b'The Great Eastern Mail OCTOBER 07, 2022 13food & wineserves4-6The best fruits for anti-inflammatory benefitsNatures original desserts, naturally sweet fruits are particularly abundant in anti-inflammatory compounds, which are importantin protecting our bodies from heart disease, diabetes, and certainforms of cancer and bowel disease. E ATING at least one- Applesand reduced risk of gout Spanakorizo and-a-half to two cupsMaybe its true what they sayattacks with cherry intake. of diverse fruits everyabout an apple a day: a studyThe high levels of phenolic day can boost antioxidantof nearly 35,000 women,compounds in cherries, which activity. While all fruitsfound that consumption ofhave been shown to reduce tend to be rich in disease- this fruitalong with itsinflammation, may be behind protective nutrients, somerelative, pearswas linkedthose benefits.(Greek Spinach and Rice) have received particularwith a lower risk of deathGrapes er, vitamins attention in the nutritionfrom heart disease. TheThese succulent fruits are world for their anti- star components of applesbursting with fib inflammatory benefits.fiber, vitamin C, pectin,C and K, and powerful ingredients Berries and polyphenolshavephytochemicals, especially 500g baby spinach leaves (optional) From strawberries andbeen associated with anti- the resveratrol found in redcup olive oil 2 tablespoons finely chopped freshblackberries to cranberriesinflammatory effects andgrapes.1 small leek, finely chopped parsley and blue berries, thesean increase in beneficialCitrus2 cloves garlic, thinly sliced Greek feta (on top) gemlike fruits are particularlymicrobes in the gut. Oranges, grapefruit, lemons, 1cups medium grain rice salt and pepper potent in antioxidant andStone fruits and limes are rich in vitamin 3cups chicken (or vegetable) stock 2 tablespoons freshly squeezed lemonanti-inflammatory activity.Cherries, peaches, apricots,C. They also contain fiber, 2 tablespoons finely chopped fresh dilljuice Along with fiber and vitaminand plums all contain fiber,potassium, calcium, B C, berries possess plantvitamin C, potassium, andvitamins, copper, and anti-pigment phytochemicals,a variety of phytochemicalsinflammatory phytochemicals method such as anthocyanins andassociated with their colors.such as flavonoids and 1.Heat oil in saucepan over medium heat. Add leek and garlic, and saute until leek is soft. Add rice,ellagic acid, which may beFor example, cherries havecarotenoids. The nutrients stirring to coat with the oil. Add 3 cups of the chicken stock, 1 cup at a time, waiting for stock tobehind their health benefits.been linked to reducefound in citrus fruits have be absorbed before adding next cup. Reduce heat, cover and simmer for 8 minutes, stirring onceStudies have linked increasedaverage blood sugar andbeen shown to have heart-to make sure rice doesnt stick to bottom of the pan. Stir in spinach and remaining stock andberry consumption withimprove cholesterol andprotective effects, such as simmer for a further 3 minutes or until rice is just cooked. lower risks of heart disease,blood pressure. Studiesimprovements in blood2.Remove pan from heat and stir in dill (if using) and parsley. Top with Greek feta and season withAlzheimers disease, andhave shown reduced paincholesterol, blood sugar, and salt and pepper and add the lemon juice. Serve hot or cold. diabetes. and soreness after exerciseblood vessel function.You cant resistB A K I N GF R E S H-6D AY SAW E E KGREAT RANGE OF BREAD VARIETIES, PIES, PASTIES, BISCUITS & SLICES, QUICHE AND SAUSAGE ROLLS + MORE! WE ALSO HAVE COFFEE, HOT CHOCOLATE AND CHAI LATTEVISIT ONE OF OUR 2 BAKERIESGIPPSLANDS BAKEHOUSE BAIRNSDALES BAKEHOUSE235 THE ESPLANADE,75 NICHOLSON ST, LAKES ENTRANCE BAIRNSDALE 5152 5312'