Autumn nutrition: what to eat right now

Happy woman in autumn playing with autumn leaves

The onset of Autumn generally conjures up thoughts of cosy evenings by the fire or wrapping up a little warmer. 

When the weather gets colder, the body craves and needs warming foods to keep it optimally fuelled and able to ward off colds and infections.

Clinical nutritionist, Suzie Sawyer, serves up her five top foods to keep body and mind healthy and robust this Autumn.

Root vegetables

Top of the list must be root vegetables.  They are what your body craves when it needs nourishing support.  Swedes, carrots, sweet potatoes, turnips and parsnips are perfect for Autumn eating.

Not only are they high in vitamin C to support the immune system, they all contain specific compounds called indoles and isothiocyanates which are really protective against some of our nasty degenerative diseases.

Even better, they all make great ‘comfort’ food, which is perfect for the body right now.  Soups, curries and stews can be cooked in bulk and will last a few days. Plus, they all make great and simple vegetable sides. There’s no end of choices but make them a priority when meal planning.

Also try to include members of the cruciferous vegetable family, including cabbage, kale and broccoli.

Ginger

Top of the warming herbs list is ginger.  It’s also top of the list of healing ingredients in Ayurvedic medicine.  Ginger is a great digestive aid because it stimulates bile production (essential for good digestion), is a powerful anti-inflammatory agent and has anti-bacterial qualities.  Even better, you can use it in everything!

Root ginger with a bwol of ground ginger

Use it to awaken your taste buds and digestion in the morning with some warm water and lemon.  This also helps cleanse the liver, so you’ll quickly feel invigorated.  Why not make your own fresh ginger tea and drink it throughout the day?  And if you’re struggling with headaches down to the amount of time spent in front of screens right now, ginger is also your friend.

Quinoa

Eating whole grains is important for Autumn since the body needs to be well nourished and grounded.  Quinoa is technically a seed not a grain, but it matters not when talking about its array of nutrients.

Quinoa and bulgar wheat salad with feta

In many ways, quinoa is better than rice because it contains much more protein, so is perfect for vegetarian and vegan diets.  It’s also high in trace minerals, including zinc, magnesium and iron, and also fibre. Even better, quinoa is high in antioxidants which help to combat free radicals and in turn supports a healthier you.

Cook up a batch and freeze it: quinoa is great hot or cold with most other foods.

White fish

Autumn is all about finding good life balance and this is also true for the digestive system.  It shouldn’t be put under pressure at the moment, hence white fish such as cod, sea bass, sole and haddock are very easy to digest, whilst providing plenty of wholesome nourishment.

Thai fish dish

Although white fish doesn’t contain all the pizazz of oily fish and the essential omegas, it is very high in protein and low in saturated fat. It will also help keep blood sugar in good balance so energy levels will be sustained.

Even better, it’s really easy and quick to cook; think seabass in a parcel with ginger, spring onions and lemon grass. It’s really delicious and ready in around 15 minutes.

Turmeric

This is a ‘must-have’ in your store cupboard.  The health benefits of turmeric just keep growing as new research comes to light.  However, it’s a great anti-inflammatory, a powerful antioxidant, a potent liver detoxifier and great immune booster. And it’s so versatile: it can be used in a plethora of dishes.

wooden spoon with powered turmeric and turmeric root

Raw turmeric is more warming but it’s slightly time-consuming to work with, so ground and dried turmeric is fine and it’s best absorbed when eaten in a dish with black pepper.

Turmeric is an essential Autumn spice; why not try a turmeric latte, on trend right now!

So,  give your body what it needs this Autumn and hopefully you’ll stay happy and healthy.

Stay well.

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Top tips for managing your cholesterol

Blueberries and strawberries in a heart shape on a wooden board

We hear the ‘cholesterol’ word used often because it’s a key marker for potential heart disease.  However, it’s also an essential part of our cellular make up and for hormone production, so balance is key. 

It’s important to keep levels in the healthy range, which is perfectly possible for most people by managing diet and lifestyle.

 This National Cholesterol Month Clinical nutritionist, Suzie Sawyer, shares her five tips for keeping cholesterol in check.

Go low glycaemic

In a world where fad diets seem to predominate, the benefits and simplicity of eating a low glycaemic diet are often forgotten.  The glycaemic index is just a measure of how quickly food affects blood sugar levels.  High sugar, low fibre food has a massive impact but has also been found to raise cholesterol levels.

Bowl of warming porridge with spoon of dry oats next to it

Opt for a diet that contains whole grains, plenty of fibrous vegetables, beans and minimal sugar.  Oats are especially beneficial for reducing cholesterol levels as they contain beta-glucans, a special fibre with lots of research to support their effectiveness. Eating low glycaemic will also help sustain your energy levels.

Eat essential fats

Not all fats are created equal and whilst eating too much saturated fat found in red meat and butter can raise cholesterol levels, the omega-3 essential fats found in oily fish have the reverse effect.

A range of foods containing omega-3 fats

Salmon, mackerel, sardines and tuna are the way to go; try to eat some at least three times per week.  However, for those not liking oily fish, either take an omega-3 supplement or eat plenty of flaxseeds (they can easily be added to your whole grain porridge), walnuts and pumpkin seeds.  If you’ve been diagnosed with high cholesterol and are vegetarian, then it would also be advisable to take a flax oil supplement too.

Take plant sterols

Plant sterols are a group of substances found in nuts, oils and some vegetables that have been found to reduce cholesterol levels. To make life easier, plant sterols are often added to margarines and some yoghurts. However, be aware that these foods often also contain some less healthy ingredients so always combine them with plenty of healthy oils (especially olive oil), foods high in fibre and loads of green, leafy vegetables.]

Reduce your stress levels

High stress is another factor in raised cholesterol levels, partly because of the normal hormone response that happens during the stress response.

Woman with legs crossed sitting on bed meditating

When life is challenging, and it’s certainly that right now, it’s often hard to keep calm.  So find something that works for you and take some time each day to destress.  Why not practice meditation, go for a brisk walk or take a relaxing bath? You can relax on your bed listening to some music or do a yoga session. Whatever works for you, build it into your day every day.

Additionally, try drinking green tea: it contains theanine which helps stimulate our relaxing brain neurotransmitters. Another natural option is to try the herb, passionflower: it can work very quickly especially if you’re suffering from a ‘nervous’ stomach.  Dealing with stress should be addressed as a priority to help keep cholesterol in check.

Load up on vitamin C

Thankfully vitamin C is found in all fruits and vegetables in varying amounts, and it’s also useful for reducing high cholesterol.  Vitamin C is one of our key antioxidant nutrients so it helps protect artery walls from damage; hardening arteries is one of the key factors in heart disease.

A selection of fruit and vegetables high in Vitamin C

All berry fruits, red peppers, mango, kiwi and spinach are especially rich in vitamin C so prioritise these foods in your diet if possible.  Additionally, aim for closer to 10 portions of fruits and veg a day if you can.  It’s sometimes easier to add a daily juice, smoothie or soup into your routine to increase your portions.  Whilst much of the fibre is lost by juicing, you’ll still be getting plenty of vitamin C and other key nutrients, including magnesium – also great for reducing cholesterol levels.

So, try and adopt some of these tips into your daily diet and lifestyle and help reduce your cholesterol levels naturally.

Stay well.

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Nutritious and healthy bakes for autumn

Close up of woman preparing pastry for baking

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough!  Lovely as they are, chocolate muffins are high in sugar and calories.  However, equally delicious and much healthier are savoury muffins.  Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Savory muffins

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity.  These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily.  They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat.  You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans.  Beans are all high in protein and fibre and also contain plenty of energising B-vitamins.  Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

Vegetable potato pie

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C.  You’ll also need some tinned tomatoes.  Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health.  Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon.  Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Salmon quiche

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron.  Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

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Discover foods to support your mind this World Mental Health Day

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

World Mental Health Day is taking place this week. There is a greater focus on mental health generally right now, so never has there been a better time to discuss the topic more openly. 

Importantly, it’s also the perfect time to be looking at the connection between certain foods and nutrients and their effects on emotional wellbeing.

Clinical nutritionist, Suzie Sawyer, shares five foods to support a healthy mind.

Oysters

Not only called the food of love because they’re known to be ‘aphrodisiacs’, oysters are rich in the mineral zinc, which is essential for mental wellbeing.  This is partly because zinc is one of our busiest minerals, being used in over 300 different enzyme reactions in the body, plus the brain naturally contains zinc.

A plate of fresh oysters

There’s much research to suggest its positive benefits in cases of depression and zinc is known to be depleted in UK diets.  This is partly because it’s rich in whole grain foods, rather than refined ones which tend to feature too highly in the typical daily diet.  However, seafood in another great source and oysters are certainly top of the list.  Don’t wait for the next Valentine’s Day to enjoy a romantic oyster dish!

Bananas

Bananas are rich in vitamin B6 which is essential for producing our happy hormone ‘serotonin’.  Plus, vitamin B6 is needed for energy release, so you get the best of both worlds.

Whole bananas and diced banana

Bananas make a perfect snack, especially when you’re on the run. They also make an excellent pre-workout snack for an extra boost so you can push your body that bit harder!

Broccoli

Often referred to as a super food, broccoli delivers health benefits in so many ways.  Importantly, broccoli (and other green, leafy vegetables) are high in the mineral magnesium, which is needed to produce brain neurotransmitters, but also has a calming effect on the body generally.

Broccoli florets on a plate

Anxiety levels are soaring right now, in all age groups, so we all need to be mindful of specific nutrients that can help calm both mind and body.  Stress depletes magnesium, so it’s even more important to be loading up on greens.

And rather than just serving up plain boiled or steamed broccoli, why not lightly toss it in some pesto and pine nuts before serving, to add some interest to your plate.

Mackerel

Mackerel is a tasty and super-healthy oily fish that’s loaded with omega-3 fats.  These fats are essential to have in the diet because the body can’t make them, and they are critical for brain health, because the brain naturally contains them.

Fresh mackerel with lemon and herbs on foil ready to be baked

The National Diet and Nutrition Surveys confirm that the UK population is very deficient in omega-3s across all age ranges.  The recommended weekly amount is at least two portions of oily fish (salmon is also great), to try and redress the balance.

Mackerel is such a versatile fish. Try it chargrilled, in salads (it’s especially good with beetroot) or as made a pate. It is also delicious pre-smoked in a risotto, or gently pan-fried and served with rice or potatoes and your favourite veggies.  If you’re in a rush, why not use some tinned mackerel on wholemeal toast for a quick and incredibly healthy and filling lunch.

Blueberries

Blueberries are loaded with vitamin C, another nutrient that’s essential for good brain health.  Vitamin C is also one of our most powerful antioxidants which are very protective of the brain. Even better, blueberries are rich in plant compounds called polyphenols, also packed with antioxidants; it’s their beautiful rich colour that’s partly responsible for their health benefits.

A wooden bowl of blueberries

Blueberries are low on the glycaemic index so, unlike many fruits, they won’t upset blood sugar levels which can also cause dips in mood.  Serve them with your morning porridge or cereal or eat them with some natural yoghurt and seeds, for a healthy and quick, energy-sustaining breakfast.

So, include nutrients and foods in your diet that feed your brain and help support your brain from the inside out.

Stay well.

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Five foods for a healthy heart

Blueberries in a heart shape

As the heart is one of our hardest working organs so it makes sense to look after it as much as possible. The risk of heart disease increases with age but, unfortunately, problems can start much earlier and may not always make themselves known.

So, this World Heart Day make now the time to be kind to your heart.

Clinical nutritionist Suzie Sawyer shares five foods to help support your heart health.

Beetroot

Whole beetroots

Beetroot is often referred to as a super food because it delivers so many amazing health benefits.  It is especially high in antioxidants which help protect the artery wall from damaging free radicals.  However, it’s also been discovered that beetroot contains specific plant compounds with anti-inflammatory effects.  Certain types of heart disease such as atherosclerosis are characterised by chronic inflammation and beetroot can help to reduce the risks associated with it.  Furthermore, beetroot juice has been found to help lower blood pressure.

Beetroot and goats cheese salad

Even better, beetroot is delicious either in sweet or savoury dishes, and makes a wonderful addition to any tray of roasted veggies.

Salmon

Fillet of salmon with some steamed asparagus

Salmon and all oily fish including sardines and mackerel contain the essential omega-3 fats that are known to protect the heart and also encourage healthy blood flow through the veins.  They also have wonderful anti-inflammatory benefits which will have a positive effect on the health of the arteries.

Scrambled eggs on toast with a side of smoked salmon

Whilst smoked salmon does contain a high level of salt, it’s still rich in omega-3s so is great for a Sunday morning treat with your scrambled eggs!

Tomatoes

Tomato salad

Tomatoes are actually one of the most researched of all fruits and vegetables in relation to heart health.  Indeed, much research has looked at the ability of tomatoes to reduce overall cholesterol levels and also raise protective HDL levels.  Plus, tomatoes are high in antioxidants, specifically carotenoids, which protect the artery wall from plaques that can cause damage if left unchecked.

Smashed avocado, cherry tomatoes and feta on toast

Even better, tomatoes are very easy to include into the daily diet.  They are actually more powerful when cooked so they make a great start to the day, grilled with some avocado on toast or added to a wealth of pasta, soups, roasted veggies or one-pot dishes.

Garlic

A basket with whole cloves of garlic

Often regarded by naturopaths as a miracle food because of its ability to combat so many different illnesses, it’s also great for heart health.  Garlic can help lower blood pressure, reduce cholesterol levels and also raise HDL levels.  In higher amounts, it can also help break down blood clots.

Curry dish and rice

So many savoury dishes benefit from some added garlic, especially stir-fries, soups, curries, veggie sides, lamb and fish dishes.

Oats

A bowl of oats

Oats are another super food when it comes to heart health.  Specifically, they contain a form of soluble fibre known as beta glucan which has been strongly linked to improving cholesterol levels.  It can reduce both cholesterol and other blood fat levels. Whilst beta glucans can also be found in other whole grains such as wheat and barley, oats are the best source.  Plus, they are naturally lower in gluten, so less likely to cause digestive issues.

To put it bluntly, cholesterol has to be removed from the body via the stool, hence having healthy bowels is essential.  Soluble fibre naturally binds to cholesterol with bile from the liver and transports it safely out of the body.

Bowl of porridge topped with blueberries and raspberries

With the winter months now approaching, it’s a great opportunity to make porridge your go-to breakfast.  Add some delicious berries (from frozen is fine), a little natural yoghurt and you’ve got the perfect start to the day.  Make sure you’re eating whole grain oats though, as the level of fibre is much reduced in the ready-made porridge sachets.

So, why not try some of these easy wins when it comes to your heart health?

Stay well.

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Summer skin health: five delicious foods to nourish yours from the inside out

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

Many of us will be enjoying some summer sun right now, whether venturing abroad or making the most of pleasant temperatures here on a staycation in the UK. 

But wherever you are enjoying the sun, our skin can often become rather dry and dehydrated during the summer months which is why nourishing from within is so important.

Clinical Nutritionist Suzie Sawyer shares her five favourite foods to help your skin glow all summer long!

Guava Fruit

Guavas contain some of the highest amounts of vitamin C of all fruits and vegetables.  This is key for healthy, glowing skin because vitamin C is essential for the production of collagen, our key structural protein.  Whilst most of us love the warmth and feeling of the sun on our face, the sun’s rays are extremely damaging to the skin and can accelerate the ageing process.

Close up of whole and halved guava fruit

Since collagen helps prevent wrinkles, guavas could become your go-to fruit this summer.  The tough outer skin is bitter, but the flesh inside is deliciously sweet and creamy.  They partner really well in fruit salads with berries and kiwis.  And the seeds are perfectly edible – also loaded with vitamin C.

Eggs

Eggs are a great source of protein – another collagen booster. They are also high in one of our key skin-loving vitamins, biotin.  Biotin is a really busy vitamin, needed for many metabolic processes, including healthy skin.  Importantly, it helps metabolise fatty acids, enabling skin to retain structure and moisture. No wonder biotin is often referred to as the ‘beauty vitamin’!

A topped boiled egg in an egg cup

Eggs are extremely versatile but always make a great breakfast choice because of their high protein content, which will keep you feeling fuller for longer – yet another bonus!

Avocados

Any plans for ensuing you have beautiful glowing skin should include the acknowledgement of avocados; they are synonymous with healthy skin.  There are two key reasons for this; firstly, they contain the highest amounts of protein of any fruit or vegetable, and secondly, they are loaded with the powerful antioxidant, vitamin E.

Avocado on rye toast showing healthy breakfast

Those watching their weight often avoid avocados. They do pack a punch calorie-wise, but as long as you limit them to no more than three a week you should be fine. Avocados also make wonderful face masks, leaving the skin soft, glowing and refreshed.  And because they make such a delicious addition to salads, eating avocados always conjures up thoughts of summer, whatever the weather.

Pomegranate seeds

Pomegranate seeds are rich in powerful antioxidants called anthocyanins. These can help protect the skin against free radical damage (including that caused by the sun) and also prevent the ageing process.  Pomegranate seeds are also really high in ellagic acid (also found in some berries) and has been studied for its ability to help prevent wrinkles developing. Even better, it protects the skin’s natural collagen from being broken down by over-exposure to the sun.

Bowl of pomegranate seeds and a side salad

Pomegranate seeds work as well in sweet dishes as savoury ones.  Think chicken, couscous, salads or homemade muesli, to get your morning off to a flying start!

Carrots

Carrots provide some of the richest sources of beta-carotene, a super powerful antioxidant.  Specifically, beta-carotene has been studied in relation to its ability to prevent damage from the sun to the skin. The body converts beta-carotene into Vitamin A – also known as retinol – which is a common ingredient in many skincare products.

Carrots being cooked on a griddle pan

Clearly, carrots need no introduction for their wealth of uses in dishes.  However, during the summer months there’s nothing better than chopping up a plate of crudités with carrots, peppers, cucumber, some toasted wholemeal pitta bread, with some delicious dips, for a great al fresco starter.  And your skin will love it too!

When it comes to skin, what happens within is actually more important than what happens on the outside. So, nourish yours well this summer.

Stay well.

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Plan your picnic with a vegetarian twist!

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

It’s National Picnic Week and now it’s becoming a little easier to get outdoors, why not embrace the opportunity to get out there and eat al fresco.

Whether you’re vegetarian or not, making your picnic a plant-based delight can really give your health a boost.

Clinical nutritionist Suzie Sawyer shares five tasty picnic dishes to pack and go!

Veggie wraps

These are such a go-to ‘on-the-run’ food, but wraps are also great for picnics because they are so transportable.  If you buy wholemeal wraps, you’ll also benefit from eating more energising B-vitamins than you’d find in white wraps.

Falafel wraps

The great news is that there’s no shortage of fillings.  Why not roast up a tray of veggies; these can be prepared the night before and also eaten for dinner.  Roasting favourites are courgettes, red onion, peppers and thinly cut sweet potatoes. These veggies deliver plenty of immune-boosting beta-carotene, vitamin C and energising folate. Spread plenty of humous on the wraps (chickpeas, which are the main ingredient in humous, are a great source of veggie protein) and add some chopped falafel, together with the cold roasted vegetables and you’ve got a really filling and sustaining start to your picnic menu.

Quinoa surprise

I’ve called this a surprise because you can add what you like!  Quinoa is a staple vegetarian and vegan source of protein and also provides carbohydrates.  Quinoa contains all the essential amino acids in varying amounts and is great for anyone who can’t eat any grain derived from gluten.  Furthermore, it tastes great and is incredibly versatile!

Quinoa and bulgar wheat salad with feta

One of my favourite quinoa dishes is with grilled halloumi, chopped spring onions, tomatoes, cucumber and mint with a little olive oil, garlic and lemon dressing.  Any colourful salad vegetables will provide plenty of immune-boosting vitamin C and other antioxidants.  Another suggestion is to add goat’s cheese, beetroot and pesto.  Beetroot is one of the best vegetables on the planet for cleansing the liver and also providing plant-based iron, which can be lacking in vegetarians.

Frittata

No picnic is complete without frittata.  It’s another dish that can be easily made the night before and stored in the fridge. Frittata is a really filling picnic dish and eggs, its main ingredient, are another great source of protein.

Spinach and mushroom frittata

All you need are some eggs, cooked potatoes, onions, red peppers and peas.  You can actually add whatever happens to be in the fridge – try spinach and mushrooms – and it’s a great way of including additional fibre and, most importantly, colour into your picnic.

Pasta slaw

If you’re looking for an easier option than normal ‘slaw’ which does require quite a lot of chopping, using pasta as the base is a whole lot easier and will keep everyone filled up for longer.  Just use wholemeal pasta which helps balance energy levels and, hopefully, avoids the afternoon slump.  You don’t want to be missing out on the picnic fun!

Bowl of pasta salad

Penne pasta is great for this dish so prepare some and cook until its al dente.  When cold, add some chopped celery, apples (they don’t need to be peeled), spring onions, a few walnut halves and raisins.  If you’re trying to reduce fat load then making the dressing with natural yoghurt, white wine vinegar and mustard is a great protein-rich alternative to mayo.

Chickpea Salad

We know that chickpeas are a wonder food.  As well as being the main ingredient in houmous, they’re a great source of protein for vegetarians or carnivores alike.  Plus, they’re packed with phytoestrogens, so anyone struggling to balance hormones should include chickpeas regularly in the diet.

Chickpea salad with feta

For this picnic delight simply use a can of chickpeas, a can of kidney beans, chopped avocado, cucumber, red peppers, and feta cheese, flavoured with your favourite salad dressing and chopped coriander.  This dish is loaded with protein, fibre, energising B-vitamins, healthy monounsaturated fats, and skin-loving and immune-boosting vitamin C and vitamin E.

All these dishes are super-easy to make in advance, so you just need to pack up your basket and go!

Stay well.

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Five seasonal foods to start your summer

CLose up of a hand holding a slice of watermelow with the words hello summer cut out of it

The summer solstice on 20th June officially marks the start of summer, although with such a hot May you could be forgiven for thinking it has been here for a while! 

With the onset of summer, nature brings a further array of deliciously healthy and nutritious foods to enjoy.

Clinical nutritionist Suzie Sawyers shares her five favourites.

 

Courgettes

More romantically named zucchini by the Italians and Americans, courgettes are a great and versatile summer food.  They’re a type of small, young marrow with tender edible skins.  As with most fruits and vegetables, many of their nutrients are actually found just under the skin hence they’re best eaten with the skin on.

A range of courgettes

Courgettes are a good source of beta-carotene which is turned into immune-boosting vitamin A in the body as needed.  As with other ‘green’ vegetables they also supply a particular carotenoid, zeaxanthin which is great for the eyes.  They’re also a good source of immune-boosting vitamin C and brain-boosting folate. Folate is essential for good functioning of the nervous system which is really useful especially right now when many people are struggling with anxiety.

Courgette linguini

One of the loveliest summer recipes is grated courgette with linguini, lemon juice, garlic, basil and chopped chilli peppers; it makes a fantastic al fresco treat!

Artichoke

It’s not always a go-to vegetable as it’s slightly trickier to prepare.  However, why not change things up a little and benefit from its wonderful taste and health benefits? As an additional benefit, artichoke often conjures up thoughts of the Mediterranean which we might not be able to visit for a while.

Close up of artichokes

Artichoke is prepared by discarding the outer toughest leaves to get to the heart. It can then be sliced and either grilled or boiled and served with lemon butter or hollandaise sauce.  Alternatively, it can be bought ready prepared and added to pizzas, salads or pasta dishes.

Artichoke pasta dish

Artichoke’s main health benefits seem to be from its potential to support liver function and reduce cholesterol levels.  It also helps feed the friendly gut bacteria, a good balance of which is essential for overall wellbeing.

Watercress

Another green super food, watercress is one of the healthiest salad vegetables with a distinctive peppery taste.  In traditional medicine it was used as a kidney and liver detoxifier, just like other members of the cruciferous vegetable family.  Furthermore, it’s a great source of minerals especially iron, as well as beta-carotene and vitamin C.

A bowl of watercress soup

Watercress makes a great summertime soup with Jersey Royals (also in season right now). It is also great in salad with rocket and Parmesan or with other strong flavours such as orange.

Wild Sea Trout

It’s important to look for ‘wild’ which naturally contains astaxanthin (a powerful antioxidant, and the reason for the dark, pink colour), plus the flavour is vastly better than in its farmed counterparts.  Some of the best wild sea trout is caught off the Welsh coast, although it’s also fished in European waters.

Trout with lemon wedges and herb

Sea Trout is an excellent source of super-healthy omega-3 fats which are needed for the heart, brain, skin, hormones, and joints.

Trout fish fillet with salad

At this time of year, sea trout is absolutely delicious cooked on the barbecue and also works well marinated with orange dressing.  It makes a wonderfully healthy summer meal alongside Jersey Royal potatoes and plenty of salad leaves.

Aubergine

Another vegetable we often associate with the Mediterranean, especially Greece, is aubergine (also known as eggplant).  Interestingly, it’s also widely grown in the UK. Aubergine is still widely used in traditional Ottoman dishes such as Imam Bayildi (aubergine stuffed with onion, garlic and tomatoes). The deep colour of its skin signifies plenty of anthocyanins – powerful antioxidants that help protect the body against degenerative diseases.  Aubergine also contains plenty of fibre and folate.

A colourful grilled vegetable salad with aubergine

Aubergines are a great summer food because they’re delicious chargrilled and added to other roasted vegetables or in a salad with roasted tomatoes and feta cheese.  The only downside is that they tend to soak up plenty of oil so do make sure you use healthy olive oil so at least you’re getting some heart-health benefits.

So, enjoy the amazing colours, tastes and nutritional benefits the new summer season brings.

Stay well.

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Three delicious and nutritious alternatives to fish and chips

Fish chips and peas

It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.

But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy.  With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)

Two fillets of salmon on a wooden board

Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes.  We all need to eat omega-3s regularly in our diets as they can’t be made in the body.

Salmon stir fry

For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed).  Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies.  Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.

Barbecued squid

Squid is a high protein, low fat fish that just oozes thoughts of summer!  It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared  from the supermarket.  Better still ask the fishmonger to prepare it for you.

Grilled squid on a bbq

Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips).  This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.

Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer.  Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.

White fish Thai-style

This recipe can be used with any white fish but works especially well with sea bass.  All white fish is rich in protein, low in fat and incredibly versatile.  The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.

Thai fish dish

For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top.  Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco.  Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish.  It can then be roasted in the oven for around 20 minutes or until cooked to your liking.

So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!

Stay safe.

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Growing your own: health-giving, home-grown ideas

Close up on waomn in an allotment holding a home graon carrot

Whilst we’re all rather restricted in what we can and can’t do right now. But for those with vegetable patches, pots or allotments, it’s the perfect time to be growing your vegetables.  For those of you without access to outside space, a balcony or even just a windowsill can give you the opportunity to grow some delicious and health-giving herbs.

Growing your own produce has big advantages over shop-bought as the produce is all pesticide-free and additive-free.  Importantly, time from harvest to plate can be swift, helping to keep valuable nutrients intact, and helping the planet at the same time.

This National Gardening Week, Clinical nutritionist Suzie Sawyer suggests a few things to start cultivating right now!

Broccoli

An all-round superfood, broccoli certainly lives up to its acclaim. It is very high in antioxidants provided by its vitamin, mineral and phytonutrient content. Plus, it’s great for the heart (it helps reduce cholesterol) and helps to protect the immune system. It can help to keep the digestive system moving smoothly and supports the liver’s ability to detoxify. Broccoli is also packed with lutein and zeaxanthin which are great for healthy eyes and eyesight.

Purple sprouting broccoli

In terms of nutrient content, broccoli is rich in immune-boosting vitamin C, bone-loving vitamin K and energy-boosting folate. There are so many different varieties of broccoli that you can sow right now; the purple sprouting type may have the slight edge in terms of antioxidants, which is down to its beautiful colour.

Carrots

A real mainstay vegetable, no garden should be without carrots. They are best known for their ability to help you see in the dark. This is because they are loaded with beta-carotene, which is turned into vitamin A in the body, and which is essential for eyesight.

A selection of rainbow carrots

Why not grow a rainbow variety, which means you’ll have a combination of orange, purple and white-coloured carrots?  They will all have slightly different tastes and the varied colours will deliver wonderful healthy phytonutrients.

Beetroot

If you plant some beetroot seeds now, you should have some wonderful beetroot globes available for the traditional summer salad season. However, beetroot is not only great in salads but is delicious roasted, pickled or cooked, and used in juices and smoothies.

Whole beetroots

Another superfood, beetroot is a great liver cleanser. Packed full of antioxidants, it also supports energy and is a good source of iron.  Indeed, this is probably one of the reasons it has traditionally been known as a tonic and given to people whilst convalescing. Needless to say, it’s loaded with great nutrients and is incredibly versatile in many dishes, both sweet and savoury.

Basil

Basil is one of the tastiest herbs you can grow indoors. Plus, it smells beautiful and will always remind you of the Mediterranean.  Basil makes a great accompaniment to any tomato-based dish and is an aromatic addition to salad and pasta dishes. It also great for the digestive system.

A fresh bunch of basil on a wooden board

Basil is a pretty hardy herb that prefers full sunlight and now is the time to plant your pots for readiness by July. It will also happily grow in a pot amongst other herbs if you have room.

Chives

Chives are another great small pot herb which can be grown alone or in a slightly larger pot with other herbs such as coriander and parsley.

Some chopped chives on a wooden board

A member of the onion family, chives are very easy to grow and produce some pretty and edible flowers. Both the stems and flowers are great chopped for garnishing potato salad, in scrambled egg, soups and many other savoury dishes. As with all herbs, they have been hailed for many different health issues over the years, and chives have been used as a tonic and to stimulate appetite after illness.

So, get planting!  And if you’ve never undertaken any form of gardening in the past, now could be a great time to start.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

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