Pumpkin goulash soup

Autumn is an inspiring time for me. I love the warm colours and comforting sweetness of vegetables like winter squash.

With Halloween approaching, the shops are full of pumpkins. The type of pumpkins used for carving jack-o'-lanterns are generally not very tasty, so don't try to use them in cooking. Here's one I carved last year.

Instead, you can buy other multi-coloured varieties of winter squash, such as Blue Hubbard, Acorn, Kabocha, Delicata and Spaghetti squash, each with their own unique texture and flavour. I particularly like the orange ones that look like mini pumpkins (var. Kabocha).

Winter squash, like other richly coloured vegetables, are excellent sources of carotenes – the darker the colour, the higher the concentration. They're also a very good source of vitamins C and B1, folic acid, vitamin B5, potassium and dietary fibre; and a good source of vitamins B3 and B6.

Like other carotene-rich vegetables, winter squash have been shown to have a protective effect against many cancers, including lung cancer. Diets rich in carotenes also appear to protect against type 2 diabetes. Pumpkin seeds have been shown to be helpful in reducing symptoms of benign prostatic hyperplasia.

In this recipe, I combined sweet orange winter squash, with red and yellow bell peppers, tomatoes, potato, onions and smoked paprika to create a colourful, satisfying and antioxidant-rich soup, with a delicately smoky flavour.

Bell peppers are extremely nutrient dense. They are low in calories but high in vitamin C, beta-carotene, vitamin K, thiamine, folic acid and vitamin B6.

Bell peppers are also a very good source of phytochemicals with exceptional antioxidant activity, such as chlorogenic acid, coumeric acid, and zeaxanthin.

Studies in Italy have shown that consumption of bell peppers reduced risk for cataract surgery and also had a protective effect against cataracts.

Like tomatoes, red bell peppers also contain lycopene, which is known to protect against cancer and heart disease. Lycopene has been shown to be particularly protective against prostate cancer.

Bell peppers also contain capsaicin, flavonoids and vitamin C, which have been shown to prevent blood clot formation and reduce risk of heart attacks and stroke.

Ingredients

• 1-2 tsp olive oil or 1 tbsp water
• 1 pinch sea salt
• 2 onions (200g/7oz), peeled and chopped
• ½ winter squash (680g/24oz), peeled and chopped
• 1 red pepper, washed, de-seeded and chopped into small pieces
• 1 yellow pepper, washed, de-seeded and chopped into small pieces
• 1 medium potato, peeled and chopped
• 1 can (400g/14oz) chopped tomatoes
• 2-3 tsp smoked paprika
• 1 tbsp sweet white miso, diluted in a little water
• Chopped fresh herbs to garnish

Method

Heat oil or water in a pan, add a pinch of salt and the onions and sweat for 5 minutes until onions are soft and translucent.

Add chopped winter squash, red pepper, yellow pepper, potato, tomatoes and smoked paprika and simmer on a low heat for 20-25 minutes, until vegetables are soft.

Partially blend soup with a hand blender, so the vegetables are reduced to small chunks. Add miso little by little to taste.

Garnish with fresh herbs and serve hot.

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Nutrient information

Holy Basil Tea

Browsing in the herbal tea section of my local whole food shop, I was drawn to a pale blue-green box labelled “Tulsi”.  What is it and what are its reported benefits?

Tulsi, also known as Holy Basil (Ocimum sanctum, now called Ocimum tenuiflorum), is a herb native to India.  It is sacred in the Hindu religious tradition - tulsi translates as "incomparable one" - and is believed to protect against misfortune and to represent purity, harmony, serenity and luck.  If you go to India, you will see holy basil growing in profusion around Hindu temples as well as in many Hindu homes.

According to Ayurvedic tradition, holy basil is one of the best herbs to prepare the heart and mind for spiritual practices.  It is said that it performs the indispensable spiritual function of balancing and toning the energetic chakra system.  Holy basil opens the heart and the mind, bestowing the energy of love and devotion (bhakti). Sacred to Vishnu and Krishna, it strengthens faith, compassion and clarity.  Water mixed with the petals is given to the dying to raise their departing souls to heaven.

According to Hindu mythology, Tulsi is the divine consort of Lord Vishnu (the Preserver/Protector).  According to one legend, Tulsi approached Lord Vishnu’s abode as a destitute woman seeking shelter.  Lakshmi, Lord Vishnu’s chief consort did not allow her inside.  Tulsi waited patiently in the courtyard for the Lord. Humiliated at the treatment, her feet sprouted roots and her hands sprouted branches and she turned into a fragrant plant.  The Lord was very pleased with Tulsi’s devotion and granted her the status of his consort.

Holy Basil comes in red and green varieties, both with a strong, pleasant aroma. More clove-like than that of culinary basil, holy basil has been used for centuries to treat a variety of medical conditions.

A variety of biologically active compounds has been isolated from the leaves including ursolic acid, apigenin, luteolin, eugenol, cardinine, cubenol, borneol, vallinin, linolenic acid, oleic acid, orientin, circineol, vitamin A and vitamin C.  Numerous medicinal properties have been claimed for holy basil, including analgesic activity; anti-arthritic activity; anti-inflammatory activity; anti-ulcer activity; immune modulatory activity; anti-cancer activity; anti-convulsant activity; anti-diabetic activity; anti-bacterial, anti-fungal and anti-viral activity; anti-malarial activity; anti-stress activity in addition to possessing useful memory enhancer and neuroprotective activity (1).

The different types of basils have different scents due to their different essential oils.  The strong clove scent of sweet basil is derived from eugenol.

In Ayurvedic medicine, holy basil is believed to be an adaptogen.  Adaptogenic herbs are said to improve the body's ability to resist environmental stressors.  In the 21st century, many adherents of adaptogens claim that these herbs promote the health of the adrenal glands, which in turn regulate immune response, emotions and bodily reactions to stress.

There is growing interest in scientific evidence indicating that plant-derived polyphenols such as ursolic acid influence gene expression via epigenetic mechanisms (2).  These may explain the adaptogenic effects observed by practitioners of Ayurveda.

Ursolic acid, one of the polyphenol components of holy basil, is known to be an inhibitor of enzymes called histone deacetylases (HDAC).  Histone deacetylases regulate the acetylation of a variety of histone and non-histone proteins, controlling the transcription and regulation of genes involved in cell cycle control, proliferation, survival, DNA repair and differentiation (3).  Some HDAC inhibitors are used as drugs in the treatment of cancer, reactivating dormant tumour suppressor genes, leading to programmed cell death or apoptosis (4).

In Ayurvedic medicine, holy basil is used to treat respiratory system disorders and is said to promote the removal of catarrhal matter and phlegm from the bronchial tube.  A decoction of the leaves, with honey and ginger is an effective remedy for bronchitis, asthma, influenza, cough and cold.  The active ingredient related to this use is thought to be eugenol.

Modern research on holy basil suggests that holy basil contains powerful antioxidants and it may be hepatoprotective (liver protecting).  Also, preliminary clinical studies are investigating holy basil's effect on ulcers and blood sugar levels in type 2 diabetics (5).

Holy basil has generally recognized as safe (GRAS) status in the United States.

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References

1.  http://www.apjtb.com/press/2012/B883.pdf
2.  http://www.sciencedirect.com/science/article/pii/S0006295210004703
3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127396/
4.  http://www.ncbi.nlm.nih.gov/pubmed/18437899
5.  http://www.sciencedirect.com/science/article/pii/S1874939910000817

Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

February and March are the best months of the year for eating purple sprouting broccoli. Eat it freshly picked if possible.

Though low in calories, broccoli is one of the most nutrient-dense foods. It is especially rich in vitamin C. A one-cup serving of broccoli contains about the same amount of protein as a cup of corn or rice but less than one-third of the calories.

Broccoli is an excellent source of vitamins K, C and A, as well as folic acid and fibre. It is also a very good source of phosphorus, potassium, magnesium and vitamins B6 and E.

It contains substances called glucosinolates, which have powerful anti-cancer properties, and the carotenoid lutein, which is a potent antioxidant and is protective against macular degeneration in eyes.

Recipe for Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

Ingredients

• Broccoli (cut into florets). Ordinary broccoli can also be used.
• Sugar snap peas
• 2 red onions (cut in rings)
• ½ cup sweetcorn

Dressing

• 1 tbsp tahini
• 1 tsp whole grain mustard
• 1 tbsp brown rice vinegar
• 1 tbsp white miso
• 1 tbsp apple juice concentrate
• Boiling water as required

Method

• Bring a pot of water to boil and add a pinch of salt
• Boil the vegetables one at a time for 1-3 minutes, depending on texture and size, leaving them crunchy and crisp, keeping the ones with the strongest colour and flavour to the end. When the red onion has been boiled (1-2 minutes), rinse under cold water, put on a plate and sprinkle immediately with umeboshi vinegar which will help to maintain the red colour
• If the vegetables are not to be eaten immediately, rinse them under cold water to stop the cooking process and maintain their colour and texture.
• Mix ingredients for the dressing and serve on the side.

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