This week on the blog we have been looking at men’s health. Men are facing a health crisis with prostate cancer being the number one registered cancer for men in New Zealand.
Nourishing nutrient levels is important for prostate health. Selenium has been found to be deficient in our soils and blood levels of New Zealand's population are at 1.1% which is very low. Research shows selenium levels need to be above 1.6% and 1.7% to have an anticancer effect. Eating 2-5 brazil nuts a day and including a multivitamin your diet will help boost your selenium levels.
This delicious Brazil nut crusted chicken recipe is an easy, gluten-free wholesome meal the whole family can enjoy. Full of nutrients to nourish men’s health, including:
- Selenium: Brazil nuts are a great source of selenium. Selenium is a key mineral for making selenoproteins. One of the most important selenoproteins is glutathione, an antioxidant that supports detoxification and has been shown to have anticancer effects.
- Zinc: Chicken, seafood (especially oysters) and red meat are good sources of zinc. Zinc is a vital nutrient for healthy immune function, energy and metabolic regulation, as it is needed to make insulin.
- Vitamin C: Tomatoes are rich in vitamin C, as are many fresh fruit and vegetables. Vitamin C boosts the manufacture of antibody molecules required to assist the body in the defense of bacteria and viruses.
Brazil Nut Crusted Chicken
Ingredients:
- 2 Tbsp coconut oil
- 150 grams Brazil nuts
- 1 garlic clove
- Rind of 1 lemon
- ¼ cup plain greek yoghurt with probiotics
- 2 large chicken breasts
- 8 large tomatoes
- Handful of cherry tomatoes
- 1 red onion
- A few sprigs of fresh thyme
- Handful of spinach
Instructions:
Step 1:
- Combine Brazil nuts, garlic and lemon in a blender to make a crumb mix.
- Place yoghurt in a dish, roll the chicken in the yoghurt evenly covering each side.
- Coat the chicken in the crumb mix, pressing to secure.
- Transfer to a plate, cover and refrigerate for 30 minutes.
Step 2:
- Preheat oven to 160°C fan-forced. Use 1 Tbsp of coconut oil to grease your dish.
- Place tomatoes and onions in a roasting dish.
- Sprinkle fresh thyme and oregano over the dish and season with salt and pepper.
- Bake tomato and onion mix for 40 minutes or until tender.
Step 3:
- Place 1 Tbsp of coconut oil in a frying pan on medium-high heat.
- Cook chicken for 3 minutes on each side or until golden brown.
- Increase oven temperature to 180°C.
- Transfer the chicken to the tomato and onion mix and cover with foil.
- Bake for 10-12 minutes or until the chicken is cooked through, adding the spinach in the last 5 minutes.
- Stand for 5 minutes before serving.
- Enjoy!
With all ingredients, choose organic and spray free when possible.
