Our spermidine-rich snack plate is a real eye-catcher and of course full of spermidine-rich ingredients. Served with a good wine or beer and there is nothing in the way for an enjoyable evening with friends.
Our plate contains two bread spreads: the red beet spread we have already presented here and a new bean caper spread. Besides all cold fruits, vegetables and cheeses baked cauliflower and broccoli are a nice addition.
How to make the beet spread, you can read here.
For the bean caper spread, mix boiled beans with oil, garlic, lemon zest and juice into a paste (if it’s too hard add more oil). Stir in capers and season with salt and pepper.
Preparation (baked cauliflower / broccoli)
Cut florets from the cauliflower / broccoli. Divide everything into bite-sized pieces. Put the pieces in a bowl. Mix oil with egg, pour over and stir until all pieces are well covered. Mix breadcrumbs with Ras El-Hanout, salt, pepper and pour over the pieces. Stir well again and pour on a backing tray. Bake at 180 ° C top / bottom heat for about 30 minutes. Serve warm.
For the yoghurt dip simply mix 1 cup of yogurt with salt, pepper, lemon juice and chopped fresh herbs.
In the meantime, while baking the cauliflower / broccoli pieces in the oven, prepare the snack plate with all the delicacies. Do not forget to leave a place for the cauliflower / broccoli.
Regarding the spermidine content in food, it should be mentioned that not all foods have been measured yet. Our sources are three publications (Nishimura et al., 2006, J Biochem, Eliassen et al., 2002, Food Chem, Kalac et al., 2009, JAppl Biomed). Not all three studies measured the same foods.
The spermidine content of foods may vary as variety (e.g., apples, cheeses, etc.), growing region, storage and method of preparation (e.g. heat) have an effect. For some foods, such as cauliflower, spermidine content was determined in raw and cooked vegetables. It can be clearly seen that (as also known from vitamins) the spermidine content decreases due heat treatment.
In general, however, there are food groups, which have little, medium or much spermidine. Not maturated dairy products (butter, yogurt, young cheese, ect.), Muscle meat, non-whole grains (white flour, white bread, bread, white rice, etc.) contain little to no spermidine. Liver (which also contains many other vitamins in high amounts) has a lot of spermidine. Further whole grains, nuts / seeds, mushrooms, vegetables and some fruits are also very good spermidine sources.
It should be remembered that the main sources of spermidine in our diet are often not foods with a very high spermidine content (liver or fungi), but those with moderate content, which are often used for our meals and therefore we take in large quantities of them. These include for instance salad and whole grains. This emerged from the epidemiological study, which showed for the first time a possible link between spermidine-rich nutrition and the prolongation of the healthy life span in humans (Kiechl et al., 2018, American JClinicalNutr).
Ingredients (cauliflower / broccoli)
- ½ cauliflower (about 300 g)
- 1 bunch of broccoli (about 300 g)
- 2 eggs
- 3 tbsp oil
- 300 g breadcrumbs
- 1 tsp salt
- Pepper to taste
- 2 tsp Ras El-Hanout (or curry spice mixture)
- 1 yogurt
- 1 handful of fresh herbs (chives, parsley, rosemary, thyme, oregano, mint)
- Salt, pepper
- Juice of a ½ lemon
Bean caper spread
- 1 can of small white beans (250 g drained weight)
- Juice and zest of a ½ lemon
- Salt pepper
- ½ glass of caper flowers (50 g)
- 1 tbsp olive oil
- ½ garlic pressed
- 200 g boiled beets
- Juice of about a ½ lemon
- 2 tsp honey
- 50 g of sour cream
- 1 tsp grated horseradish
- Salt pepper
Ingredients for snack plate (6 persons)
- 100 g of cheddar
- 100 g mountain cheese
- 1 Camembert (about 150 g)
- 1 blue cheese (about 150 g)
- 1 pear
- 1 apple
- ½ pack dried plums (100 g)
- ½ pack of dried apricots (100 g)
- 1 cress
- 1 pomegranate
- 6 carrots
- 1 pack of chestnuts (100 g)
- Dried apple rings
- 400 g of nuts / kernels (almonds, walnuts, cashews, hazelnuts, pips, pistachios, pumpkin seeds, peanuts, …)
- Crispbread (wholegrain, with pumpkin seeds and cheese, …)
- Wholegrain bread (12-20 slices)