Healthy and home-grown: the top 5 nutrient-rich foods for growing at home

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

The popularity of growing your own fruit, vegetables, herbs and spices is on the rise and having an allotment or growing patch is appealing to more and more people. 

Urban living can make it difficult to grow your own food with a lack of outdoor space. But there are plenty of options for growing in pots on a small balcony or even on a windowsill.

Clinical Nutritionist Suzie Sawyer shares her five home-grown nutritious favourites.

Bean sprouts

Sprouted beans certainly have plenty to shout about from a nutritional perspective. Plus, they don’t need much space because they can be grown in jam jars.

The sprouting process actually increases nutrient levels. Bean sprouts are high in protein so will fill you up, plus they have plenty of bone-loving minerals and immune-boosting vitamin C.  They’re a great way of increasing the nutritional content of any meal and are low in fat and calories. They can be easily added to any vegetable dish, salad or smoothies.

A couple of beans sprouting

You can sprout any type of bean: black beans, mung beans, lentils and soy beans are all good for starters.  Rinse them well and then place them in jam jars with double the amount of water and cover the tops with muslin and an elastic band. Keep them at room temperature and drain them and re-fill with water twice a day for about four or five days.  You’ll soon have some nutritional powerhouses ready to eat!

Rosemary and Thyme

The perfect herb combination!  They are both ‘staples’ in any herb garden.

Rosemary is a delight in both lamb and chicken dishes and is very popular throughout Mediterranean countries. This may be partly due to it being a powerful antioxidant so can help protect the body. It also adds a delicious flavour to roasted potatoes or sweet potatoes wedges.  Rosemary may also act as a stimulant in both the nervous and circulatory systems and can help to soothe the digestive system, relieving indigestion and flatulence.

A bunch of fresh rosemary and dried rosemary in a pot

Thyme has an amazing aromatic flavour so is widely used in cooking, especially in casseroles and soups. Thyme has also been traditionally used as a decongestant to soothe coughs and catarrh.

A fresh bunch of thyme

Salad leaves

These can also be grown indoors all-year round in simple seed trays.  In fact, they’re probably the easiest of all vegetables to grow.  The dark green colour of rocket means that it’s rich in energising iron and carotenoids which are powerful antioxidants.  Rocket also has a lot more taste than some other salad leaves and can be used in many recipes as well as simple salads.

A bowl of mixed salad leaves

You can also grow crunchy lettuce leaves so you should never be without some quick go-to greens when you’re on the run. Plus all salad leaves can be picked over and over and they just keep growing back.

Beetroot

If you’re quick, there’s just about time to plant some beetroot seeds now and they’ll be ready for eating in the autumn. Beetroot is actually one of the UK’s best-selling seeds.  This is partly because home-grown beetroot is absolutely delicious but also because it’s a superfood.  Its rich dark colour delivers a wealth of antioxidants to protect the body from serious diseases.

Whole beetroots

If it’s energy you’re looking for then having some more beetroot in your diet can really give you a boost.  Beetroot juice is very popular with athletes and recreational exercisers because it helps the body better sustain endurance activity.  Beetroot is also rich in energy-giving iron and folic acid. If you start to sow beetroot seeds now, they should be ready for eating in about 90 days’ time.  Beetroots can also be grown in lines or pots.

Marrow

Marrows are traditionally sown during May and June.  However, the soils are warm right now so if you’re quick you’ll get a crop harvested before colder weather shows it face.

As marrow is very high in water, its nutritional content is not as good as some vegetables, but it’s great for alkalising the body.  The body prefers to be in a slightly alkaline state generally, and many vegetables and fruit help this process along; marrow can certainly do this too.

A whole marrow and slices of marrow on a chopping board

It doesn’t have too much taste on its own but comes to life when stuffed with other vegetables, sprinkled with cheese and roasted in the oven, or filled with a chili con carne mince. Marrow can also be turned into chutney and makes a great addition to your ham or cheeseboard.

Growing anything even in a small way, is very therapeutic and great for relieving stress. So get growing this season and enjoy the fresh nutrition it provides.

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Natural Travel Health: top tips to stay well this holiday season

CLose up of smiling woman on the beach enjoying her holiday

With the holiday season in full swing, many of us will either be travelling to other parts of the UK or further afield. Wherever you’re going, you want to be feeling at your best and you don’t want to be struck down with any unwanted bugs whilst away.

Thankfully there are some simple things you can do to help yourself to stay well naturally.

Clinical nutritionist Suzie Sawyer shares her five top tips for travel health.

Drink ginger

If you’re like me, you tend to feel ‘queasy’ when travelling in a car, on a boat and sometimes on a plane. Ginger has been found to be a very effective remedy helping to quash those unpleasant travel sickness sensations. It also seems to help blood flow so is very useful for treating headaches.

Close up of root ginger and ginger tea

As with everything, prevention is better than cure, so it’s good to start sipping warm water with sliced root ginger at least an hour before you set off. If you can take a water bottle with you and continue sipping, this would really help. When travelling by plane, you cannot take water through security but it is a good idea to take an empty, refillable bottle with you and get a food outlet to fill it with water once on the other side. You can then take this on the plane with you. Have plenty of ginger drinks before you leave and take ginger tea bags with you on the plane.

Ginger also helps feed the good gut bacteria so you’ll be less susceptible to tummy bugs whilst you’re away.

Take probiotics

Whilst it’s great to travel to other countries, many of them do not have the same hygiene standards that we have in the UK. I’ve even known people to contract parasites in France. Any change of routine, food or water can potentially cause tummy troubles.

Having a good balance of friendly bacteria in the digestive tract can really help prevent any unwanted invaders. Make sure your diet is generally rich in fibre by eating plenty of wholegrains, pulses and vegetables that help feed the gut bacteria.

A word cloud around Probiotics

However, taking a course of probiotics for at least a couple of weeks before travelling and whilst you’re away, will really help protect your digestive tract during your trip. Probiotics are readily available in health food stores. Additionally, foods such as natural live yoghurt, sourdough bread, miso soup and almonds are also very gut-friendly and are often available wherever you are in the world.

Up your vitamin C

One of our key nutrients for supporting the immune system is vitamin C! If you only take one nutrient with you, then it’s got to be this essential vitamin! Whilst you’ll hopefully be having some fruits and vegetables on holiday that contain vitamin C, if you get struck down by a cold or start to get a sore throat, then you’re going to need slightly higher levels.

A selection of fruit and vegetables high in Vitamin C

It’s easy to pack some vitamin C powder in your suitcase (readily available in health food stores). If you do start to feel that tell-tale ‘tickle’ in the back of your throat or your nose starts to run, then take 2,000mg of vitamin C powder straightaway to ward off any nasty bugs and continue doing this every day until it passes.

Additionally, try to include plenty of citrus fruits, red peppers, garlic, ginger and green vegetables in your diet whilst away as these all contain good amounts of vitamin C.

Pack some Milk Thistle

When we travel, then our whole routine can get upset. Since the liver is the organ that literally has to process everything we eat and drink, it often gets overloaded. The herb milk thistle, is one of the most liver-loving herbs and can really help support detoxification. You can sometimes feel sluggish on holiday and this can often be down to a congested liver.

Close up of a milk thistle flower

The herb milk thistle also helps with digestion so if some of the ‘foreign’ food is not quite agreeing with you, it can help everything sit more comfortably in your tummy. Make sure to pack some and take it with you wherever you travel.

Sleep well

Whilst you obviously want to make the most of your time away it’s equally important to get plenty of rest and restorative sleep. Too many late nights will affect your immune system, making you more susceptible to bugs, either whilst away or immediately on your return.

Close up of woman sleeping wearing an eye mask

It’s advisable to pack an eye mask wherever you go. The body produces melatonin, our sleep hormone, when it’s dark so if your room is too light when the sun comes up, then you’ll also wake up and possibly miss out on precious sleep.

Lavender oil and fresh lavender on a pillow

Pack a small spray of lavender which you can use on your pillow before bedtime which really helps relaxation and you can also spray it during the night if you’re feeling restless. Alcohol and caffeine are the two biggest sleep disrupters so have both in moderation (or abstain), if you want to come back from your travels looking and feeling refreshed!

So with a little planning, and a little bit of natural support, your travels can be healthy ones. Bon Voyage!

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Holiday nutrition: delicious European dishes to try this summer

A beach restaurant overlooking the sea

With the holiday season in full flow, many of us will be looking forward to some delicious new dishes to try at our holiday destination. Eating local fayre is an important part of any holiday and it’s always good to try local or new tastes.

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There is plenty of delicious and nutritious food on offer around Europe – be brave with your food choices and you’ll be rewarded!

Clinical nutritionist Suzie Sawyer shares her five favourite dishes from around Europe.

Menemen in Turkey

I always like to start the day right on holiday and this meal really does the trick! Although it’s not always seen on restaurant menus, it’s a quick breakfast dish that’s basically up-market scrambled eggs. For me, eggs are always the best breakfast because the protein keeps me going for longer so I’m not tempted to keep snacking through the morning.

Menemen Turkish egg breakfast dish

Even better, menemen is cooked with onions, peppers and oregano. This means I’m enjoying a great taste, some additional vitamin C from the peppers to keep my immune system strong and digestive support from the oregano. Oregano can help to keep nasty tummy bugs at bay – just what’s needed whilst on holiday.

Gazpacho in Spain

Whilst cold soup may not appeal to everyone, this traditional dish from southern Spain definitely needs to be tasted to be fully appreciated. It’s essentially a tomato soup with garlic, onions, red peppers, vegetable stock and plenty of olive oil. The key to having the best tasting gazpacho is to use vine-ripened tomatoes (even better if you’ve got home-grown ones).

Gazpacho

This dish is super-healthy as tomatoes are loaded with lycopene, a powerful antioxidant. Red peppers contain some of the highest amounts of vitamin C of all vegetables, and garlic and olive oil are both great for a healthy heart. Plus it can be made really quickly and stored in the fridge for a few days. Whilst you’ll certainly be wanting to be make your own on your return, traditional food always seems to taste even better when enjoyed on its home soil!

Moules in France

No visit to France would be complete without a bowl of moules mariniere (mussels) served with some fresh crusty bread, to soak up all the lovely juice. The traditional way of preparing French moules is with onion, garlic, chopped parsley, some white wine and a little double cream.

A dish of moules mariniere French Mussels

Whilst I absolutely love this dish, I also know just how nutrient dense it is. Interestingly, mussels have the most impressive nutrient profile of all shellfish, being a fantastic source of protein and low in fat. Plus they contain plenty of energising B vitamins, vitamin C and iron. Parsley is great for liver health, so you don’t need to feel too guilty about enjoying these with a small glass of white wine too.

Dolmades in Greece

I’ve often struggled in Greece with food that is overly heavy and fat-laden, particularly moussaka. Thankfully, there are actually plenty of other healthy and fresh dishes to be enjoyed around the mainland and islands. And if all else fails, then traditional Greek salad with feta cheese and vine-ripened tomatoes, olives, cucumber and onions never fails to delight!

Sufed vine leaves from Greece

However, a real Greek treat is dolmades which are grape or vine leaves stuffed with rice, pine nuts, mint, onions, dill and lemon juice. They are very time-consuming to make so I’m not sure I would ever try them at home, which is another reason to enjoy them, generally as part of a meze plate, whilst away.

The combination of the varied herbs makes for a great taste but they also help the digestion, which is often helpful whilst on holiday.

Tagliatelle marinara in Italy

Whilst I would generally steer away from eating pasta in the UK, mainly because it can taste pretty bland, in Italy pasta takes on a whole new meaning! In fact, every trip to Italy should feature trying an array of freshly made pasta dishes with range of delicious sauces.

A plate of tagliatelle marinara

One of my favourites is tagliatelle with a marinara sauce. This is basically a very tasty tomato-based sauce with onions, garlic and olive oil and it really makes the pasta come alive. Clearly, the Italians love their sauces, and as delicious as they are, the creamy-based ones are very high in fat and calories. So enjoy these in moderation and instead opt for something a little less calorific so you’ll be able to enjoy pasta on more days throughout your holiday.

So enjoy eating abroad this summer and try as many local dishes as possible to really tickle the taste buds and boost your nutrition at the same time.

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Strawberries: discover the health benefits of this summer fruit

a punnet of strawberries

It’s one of life’s great partnerships – Wimbledon and strawberries! Whether enjoyed with cream or in a glass of champagne, these delicious red berries are a summer favourite whether you’re enjoying the tennis or another outdoor event.

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The great news is that strawberries are also super-healthy and packed full of nutrition.

Clinical nutritionist Suzie Sawyer tells us five reasons why they’re one of the most popular berries consumed worldwide!

The history of strawberries and their health benefits

As with so many fruits, vegetables, herbs and spices, strawberries have been used for many hundreds of years to cure a variety of health ailments. They were believed to eliminate kidney stones, and relieve arthritis, gout and rheumatism. Strawberries were also used to cleanse and purify the digestive system and act as a mild liver tonic.

A woman holding a heartshaped bowl full of strawberries

There is no reason to suggest strawberries won’t deliver some of these health benefits today; they contain a wealth of antioxidants which help to manage inflammation throughout the body and are high in fibre which is a great internal cleanser.

Strawberries are high in fibre

We hear so much about the body needing fibre in the diet every day, which of course is true. The typical Western diet is unfortunately often laden with white pasta, bread, cakes and biscuits. These are very low in fibre, hence many people suffer from digestive issues.

Woman smiling with a bowl of strawberries, holding on strawberry up to her mouth

The body needs around 30 grams of fibre daily, and should be a combination of the soluble and insoluble varieties. Insoluble fibre is found in high amounts in wheat, maize and rice. Soluble fibre is found in oat bran, peas, beans and fruits and vegetables. Strawberries are a shining light in this respect with high levels of soluble fibre (a small cup contains over 3 grams). This is one of the reasons our ancestors found them to be helpful for digestive cleansing.

Strawberries can be included on a weight-loss plan

The popularity of the low-carb diet has meant many people are shunning fruits and vegetables, and hence missing out on a wide range of nutrients. However, strawberries are very low on the glycaemic index (much lower than bananas, melon, pineapple and apricots). This means they have a negligible effect on blood sugar when eaten, hence they’re not going to adversely affect a weight-loss plan. Blood sugar levels need to be in good balance for effective weight loss otherwise the body will simply store sugar and increase the number of fat cells within.

Two bowls of strawberries and cream

The really good news is that when strawberries are eaten with cream, the fat content slows down blood sugar level activation even further, so your Wimbledon treat is perfectly acceptable. Ideally, not to be eaten this way every day though!

Strawberries will keep your brain sharp

Whilst strawberries have one of the highest levels of vitamin C of all fruits and vegetables per 100 grams, their nutritional wealth extends far wider. They contain an array of polyphenols which are plant compounds with wonderful health benefits. Polyphenols are loaded with antioxidants and have anti-inflammatory properties.

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

This is one of the reasons strawberries can help to keep your brain sharp because they protect it from damage from the environment and other toxins. It’s also thought these antioxidant properties help protect blood vessels to the brain keeping blood flow good and sharpness on top form.

How to eat them

Strawberries are very perishable and will only last a few days. Therefore they shouldn’t be washed until you’re ready to eat them and they’re always best eaten as fresh as possible.

Strawberry smoothie surrounded by fresh strawberries

Strawberries are perfect added to breakfast oats, sliced in a mixed salad, or served with shortcake. However, for a really healthy start to the day, why not wiz up a strawberry smoothie with banana, a little fresh orange juice, some plain yoghurt and a little almond milk. As well as providing a great boost of vitamin C, you’ll also be getting plenty of heart-loving potassium and energising folate. Plus, the yoghurt and almond milk provide protein to keep you sustained throughout the morning. You can always add some additional protein powder for a real power-up!

If you fancy the traditional strawberries and cream, but you are not able to tolerate dairy, there are plenty of dairy-free alternative creams which you can try.

So be sure to grab some strawberries while you can and don’t miss one of our most delicious fruits this summer.

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Top nutrition tips for a delicious summer picnic

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

It’s that time of year when we should be enjoying being in the great outdoors with a picnic! And your picnic basket certainly doesn’t need to be filled with lifeless sandwiches.

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Think colourful, appetising and, most importantly, healthy foods!

Clinical nutritionist Suzie Sawyer shares her five healthy and tasty picnic ideas.

Energising salad

Whether you’ve woken up and decided ‘today is the day’ for a picnic you certainly don’t want to be spending hours in the kitchen preparing food. You want to get out there and enjoy the day. A salad will help keep you energised for the odd ball game during the day, and is a great choice.

A quinoa salad with vegetables

As with any meal or dish, the more colour you can inject, the better and this salad is no exception. This one has a base of protein-rich quinoa (try to get as many colour varieties as possible of quinoa. Add broad beans (also known as lima beans) which are packed with energising folate. Then mix some spring onions, chilli, chopped celery, mint leaves and chopped parsley with some tasty French dressing.

This is a really energising and sustaining salad, loaded with antioxidants but also containing two healthy herbs; mint and parsley both help digestion and detoxification.

Wraps

Whilst sandwiches may become limp and unappetising, wraps are much more substantial and are easier to transport. Plus, you can pack a variety of different fillings to suit all tastes. A really nice option is falafel, sliced beetroot, feta cheese and crispy lettuce. It’s a really colourful wrap that’s packed with liver-loving beetroot and protein-rich feta and falafel. It’s also great for any vegetarians in the group.

Falafel wraps

Another wonderful alternative wrap recipe is smoked salmon, egg and spinach with a little mayonnaise. Not only is this one really quick to prepare, it’s a nutritional powerhouse. Smoked salmon contains plenty of brain-loving omega-3s, plus spinach is a great source of energising iron as well as some B-vitamins. And even though you’ll be out in the sunshine (hopefully), egg yolks are a source of vitamin D which will help top up levels in the body. We’re finding out more and more about the absolute need for plenty of vitamin D so use every opportunity you can to top up.

Colourful skewers

Here’s another colourful picnic idea that’s really quick to prepare and won’t spoil in transportation. Why not take on an Italian theme for this one? Cherry tomatoes work really well with mozzarella, cheese, olives, basil leaves,  tomatoes and perhaps a little folded Parma ham.

Tomato mozzarella and basil skewers

Tomatoes are full of the powerful antioxidant, lycopene. It’s a fat-soluble nutrient meaning it’s much better absorbed when eaten with a fatty food such as mozzarella and Parma ham. Additionally olives are high in monounsaturated fats which are very beneficial for the heart. So, if you’re picnic takes on a more active theme, you’ll be protecting your heart health both from the exercise and your menu plan!

Flapjacks

It’s always nice to enjoy a sweet treat on a picnic and flapjacks don’t need to be sugar-laden. This recipe contains some energising oats as well as plenty of seeds-containing omega-3s. You can use agave syrup to sweeten which is still a form of sugar but is higher in fructose than glucose so won’t give you a dramatic sugar-rush.

Homemade flapjacks

Porridge oats work really well mixed with seeds, chopped dates and apricots, chopped hazelnuts, a little butter and some raisins. These flapjacks also provide energising snacks throughout the week and will become a lunch-box favourite if you’re running short of ideas!

And to drink …..

Finally, you need to think about what to drink and what better than some delicious elderflower cordial? It’s one of those drinks that everyone can enjoy and whilst it contains some sugar, it doesn’t need to be overly sweetened. Elderflowers are in abundance on trees right now, so grab around 30 heads, pour over boiling water, add some lemon and orange slices and a little sugar and leave overnight.

Homemade elderflower cordial

Elderflowers have been used traditionally for many years as a general health tonic, to help digestion and to soothe a cold and unblock sinuses.

So enjoy a healthy, fun-filled picnic as part of your day in the great outdoors!

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Enjoy your healthiest festival ever with these top nutrition tips!

Two women lying in a tent at a festival wearing wellington boots

Festival season is here! And whilst they’re not renowned for being the healthiest of experiences, there is much you can do both before and during the event to ensure you stay happy and healthy throughout.

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Clinical nutritionist Suzie Sawyer shares her five top tips for festival health!

 

 

Before you go

As the saying goes ‘prevention is better than cure’ and this is most certainly the case when it comes to festival health. The body is going to be severely challenged during a festival; low-nutrient food choices with the potential for an upset tummy, lack of sleep, too much sun (if you’re lucky!) and maybe a tad too much alcohol.

However, your digestive system is your best friend here because if you can keep that in good shape, everything else will be supported. First up is the friendly bacteria in your gut; when this is well balanced it will help prevent tummy troubles, support the immune system and help the body better metabolise alcohol or too much sugar generally. If possible, take a course of probiotics for a couple of weeks prior to the event; these are readily available in health food stores.

A word cloud around Probiotics

Additionally, eat loads of foods that help feed the good gut bacteria such as live natural yoghurt, onions, garlic and green leafy vegetables. Green tea is also fantastic for both the immune system and the digestive tract.

Your natural health survival kit

There’s a few natural health aids you can take with you which will help to keep troublesome symptoms at bay. For a start, keep taking the probiotics (one a day is fine) for the duration of the festival. Also be sure to pack the herb Milk Thistle which can be easily purchased in tablet form from health food stores. It’s one of the best herbs for supporting the liver and soothing nasty hangovers. It also helps the digestion, so may soothe a grumbling tummy whilst you’re away.

Milk thistle flower and herbal medicine tablets

Whilst you’ve not gone to the festival to sleep, you’ll feel a whole lot better and enjoy the event to the full if you’re able to get some shut-eye. The herb valerian specifically helps with sleep, so take it while you’re there. An eye-mask and earplugs might also be advisable!

Make great food choices

Clearly, there’s a lot of unhealthy food to tempt you at festivals but there are some great staples which can provide you with a good balance of healthy nutrients. Breakfast is THE most important meal when you’re at a festival to help keep blood sugar in balance and energy levels sustained. Plus, you’ll be less likely to be tempted by unhealthy snacks and food later if you’ve started the day right. Eggs are always the best choice.

Poached egg on brown toast

Some of the best festival food choices are veggie options, including falafels, tacos and bean salads which are all energy-dense. They’ll fill you up without causing bloating. Plus, there’s often a coconut van on site; coconuts are great for energy and will also banish hunger pangs.

Water is your best friend

There’s rarely a more important time than when you’re at a festival for keeping the body properly hydrated. Lack of water is going to leave you literally feeling ‘drained’. Worse still, severe dehydration, coupled with sun and alcohol can lead to health problems. However, this is easily avoided by drinking around ¼ litre water every couple of hours, and definitely try and hit the 1.5-2 litres per day (more so if the weather is hot). If you are drinking alcohol try and alternate with a large cup of water in between alcoholic drinks.

Close up of woman drinking a bottle of water in summer

It’s also an occasion where drinking slightly diluted fruit juice is good to do; the body rehydrates quicker with a very slightly sweetened liquid.

Sneak in some snacks

Whilst it’s not always easy to take your own food into a festival and each event will differ, it’s not normally too difficult to take snacks such as protein bars, nut and seed combinations, coconut pieces, dried fruit or energy bars.

A selection of nuts as a snack

Whilst many snack bars are fairly high in calories, because they’re generally a combination of protein and carbohydrate, they will certainly get over any energy dips and keep blood sugar levels in balance. It might not always be convenient to buy food and having some handy snacks will help you through. Equally, you’ll be getting some additional nutrients such as vitamin C and zinc, to support your immune system.

So enjoy your festivals this season and hopefully you will return home feeling relatively healthy!

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Five healthy herbs for your home garden

A range of fresh herbs in pots to add to cooking

Culinary herbs make a wonderful addition to many dishes. We often enjoyed their amazing tastes but we don’t always realise just how many health benefits they bestow. Even better, many of them are really simple to grow in your home herb garden or on a bright windowsill.

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Clinical nutritionist Suzie Sawyer shares her five favourite herbs to grow at home and explains their numerous health benefits.

 

 

Mint

Whilst many herbs have a lovely natural aroma, mint is one of most popular scents and it certainly evokes thoughts of summer; think mint as an essential part of summertime Pimms for example!

However, mint delivers some wonderful health benefits and has a long history of traditional medicinal use. It’s very useful for aiding digestive upsets, particularly flatulence and bloating; it seems to control muscle spasms so relaxes the intestines.

Mint tea

If you’re wanting to gain maximum health benefits from mint, then it’s probably best taken in a tea. However, it works really well in either sweet or savoury dishes, particularly accompanying Jersey royal potatoes which are in season right now. It also works brilliantly with roasted aubergine, garlic, plain yoghurt and a little ground pepper.

Parsley

Parsley is king of green herbs and is often used in green juices and smoothies, for very good reason. It is a great liver tonic and is very cleansing for the body overall. It also helps to calm any troublesome and persistent skin conditions.

A bunch of fresh parsley

Parsley’s ‘claim-to-fame’ is largely down to two of its key components. It contains volatile oils which contribute towards its liver health benefits and also contains antioxidants which help protect the body from many degenerative diseases. Parsley is also a rich source of energising folate and vitamin C, another powerful antioxidant.

Parsley has a wealth of culinary uses in salads, soups, sauces and pesto. It’s particularly lovely very simply used with grilled fish and a little butter.

Rosemary

Rosemary is a perennial favourite herb available all year round and is very easy to grow in a small pot. It will also deliver a wonderful aromatic smell on your patio!

From a health perspective, rosemary is a powerful antioxidant so is great to eat during the summer months to help protect the skin from sun damage. Rosemary also helps support both the immune and digestive systems.

A bunch of fresh rosemary and dried rosemary in a pot

Even better, there are so many wonderful ways that its amazing pine-like aroma and distinctive pungent flavour can be added to dishes. It’s a favourite in lamb or chicken dishes or can be added fresh to egg frittatas. Rosemary can also be crushed and added to olive oil, perhaps with some fresh garlic, and used as a dipping sauce for bread.

Basil

Basil is a great go-to herb and will always sit well in any kitchen herb garden. It’s another herb that contains an array of powerful volatile oils which have the potential to protect DNA from oxidation. This process is one of the main causes of body ageing.

These volatile oils also help protect the digestive tract from unwanted bacteria. If you’re planning on travelling abroad or further afield this summer, then it makes sense to try and include basil as much as possible in your dishes. Basil leaves are also a tasty addition to salads.

Basil and pesto pasta in a bowl

Basil is probably best known as being the main ingredient in pesto alongside pine nuts, olive oil and parmesan cheese. Plus basil is perfect with mozzarella and tomatoes, as well as when added to soups, salmon or pasta dishes.

Chillies

They are slightly more sensitive to grow at home, but if you’ve got a warm, sunny windowsill, then it’s certainly worth persevering and growing some chillies. Best known for the ‘heat’ they add to dishes, chillies contain capsaicin which delivers their delicious pungent flavour; the hotter the flavour, the more capsaicin they have.

There’s often a question mark around hot spices and whether they are any good for the digestive system. To the contrary, chilli may actually help protect the gut from stomach ulcers. However, chillies may have an adverse effect on the beneficial gut bacteria. If you’re eating them regularly, then make sure you’re also eating natural yoghurt or other fermented foods which help feed the good gut bacteria. Even better, chillies and yoghurt can be combined into a delicious dip.

Red and green chillies

Chillies are also known to help with weight loss; they are thermogenic which means they produce calorie-burning heat. They can be added to so many different dishes – think curries, stews and stir-fries. Just remember to wash your hands after chopping and handling them! There’s a wide variety of chillies to grow depending on your requirement for mild to very hot – always do your research and find the chillies which will suit your palette the best.

So enjoy creating your herb garden and bring healthy and delicious herbal additions to your daily dishes.

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