Five food swaps to boost your energy this January

Happy woman outside in winter with energy

The month of January can often make us feel low in energy, especially after all the Christmas festivities. What you eat right now can really make the difference between flagging during the day and feeling full of life.

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Just like a car needs fuel, the body can’t run on empty, but the food we choose needs to be the right kind of fuel. So how can you get the most energy out of your food choices?

Clinical nutritionist Suzie Sawyer, shares her top five energising food swaps so you jump through January!

Swap sunflower oil for coconut oil

Sunflower oil is one of the most popular cooking oils, partly because it’s quite cheap but it’s also promoted as being healthy. However, the reality is that sunflower oil contains a high percentage of polyunsaturated fats which are damaged when heated and therefore turn into unhealthy trans fats.

Coconut oil and coconut flesh

Conversely, coconut oil is stable once heated but, most importantly, contains high levels of medium chain triglycerides (MCTs) which the body uses as an energy source. They also speed up metabolism and are not stored as fat. You can even use pure coconut butter as a wonderful body moisturiser. Coconut oil can always be used as a replacement for sunflower oil (or other cooking oils), plus it delivers a very subtle coconut taste which is particularly delicious in stir fry dishes.

Swap rice cakes for oat cakes

Rice cakes are frequently suggested as a great low calorie snack but they do very little in terms of providing sustained energy. Moreover, rice cakes are heated to high temperatures during their preparation and this can produce very unhealthy acrylamides which have been linked to a number of degenerative diseases.

Home made oat cakes

Whilst oat cakes contain a few more calories, you’ll eat less overall because you won’t feel hungry as quickly. Oats are slow releasing carbohydrates which means they keep delivering energy for much longer. Oat cakes make great snacks when paired with hummus, nut butters (see below), prawns or bananas. They’re truly versatile!

Swap peanut butter for walnut butter

It’s a common misconception that peanut butter is really healthy. True, it contains a good amount of protein but that’s as far as it goes! Peanuts are not tree nuts; they’re grown in the ground and are very susceptible to picking up unhealthy aflatoxins. However, proper tree nuts, and in particular, walnuts contain the healthy and energising omega-3 fats.

Walnut nut butter in a jar surrounded by walnuts

Walnuts have the highest omega-3 content of any nuts. These essential fats are needed to help boost metabolism and will therefore give your energy levels a boost. They’re also delicious when made into a nut butter, which is available in most supermarkets. Add walnut butter to smoothies for a protein punch, on oatcakes as a snack, on wholemeal toast as a great on-the-run breakfast, or in decadent chocolate brownie recipes.

Swap white bread for brown

Many of us love white bread, especially toasted. However, once you’ve made the swap to brown, you’ll never look back! Your energy levels will be much improved and you’ll also be eating a much greater range of nutrients.

A selection of brown bread loaves

The problem with white bread (and other white products such as pasta) is that the refining process strips them of the all-important B vitamins which the body needs to produce energy. White bread also contains much less fibre. This means that its carbohydrate content is quickly released into the bloodstream and won’t provide sustainable energy.

If you‘re finding the swap tough, then why not buy some half and half bread to ease you into it gently!

Swap veggie crisps for kale chips

Vegetable chips are readily available in supermarkets and many people believe they’re much healthier than potato crisps because they contain colourful vegetables. This is partly true. However crisps are crisps regardless of which vegetable they are made from; they are still deep-fried, deliver very few nutrients and do very little to improve energy levels.

Home made kale chips in a dish

As a quick, healthy and energising swap try kale chips instead. You can even make your own: add a bag of kale to a roasting pan, sprinkle with coconut oil and a little salt and grill until they have turned crisp. Kale is high in iron and folate, both essential for energy production. As an added benefit, kale also contains good levels of vitamin K which is needed for a healthy heart and bones.

So a few simple swaps will get your energy levels soaring this January and hopefully throughout the coming year!

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The top 3 nutrition tips for a healthier 2019

It’s great to kick start your New Year health with a few easy wins! The trick with New Years’ resolutions is to make them achievable and sustainable. There is little point in going ‘all-out’ in January, only to lose motivation totally, as February starts.

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To help you on your journey, Clinical nutritionist Suzie Sawyer shares three top changes you can make TODAY for long term health results!

 

 

Start the day right

This one is so simple but oh so effective! Start every day by drinking 500ml of warm water (it should be body temperature) with some sliced fresh lemon and crushed ginger. This should be done when you first get up, for the greatest benefit.

Whilst the liver has carried out its normal detoxification processes during the night, some additional gentle cleansing first thing will certainly add a spring to your step. Lemon water will help flush out the digestive tract and also encourage liver enzyme production. Plus it also helps to alkalise the system encouraging energy levels to soar and skin to glow.

Fresh lemons and lemon tea with root ginger on a wooden background

Ginger is a great winter spice that helps rev up the immune system. It also feeds the good gut bacteria aiding digestion, and warms up the body ready to start the day. At this time of year when bugs are rife, both lemon and ginger will help fight any nasty invaders that may cross your path.

Include protein at every meal

Protein is needed to maintain well-balanced blood sugar levels which, in turn, keeps energy levels sustained throughout the day.

Protein is also essential for tissue repair, hormone production, beautiful hair, skin and nails and enzyme function; it’s absolutely key for life. Many people believe they need to eat lots of carbohydrates such as pasta, rice and bread to feel full. However, it’s actually protein that fills you up and stops those cravings for unhealthy sweet treats. So increasing your protein is also going to benefit any weight loss plan (and who wouldn’t want help with that at this time of year!)

A range of foods containing protein

Eggs, fish, chicken, dairy, turkey and meat are all great sources of animal protein. Great vegetarian sources are soya, tofu, tempeh, beans, lentils, grains, peas, nuts and seeds. Clearly, there’s a great choice of high protein foods; you just need to include some at every meal time. You’ll feel more energised, fitter, stronger and happier really quickly just by sticking to this simple rule.

Have a daily juice

This is not intended to replace a meal, but having a juice mid-morning provides a great nutritional ‘top-up’ for the day.

Whilst the recommended daily amount of fruits and vegetables is a minimum of five daily, from a nutritional perspective we ideally need around ten or more, which of course is not easy to achieve within our busy lives. Currently, only around 25% of the population are achieving this recommend minimum level of 5 a day. Therefore, juicing is a really easy way of increasing fruit and veg intake.

A range of fresh vegetable juices

Ideally a juice should contain mainly vegetables with some additional low glycaemic (not too sugar-laden) fruits. A great recipe example would be carrot, apple, celery, parsley and red pepper. Carrots are loaded with immune-boosting beta-carotene, which is converted into Vitamin A. Apples and peppers contain lots of vitamin C. Celery is great for keeping blood pressure in check and alkalising the body, and any green food such as parsley is packed with chlorophyll, also known as the ‘food of life’.

It’s easy to see how many more nutrients you can obtain from having just one juice a day. And by including whole fruits and vegetables at meal times and as snacks, then you’ll still be getting the essential fibre and enzymes that are naturally found in these whole foods.

So put these three easy wins into practise this year to supercharge your health in 2019!

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Nutritional resolutions for 2019: live your best life

 

Woman making soup

The start of a new year is always a brilliant time to make changes and improvements to life generally. However, it’s also the best time to re-think your diet and overall nutrition to see what could work better for YOU!

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It’s not always about re-inventing the wheel; where nutrition is concerned, sometimes the simplest things can have the biggest impact.

Clinical nutritionist Suzie Sawyer shares some of her favourite foods to fuel you up and keep you warm!

Drink more water

This one sounds so simple. However, you’ll be amazed how much better you’ll feel from just keeping the body properly hydrated. The body carries around 70-80% water. Of course, this is not ‘pure’ water because body fluids are made up of many different solutes; this is one of the reasons why athletes and recreational exercisers often use isotonic drinks to maintain good hydration levels. These drinks contain many of the electrolytes that are found in body fluids.

A close up of a woman holding a glass of water to represent staying hydrated

The good news, therefore, is that you don’t need to only drink plain water. Think herbal and fruit non-caffeinated teas. Try water with slices of lemon, cucumber or apple. Give lemon and crushed ginger a go – there’s plenty to choose from. It’s also a great way to help alkalise the body. You can also try blending: add a few green leaves such as spinach, chard and parsley and drink this throughout the day to provide the body with chlorophyll, otherwise known as the ‘food of life’. Aim for around 1 ½ litres of water-based drinks daily. Your brain, skin, digestion, joints and mood will all massively benefit!

Eat more omega-3s

We need to eat omega-3s very regularly in the diet as the body cannot produce them. However, for those of you that don’t eat fish or nuts and seeds, you may be missing out on these essential healthy fats. Early tell-tale signs that you might be lacking are dry skin, constipation, low mood and joint aches and pains – evidence as to why they’re known as the essential fats.

A range of foods containing omega-3 fats

Oily fish such as salmon, mackerel and sardines are the best sources.   Good vegetarian sources are flaxseeds, pumpkin seeds, walnuts and hazelnuts. However, if you’re not including any of these foods in your diet at least every other day, then you certainly need to take either a fish oil supplement or a vegetarian flax oil or similar.

Make soup

Soups are a really easy and delicious way of bumping up your daily nutrient intake. Various forms of cooking can rob vegetables of their nutrients but soup has the added advantage of retaining most of its nutrients in the ingredients.

Watercress soup

Some popular soup suggestions:

  • Chicken: great for treating colds and blocked noses and packed with protein
  • Lentil: perfect for vegetarians, filling, warming and a great source of fibre and energising B vitamins
  • Minestrone: classic Italian soup made with lots of fresh vegetables containing immune-boosting vitamin C
  • Bouillabaisse: a thick French fish soup containing omega-3s, vitamin C from the tomatoes, together with plenty of iron and protein

You can make up a big pot of soup and it’ll last for a few days when refrigerated or you can freeze it in batches and it can last you even longer! So why not make 2019 the year of the soup – your body will just love being loaded with more nutrients throughout the year.

Take a Vitamin D supplement!

Public Health England recommends that everyone should take a supplement of vitamin D during the winter months and more frequently for some ‘at risk’ groups. However, even though we generally get some exposure to sun (the best source of vitamin D) during the summer, the body may still need a supplement. Think of it as a cheap health insurance policy to make sure you are getting enough.

Vitamin D written in sand on a beach

Vitamin D is essential for the immune system as well as healthy bones and teeth and is especially important for growing bones. Additionally, people suffering from SAD and general low mood, are often low in vitamin D. Taking a daily supplement containing a minimum of 10 micrograms of vitamin D is easy, cheap and very important.

Eat more fibre

Our typical highly refined western diet is normally always low in fibre. We should aim to eat around 30 grams of fibre a day from fruit, vegetables, grains, nuts, seeds and whole foods such as beans and lentils.

Fibre is absolutely key for maintaining good digestion and to keep the bowels running smoothly. The body retains damaging toxins if it’s constipated. Additionally fibre is needed for heart health (the body eliminates bad cholesterol via the stools), effective weight management and for keeping our skin looking healthy and fresh.

A range of vegetables to represent fibre in the diet

 

Many of us, over the Festive period, will have dined out on sugary, low fibre foods. But with a fresh start to 2019, resolve to include much more fibre in your diet. Enjoy some wholegrain oats for breakfast, some wholemeal rolls or jacket sweet potatoes for lunch and some chicken with quinoa and vegetables for dinner, as a quick example of a healthier, more nutritious day!

So making some healthy nutritional resolutions in 2019 doesn’t need to be complicated but simple changes can be very effective. Happy New Year!

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Fuel your festive walks with these top nutrition tips

MOther and child on her back dressed up in hats and scarves on a winter walk in the snow

Winter walks can take on a magic of their own, whether it’s snowy outside or crisp and dry. Winter weather may make us feel like snuggling up in the warm. But getting outside and taking some brisk walks can have so many health benefits, particularly for the heart and circulation. Plus it gets those feel-good endorphins ramped up!

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So what should you eat to keep you going before, during and after a wintery walk?

Clinical nutritionist Suzie Sawyer shares some of her favourite foods to fuel you up and keep you warm!

START THE DAY RIGHT

There’s no better way than to start the day in preparation for your walk than to eat a bowl of porridge. It will keep your energy levels sustained for long periods because it’s packed with slow-releasing carbohydrates.

However, for those who can’t tolerate gluten or find traditional porridge oats too fibrous, then why not change it up with a bowl of amaranth porridge? It can be used in flake-form and is readily available in the supermarket. Most importantly, it’s higher in protein than traditional oats and contains a wealth of immune-boosting vitamins and minerals.

Porridge with pears showing a healthy breakfast

Amaranth flakes can be simmered with some coconut or almond milk with cinnamon and nutmeg (also very warming spices), and then cooked through with some chopped pears or banana. It will give your body a warm, healthy glow to set you on your way.

WARMING SNACKS

Whilst the body will be burning calories during a walk, unless you’re going for a long walk you don’t need to eat vast amounts of additional food; the body has plenty of storage. However, if you’re going to be out for two or three hours, you’ll certainly need to pack a snack to keep you going.

Nut butter on rye bread

The best advice is to take something containing fat which will help keep the body warm. Therefore, choose the healthy omega-3 fats that your body can’t make but need very regularly and you’ll be getting plenty of additional health benefits. You can easily pack some almond, pumpkin seed or other nut butter spread on wholemeal or rye bread which will fill you up, warm you up and fuel you up for your bracing winter walk.

WARMING DRINKS

Warming drinks and food are needed during the winter because they help to energise the body and bring blood flow to the skin surface, which improves circulation. If we eat cooling foods such as salads during the winter months the body has to work a lot harder to digest food, which can cause digestive upsets.

A warming drink of honey, lemon and ginger

Some foods, and especially spices, are naturally warming. The most warming of all is ginger. Plus, it contains wonderful immune-stimulating properties, so is great to drink at the first sign of a cold. Why not fill a flask with some freshly grated ginger, lemon juice and a little immune-boosting Manuka honey with boiling water which is sure to keep you warm through the entire walk?

WARM YOURSELF BACK HOME

When you’ve had an amazing walk in the great outdoors, you’ll feel really invigorated! However, you’re probably also hungry and the body will need to be re-fuelled with a warming meal.

One of the best meal suggestions is to cook up a delicious curry. You can add a wealth of warming spices such as turmeric, paprika, chilli, and coriander. As we know, all herbs and spices contain a range of health benefits, but coriander is also good for the digestive tract, which may be really helpful over the Festive period!

A curry surrounded by herbs and spices

There’s no end of choice when it comes to making a curry; try a vegetable curry using sweet potato, chickpeas and other vegetables as a base. Or why not a fish curry with white fish of your choice, onions and broccoli. Another firm winter favourite is a lamb curry with raisins and cashew nuts. If you invest in a slow-cooker, then it can all be thrown into the pot before you leave for your walk and will be ready and waiting on your return.

Leek and potato soup in a bowl

Soups are another great winter warmer that work really following a brisk walk and need very little preparation. Leek and potato, spicy bean or winter minestrone are all excellent choices, particularly for lunch if you’ve been out for a morning stroll, and are packed full of essential vitamins and minerals.

So whatever the weather, get outdoors and with these top food tips you’ll be warm on the inside so you won’t feel too much of the cold on the outside!

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Five foods to banish Christmas exhaustion

Woman in Christmas hat asleep at her laptop

We all know that Christmas can be exhausting! Add together festive parties, Christmas shopping, family politics, with a sprinkling of work pressures, and you’ve got the perfect recipe for feeling tired and run-down. However, what you eat during the Christmas period can have a really positive effect on energy levels.

Clinical nutritionist Suzie Sawyer shares her five top foods for sustaining energy throughout the Festive season.

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BANANAS

They are the ‘go-to’ snack used by athletes and anyone looking for a quick energy boost. Bananas contain a high level of sugar in the form of starch which is released fairly quickly into the bloodstream giving an energy boost. However, they’re also high in fibre which means that energy release is sustained for quite a while after eating them. Bananas are also high in energising vitamin B6.

Whole bananas and diced banana

However unripe bananas contain resistant starch which cannot be digested in the small intestine, and then ferments in the large intestine which can cause wind! So, the trick is to eat them when they’re nice and ripe and you’ll be energised throughout the day. Why not enjoy a banana with your breakfast? They’re great on any type of cereal and of course make a wonderful transportable snack.

PUMPKIN SEEDS

Another great portable snack that you can eat on their own or as part of a combination with other seeds, pumpkin seeds have an enviable nutritional profile. They contain good levels of energising iron and magnesium, plus protein which will also keep you going throughout the day.

Roasted pumpkin seeds

Pumpkin seeds are brilliant to have in your bag when you’re on the run or to keep in your desk drawer. For a really delicious twist, roast them with a little salt.

BEETROOT

Simply the colour of beetroot brings thoughts of Christmas! Their deep red colour is also one of the reasons for beetroot’s amazing health benefits; they’re packed with antioxidant-rich anthocyanins. Most importantly, beetroots are great for boosting energy. They encourage the production of nitric oxide which helps blood vessels to dilate, producing greater oxygen flow around the body. This effect is really noticeable in people who exercise a lot but is equally beneficial for those needing to rush around the shops!

Beetroot and chocolate brownies

Beetroot works well in sweet or savoury dishes and can be really simply served in a salad with goat’s cheese and walnuts. Equally, it makes a wonderful partner to any dish containing chocolate! Why not try creating some chocolate and beetroot brownies? Perfect for the Christmas table to stop people falling asleep after lunch!

WHOLEMEAL BAGELS

Any food that contains whole grains will also contain plenty of energising B-Vitamins and wholemeal bagels are no exception. With any white bread products the refining process in their production destroys B-vitamins and also the fibre, both of which are needed to keep energy ramped up! So try to stick to wholemeal options this Christmas.

A wholemeal bagel with ham and salad

Wholemeal bagels make a great snack with nut butter (or with some jam for really quick energy).  Alternatively, try them toasted with scrambled eggs for breakfast, with cream cheese and smoked salmon for lunch or toasted with smashed avocado and pine nuts. Delicious!

SWEET POTATOES

Packed with slow-releasing carbohydrates, sweet potatoes provide sustained energy to keep you going throughout Christmas. Despite their sweetness, sweet potatoes are a starchy vegetable and supply about the same number of calories as new potatoes (around 84 calories per 100 grams).

A sweet potato cut in hasselback style on wooden board

Sweet potatoes make a delicious and quick lunch or dinner-time meal in a jacket with a topping of prawns, baked beans or tuna. The best news is that they have a really positive effect on blood sugar levels (unlike white potatoes in their jackets), which means energy levels will be constant and hopefully you won’t feel that all-too common afternoon energy slump.

So eat for energy this festive season and you’ll still be smiling (and awake) to enjoy the Christmas holidays.

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If sprouts are out, here are five delicious vegetable alternatives

A family eating christmas dinner

With Christmas rapidly approaching, our thoughts naturally turn to food. Indeed, one of the most controversial vegetables of all Christmas fayre is the humble Brussels sprout; you either love them or hate them! However, if sprouts are not your bag, there’s plenty of other delicious and healthy vegetables that can sit proudly on your dinner table.

Clinical nutritionist Suzie Sawyer shares her five top Christmas vegetables (other than sprouts!)

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But first, just in case you can be tempted, the health benefits of Brussels sprouts are quite extraordinary. Not only high in immune-boosting vitamin C and beta-carotene, they contain compounds called indoles that may help prevent some serious diseases but can also balance hormones, particularly in women suffering through the menopause.

So what’s the alternative?

BROCCOLI

A member of the same ‘crucifer’ family as Brussels sprouts, broccoli can also be hailed as a super food. With broccoli, it’s all about the colour; the darker the florets, the higher the nutrient value. The heads contain more nutrients than the stalks but it’s all good to eat.

Broccoli florets on a plate

Packed with vitamin C (great for immunity at this time of year), folic acid, iron and beta-carotene, which the body converts into vitamin A as needed, broccoli is always going to make a statement on the dinner table. Lightly steam and then flash fry with some garlic and sesame seeds to enhance its appeal.

RAINBOW CARROTS

Carrots are traditionally orange but they can also be yellow and purple too! They all contain roughly the same nutrient profile but their varying colours mean they contain a variety of antioxidants, which is great news for the body. Plus, we all know that carrots help us to see better in the dark; that’s because they have very high amounts of beta-carotene which is converted into vitamin A and is essential for night vision – certainly very necessary during the long winter nights!

A selection of rainbow carrots

Rainbow carrots are certainly going to bring some festive cheer to the dinner table. However, they also work really well alongside another winter vegetable super food…

BEETROOT

In season right now, wonderful beetroot works really well roasted alongside rainbow carrots – your Christmas dinner table will never have been so colourful! Beetroots are a great source of folic acid and heart-loving potassium.

Whole beetroots

To roast carrots and beetroot together, place them all in a roasting tin with some fresh orange segments, balsamic vinegar, thyme and a little golden syrup for a tasty side dish.

CELERIAC

Sometimes unceremoniously called ‘the ugly one’, celeriac, as the name suggests is part of the celery family. Whilst some people are not overly keen on celery, celeriac has a much more subtle flavour and also delivers some great nutritional benefits; it’s high in both vitamin C and potassium.

Celeriac on a table

For a really luxurious Christmas treat, celeriac can be mashed with crispy bacon, cream, butter, thyme and breadcrumbs. It can all be mixed in a food processor and then lightly grilled for a crispy topping.

LEEKS

Another vegetable in season during December, leeks are a versatile vegetable side or main dish option, over the Christmas period. Leeks are very high in potassium which is essential for a healthy heart and regulating blood pressure. Potassium is also great for the kidneys which may explain why leeks were used to treat kidney stones in traditional medicine.

Leeks in a wooden trough

As part of the same family as onions and garlic, they deliver many of the same health benefits. Try cooking them as a delicious oven-baked leek, bacon and cheese side or as a one-pot meal with chicken breasts, chopped celeriac, butter beans and thyme to really tempt the taste-buds.

So if you don’t fancy sprouts this Christmas, there are plenty of other delicious and healthy vegetables to choose from!

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Nutritious seasonal eats this December

Woman preparing christmas dinner

With the festive season now upon us, supermarkets are packed with chocolates, cakes, puddings and treats! However, let’s not forget that we can still enjoy healthy treats and get a boost of vitamins and minerals at the same time. There are plenty of delicious fruits and vegetables in season in December, and with a little thought they can really excite the taste buds!

Clinical nutritionist Suzie Sawyer shares her top five fruits and vegetables this Christmas, together with her recipe suggestions.

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PEARS

These sometimes get forgotten and pushed aside for the more popular apple. However, pears are real winners both for their taste and nutrient content.

They’re high in immune-boosting vitamin C and heart-loving vitamin K. If you eat them with the skin on, they’re also rich in fibre; more than many other fruits and vegetables, around 40% of a pear’s health benefits lie just under the skin.

Pear, goats cheese and walnut salad

Pears work really well simply sliced in a salad with goat’s cheese, varied leaves and walnuts, which retains maximum nutrient benefits. However, at this time of year, they’re wonderful poached with lemon zest, ginger, a cinnamon stick, allspice and some apple cider. They can be served with vanilla ice-cream for a real treat, eaten cold as a desert or sliced over your morning porridge for a warming start to the day.

RED CABBAGE

Whilst white (also known as green) cabbage is the most commonly eaten, its nutrient benefits slightly fade into the background when compared to its red counterpart. As with all fruits and vegetables, the secret to its nutritional benefit lies in its colour; red cabbage is rich in immune-boosting antioxidants. This is especially helpful at this time of year. It also contains lots of anti-inflammatory compounds which is welcome news for those suffering from aching or painful joints during the winter months.

Red cabbage stewed with apples

One of the nicest ways to use red cabbage is braised with apples. It makes a wonderful accompaniment to any meat or is great on the Christmas dinner table. It’s so easy cooked in a pot, with onions, apples, balsamic vinegar, allspice and sliced apples. Cook slowly in the oven for an hour or so – the smell is wonderful.

CAULIFLOWER

Cauliflower has become one of the most popular vegetables in recent times. Even better it’s in season right now. As with many fruits and vegetables, the most prominent nutrient in cauliflower is vitamin C. However, it’s rich in most of the B-vitamins as well as the important trace minerals magnesium and manganese. These nutrients are better retained when cauliflower is steamed rather than boiled.

Cauliflower cheese

In terms of serving, a perennial favourite dish is cauliflower cheese which is often a Boxing Day lunch staple. However, it works really well as a one-pot curry with chickpeas, cumin, curry powder, onions, lentil and almonds. Cauliflower rice is also really popular with those watching their weight or following the Paleo Diet. Placed into a food processor it then gets broken down into rice-sized pieces. Simply heat through with a little olive oil and some salt and pepper.

CLEMENTINES

Always popular in Christmas stockings for their delicious, juicy and sweet taste, clementines are perfectly in season right now. Not only are they packed with vitamin C, they contain limonin which may help reduce blood cholesterol levels – another reason why they could be useful during the season of over-indulgence!

Clementines on wooden board

They’re also fabulous used in many recipes and work really well with our Christmas staple vegetable, the Brussels sprout. We tend to have a love/hate relationship with these little green vegetables, but when braised in the oven with sliced clementines, shallots, balsamic vinegar, rosemary and walnuts, they really come alive!

CRANBERRY

No Christmas table would ever be complete without cranberries. They deliver some wonderful health benefits, most notably for the urinary tract. Most urinary tract infections (UTIs) are caused by bacteria, and cranberries are able to prevent the E. coli bacteria from attaching to the wall of the urinary tract.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Importantly, whilst, cranberry sauce makes a wonderful accompaniment to turkey, they work really well in a muesli recipe or in homemade energy bars. Simply mix dried cranberries with golden syrup, sunflower seeds, desiccated coconut, oats, butter and sultanas for a delicious tray-baked, portable energy snack – much needed during the tiring month of December.

So alongside the traditional sweet treats of Christmas, treat yourself to some delicious and nutritious fruit and veg this season and reap their amazing health benefits.

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