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BEST NUTRITION FOR MENOPAUSE: JAMS, DESSERTS AND SEA VEGETABLES
Jams
There are some very good quality sugar-free jams available including Meridian, Whole Earth and some supermarket brands. If you see a supermarket jam marked ‘sugar-free’, check the label for artificial sweeteners. The jam should be made solely from real fruit. There are also some excellent marmalades. Meridian and Whole Earth also have a range of organic jams.
It has been known for some jam companies to extract the colour from the fruit, e.g. strawberries, during the jam making and then at the end add in artificial colours. The ‘real’ jams may not look quite as bright as these but they taste delicious and, after all, you’re eating them for the taste and quality, not the colour.
Officially the word jam’ means a preserve, which implies that it contains sugar to act as a preservative – so the natural sugar-free jams have to be called spreads. They contain only real fruit and a setting agent such as pectin from limes. The choice of flavours is quite amazing and includes apricot, blackcurrant, kiwi, mixed berry, pineapple, plum, morello cherry, peach and passion-fruit, blackberry and apple, wild blueberry, wild hedgerow fruits and the usual strawberry and raspberry.
There is also another kind of fruit spread from Suma called Pear and Apple Spread which contains the concentrated juice of pears and the concentrated juice of apples. It is very dark and thick, quite unlike ordinary jam, but well worth trying as it is delicious and different. All the other natural jams’ need to be refrigerated once opened because they contain no sugar to act as a preservative. The Suma spread lasts for months unrefrigerated because of its concentrated nature.
Desserts
As you steer away from pre-packaged foods, it becomes more necessary to make your own desserts. For quickness, you can rely on fresh fruit, either whole or in a fruit salad or yoghurt. Baked eating apples are easy to prepare with a stuffing of sultanas. Stewed fruit or compotes can also be made.
Provamel makes a soya carob dessert which is sugar-free and Plamil offers a tinned rice pudding with sultanas. Supermarkets now have a good range of tinned fruit which is packed in fruit juice rather than syrup. Fresh fruit is always preferable but tinned fruit could be added to a fresh fruit salad for variety.
Seaweed/sea vegetables
The name seaweed is rather off-putting and so I prefer to use the term sea vegetables, which is what it is. In the UK, sea vegetables are sold dried in packets in health food shops. They are low in calories, fat-free and have a very good mineral content including the trace minerals zinc, manganese, chromium, selenium and cobalt and the macro minerals calcium, magnesium, iron and iodine. A valid criticism has been that because they arc obviously harvested from the sea they could be laden with heavy toxic metals such as lead, cadmium and mercury. However, if you buy from a reputable company such as Clearspring, you can be assured that the sea vegetables are harvested in clear water away from known areas of pollution where the sea water is regularly tested. After harvesting, the sea vegetables arc also tested independently for heavy metal contamination. Good seaweeds to try are: dulse, kombu (a Japanese form of kelp), wakame, agar, nori, arame and hiziki.
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