To fish or Not to fish, that is the question


We love how different the concept of “fish” is from a Mediterranean to a non-Mediterranean country. Having lived both in Italy and in the UK, we see a striking difference between how “fish and chips” is universally considered to be a fish dish, vs the healthiness, pureness or lightness of a seabass in a sea-salt crust. And we find it somehow funny: fried fish is not NECESSARILY healthy J

However, regardless, you will always hear a mother screaming: eat fish! It’s good for you! We asked our nutritionist why fish is so good for us, and, most importantly, the differences that different “groups” or “families” of fish can bring in terms of benefits to your body.

Generally speaking, all types of fish are good for you.

They are high in many nutrients that most people aren’t getting enough of. This includes high-quality protein, iodine and various vitamins and minerals.

However, as mentioned several times in this blog (if you are an avid follower) we tend to have a nutritional preference for “fatty fish” because of their high level of Omega3 Acids, which we’ve often quoted as a source of benefit for your digestive system, and of the presence of Vitamin D, good – amongst others – if you are fighting troubles with your bones. Moreover we've already quoted how Omega3 would help your hair and nails be stronger and more lucid, brilliant, with a more hydrated scalp. Those that we define as "fatty fish" have that filling and satisfactory taste that yet supplement the absence of other proteins. What are we talking about? Salmon, sardines, tuna, mackerel. All ingredients (and sometimes superfood) we use daily. Let’s look at white fish now. Sometimes cod is considered to be the world’s healthiest food for example. Aside from its content of Omega3 fatty acids, it has a Vitamin B content, particularly in the form of a source of niacin, that is often used to lower high cholesterol levels. Good for heart and cardiovascular diseases then, freedom of love and emotions! Have you ever thought of Asian diets and their usage of cod? There is always a reason why in Asian kitchen!

Another category on its own is the Mediterranean King: Seabass (and sometimes its smaller sister: Seabream). Let us first distinguish between wild caught seabass and its correspondent farm species: at Rose & Mary, we prefer the former, as the latter would be fed with the wrong substances and saturated fat turning into a 450% fatter animal compared to its wild counterpart.

Its flexibility is the essential character: it can be eaten raw as a carpaccio, it can be cooked as a fillet in a pan, it can be a filling of a pasta, it can be part of a sauce, or the whole fish can be grilled, pan seared, or cooked in the oven (in a crust of bread or salt!). Properties? Easy. Fatty acids, Vitamin B and D, the equilibrated amount of proteins, potassium, phosphorus.

The answer is therefore to fish, always, cooking with the right amount of condiment, and perhaps not frying it all the time J. Want some ideas? Have a look at this week’s menu for our range of salmon and more!

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Magic Beetroot and the Kingdom of your Kitchen


Despite you thinking the title of this post is a joke, you have started to recognise beetroot only when part of a red berry smoothie. In fact, you have no clue on how to cook it, what to do with it and - when it happens to cross your path in the fridge counter or in that one salad where it is shaped as a carrot - you most definitely would come up with a classic "it tastes like nothing". Yet, we are here in the poor veggie defence: a whole committee trying to re-establish the reputation of the chenopodiacae family, i.e. relatives of spinach and chard. Basically by eating roots (beet-ROOT, you wouldn't have thought so, eh?!) you end up assuming many more rich vitamins and minerals. 

And we have now learnt that vitamins and minerals are good for a healthy and balanced diet. Specifically, the red beetroot has highly anti-oxidant properties and therefore is by definition one of our favourites (whether it's sweet, savoury, smashed, raw, cooked). As always, we have a list of 5 advantages crafted by our nutritionists in order to start eating more and more beetroot all throughout the year.

1) ITS DETOX PROPERTIES: Scientifically your body needs to break down toxins and bind them to other molecules before excreting them. To support this process (which is called phase 2 detoxification) the "betailains" contained in beetroot are fantastic. Cleaner blood, healthier liver, longer life!

2) ITS ANTI-STRESS PROPERTIES: Stress has a counter effect on your blood pressure, as it fundamentally raises your systolic blood pressure (the higher value when you test it). Beetroot is useful in reducing your blood pressure because of its natural content of nitrates which, converted into nitric oxide, help dilate the blood vessels and therefore a better blood flow i.e. relax. 

3) ITS STRENGTH BOOST PROPERTIES: Yes to an athletic and fit body. Beetroot juice has shown to improve muscle oxygenation during exercise and therefore improve your endurance. In the long run, and with age, it is a natural strengthener for the elderly in the prevention of diseases. Same thing if a pregnancy is on the way.

4) ITS WEIGHT LOSS PROPERTIES: Beetroot is naturally sweet (think of where sugar is from) and yet contains only 60 calories the cup. It is by definition a way to retain your sweet tooth without giving up your diet. Essentially a miracle!

5) PLANNING TO HAVE A BABY? Then it's your veggie. Full of folic acid, beetroot helps the development of the baby spinal cord together with giving you the strength of carrying all that extra weight.

In other words, do not discard beetroot. Have it in a juice, in one of our plates, as a salad, or even in hummus. Want to complement it with our creations? Have a look at this week's menu

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