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Seasonal eating: what to enjoy this Spring

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A bowl of fresh spinach leaves

We’re now well into the Spring season and with that comes some highly nutritious foods. If these aren’t on your current food radar, then why not make this the time to enjoy them at their best, when nature intended?

Clinical Nutritionist Suzie Sawyer shares her five top foods for this season, together with ideas on how to eat them.

Suzie HFMA V4

Jersey Royal Potatoes

A pan of just boiled jersey royal new potatoes

If you’ve not eaten Jersey Royals previously, you are seriously missing out on the tastiest potatoes on the planet! Grown lovingly in Jersey for over 140 years, its unique climate and soil has enabled these beauties to steal the show when it comes to potatoes.

As with all potatoes, Jersey Royals are rich in vitamin C, which is great for energy and a healthy immune system.  As Vitamin C is easily destroyed during storage and cooking, the fact that Jersey Royals’ farm to fork time is relatively short, is going to retain more vitamin C.  They also contain plenty of B vitamins to help with energy production and the breaking down of carbohydrates, also needed to keep our internal engine burning.

Potato,Salad,With,Eggs,And,Green,Onion,On,White,Plate

How to cook them? There are many recipes that can be enjoyed, but their flavour is so unique that simply boiling Jersey Royals, tossing them in butter and mint and serving with spring lamb, really can’t be beaten. Or why not create a refreshing potato salad.

Spinach

A bowl of fresh spinach leaves

As with all green leafy veg, spinach provides a great array of nutritional goodness. Whilst it was thought spinach was the best source of iron, it’s actually richer in folate.  However, just like iron, folate is needed for healthy red blood cells and energy, hence the possible confusion.  No matter, folate is equally essential to health.

Spinach is also a rich source of beta carotene, the plant form of vitamin A, needed for the immune system and good eyesight.  Spinach contains another carotenoid, lutein, also great for the eyes, especially as we get older.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

Spinach is extremely versatile but doesn’t have much natural taste so is great mixed with stronger flavours such as garlic or in a pasta or rice dish with pesto, to bring it alive.

Bananas

Bananas,On,A,Wooden,Picnic,Table

Whilst bananas are obviously not grown in the UK, we heavily rely on them for our fruit fix. Windward bananas are in season right now: the Windward islands are located right at the bottom of the Caribbean where banana trees are a popular sight.

Bananas are a great source of vitamin B6, needed for the immune system, and potassium for a healthy heart.  They’re also rich in fibre so will help keep the bowels running smoothly.

Why not create some delicious banana chocolate ice-cream simply by whizzing up some frozen banana with cocoa powder for a guilt-free treat? They are also a great on-the-go snack.

Sea Trout

Trout with lemon wedges and herb

If you’ve only ever eaten farmed trout from the supermarket, you’re missing an absolute treat.  Sea trout has a much richer flavour and has a pinker colour down to it containing astaxanthin: this powerful antioxidant is part of the carotenoid family and is naturally produced by the algae eaten by the sea trout. 

As with all oily fish, trout is rich in the omega-3 fats, essential for hormone, heart, joint, eye, and brain health.  There’s no good reason not to try it this season.  Since the flavour is so delicious, the best way of eating sea trout is lightly grilled with a little butter, salt, pepper, and lemon juice.

Watercress

shutterstock_601599119 watercress Apr17

Watercress is another member of the healthy family of cruciferous vegetables. This family really has our back since they can help protect the body from nasty degenerative disease.  Additionally, the dark green colour of watercress ensures it’s rich in powerful antioxidants.

From a nutritional perspective, watercress is loaded with vitamin C and beta carotene, which is turned into vitamin A as the body needs it, both of which are protective of immune function.

A bowl of watercress soup

One of the easiest and most delicious ways with watercress is to create a soup.  There are no hard and fast rules on how to make it, but adding some additional flavours such as onions, potatoes, celery, nutmeg, a little milk, and some chicken stock will create a very tasty soup.

Enjoy these five seasonal foods this spring and reap the wonderful health benefits.

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Everything you need to know about asparagus

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Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Asparagus which is currently in season is such a versatile vegetable: do you boil them, roast them, or steam them? The truth is that you can do all three for delicious results. Firstly, however, let’s explore their amazing health benefits, of which there are many.

Clinical Nutritionist Suzie Sawyer shares the nutritional benefits of asparagus.

Suzie HFMA V4

Asparagus provides prebiotics

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

 

Prebiotics are food for the gut. Just like us, the good bacteria inside our gut, also known as probiotics, need to be fed.  Asparagus contains inulin, a type of insoluble fibre that is not broken down in the first part of digestion but reaches the large intestine where it’s able to work its magic. This fibre is a prebiotic that feeds the good guys, especially the important Lactobacillus and Bifidobacterium strains.

Asparagus is good for the heart

CLose up of two hands making a heart shape with the sun in the background

In a world where heart disease is one of the leading causes of death, our most precious organ needs all the help it can get.  Asparagus provides a good number of B-vitamins, which together help to keep our biochemistry in good working order.

Asparagus also provides vitamin B2, vitamin B6 and folate which are important for managing an amino acid called homocysteine, of which raised levels have been implicated in heart disease.  With sufficient B vitamins (and some other nutrients), homocysteine levels can be managed.

Asparagus packs a nutrient punch

shutterstock_109104284 vitamin K Mar17

Asparagus is loaded with vitamin C, which is essential for a heathy immune system, for energy and, importantly it’s one of our key antioxidant nutrients.  This means it can help protect the body from free radical damage, partly responsible for the ageing process.

Additionally, it’s rich in vitamin K, needed for healthy blood and for the blood clotting process, which is key to our very survival. Vitamin K also works alongside Vitamin D to support bone health.

Asparagus helps detoxification

shutterstock_287322698 detox Nov15

When it comes to detoxification asparagus is beneficial for a couple of reasons.  Firstly, asparagus contains some key nutrients, including choline and the B vitamins which are needed in the liver’s normal detoxification processes.

Secondly, asparagus is a natural diuretic, which means it helps to stop water retention by gently working on the kidneys to keep everything flushed through.  Just like all our organs, the liver and kidneys work extremely hard for us, especially in the overall detoxification process, so they certainly need all the help they can get.

Asparagus may help with weight management

Close up on woman's feet on a pair of scales with a measuring tape

This is great news and there are several reasons why asparagus may be helpful if you’re watching your weight.  Clearly the fact that it can help the body detoxify is going to indirectly help with weight loss.  If we’re hanging onto toxins, this can also mean we hold onto fat.

Importantly, asparagus helps balance blood sugar levels which is another key part of effective weight management.  If blood glucose and insulin levels are spiking, then there’s a constant shunting of glucose into the fat cells, which is certainly counter-productive in this situation.  Coupled with the fact that asparagus is low in calories and fat, and the fibre content helps to keep us feeling fuller for longer, it’s certainly going to be helpful for any of us who are watching our waistlines.

How to cook asparagus

Grilled,Green,Asparagus,With,Parmesan,Cheese

The good news is that you have many options. It can be steamed, boiled, barbecued, roasted, or grilled and asparagus works with a wealth of other foods.

Asparagus can be simply roasted with a little olive oil and sprinkled with shaved Parmesan as a perfect vegetable dish, or it’s often served as a delicious starter in restaurants with a little hollandaise sauce on the side.

Enjoy this vegetable while it’s in season now and at its best.

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Celebrate national heart month by eating red

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shutterstock_186831911 tomatoes in heart shape Feb20

With Valentine’s Day happening during February, it’s almost impossible to avoid seeing red hearts wherever you look. And when it comes to food, red is also a wonderful colour. Why? Because red fruits and vegetables provide some amazing health benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite red fruits and vegetables and why they’re so beneficial to our health.

Suzie HFMA V4

Tomatoes

Tomatoes are widely eaten in the Mediterranean countries and especially in areas around the globe that have higher numbers of centenarians – people living to over 100 years. So, they must be doing something right!

Tomatoes provide some wonderful health benefits but one of their biggest attributes is their richness in the antioxidant lycopene.  This helps protect cells from free radical damage, which in turn helps prevent some of our nasty degenerative diseases. 

shutterstock_454912315 tomatoes Mar17

Lycopene is also known to be supportive of male prostate health.  Interestingly, when eaten raw, tomatoes also provide a wealth of immune boosting vitamin C, but when cooked, the lycopene becomes much more absorbable.  The answer is to eat them both raw and cooked, and very regularly too.

Pomegranates

These little beauties are also packed with powerful antioxidants.  However, we’ve also learnt lots more about them from research recently. 

Bowl of pomegranate seeds and a side salad

Pomegranates are especially loved by our gut microbiome: essentially our friendly bacteria feed on them and this helps to create the microbial diversity that is so important for overall health. Pomegranates are also protective of the heart, helping to reduce blood pressure. Even better news is that they’re easy to add to many dishes: over your morning porridge, in a salad, or blended with other red fruits.

Beetroot

Beetroots are one of my all-time favourites!  They help support so many different areas of health, that it’s hard not to refer to them as a super food!  They contain a wide range of essential vitamins and minerals such as energising folate, immune-boosting vitamin C and heart-healthy potassium.

shutterstock_210431728-beetroot-and-juice-feb17

Beetroots are also rich in nitrates which can dilate blood vessels, therefore helping reduce blood pressure.  And this effect is very useful when you’re exercising hard and need oxygen to be quickly sent throughout the body.

And if you eat the pickled variety, then you’ll also be gaining massive benefits to the friendly bacteria in the gut. Pickled beets are fermented and it’s this process that provide so many benefits.  If other fermented foods are not your choice, then pickled beets could be a great alternative.

Cranberries

It’s been known for centuries that cranberries provide an amazing remedy for urinary tract infections.   Research over many years has found that they have this wonderful way of stopping the bacteria that causes infections from sticking to the bladder wall.  If you’re drinking the juice, then do try to pick the unsweetened variety.

A basket of fresh cranberries

 

Just like other red fruits and vegetables, their beautiful colour also makes them rich in antioxidants and vitamin C. However, because they’re slightly sharp in taste, you might want to eat them with blueberries or other red fruits, add them to your overnight oats, or put them in a smoothie.

Red peppers

Essentially red bell peppers are the ones with most nutritional benefits.  This is because they are the ripest of all peppers because they have been on the vine longest.  Red bell peppers have the greatest amount of vitamin C.  However, because vitamin C is easily destroyed by cooking, then they’re better eaten raw, in a salad, ideally.

Red peppers

However, that’s not to say that including them in plenty of other dishes will not provide great health benefits.  These red beauties are loaded with powerful antioxidants and also carotenoids, which become better absorbed when cooked.  Add them to stir fries, chillies, soups and stews.

It’s all about red this month!  So, show yourself some love with these wonderful nutrient-laden foods.

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Three delicious December soups to warm your soul!

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A range of bowls of soup

It’s no coincidence that as the temperatures drop outside, nature provides foods that help to keep us warm and energised. Step forward the root vegetables which are rich in energising carbs and immune-boosting nutrients, as well as spices such as turmeric and ginger. 

Clinical Nutritionist Suzie Sawyer shares her three favourite soups to warm and nourish your body this winter.

Suzie HFMA V4

The immune system takes a pounding at this time of year, therefore it’s important to support the body with warming foods, so it’s not under duress.  Eating warming soups is also a great way of getting more immune boosting nutrients into the body too.

Sweet potato soup

I’m such a big fan of sweet potatoes!  Although they taste sweet, they’re surprisingly good at balancing blood sugar levels, which helps to keep weight under control. Sweet potatoes are rich in beta carotene, which is a powerful antioxidant, but is also turned into vitamin A in the body as needed and is essential for the immune system.

A bowl of warming butternut squash soup

This recipe includes carrots, also rich in beta carotene, and warming root ginger too, plus it’s so simple to make.  Simply fry off some onions, garlic, carrots, ginger, and chilli flakes (also warming).  Then add the chopped sweet potatoes and some vegetable stock, cook until everything is tender and blend until smooth.  Your soul (and taste buds) will certainly enjoy this one! 

Chicken soup

From a nutritional perspective, chicken soup is great for beating away any viruses, especially if you boil up the carcass from a roasted chicken for stock and use the leftover chicken.  It’s also super economical. Furthermore, using stock in this way provides plenty of collagen, which is not only great for the skin, but for gut health too. Chicken is rich in the amino acid cysteine, which helps break down mucous if you’ve been unfortunate enough to already succumb to a cold.

A bowl of cicken broth soup

The recipe also needs some onions, celery and carrots, all rich in immune-boosting vitamin C, together with chopped fresh parsley.  This amazing herb is renowned for its disease-fighting properties.  Importantly, be sure to add a little turmeric, which is super warming but great for the digestion, liver, brain and joints too.

Not only will chicken soup warm the body, but it will also help protect it from any nasty bugs flying around at this time of year.

Beetroot soup

Beetroots are another one of my all-time favourite vegetables!  Maybe their taste is acquired, but if you can find favour with them, beetroots will certainly deliver nutritionally.

Beetroots are great for liver detoxification and provide loads of energy from the B-vitamin folate. Interestingly, there’s also plenty of research on their ability to improve exercise performance, particularly endurance sports such as cycling.  Whilst you might not be a great fan of endurance exercise, eating beetroots is certainly going to benefit your heart and lungs in any case.

Beetroot,Creamy,Soup,In,A,Dark,Clay,Bowl,Over,Black

 

This recipe uses all the juices from roasted tomatoes, which are rich in lycopene and are also great for the heart, plus onions, garlic, and beef stock.  If you sprinkle some feta cheese to serve, together with crusty bread, the strong flavours really complement each other very well.  Beetroot soup is also a great warming dish, is supportive of the immune system and will help keep the liver in good working order too which might be even more beneficial during the festive season!

Enjoy creating some warming soups this season!

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Discover the amazing nutritional benefits of the pumpkin family this Halloween

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Pumpkins carved into lanterns

It’s Halloween week! Not only do many of us love the spooky festivities; Halloween also provides the opportunity to enjoy eating foods belonging to the nutritious pumpkin family. 

Clinical Nutritionist, Suzie Sawyer, shares her four favourites from the pumpkin family.

Suzie HFMA V4Properly named the Cucurbitaceae family, it’s got plenty of members, around 975 species of food and ornamental plants.  However, let’s take a closer look at just four of them, and hopefully you’ll be eating and enjoying at least one over the coming week and throughout the winter months.

 

Pumpkin

Fresh,Cooked,Pumpkin,Soup,Served,In,A,Pumpkin.,Stuffed,Pumpkin.

Clearly the most talked about at this time of year.  And whilst they look lovely as lanterns, pumpkins are very healthy too. Also known as winter squash, pumpkins are an excellent source of beta carotene, just like other orange fruits and vegetables.  Beta carotene is a powerful antioxidant, so it helps protect the body from illness, but is also converted into vitamin A, which is essential for the immune system, as the body needs it. Pumpkins are also rich in vitamin E, another powerful antioxidant, and great for the skin and heart too.

Whilst they might seem a little overwhelming to cook, there are loads of ways of eating pumpkins; roasted, mashed, stuffed, used in soups and winter stews, or even made into pumpkin pie.

A bowl of Pumpkin soup

Pumpkins are actually two foods in one: there’s the fleshy part of course but pumpkin seeds are also incredibly nutritious. They’re rich in zinc (essential for the immune system), magnesium (needed for the nervous system and sleep) and potassium (also essential for the nervous system and a healthy heart).  These too can be roasted and eaten as a tasty snack.

Courgette

A range of courgettes

Often called ‘zucchini’ or referred to as ‘summer squash’, courgettes are a type of small, young marrow. As with many fruits and vegetables, most of the nutrients are found on the skin, plus they contain lots of antioxidants.

Whilst courgettes are especially rich in beta carotene, they’re also a great source of vitamin C (one of our most hardworking vitamins) and folate, a member of the important B-vitamin family.  Folate fulfils many roles in the body, but is essential for repairing DNA, so it can hopefully help us to keep young and vibrant.

shutterstock_404009245 courgette salad July16

Courgettes can be eaten raw in salads, but at this time of year, they’re good roasted, stuffed or stir fried with a little garlic.  Obviously, they’re great very lightly boiled too.

Squash

shutterstock_226218175 butternut squash Dec15

Whilst both pumpkin and squash can often look similar (and there are many varieties of squash) they are different vegetables, although belonging to the same family. They both have tough outer skins (which are not edible) and fleshy orange interiors.

However, squash are no less nutritious than pumpkins, particular in their vitamin A and vitamin C content and are especially rich in dietary fibre. Fibre is essential for helping to feed the good gut bacteria, which in turn supports the immune system, mental wellbeing, hormones, skin and much more besides.

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

Of course, squash is also incredibly versatile when it comes to how it should be eaten: roasted, sautéed, used in soups and stews, steamed with some delicious herbs.  Whichever you choose, do make sure you eat some this Halloween or certainly during the winter months.

Cucumbers

shutterstock_332940713 cucumber June16

Cucumbers tend to be associated with the summer months, when they’ll often feature in salads, as part of a crudité plate, or in ice cool drinks.  And to be fair, that’s probably the best ways of eating cucumber.

Green leaf salad with avocado and cucumber

Whilst cucumbers are very low in calories, and contain some vitamin C, they are not especially rich in nutrients. However, one of their biggest claims to fame is their high water-content (around 96%) which makes them a great diuretic for those suffering from water retention. They also help cleanse the kidneys or to rehydrate after a heavy workout. 

So why not add some of these delicious foods to your diet this Halloween and indeed throughout the winter months too.

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Seasonal eating in August: which foods are at their best to support your diet this month

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

Now the sun has finally shown its face this summer, hopefully we can enjoy a little more good weather. Equally, a new month brings even more nutritious and delicious fruits and vegetables to enjoy in season. 

There’s no question that seasonal produce tastes more flavoursome, has a much better texture, and is at its nutritional peak.

Clinical Nutritionist Suzie Sawyer shares her top five fruits and vegetables for August.

Suzie HFMA V4

Peaches

Whilst not always the easiest fruit to eat on the run, the fact that they’re so juicy is one of their best features.  In season, the juice of peaches has an amazingly distinctive and, not surprisingly, fruity taste.

From a nutritional perspective, their gentle orange colour makes them rich in beta carotene, a powerful antioxidant in the body and also great for the immune system. Nature provided them at just the right time of year because beta carotene can help protect the skin from free radical damage from sunlight. Peaches are also rich in vitamin C, another equally powerful antioxidant.

shutterstock_297863489 peaches July16

Be wary though of the tinned varieties which are generally high in sugary syrup and the canning process destroys most of the vitamin C.  Enjoy them in their natural state eating them over a bowl to catch the juice!

Watercress

Whilst it doesn’t look the same as its other family members, watercress is part of the cruciferous vegetable family which boasts Brussels sprouts and broccoli as some of its super-nutritious relatives.

With its dark green leaves, watercress is probably one of the healthiest salad vegetables, providing plenty of antioxidants.  However, as with other members of the family, watercress possesses additional powerful plant compounds that can help fight off some of our nasty degenerative diseases.

A bunch of watercress on a wooden board

In traditional medicine, watercress was used to treat kidney and liver problems.  Unknowingly, they were tapping into the nutrients that work on detoxification within the body that watercress provides.

Enjoy its delicious peppery taste in soups, salads, or sandwiches.

Broad beans

Also known as Fava beans, these legumes certainly pack a nutritional punch and are also a stalwart in Mediterranean countries. They’re rich in protein, fibre, beta carotene, vitamin C, potassium, and energising iron.

Broad beans in a bowl

However, beans are also rich in lignans which have a hormone-balancing effect.  They are especially helpful for women going through and post menopause. Why not try them in a broad bean hummus, with feta cheese, in a green salad or add to strong flavoured dishes containing bacon or chorizo?

Aubergines

Another Mediterranean favourite, and generally referred to as eggplant in the US, aubergines are a great nutritional powerhouse.  They are the staple ingredient in Greek moussaka and French ratatouille. Their beautiful dark skin ensures they’re loaded with anthocyanins which are antioxidants, and aubergines also provide plenty of fibre, energising folate and are also low in calories.  Watch out for aubergines in olive oil, which although heart healthy, does increase the calorie load if you are watching your weight.

Fresh,Healthy,Raw,Purple,Eggplant,On,A,Kitchen,Wooden,Table.

For a great summer treat, enjoy aubergines chargrilled with other roasted vegetables or make them into fritters, which are a classic Spanish tapas dish.

Turnips

We tend to think of turnips as a rather old-fashioned vegetable and they may not be at the top of our shopping list.  However, they are rich in vitamin C, hormone-balancing vitamin B6 and bone-loving phosphorus, plus fibre. Whilst we tend to think of turnips as a root vegetable to eat in the Autumn, they also have a season during the summer.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

One of their biggest claims to fame is that turnips contain indoles, which are plant compounds that specifically support the work of our liver enzymes.  With everything that life throws at our overworked livers, any support is very welcomed!

Whilst turnips do have a delicious nutty flavour, they are best enjoyed with some slightly stronger flavours, perhaps roasted with parmesan cheese, or added to curries or stews.  Or for more of a summer twist, why not do as the Italians do and add them to a risotto?

Enjoy some summer seasonal sensations this August.

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Seasonal eating in June: which foods are at their best this month?

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Two bowls of strawberries and cream

It doesn’t seem possible that we are halfway through the year already…where does the time go?

However, June is a great month for eating with the summer season and enjoying food at its tastiest and most nutritious.

Clinical Nutritionist Suzie Sawyer shares her five top seasonal foods at their nutritional best this June

SMALLER--4 Suzie Blog pic

Sea trout

Just like salmon, trout is rich in the essential omega-3 fatty acids.  We know these are widely deficient in the UK population, but are essential for heart, joint, eye, hormone and skin health and can only be obtained from the diet and supplementation. 

If you like fish, then eating sea trout is probably one of the most enjoyable ways of obtaining these omega-3s. The pinker the trout are, the more natural algae they’ve eaten, further improving their antioxidant status.

shutterstock_406836427 trout fish Aug16

They need no more than to be lightly grilled with a little butter and served with some delicious Jersey Royal potatoes (also in season) and a variety of salad vegetables.

Interestingly, some of the best sea trout is fished off the coast of Wales so do try to find some of our local produce if possible.  However, there are also plenty of trout in European waters, at this time of year.

Broad beans

Broad beans are a great source of protein and unusually for a vegetable, L-dopa, which produces the brain chemical dopamine, important for motivation and our reward system. Broad beans are rich in immune-boosting vitamin A and vitamin C, and as with other beans are high in fibre.  Importantly, they contain phytoestrogens, plant compounds that help balance hormones, especially useful for women pre and post menopause.

Broad beans in a bowl

Whilst they may not be the first choice as a veggie with your Sunday roast, why not give them a try?  They just need to be gently boiled or steamed and served with a little butter.  Broad beans can be tough and tasteless if not eaten fresh and in season, so grab the opportunity now!

Runner beans

Another variety of bean, equally as nutritious, but certainly needing to be eaten fresh in order to enjoy their natural crisp but tender texture and delicious taste.

A portion of runner beans will provide about a quarter of our vitamin C requirements for the day and plenty of folate which is needed for energy, DNA repair and a healthy nervous system. Runner beans are also a good source of fibre to keep the digestive system in good working order.

A bunch of runner beans on a wooden background

Runner beans are a gardener’s favourite in the UK, partly because they’re relatively easy and hardy to grow but also because they provide some beautiful flowers. Additionally, they make another great accompaniment to a Sunday roast but are equally at home in a summer salad with other beans, artichokes, and mint.

Courgettes

Known as zucchini to the Americans and Italians, courgettes are essentially small marrows. Most of their nutrients are found just under the skin, hence they are always eaten with skin on (which is naturally tender).

Courgettes are rich in beta carotene, essential for the immune system and turned into vitamin A as the body needs it.  They also contain other powerful carotenoids called lutein and zeaxanthin, which are antioxidants and especially protective of eye health.

A range of courgettes

Zucchini fries are of course very popular in many restaurants. But for a healthier option why not grill and add them to salads with beans and basil? Or simply griddle with a plateful of other Mediterranean-style vegetables to really feel in the mood for summer.

Strawberries

It’s the month of Wimbledon tennis, which is another reason for strawberries being synonymous with summer.  However, their season is relatively short, and they tend to be tastier early season.

Strawberries contain some of the highest levels of vitamin C of all fruits but also provide a powerful plant compound known as ellagic acid, which helps with detoxification of free radicals, responsible for the ageing process and much more. 

a punnet of strawberries

Conversely, strawberries can be some of the most pesticide contaminated of all fruits and veggies, so do try and find some organic ones, or pick your own locally from farms that limit their use of pesticides.

However, you really shouldn’t miss out on these amazingly nutritious and delicious fruits and even if you’re not visiting Wimbledon, there really is nothing better than strawberries with fresh cream.  However, they also work well with other summer fruits such as blackberries and blueberries.

Enjoy these summer seasonal foods and their many health benefits this June.

 

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Seasonal eating in May – five of the best fruits and vegetables

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Strawberry.,Pattern,Of,Strawberrys,On,Colored,Background.

As we come into May and things are really starting to feel like Spring, nature also provides us with an array of seasonal fruits and vegetables to tempt the taste buds and load up the body with nutrients. 

Fruits and vegetables always taste so much better when they’re locally grown and are at their best nutritionally too.  So, what’s on the menu for May?

Clinical Nutritionist  Suzie Sawyer shares her top five recommendations.

Jersey Royal Potatoes

The flavour of Jersey Royals is like no other potato! Their flavour and texture are just magnificent.  This uniqueness is purely down to the growing conditions on the island of Jersey.  Interestingly, around 99% of the crops are exported to the UK; Jersey Royals represent such an important part of the island’s economy.

A pan of just boiled jersey royal new potatoes

Their nutritional value is not really any different to any other potato.  However, all potatoes are rich in vitamin C which is easily lost during storage, hence Jersey Royals are going to retain this nutrient much better when new and in season.  Additionally, potatoes are high in fibre, so are great for keeping the digestion in good working order.

Strawberries

Strawberries look almost too good to eat!  Their beautiful red colour demonstrates the high levels of antioxidants they contain which help protect the body from free radical damage.  Just as important is the great nutrient profile strawberries deliver including vitamin C (another key antioxidant), manganese (great for the joints), folate (essential for energy and protecting DNA) and potassium (good for the heart).

a punnet of strawberriesInterestingly, one of the many antioxidant compounds in strawberries are known as anthocyanins. They are responsible for their lovely colour and also help protect the heart from any damage and keeping it beating strongly.

 

At this time of year, strawberries are beautifully sweet, so just enjoy them as they are (or with a little cream as enjoyed traditionally at Wimbledon!)

Peppers

Also called bell peppers because of their shape, they come in a variety of colours including red, orange, yellow and green.  However, it’s the red ones that have most vitamin C, potassium, and folate. Additionally red peppers are especially rich in two carotenoids, lutein and zeaxanthin which are great for the eyes and for protecting them from damaging blue light and macular degeneration.

Colorful,Peppers,Background

Another great benefit to eating peppers of whatever colour, is that they’re super-versatile.  You can eat them raw as a snack with hummus, roast them, make them into soups (tomatoes work really well alongside) or add them to chillies, stir fries or pasta dishes.

Marrow

Marrows can often look a little strange because it’s perfectly possible for them to grow to a very large size (just like other members of the squash family), but they’re certainly nutrient loaded. Although marrows are high in water content, which also makes them low in calories and fat, marrows certainly don’t skimp on their nutrients.  It’s important to eat them with the skin on as this contains good levels of immune-boosting beta carotene.

A whole marrow and slices of marrow on a chopping board

Marrows contain calcium which will help to keep bones healthy, plus vitamin C, essential for the immune system.  Marrows are also high in fibre, therefore have been found to reduce cholesterol levels.

How to cook them? They’re delicious stuffed!  Simply slice them in half, scoop out the flesh and then add a pre-prepared mixture of fried onions, peppers, garlic, chopped tomatoes, breadcrumbs and mixed herbs.  Roast in the over for around 40 minutes and you’ve got a delicious dish.

Spring Greens

Essentially spring greens are thick green leaves without the hard core often found in other types of cabbages.  For this reason, they just need to be sliced quite thinly but then there are endless options of what to do with them.

In terms of nutrient content, just like peppers, they’re high in that all important lutein and zeaxanthin but are also a rich source of vitamin K, Vitamin C, and the mineral iron.

A dish of collard greens

Spring greens work well with stronger flavours and with other vegetables, especially purple sprouting broccoli (also in season now). Just shred the cabbage, lightly boil both veggies and then stir fry with some olive oil, garlic, lemon, and sesame seeds.

Enjoy these five seasonal beauties this May!

 

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Five seasonal fruit and veg stars to add to your diet this Spring

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Close up of a woman holding a bunch of fresh asparagus

Eating seasonally means eating foods, especially fruits and vegetables, when in season, just as nature intended.  Nature is of course extremely clever, and it knows what the body needs at what times of the year. 

It also makes sense to eat seasonally from an economic and environmental perspective too.

So, what’s in season right now?

Clinical Nutritionist Suzie Sawyer shares her five favourite fruits and vegetables to enjoy.

 

Rhubarb

shutterstock_552099742 rhubarb Apr17

Interestingly, whilst we might think of rhubarb as being a fruit, it’s actually a vegetable!  Obviously, that doesn’t change its nutritional offerings which are certainly worth exploring.

As with all fruits and vegetables, rhubarb is packed with immune-boosting vitamin C, also needed for energy production.  Vitamin C is also one of our most powerful antioxidants which helps protect the body from free radical damage and in turn, the ageing process.

shutterstock_577640623 strawberry and rhubarb crumble July17

Rhubarb is a great source of fibre which is essential for keeping the digestive system running smoothly.  It’s quite sharp in taste so if it’s going to be used in sweet dishes, it might need a lot of sugar.  A rhubarb and apple crumble is great as a treat, but it might be worth thinking of using rhubarb in savoury dishes, perhaps as a tart sauce with duck.

If you’ve not tried rhubarb before then it’s health and taste benefits are well worth exploring.

Kale

shutterstock_192761054 bowl of kale Apr15

A member of the cabbage family, kale is often referred to as a superfood for this reason.  This super healthy family of foods contain a compound called sulphoraphane, which is very beneficial for liver detoxification.  Research also shows sulphoraphane is very protective against some of our nasty degenerative diseases.

Kale can be slightly tough if not treated kindly during cooking! The younger leaves tend to be more tender and then it can be steamed, boiled, or stir fried and used in a myriad of dishes. 

Home made kale chips in a dish

Kale makes a great snack as kale chips, grilled in a little olive oil and sea salt, or made into a soup with any vegetable of choice.   Additionally, it’s great in a stir fry or cooked on its own with garlic and toasted pine nuts.

Spinach

A bowl of fresh spinach leaves

Whilst we often think of spinach as being the best source of iron, it’s probably better for its calcium content.  Either way, spinach remains a rich source of these key minerals, essential for energy and the bones, and are best absorbed when spinach is cooked.

The good news, therefore, is that spinach is so easy to add to almost anything, as it reduces down massively when cooked.  This makes it a great vegetable to add to dishes when you’ve got vegetable ‘avoiders’ in the family!  Spinach can even be added to a spaghetti bolognaise and won’t be noticed too much.  It’s also great added to soups, stir fries, omelettes or vegetable curries.

Spinach omelette in pan on breakfast table

Spinach is also a great source of vitamin A and vitamin C which work together as antioxidants, as well as folate, essential for energy and healthy DNA.  From a cook’s perspective, it’s very versatile too.

Passion Fruit

Passion fruits

Passion fruit doesn’t exactly meet the criteria for being a local fruit but it is in season in the southern hemisphere.  Plus, it’s great for the soul to be eating foods that remind us of warmth and sunshine at this time of year. And these summer fruits are also packed with antioxidants which naturally help protect the skin from sun damage, so you’ll be getting all those health benefits too.

Passion fruit is just sweet enough to be eaten on its own, as a delicious snack or dessert treat.  However, it can be made into a coulis with other fruits, especially mango (mango chunks are easy from the freezer) or simply pureed and poured over your favourite chocolate cake as a lovely sweet treat!

Asparagus

Close up of a woman holding a bunch of fresh asparagus

As we come into April, so we come into English asparagus season.  Eating asparagus out of season you may find a lack of taste and often tough texture.  So, grab some quick because the season is short!

Asparagus is a nutritional highlight, containing more folate than any other vegetable.  Folate is essential for energy production, the nervous system, healthy red blood cell production and DNA repair.  Furthermore, asparagus, is packed with glutathione, which is essential for powering our key antioxidant enzyme system.

Grilled,Green,Asparagus,With,Parmesan,Cheese

Even better, asparagus doesn’t need to be complicated in terms of preparation; simply steam and toss in olive oil and salt, roast the same way, or serve as an impressive starter with hollandaise sauce.

Enjoy exploring seasonal fruit and veg this Spring!

 

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Suzie’s top foods to help increase your energy levels

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Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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