Month: June 2022

Seasonal eating: enjoy what June has to offer

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Fresh,Salad,With,Grilled,Peach,Halves,,Arugula,And,Burrata,On

Some of us are hopefully enjoying traditional warm June weather!  And June also brings a great range of delicious and nutritious foods that are in season right now and therefore should definitely be featuring on your menu.

Eating with the seasons means you are getting foods at their best both in terms of nutritional content and flavour: always check out your local farmer’s markets and farm shops to discover the best foods on offer local to you.

Clinical Nutritionist, Suzie Sawyer, shares her top five seasonal foods to be enjoyed this June.

Globe Artichokes

Close up of artichokes

  • They provide a great source of energising folate, heart-loving potassium and immune-boosting vitamin C
  • They seem to have a positive effect on cholesterol levels
  • They help with liver detoxification

Artichoke,,Olive,,And,Roasted,Pepper,Antipasto.,Selective,Focus.

The only question, therefore, is what to do with them!  Globe artichokes are a sightly strange shape and just need a little more preparation than other veggies, but they are well worth the reward. You simply take off the tough outer leaves and base in order to access the prize which is the heart.

Globe artichokes are great eaten cold in a summer salad with vinaigrette.  They are best eaten in season when the leaves are less tough, and the taste is magical!

 

Peaches

shutterstock_297863489 peaches July16

  • They a provide a rich source of vitamin C which is a powerful antioxidant
  • They also deliver plenty of beta-carotene, another antioxidant and great for the immune system
  • They are a great source of fibre and can be really helpful in cases of constipation

Grilled,Peaches,And,Ice,Cream,Dessert,Over,Blue,Plate

Peaches look and smell amazing, and certainly deliver on taste too! When they are at the ripest, they are also the juiciest.  Eat them just as they are or bake in the oven with spices. 

However, as summer is with us, why not include them in a healthy and delicious summer fruit salad with other in-season fruits such as blueberries and strawberries.

Scallops

Raw,Scallops,On,Wooden,Board,On,Wooden,Background

  • They are rich in protein and low in fat
  • They are a packed with the mineral selenium, a powerful antioxidant
  • They are a great source of vitamin B12 which is often deficient in the daily diet

Cooked scallpos on a plate

Scallops are, indeed, nutrient powerhouses! As with most seafood, they contain a wide array of nutrients including the minerals calcium, phosphorus, and magnesium, which are great for the bones, and zinc which fulfils many functions including immune support.

English scallops have a truly amazing taste when in season, as they are now, and need to be only very lightly cooked. They work well with strong flavour such as chorizo or oriental flavours such as ginger, chilli, and lemongrass.

Runner beans

A bunch of runner beans on a wooden background

  • They are a great source of vitamin C and energising folate
  • They provide a good source of fibre
  • They are rich in vegetable protein with around 29% of calories coming from this macronutrient

Three,Bean,Salad,scarlet,Runner,Bean,green,Bean,chickpea

One of the easier vegetables to home grow, runner beans are always best when freshly picked and cooked before they become tough and stringy. They don’t just provide all of the above but also some vitamin K, which is essential for the heart and bones. As with all vegetables, runner beans provide a good balance of essential micro and macro nutrients.

Runner beans provide a perfect vegetable side to almost anything but are especially well partnered with a traditional Sunday roast.  Or combine with other vegetables in a delicious salad. Enjoy whilst you can!

Watercress

A bunch of watercress on a wooden board

  • It’s an excellent source of vitamin C
  • As a member of the wonderful cruciferous vegetable family, it provides lots of protective health benefits
  • It is a great source of the antioxidant beta carotene

A bowl of watercress soup

The only downside with watercress is that you need to eat a reasonable amount to gain these benefits.  That’s why its great to add it to juices as much as possible, create delicious watercress soups, or add liberally to salads.

In traditional medicine, watercress has long been used to treat kidney problems and it makes a great liver detoxifier too. Its dark, green leaves ensure it’s going to provide an array of phytonutrients, all providing loads of health benefits, so load up your plate today!

June provides us with an amazing variety of seasonal foods that can be enjoyed in so many different ways – enjoy!

 

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

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Three nutrients for supporting your skin health this summer

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Close up of a woman's head and shoulder from behind on a beach to represent summer skin

Skin is the largest organ of the body and having glowing, blemish-free skin is created from within and is mainly down to your diet.  Some people clearly have an easier time than others in terms of managing any skin conditions and there are of course genetic elements involved when it comes to how it behaves and how it ages.

There are some key nutrients that can really help improve the overall health and look of your skin. And at this time of year, when we tend to have more skin on show, it’s a great time to focus on the vitamins and minerals that can help support yours.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients to support your skin.

 

Biotin

The B-vitamin, biotin, has actually become a celebrity over the last few years, in the skincare stakes!  We are finding out more and more about its essential functions in skin health and how we can easily include more biotin into the daily diet, to great effect.

Foods containing the b vitamin Biotin

In terms of how it works, biotin essentially functions in the body as a co-factor helping to produce enzymes.  It’s these enzyme reactions that underpin everything the body does. Biotin is used in cell growth and replication which is why it can be so helpful for the skin.  Interestingly, a deficiency of biotin often presents as dry, scaly skin or dermatitis (an inflammatory skin condition).

shutterstock_355672364 nuts June17

Biotin is predominantly produced by the gut bacteria but if our good bacteria levels are not optimal (and that’s most of us) then it’s down to the daily diet (and supplementation) to give us what we need. Biotin is very rich in liver (which many of us don’t eat) but can also be found in soy-based foods, nuts, wholegrains, and lentils.  Just like all the B-vitamins, it’s water-soluble so isn’t stored in the body, which makes supplements even more useful, especially if your skin isn’t behaving as you would like.

Zinc

Zinc is one of our busiest minerals, being involved in over 200 enzyme reactions.  It’s also found in very high concentrations in the skin and is involved in almost all body systems in some way, hence we can use it to very good effect for skin health.

A range of foods containing the mineral Zinc

Just like biotin, skin changes are often a sign of zinc deficiency and improvements in skin health can be quickly noticed when this deficiency is plugged.

A range of seeds on spoons

Zinc is rich in many plant-based foods which is great news for vegetarians and vegans.  Wholegrains, legumes, nuts, and seeds are good sources, but seafood (especially oysters) and red meat are great too.

Vitamin A

There are various forms of vitamin A, the most active being retinal and retinoic acid.  As with all vitamins, vitamin A provides many essential roles in the body including growth and repair, specifically of cell membranes, and this includes skin cell membranes.

Products,Rich,In,Vitamin,A.,Top,View

Forms of retinoic acid have now been developed and are used very effectively in treating skin conditions but also in anti-ageing skin products.  However, vitamin A plays a key role in overall skin health (and much more besides) so we need to ensure there is sufficient in the diet.

Another complication with vitamin A is that it’s only found in animal produce.  The good news is that the body can convert beta-carotene found primarily in red, yellow and orange foods (carrots are great) into Vitamin A. However, some people have a genetic tendency not to convert as effectively as others.  Deficiency symptoms can often be noted as poor immunity, since vitamin A plays an essential role, as well as troublesome skin conditions and problems with the mucous membranes generally.

A range of colourful fruit and vegetables

Vitamin A is a very powerful antioxidant which helps protect the skin from sun damage and also supports the ageing process.  All in all, it’s going to be of great benefit to the skin inside and out!

Use the power of nature by increasing your intake of these vitamins and minerals in your diet and help your skin to glow from the inside out!

 

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Suzie’s 5 Favourite Picnic Snacks

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A picnic basket on a wodden table overlooking a beautiful countryside scene

Great news – it’s picnic season again! When planning a picnic, we often default back to the same foods. 

However, it’s super-easy to create a picnic basket full of health and taste – no curly sandwiches here!

Nutritionist Suzie Sawyer shares her five picnic favourites which are nutrient-packed, full of flavour and will help keep your energy levels up during your day out.

 

Thai Chicken Drumsticks

Chicken drumsticks are a great addition to picnic menus because they are easy to cook and transport (as long as you have a cold box).  Chicken is high in protein so will help keep blood sugar levels in balance and energy levels sustained, therefore you can enjoy the day. Plus, they are great to snack on because they will keep you feeling fuller for longer.

Roasted,Spicy,Chicken,Legs,On,A,Plate,Over,Black,Slate,stone

These drumsticks take on a Thai feel using Thai green curry paste, zest and juice of a lime and a little bit of honey.  Marinade them overnight if you can for a fuller flavour and add some more of the marinade halfway through the cooking.  Make sure they are fully chilled before transporting. These drumstick delights offer a great twist to a popular picnic food.

Beetroot Dip

No picnic is complete without some delicious dips. And it’s a great opportunity to get some really healthy nutrients onboard too!

Beetroot,Hummus

Any dish containing beetroot is a winner in my book.  Beetroot offers so many health benefits, including supporting the liver in its key detoxification processes and providing energising folate and iron.  Simply whizz some cooked beetroot in a blender, and add some spring onions, natural yoghurt, lime juice and garlic.  The combined effect of all these ingredients provides some great antioxidants to support overall health. And don’t forget to bring some cruidites with you for dipping (carrot, cucumber and celery sticks)

Mini Frittatas

Any recipe containing eggs has my vote!  They are one of the best sources of protein so will keep everything (including mood) in balance, especially if eaten earlier in the day.  These frittatas can be used as a mid-morning snack or as part of the main event.  Plus, they are really easy to prepare.

Mini,Quiches,2

They are more like muffins because you can make them in a muffin tin for ease. These frittatas will provide a great protein and vegetable hit by using crumbled feta, chopped roasted peppers, diced chorizo, and chopped spring onion, with the beaten egg poured over. Once cooled, they are easy to transport, and most people love them!

Vegan Spring Rolls

These vegetable rolls are just like posh crudites! You can basically add any vegetables that take your fancy.  All you need is spring roll paper (rice paper), thinly sliced carrots, cucumber, lettuce leaves and celery plus some herbs of your choice.  And then wrap them up!  The more colour variety you have in the roll, the more antioxidants you will be getting.  Plus, it’s a great way to top up your daily intake of vegetables.

Vegetarian,Vietnamese,Spring,Rolls,With,Spicy,Sauce,,Carrot,,Cucumber,,Red

Spring rolls certainly benefit from a slightly spicy dipping sauce. You can easily make your own sauce using garlic, chilli, sesame oil, soy sauce and rice wine vinegar.

Fruit and Nut Flapjacks

Flapjacks are often very heavy on sugar.  However, these fruit and nut flapjacks contain agave syrup, which is sweeter than sugar, meaning you need to use less.

Healthy,Protein,Granola,Flapjack,Snack,Bars,With,Seeds,And,Nuts

Another positive is that these flapjacks contain plenty of other health-giving ingredients including hazelnuts and seeds which provide the essential, healthy omega-3 fats, as well as raisins and apricots that are rich in the frequently deficient mineral, iron. Plus of course porridge oats, packed full of energising B-vitamins. They’ll take you about 10 minutes to prepare and provide the perfect sweet, but healthy treat for your picnic.

Picnics can be fun and healthy too!  And with these delicious options you’ll have the energy to enjoy your day to the full.

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Five health-giving herbs to include in your diet

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A range of fresh herbs in pots to add to cooking

Herbs are an integral part of nature’s treasure chest. And whilst we have all heard of them, we don’t always use them in cooking as much as we could. 

There are so many ways to include herbs in dishes from curries to pasta and salads.

To help you enjoy their amazing health benefits and flavours Clinical Nutritionist Suzie Sawyer shares her five favourite cooking herbs and the dishes that they complement.

 

Basil

Basil.

One of the more common cooking herbs, basil is popular in typical Mediterranean dishes, especially those containing tomatoes and courgettes. From a health perspective, basil is known to help soothe the digestive system and control nausea.  It can also calm the nervous system and has been used as a general tonic.

Basil and pesto pasta in a bowl

However, basil also provides some delicious flavours too.  It is one of the key ingredients in pesto which can really cheer up a chicken and pasta dish.  However, for a great antioxidant blast then cherry tomatoes with fresh basil, olive oil, garlic, and pasta (preferably wholemeal for the energising B-vitamins) is a perfect, very cost-effective mid-week family meal.  Don’t forget some grated Parmesan to top it off!

Coriander

shutterstock_446722957 coriander Apr18

An absolute ‘essential’ in curries, sauces, and a range of Asian-inspired salads. Traditionally coriander was used to treat urinary tract infections but nowadays people use it to sooth a troubled digestion or simply because it adds so much flavour to dishes.

Curry dish and rice

Carrot and coriander soup is a well-known option, which is incredibly quick to make, also adding chopped onion, potato, and chicken stock.  One of the many great things about using fresh herbs in dishes is that you can add as much or as little as you like – there is no right or wrong. And if you’re looking for a different salad to partner your summer barbeque, then lemon and coriander couscous is brilliant and incredibly easy to make.  Simply cook the couscous and then add plenty of chopped coriander, pine nuts, lemon zest and some raisins.  Your guests will be more than impressed!

Tarragon

Bunch,Fresh,Tarragon

This delicious herb is one of the most versatile, pairing well with fish, beef, eggs, chicken or in varied soups.  Importantly, its health benefits are far-reaching.  Tarragon is a powerful antioxidant, helping to banish free radicals. It can help balance blood sugar levels so may be useful for weight control and also helps manage inflammation throughout the body which is especially beneficial for the heart.

Salmon,Roasted,In,An,Oven,With,A,Butter,,Parsley,And

For a real taste of summer, why not gently bake some salmon fillets with garlic, lime, tarragon, and ginger? This dish not only provides all the health benefits of tarragon, but garlic is great for the heart, lime is a powerful antioxidant and salmon is loaded with the omega-3 fats. These have amazing benefits throughout the body, and especially for the heart.  Tarragon certainly partners fish perfectly and this dish can be enjoyed with some Jersey Royal potatoes (in season now) and a fresh green salad.

Rosemary

Rosemary,Bound,On,A,Wooden,Board

Another herb that conjures up thoughts of the Mediterranean.  However, rosemary is a really hardy herb and is not difficult to grow here in the UK, so we don’t need to miss out on its amazing taste and health benefits. As with all herbs, rosemary is a powerful antioxidant, but it’s also used to calm the nervous system hence it is often used as an essential oil in massage treatment rooms.

Lamb,Roast

Rosemary is most popular cooked with lamb (often with garlic too) or chicken but also works perfectly with roasted potatoes.  Again, rosemary can be used as liberally as you wish.

Oregano

Oregano.fresh,And,Dry

We probably come across this herb in our daily lives mainly on top of margarita pizza!  However, oregano is great added to any dish that could do with some additional herbal flavour. 

In terms of health benefits, oregano can be taken in supplement form to ease digestive issues, especially in cases of unwanted bacterial infections or yeast overgrowths. Oregano can also help relieve cold and flu symptoms.

Spaghetti,,With,Cherry,Tomatoes,Sauce,Milanese,Bolognese,Sauce,Food

Spaghetti Bolognese, any cooked tomato-based dish, spinach and ricotta pasta, roasted chicken, or Greek salad; it’s a great addition to most dishes, so do use liberally.

 

So, why not use more herbs in your dishes and enjoy the health benefits and delicious flavours they provide.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow us on Instagram @feelaliveuk or on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock