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SHOULD I GO PESCETARIAN? AND PRAWN, PEA AND PEPPER PAELLA

July 12, 2015 Leave a Comment

PaellaBit of a bombshell from my daughters this week when they announced they have gone pescetarian. One has some clearly well-considered thoughts about animal welfare, the other is more concerned about the quality of meat they are served at school (which does sound awful to be honest). I’ve said that I’ll support them in their choices as long as they understand that their growing bodies need plenty of protein and they may have to be a little more adventurous in their eating habits, especially with beans and legumes. I rarely eat meat myself but enjoy it when I do. We do a lot of fish on the barbie anyway (see this post  here from last summer about BBQs and meat) And I really will miss having a turkey at Christmas (but perhaps I can persuade the girls to cheat once a year….)

But what is pescetarianism and why is it having a moment? This neologism describes a vegetarian who eats fish and seafood, or put another way, an omnivore who has cut out meat. It ticks a lot of boxes for the ‘eat clean’ movement – fish is low fat, high protein and free from the accusations of over-processing and low standards of welfare that dog (literally) much of the meat industry.

Recent research among the Seventh Day Adventists of Linda Lomo, California (one of the world’s Blue Zones – our post here) shows that the pescetarians had a 43% lower risk of colorectal cancer than the general population and the vegetarians had a 19% lower risk for colon cancer and 29% lower risk for rectal cancer. Assistant Professor Michael Orlich of the University of Linda Lomo said that “The results of this study seem consistent with prior evidence that often links the consumption of red meat, especially processed meats, to an increased risk of colorectal cancers. Although reduction in meat intake may be a primary reason for the reduced risk demonstrated in vegetarians, an increase in the consumption of various whole plant foods might also contribute to the reduction”.

So the message seems to be cut down on meat, keep eating fish and make sure you get plenty of vegetables and fibre – all pretty on message for Kale & Cocoa then. But should I be encouraging my daughters to eat fish at all? They may be concerned about the environmental impact of eating meat but overfishing takes a shocking toll on world fisheries, with nearly 80% fully- to over-exploited, depleted, or in a state of collapse – more here www.overfishing.org. I’m going to get them to download the Marine Conservation Society fishfinder  http://www.fishonline.org/information/Pocket+goodfishguide so we can work out which are the more sustainable fish and focus on those. Mercury levels in fish are the subject of scrutiny and debate – mercury is not something that young bodies need, to put it mildly. There seems to be a lot of conflicting research but organic and wild salmon seem OK – swordfish and bluefin tuna not so good. The NHS recommends two portions of oily fish a week, and limiting intake of white fish like bream which have a higher levels of pollutants. http://www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx

This week’s recipe is a big hit with my new pescetarians and packs in plenty of wholegrain fibre and vegetables too. I’m afraid it’s made with farmed prawns. I know they are an environmental disaster but I’m just finding my way here – so bear with me! It’s a totally inauthentic paella, but it all cooks in one pan, which I love. You could serve a salad or steamed greens on the side too though.

PRAWN, PEA AND PEPPER PAELLA  (SERVES 4-6)

  • 2 onions chopped (and yes, I do use the frozen ready chopped ones – love them)
  • 2 courgettes, cubed
  • Splash of olive oil
  • 2 cloves of garlic, peeled and crushed
  • 2 tsp sweet smoked paprika
  • 1 tsp dried oregano
  • Pinch of chilli flakes
  • 300g short grain brown rice
  • 125ml red wine
  • 500ml fish stock (I use the Knorr gel pots)
  • 200g tinned chopped tomatoes
  • Pinch of saffron – optional
  • 4 red peppers, skinned, seeded and chopped – I use the ones from a jar
  • 400g raw prawns, defrosted if frozen
  • 200g frozen peas, defrosted
  • Chopped herbs, fennel fronds etc to decorate, optional

In a large pan, saute the onions and courgettes in the olive oil until lightly browned. Add the garlic, herbs and spices and cook for a couple more minutes. Add the rice, stir to coat in the oil then add wine, tomatoes, stock, peppers and saffron, if using.  Cook until the rice is almost done – about 20 minutes usually. Keep checking that it isn’t sticking on the bottom of the pan, add more water or stock if you need to. Add the prawns and peas and cook through. Sprinkle chopped herbs on top, if using.

Susan

  • Meal Types: Dinner, Family
  • Conditions: Cancer, general
  • Ingredients: Peas, Peppers, prawns, Rice
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And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

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If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

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There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

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So we’re embracing our age and hoping to grow older in a more equitable society ❤️

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If you’re a backwards walker, let us know in comments below! 

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