This recipe is a delicious side dish – or a meal on its own! The flavours are beautifully fresh, and something about the combination of ingredients feels very special; the kind of thing to make when you need some luxury in your life. Full of good fats and bold flavours, you’ll only need a little to feel satisfied.

Nutritional information:

Chilli and metabolism

Can food speed up our metabolic rate and, ultimately, help us lose weight? All food increases our metabolic rate to some extent (the body uses energy to digest and process food, called food’s thermic effect). Research has proven that some ingredients might increase this effect more than others, including chilli peppers (with the active ingredient capsaicin). Some studies have shown that adding 30mg capsaicin (in 10g chilli) to a meal increases energy expenditure by 20 – 60kJ per meal (depending on the chilli’s heat). Other evidence demonstrates very little effect on metabolic rate. Therefore, although chilli may cause some form of metabolic response in the body, it will contribute to only small differences in our daily energy output.

Prawns and cholesterol

Previously condemned as a “high cholesterol food” and bad for heart health; now vindicated, following further studies on the effect of prawns and shrimps on blood cholesterol levels. Except for total cholesterol levels, prawns are low in total fat and saturated fat – the latter being the actual culprit that increases blood LDL or bad cholesterol. Prawns are also high in omega 3 fatty acids that are heart protective. A study done on American men consuming 300g shrimps a day showed that, although shrimp consumption increased LDL cholesterol, it also increased HDL or good cholesterol. It decreased another type of “bad” cholesterol too, called triglycerides, linked to heart disease risk as it may contribute to hardening of the arteries. In a study done in 2015, decreased HDL was linked to reducing inflammation, a major role player in the development of heart  disease. Therefore, raised HDL levels are desirable. So, next time, no need to think twice about that extra helping of prawns!

Avocado

This unique fruit, native to Mexico and Central America, is the only fruit that provides substantial amounts of heart healthy fats to the body. Avos, also known as alligator pears or butter fruit, have numerous health benefits. They contain lutein and zeaxanthin that promote eye health, minimising damage caused by ultraviolet light and protecting against macular degeneration. Avocados are high in vitamin K, an important nutrient in maintaining healthy bones. They’re also a good source of folate, which plays an important role in cancer prevention, the normal development of an unborn baby and reducing the risk of depression. Although the total energy and total fat is high, avocados have also been shown to assist with satiety, blood sugar control and weight management.

Recipe and styling by Claire Ferrandi

Photography by Dylan Swart

Resources to the nutritional information