Sustainable diets




Fad diets have been around forever! From juice cleanses, grapefruit for breakfast, 5:2, keto, the list goes on and on. But what are some of the diets that are not only good for your body but good for the environment? Gone are the days where people ONLY cared about their waistline, we now are focusing more on how we FEEL, and people are becoming more environmentally conscious. Due in some part to the vast number of documentaries on Netflix, but also to the fact that it is scientifically proven that what we put into our bodies gratefully determines everything from our weight to our mood, to our skin health.

We have listed some of the more common diets that are good for your health and the environment:


VEGETARIAN

The vegetarian diet involves abstaining from eating meat, fish and poultry. To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. Not eating livestock limits greenhouse gas emissions and stress on the natural environment due to the large amount of energy required in the production of animal products.

PESCATARIAN

A pescatarian diet typically includes vegetables, grains and pulses along with fish and other seafood, but generally excludes meat and sometimes dairy. The pescatarian diet is widely accepted as being a nutritious choice due to the known benefits of a vegetarian lifestyle, coupled with high-protein, lean white fish and omega-3 fatty acids found in oily fish including salmon, mackerel, herring and fresh tuna. This style of eating has shown a reduced risk of developing conditions such as type 2 diabetes, high blood pressure and obesity, all of which are risk factors for heart disease. A 2014 study calculated that diets of fish eaters caused 46% less greenhouse gas emissions than the diets of people who ate at least a serving of meat a day.

VEGAN

A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants. Vegans do not eat foods that come from animals, including dairy products and eggs. Reasons for following a vegan diet can include preventing cruelty to animals, environmental considerations, or simply looking to lose weight and lead a healthier lifestyle. Fresh produce can be prepared at home. Some ready-made vegan meals are available in major grocery stores and specialist outlets. Food packaging should state that the contents are vegan-friendly, or prepared in a completely meat-free kitchen.


Here are a couple of recipes we love for glowing skin:


Sicilian sardine pasta recipe that's flavoured with fennel fronds and sweet sultanas.

INGREDIENTS

  • 300g bucatini or other long dried pasta

  • 150ml extra virgin olive oil

  • 2 cups (140g) fresh breadcrumbs

  • 1 large onion, finely chopped

  • 1 small fennel bulb, finely chopped, fronds reserved

  • 1 1/2 tbs tomato paste

  • 4 anchovies, drained on paper towel

  • 1/4 cup (60ml) white wine

  • 12 fresh sardine fillets

  • 1/3 cup (55g) sultanas

  • 1/3 cup (50g) pine nuts, toasted

  • Generous pinch saffron threads


METHOD

1.Cook pasta in a large saucepan of boiling salted water according to packet instructions. Drain, reserving 1 cup (250ml) water.

2.Meanwhile, heat half the oil in a frypan over medium heat, then add breadcrumbs and cook, tossing, for 2-3 minutes until golden. Transfer crumbs to a bowl and wipe pan clean.


3.Heat remaining 75ml oil in the pan over medium heat.


4. Add onion and fennel, and cook, stirring, for 2-3 minutes until translucent. Add tomato paste and cook, stirring, for a few seconds. Add anchovies and cook, stirring, for 1 minute or until melted and combined. Add wine and bring to a simmer. Add sardine fillets, sultanas, pine nuts and saffron, then stir to combine. Add enough of the reserved cooking water to loosen the mixture, then cook, stirring occasionally, for 5-6 minutes until slightly reduced. Season, then toss sauce with the bucatini.


5.To serve, scatter the pasta with the toasted breadcrumbs and top with the reserved fennel fronds.




Combining a mix of seafood, family dinners with this mini fish pie is an definite must. Best served with a light salad and good company.

INGREDIENTS

  • 1 cup (250ml) white wine

  • 1 tbs finely chopped dill, stalks reserved

  • 1 tbs finely chopped tarragon, stalks reserved

  • 1 tbs finely chopped flat-leaf parsley, stalks reserved

  • 1 leek, thinly sliced

  • 3 eschalots, thinly sliced

  • 250g skinless salmon fillet, cut into 4cm pieces.

  • 250g green prawns, peeled, deveined

  • 8 scallops, roe removed, halved

  • 25g plain flour

  • 250g unsalted butter, softened

  • 300ml pure (thin) cream

  • 1kg King Edward potatoes, peeled, chopped

  • 100ml milk

  • 2 egg yolks

  • Salad leaves, to serve

METHOD

1. Preheat the oven to 180°C.


2.Place the wine and 1 cup (250ml) water in a large frypan over medium heat. Add the herb stalks, leek, eschalot and 1 teaspoon coarsely ground black pepper. Bring to a simmer and cook for 2 minutes or until the flavours infuse.


3. Add the salmon and poach, turning, for 2 minutes. Add the prawns and scallops and cook for a further 1 minute until the seafood just changes colour. Remove the seafood using a slotted spoon and transfer to a clean bowl. Set aside.

4. In a small bowl, mix together flour and 25g butter. Remove herb stalks from the pan and return stock to medium-low heat. Bring to a gentle simmer, then add the butter mixture, 1 tablespoon at a time, whisking to combine after each addition. Season and cook, stirring, for 3 minutes until thick. Add cream and cook for a further 2 minutes. Allow to cool.


5. Place potato in a large saucepan of cold, salted water. Bring to a boil and simmer for 12-15 minutes until the potatoes are tender. Drain and pass through a potato ricer or mash until smooth with a potato masher. While the potato is still hot, beat in the remaining 225g butter. Add the milk and egg yolks, season and set aside.


6.Fold the seafood and chopped herbs into the cooled sauce and divide among four 350ml ovenproof dishes. Pipe over the potato and cook for 15-20 minutes until bubbling and golden. Remove from oven and serve with salad leaves.

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