Month: April 2022

Seasonal eating: what to eat in April and May

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Fresh,Green,Asparagus,Pattern,,Top,View.,Isolated,Over,Green.,Food

Many of us like to know what’s on trend. Likewise, keeping up with what’s in season when it comes to food can have a great impact on our diet and health. 

Unlike other consumer goods, these foods come back into season year after year so that nature can provide the body with what it needs at the right time of year.

Clinical nutritionist, Suzie Sawyer, shares her five favourite in-season foods this Spring.

Asparagus

From a nutritional perspective asparagus is particularly rich in folate, the food-form of folic acid, which is great for energy and producing healthy red blood cells.  In fact, a 100g portion of asparagus produces around three-quarters of the body’s requirement for folate each day, so your energy levels will be supported.

Additionally, asparagus is rich in vitamin C and vitamin E which help support the immune system, together with beta-carotene, also great for immunity.  It’s high in vitamin K which is needed for blood clotting, strong bones, and a healthy heart.

Grilled asparagus wrapped in parma ham

Asparagus is delicious lightly steamed and served with some hollandaise sauce. Another really easy way with asparagus is lightly roasted with a drizzle of olive oil, salt and pepper and garlic or tossed with some parmesan cheese.  And for real simplicity, just pop it onto the barbeque sprinkled with a little salt and pepper.

Even better, it’s on many restaurant menus right now, so enjoy it whilst you can!

Spinach

Spinach has a slightly bitter taste which can be off-putting for some people. However, it’ what you put with it that makes all the difference. Spinach is a nutritional powerhouse and can also be added to many dishes to increase nutrient content without being too overpowering.  A good example of this might be a lemon risotto with prosciutto, where other flavours are strong, and spinach doesn’t conflict.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,BoardNutritionally, spinach is packed with immune-boosting beta-carotene and vitamin C (and we need to protect the immune system all year round), plus energising folate. It also contains iron and plenty of health-protective antioxidants.

Plaice

 

Whilst it’s a fairly humble white fish in terms of taste, plaice is still as popular as ever in the UK.  Hopefully you can find some that’s been caught in our waters at this time of year.

Sea,Bream,Fillet,With,Tomatoes,,Green,Olives,And,Capers

Plaice is tasty, moist, fleshy, and high in protein.  As with all white fish, it’s also low in fat and rich in the trace mineral iodine which is frequently lacking in the UK diets and is essential for thyroid function.

For a super-easy and nutrient-rich meal why not tray bake plaice with spinach, olives and tomatoes, for a real Mediterranean treat.

Jersey Royal potatoes

The people of Jersey certainly know a thing or two about growing the most delicious potatoes as they’ve been doing it for over 140 years! It’s all about the soil, climate and careful farming methods that make these potatoes so unique in terms of taste and texture.

Summer,Salad,With,Potatoes,,Green,Beans,,Asparagus,,Peas,And,Radishes

From a nutritional perspective, they are no different to any other potatoes being rich in vitamin C, the B vitamins and fibre.  Plus, the skin is generally eaten with Jersey Royals as it’s so soft, so the fibre content increases.

For the simplest of recipes, enjoy them with a fresh tuna steak salad with hard boiled eggs and, of course, some spinach leaves!

Spring onions

As with all onions, spring onions are packed with flavonoids – plant compounds that provide much nutritional goodness, including antioxidant support. They’re also high in vitamin C, B-vitamins, and fibre.

Pile,Of,Fresh,Spring,Onion,On,Wooden,Table

Spring onions can be added to many dishes to provide some additional flavour without overwhelming the recipe, as can often happen with larger onions.  For example, they’re great added to mash and cheese. Spring onions are also great in stir fries and work really well with ginger, garlic, chopped veggies, and any type of protein.

So, why not get into the habit of eating more seasonally and benefit from eating flavoursome food at it’s best when nature intended.

 

 

 

 

 

 

 

 

 

Stay well.

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Stress and anxiety: natural ways to support feelings of calm

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Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

It would seem there has been a dramatic rise in anxiety and stress levels generally, especially since the pandemic started.  Whilst it can be hard to change the way we are feeling, the body’s response to it can be supported. 

There are certain nutrients and herbs that are great for working with the stress response, helping to alleviate feelings of anxiety, and encouraging feelings of calm.

Clinical nutritionist Suzie Sawyer shares her five recommended nutrients and herbs to help calm the body.

 

Ashwagandha

Ashwagandha has been traditionally used in Ayurvedic medicine for thousands of years and has much robust research to support its use especially for anxiety.

shutterstock_1181447482 ashwagandha Feb19

It is an adaptogenic herb, meaning it supports the body through the stress response and adapts to its needs.  Ashwagandha is a gentle, but effective herb and is great for alleviating anxiety, aiding restful sleep, and calming the nervous system generally.

It’s not available in foods, so needs to be taken in supplement form.

Vitamin B6

As with all nutrients, they perform several roles in the body.  Vitamin B6 is responsible for over 100 different enzyme reactions. Crucially B6 is responsible for helping to produce two key neurotransmitters and hormones which help stabilise mood: dopamine, and serotonin.  From serotonin, the sleep hormone melatonin is made, so vitamin B6 plays a key role in helping to instil calm.

A range of foods containing Vitamin B6

As with all B vitamins, they’re water soluble and therefore not stored in the body.  The good news, however, is that vitamin B6 is found in many different foods including beef liver, tuna, salmon, chickpeas, dark leafy greens, and poultry. This list is by no means exhaustive, so having a varied diet will certainly help to ensure you’re having sufficient vitamin B6.

Lemon balm

Officially called Melissa officinalis, lemon balm provides a very gentle sedative and calming effect. It might also help to fight certain bacteria and viruses.

shutterstock_395549032 glass of water with lemon Apr16

As with many herbs, it has been traditionally used, especially in its native Mediterranean region since at least the 16th century. Today, it’s mainly used as both a sleep aid and digestive tonic and can be taken as a supplement, in a balm or lotion, but frequently as a tea.

Some research seems to show that lemon balm works on the calming brain neurotransmitter GABA, helping alleviate anxiety and mood disorders. 

Magnesium

We can’t talk about calming nutrients without a big nod to magnesium. Often referred to as ‘nature’s tranquiliser’ magnesium is known to support the stress response in the body and helping calm the central nervous system. Magnesium works in tandem with vitamin B6 in many biochemical reactions within the body, but particularly in producing our calming neurotransmitters.

A range of foods containing magnesium

Interestingly, signs of magnesium deficiency include panic attacks, brain fog, feeling tired but wired, insomnia and lack of concentration; all symptoms we would frequently associate with being stressed. Magnesium also helps reduce levels of the stress hormone cortisol.

There are a number of different forms of magnesium which can make it confusing when choosing supplements, but the glycinate form is especially great for sleep and anxiety.  However, magnesium is frequently deficient in the heavily refined typical western diet but is rich in dark leafy green. So, load up your plate with kale, broccoli, spinach, cauliflower, and Brussels sprouts.  Magnesium is also found in beans, legumes, nuts, and whole grains.

Passionflower

The herb passionflower is incredibly effective at bringing calm to the brain and helps lower brain activity generally, which in turn, aids sleep.

A common symptom of anxiety is a nervous stomach and passionflower seems to really help.  Indeed, in ancient times it was often use for digestive upsets perhaps before they realised stomach problems were often caused by anxiety.

Close up of Passion Flower

It’s possible to find some passionflower tea, but it’s much easier to take in supplement form, especially if you’re really on the edge.

Clearly nutrients all work synergistically together so there is no problem with having a wide range in the diet or in supplement form, such as a high-quality multivitamin.  When it comes to herbs, it’s always best to try one first to see how it suits you.  And always remember that what works for one person, may not work for another, so keep trying the many options available until you find relief from your symptoms.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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Top tips for a healthy Easter

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shutterstock_1676194471 easter family Mar21

For many of us, Easter can often be a time of more food indulgence than Christmas!  With a long weekend, school holidays, plus much-needed holidays planned, it can all amount to a lot more eating.

However, enjoying Easter fayre doesn’t have to mean making unhealthy food choices during the break. Here are many healthy swaps you can make which will be just as tasty.

Clinical Nutritionist Suzie Sawyer shares her five top ways of enjoying healthy Easter food.

 

Delicious asparagus sprinkled with Parmesan

Whilst all vegetables taste much better when eaten seasonally, asparagus stands out from the crowd in this respect.  Asparagus that has travelled halfway around the world to the supermarket storeroom is often tough and tasteless.  However, English asparagus is now just coming into season this Easter, and it is delicious!

Grilled,Green,Asparagus,With,Parmesan,Cheese

Asparagus boasts many health benefits. It’s high in energising B-vitamins, especially folate, vitamin C and other antioxidants.  Importantly, asparagus helps feed the good gut bacteria that is so critical our overall health.

Even better, it’s so simple and quick to cook.  Roast in the oven for around 10 minutes in a little olive oil and serve either as a starter or side sprinkled with Parmesan cheese. 

Easter pancakes for all the family

Children and adults alike love pancakes whatever time of year, so Easter is a great excuse to enjoy them.  What’s more, pancakes are great for fussy eaters because they provide an energy dense, protein-rich breakfast to keep sugar levels in check. It’s also another great way of encouraging the whole family to enjoy more fruit by adding some bananas and blueberries.

Pancakes,With,Berries,And,Maple,Syrup,For,Breakfast,On,A

And for those with sensitivities to gluten (or just wanting a different taste), why not make them with buckwheat? Despite its name, buckwheat is gluten-free and produces some very delicious, slightly nutty-flavoured pancakes.  Enjoy with fruit and a dollop of natural yoghurt.

Chocolate

It’s no surprise that there’s lots of chocolate around at Easter!  However, many people don’t realise that dark chocolate contains some great health benefits. Dark chocolate is packed with super-healthy polyphenols which are powerful antioxidants.  The polyphenols also help manage high blood pressure, as well as providing other health benefits.

Chocolate,Strawberries,With,Chocolate,Syrup,Close,Up

If you’re not quite ready to ditch the traditional milk chocolate Easter eggs, why not serve a slightly healthy dessert using strawberries dipped in melted chocolate.  That way, you’ll be doubling up on antioxidant power with the fruit and chocolate and will be supporting the immune system too.

Cruciferous vegetables

The family of cruciferous vegetables include Brussels sprouts, kale, broccoli, and cauliflower.  Whilst many will be happy to hear that Brussels are not in season right now, the traditional Easter Day roast could really benefit from some delicious cauliflower.

Baked,Cauliflower,Steaks,With,Herbs,And,Spices,On,Baking,Sheet

Cauliflower is a very healthy vegetable, containing loads of fibre, vitamins, and minerals, together with plant compounds that help protect the body from serious disease.

What to give your cauliflower some extra flavour?  Why not toss the heads in olive oil, lemon and crushed garlic and roast in the oven? Garlic is another superfood and is especially healthy for the heart and immune system.

You can have turkey at Easter too!

Many of us have been programmed to have turkey at Christmas time and rarely throughout the year.  However, over recent years, many people have taken the opportunity of enjoying turkey over the Easter holidays too.  And it will bring plenty of health benefits.

Stuffed,Turkey,Breast,With,Baked,Vegetables,And,Spices,On,A

Turkey is naturally low in fat, so it wins hands down when put alongside traditional Spring lamb. Plus, turkey is slightly lower in calories but higher in protein than chicken. It also contains much more of the immune-boosting mineral zinc than chicken. A turkey crown is an even lighter option, with very little fat and no wastage.

Have a wonderfully, healthy Easter and enjoy some of these delicious and nutritious foods along the way!

Stay well.

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Five ways to eat better and care for the planet

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World,Vegetable,Day,,Vegetable,On,The,World,,Fresh,Vegetable,,Vegan

We are all very much aware of the need to be more environmentally conscious, and this is becoming more critical than ever.  Equally, our health is very important too.  The great news is that we can look after both

The environment and our health are certainly linked and there a few things that you can do to support your diet and the planet.

Clinical Nutritionist Suzie Sawyer shares her top five ways to eat for a healthier planet and body too!

 

Buy local

If you can, it’s always best to buy from your local farm shops or farmer’s markets.  This way, the carbon footprint of foods will be much reduced.  And whilst it’s not always easy to find organic fruits and vegetables (plus they are often more expensive), there’s no doubt that the less pesticides used on foods, the better for your body and the planet.

Cartoon,Outdoor,Store,On,Green,Background,In,Flat,Style

Produce that has been mass-produced, shipped around the world, and then stored for long periods in supermarket warehouses, loses nutrient value.  The quicker the harvest to mouth the better, plus fruits and vegetables are much tastier when freshly eaten. Furthermore, you can generally buy these foods at local farmer’s markets or in farm shops free from plastic packaging which is also a massive plus for the environment.

Go for seasonal colour

Eating a diet that’s rich in colourful, in-season fruit and vegetables not only means you’re focussing on plant-based meals, but colour equals nutrients, which in turn brings better health.

Set,Of,Fresh,Healthy,Vegetables,,Fruits,And,Berries,Isolated.,Flat

It’s not always easy to eat the recommended 5 portions of fruits and vegetables a day.  So, instead just look at the colour on your plate. Adding roasted veggies to a bowl of quinoa provides a colourful and highly nutritious meal which includes plenty of protein too.

Love your plants

There’s certainly been a massive increase in people opting for vegetarian and vegan diets.  Indeed, around 7.2 million people in the UK are currently following a meat-free diet.  There are also many more people following a flexitarian diet, meaning some meals are only plant-based and others contain products from animals.

Set,Vegan,Sources,Of,Protein,Fresh,Organic,Vegetarian,Food,Collection

Whichever way we cut it, including more plant-based foods in the diet is great for the environment and the body too.  Just as one example, plant-based foods are rich in polyphenols; antioxidant-rich foods that are nutrient-dense.  Eating more plant-based meals is going to help the body to both fight illnesses and protect it from some of our most common degenerative diseases.

Foods such as beans and grains are high in fibre which not only helps with weight management but keeps the digestive system running smoothly too.  If you’re not quite ready to give up all animal produce, why not have at least three days a week of just eating plant-based foods?

Be sustainable

We hear the word ‘sustainable’ used very often.  It’s frequently associated with fresh fish and fish products.  Our fish stocks are diminishing, partly because they are not being caught in a sustainable way.  It’s important, therefore, to look for products and produce that are sustainable to protect food sources for future generations.

Green,Energy,Concept,,Tiny,People,Saving,Earth,Environment,Together,,Cartoon

The foods we eat, and how much we eat, directly affects food sustainability and as the population increases, demand will increase on food production. It’s also worth bearing in mind that beef and fish production produce many more greenhouse gases than certain plant-based foods, which is having a huge impact on the environment and, consequently, food sustainability.

The more mindful we can all be as individuals, and the more steps (however small) we each take, we can all make a difference to help future generations.

Eat as nature intended

One of the many issues associated with the typical western diet is that it is heavily processed.  This is not only bad for the environment, but also for the body.  Processed foods are lower in nutrients, have reduced fibre, and are often high in sugar, salt, and sweeteners.  This provides the body with more challenges when having to deal with chemically processed foods.

Vegetables,On,Blue,Background,,Top,View,,Healthy,Food,Concept,,Round

The nearer we can eat foods to their natural state the better.  Try to plan meals using fresh ingredients in their natural state.  As an example, always choose whole grains rather than white processed ones such as white rice, white pasta, or white bread.  Include as many colourful fruits and vegetables as possible and steam or stir fry them. And resist buying ready meals which often contain additional ingredients which provide little nutritional benefit.

So, look after your body and the environment with a few simple tips for a more sustainable diet this season.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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