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Active Retirees : Active Retirees April-May 2012
The ‘seeds’ inside a pomegranate are called arils. To remove them from the fruit, start by cutting the top and bottom off the pomegranate, then score the fruit from top to bottom along each section of white membrane. Pull the pomegranate apart into pieces along the scoring, and place the pieces in a bowl of cold water. Using your fingers, loosen the arils from the membrane and allow them to sink to the bottom. The membrane will float to the top. Scoop the membrane from water and strain the arils. They are now ready to serve, and you aren’t covered in pink juice! The arils can also be stored in the fridge for a couple of weeks, or frozen for months. Just lay the arils in a single layer on baking paper and put them in the freezer. Once frozen, transfer to a container and return to the freezer for storage. Salmon and spinach frittata Serves 6 Ingredients • 2 tbs olive oil • 1 leek, white part only, thinly sliced • 1 clove garlic, crushed • 6 free-range eggs • 2 tbs chopped dill, plus 1 tsp extra • 1 small bunch baby spinach, washed and roughly chopped • 225g smoked salmon, sliced Method 1. Heat a non-stick frying pan with metal handle over medium heat, add 1 tbs olive oil and gently cook the leek and garlic until softened and fragrant. Remove from pan. 2. Beat eggs, add leek, garlic, dill, spinach leaves and half of the salmon slices, and season with salt and pepper. 3. Preheat grill. 4. Add remaining olive oil to pan over low heat. Tip in egg mixture and gently arrange remaining salmon slices on top. Cook over low heat until set around edge, but still wobbly in the centre. Transfer to the grill to finish cooking. 5. Gently slide frittata onto serving plate, scatter extra dill over, slice and serve. Pomegranate and pistachio salad Serves 4 Ingredients • 50g pistachio kernels • 1 bunch baby spinach • 50g rocket • Half baby fennel bulb, thinly sliced • 1 pomegranate • 2 tbs mint, chopped • 1 tbs continental parsley, chopped • 1 tbs high-quality balsamic vinegar • 3 tbs extra virgin olive oil Method 1. Add the pistachio kernels to a dry pan over medium heat and stir until toasted, taking care not to let them burn (this can happen quite quickly). Set aside to cool. 2. Wash and spin-dry the rocket and spinach. Arrange on a large serving platter, followed by the thin slices of fennel. 3. Remove the edible arils from the pomegranate. (See ‘Pomegranate how to’.) Scatter these over the salad, along with the chopped herbs and toasted pistachio kernels. 4. Whisk together the vinegar and olive oil, along with a pinch of salt and pepper, and drizzle over the salad just before serving. GET A BOTTLE OPEN! Selenium can also support eye health. So what’s selenium and how do you get it? Well, it’s in Brazil nuts, eggs, most vegetables, dairy products and chicken, but our favourite selenium source is brewer’s yeast. That’s right – beer! As always, moderation is the key. Cooking for vision The vitamins and minerals in your food can also play an important role in keeping your eyes in tip top shape. Omega three, antioxidants, Vitamins A and E, and lutein can all support eye health. This means loading up on eggs, leafy greens, nuts, oily fish and antioxidant-rich fruits and berries. POMEGRANATE HOW TO HEALTH 38 | www.probussouthpacific.org Thinkstock
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