Ideas for light, healthy, and original appetizers
Stop unhealthy appetizers like chips, salted peanuts, pretzels and other snacks! Make way for original, tasty, healthy foods that are low in calories and high in nutritional values.
Here are some examples:
▶︎ Artichokes are rich in inulin, an undigestible sugar known as a prebiotic - good for the gut. Artichoke is rich in vitamin B9 (folic acid or folates) and vitamin K. It provides B vitamins, vitamin C and small amounts of provitamins A and vitamin E. It also contains a wide variety of antioxidants: phenolic compounds and anthocyanins. This vegetable has a good concentration of minerals and trace elements: magnesium, iron, copper, phosphorus, zinc, calcium. Finally, the artichoke contains a lot of fibers, both soluble and insoluble.
▶︎ Large capers, these are rich in minerals and probiotics, they are low in calories and contain numerous antioxidants.
▶︎ Arugula or rocket pesto: rocket has a good content of vitamin K and B9 (folic acid). However, its main nutritional attraction lies in its composition of antioxidants. Rocket is full of flavonoids and carotenoids, which would be involved in the prevention and inhibition of certain cancers.
▶︎ Wakame (seaweed) is an excellent source of antioxidants, particularly copper and manganese. It is also a good source of iron, magnesium, calcium, phosphorus and vitamin B5.
▶︎ Red peppers stuffed with tuna and anchovies and peppers with ricotta and capers.
The bell pepper is the fresh vegetable richest in vitamin C. It also provides vitamin A and provitamins A, especially when it is ripe (red). It is also a good source of B group vitamins, notably B6 and B9, and vitamin E. It contains many minerals and trace elements: much iron, copper, calcium, potassium, phosphorus, manganese and zinc. Its flesh and skin offer high levels of antioxidant substances: carotenoids and flavonoids.
Select these items to enjoy while strengthening your gut's flora and giving your body a real boost.
Examples taken from Olivier Bourquin's book "Cerveau(x), Tout part de là", p.194-5 !
