Vitamin E – Roasted Squash and Chickpea Hummus

Nutrient Information

Vitamin E is a fat-soluble vitamin. It plays a major role in the cell antioxidant defense system and is exclusively obtained from the diet.

It has numerous important roles within the body because of its antioxidant activity. Oxidation in particular, has been linked to numerous possible conditions and diseases, including cancer, arthritis and cataracts, and vitamin E could to be effective against these. 

Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage.

Levels of vitamin E have been reported to be lower in patients suffering from major depression, but it is not known whether this is due to inadequate dietary intake or as a resulting factor of depression.

It is always important to check what’s going on in the body as well as the mind, since certain medical problems are linked to mood disturbances.

Research suggests physical illnesses and medication side effects may be behind nearly 10% to 15% of all possible cases of depression.

It is best to try to get most of it from food. This is because there is strong evidence that diets containing adequate amounts of vitamin E-rich foods are good for your health.

You should be able to get the amount of vitamin E you need by eating a varied and balanced diet.

The amount of vitamin E needed is:

  • 4mg a day for men
  • 3mg a day for women

Some of the good food sources of vitamin E are:

  • Peanut butter
  • Hazelnuts
  • Almonds
  • Butternut squash
  • Tomatoes
  • Mango
  • Chickpeas

MMU Chefs

Recipe

This recipe was created by the skilled chefs at Manchester Met, and was cooked and photographed by the super Simone Kenney, a final year student studying Nutritional Sciences at the University.

This is a really simple and tasty side-dish that you can easily make yourself at home and is a good source of vitamin E.

  • Time to make: Less than 60 minutes
  • Difficulty: Easy
  • Serves: 6

Ingredients

  • ½ butternut squash, peeled and cut into chunks
  • 400g tin of chickpeas, drained
  • 3 garlic cloves unpeeled
  • 2tbsp tahini paste
  • Juice from half a lemon
  • 1tsp of ground cumin (optional)

Method

1. Preheat oven to 180C fan. Coat the peeled & sliced butternut squash in olive oil, season well and place in a roasting tin with the garlic cloves.

Cover the tin with foil and bake for around 45 minutes until the squash is cooked (a knife should slice through with no resistance). Leave to cool.

2. Add the squash, chickpeas, tahini, lemon juice and cumin (if using) into a food processor. Add the garlic cloves squeezed out of their skin, season with salt & pepper, add a splash of water and blend together into a paste.

3. If the paste is too thick, add another splash of water.

4. Scrape the hummus into a bowl, keep in the fridge until required.

5. Drizzle with olive oil before serving.

* For 6 portions.

MMU Environment

Sustainability Top Tip

Save the squash seeds and chickpea water. You can roast the squash seeds with olive oil and spices for a topping for your hummus or have them as a tasty, healthy snack.

You can use the chickpea water as an egg substitute in vegan/egg-free baking.

MMU Sport

Home Workout

Chest & Triceps – 4 x 12

– Dumbbell Pec Flies: These primarily work the chest (pecs) as well as the triceps, along with the shoulders as a secondary. 

– Dumbbell Underhand Flies: Isolations exercise, focusing primarily on the upper chest, rather than any other area.

– Press-Ups: focus on the same muscle groups as the decline workout but instead of an emphasis on the back muscles, there is more of a focus on the shoulder (deltoids).

– Decline Press-Ups: Primarily this exercise focuses on building strength within the & across the chest as well as the triceps & mid back muscles.

MMU Counselling

Wellbeing Tip

At the end of a week when we hope you have planted some seeds of kindness in your own and others’ lives, it seem apt to end the week with this beautiful award winning film ‘The Man who Planted Trees’ 

#KindnessMatters 

#MentalHealthAwarenessWeek

#WeDontDoOrdinary

To see more articles like this from our Mental Health Awareness Week campaign visit here – https://metmunch.com/category/health/mental-health-awareness-week/