthismonth.com didn’t know about until I researched it online,” she admits. Quinoa is a protein-rich seed that has garnered global attention as the new superfood due to its nutritional value and its ability to act like a wholegrain such as rice. “If you don’t know basic ingredients, then you feel afraid and say I am not going to touch it,” she says. Say no to processed foods Why would we need processed foods when all the ingredients for good wholesome foods are all around us? How can you not see them? “You see the farmers on the street selling their produce. They have the basic ingredients for a good pasta sauce such as tomatoes and herbs such as parsley, coriander and arugula to make pesto. It’s easy to make and you can jar it and put in the fridge for more meals,” encourages Roaya. Bahrain’s soil is fertile, producing a variety of seasonal vegetables including okra, aubergine, carrots, cucumbers, herbs and a variety of lettuces. Roaya also advises a visit to the fish market for good local and inexpensive fish that can be cut and filleted by the fish monger. The key is to plan your meals for the week and you will be less tempted to eat out or order in. What is clean eating? Our expert: Clean Eating, cleaneating.com Clean eating, according to the American magazine Clean Eating, is defined as consuming food in its most natural state or as close to it as possible. Clean eating is not a diet but it is a lifestyle approach to food and how it is prepared. Nutritionists agree that clean eating is a sensible approach to a healthy lifestyle. Purported benefits included a trimmer you, brighter skin, higher energy levels and an increase in general health. The first steps l Buy local and organic. Take control of the foods you buy and source local fresh produce and as much as its available, organic meats, eggs and dairy. While buying organic meat and dairy on the island can be a challenge, finding local fresh produce is a breeze with roadside stalls and weekend markets teeming with seasonal greens. l Avoid processed or refined foods. Instead of white breads, flour, pasta and rice, choose the whole grain alternatives. l Watch fats. Avoid anything high in saturated and trans fats and consume ‘heart smart’ fats such as essential fatty acids found in fish, some seeds and dark leafy greens. l Eat plenty of fresh fruits and vegetables. Use seasonal produce and if cooking, steam, bake or lightly sauté to maintain as many nutrients as possible. l Eat meals and snacks. Eating three meals a day plus having two to three healthy snacks throughout the day is the most efficient way to stay energised and burn calories. l Drink water. Drink at least two litres of water daily and limit your alcohol intake to preferably one glass of antioxidant-rich red wine a day. l Read the labels. The longer the list, the less clean the food will be. Call 17 305-031 or email [email protected]. LIFESTYLE | wellbeing Clean eating in Ramadan There is no better time to consider clean eating than during the Holy Month, which provides a unique opportunity to change our poor dietary habits in exchange for healthy eating. Fasting involves both a spiritual and physical journey and the cleansing of the soul. Enjoying good wholesome food during non-fasting hours is vital to this journey. While clean eating is a ‘back to basics’ approach to a healthy lifestyle, many people are not interested in the basics and go straight to attempting complicated dishes. This is why Roaya offers ‘back to basic’ courses at night throughout Ramadan. The three-day course will cover topics like home-grown and locally abundant herbs and spices, rice and beyond, the perfect egg dishes, how to make your own stocks, pantry must-haves, recycling your daily leftovers, the dos and don’ts of frozen foods, and oil varieties and their benefits.
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