Folate

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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Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

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.

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Eating with the seasons: nutritional foods for January

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Fresh,Fruits.,Sliced,Fruit.,Orange,And,Pomegranate

It’s always important to eat with the seasons and as nature intended, to gain the biggest health benefits.  And for many of us, trying to be as healthy as possible during January is very much at the front of our minds.

Nature has provided what the body needs at certain times of year, plus if you buy locally grown produce, nutrient content will generally be better and it’s kinder to the environment too.

Clinical Nutritionist, Suzie Sawyer, shares her top five in-season foods for January.

 

Jerusalem Artichokes

Top of my list has to be this amazing vegetable. They are supremely healthy and provide a really useful addition to the diet. 

Jerusalem artichokes are loaded with a prebiotic fibre called inulin which is incredibly healthy for the gut.  The gut houses billions of bacteria (hopefully more good bacteria than bad), but they need feeding with this kind of fibre for the gut to remain healthy. 

shutterstock_541940524 roasted jerusalem artichokes Dec17

A healthy gut supports a healthy mind, the immune system, hormones, digestion, skin and so much more. Jerusalem artichokes are also a rich source of vitamin C, potassium, and iron, which are all frequently deficient in the daily diet. Serve them roasted in a little olive oil.

Kale

A member of the super-healthy cabbage family, kale is not always popular, partly because of its bitter taste and often tough texture.  However, this is much improved when eaten seasonally and with some other flavourings such as garlic and soy sauce.

shutterstock_488572450-eggs-and-kale-nov16

The health benefits are certainly forthcoming, especially because kale contains a plant compound called sulforaphane, which has been found to help prevent some of our nasty degenerative diseases.  Kale is also a rich source of calcium to help support strong bones and Vitamin A, Vitamin C and Vitamin E – all important antioxidants.

Pomegranate

Pomegranates are slightly strange to look at because of their mass of tiny seeds.  However, these seeds are nutritional powerhouses, and have some of the highest levels of antioxidants of all fruits. This is probably one of the reasons that research has found them to be especially beneficial for brain health; they can help protect this vital organ from free radical damage. Additionally, they are loaded with fibre so are great for the digestive system.

Quinoa,Salad,With,Pomegranate,On,Rustic,Kitchen,Table

Just like many fruits, pomegranates work well in sweet or savoury dishes, and are a particular favourite with salty cheeses and walnuts, making a great salad trio.  Moreover, it’s lovely to see some vibrant colours on the plate when the weather is so grey outside!

Oranges

Clearly the UK climate is not going to support the growing of oranges, but they are certainly at their best at this time of year, imported generally from Spain.  Whilst it’s always best to eat locally grown produce, it’s difficult when we want to gain the wonderful health benefits of a food we simply can’t grow in any meaningful numbers.

A bowl of oranges

Oranges are a great source of vitamin C.  As this vitamin is water-soluble and easily destroyed during storage, preparation and cooking, oranges are probably best eaten in their raw state to gain maximum health benefits. They also contain good levels of folate which will help to give energy levels a boost too.

Oysters

Oysters are available all year round but are certainly good at this time of year, and can be sourced from UK waters, especially around Colchester and Whitstable.

Oysters become especially important coming into February with Valentine’s Day looming.  Oysters are often referred to as ‘aphrodisiacs’ or ‘the food of love’.  The reason for this is that they contain really high amounts of the mineral zinc, essential for healthy reproduction.  There is always some truth behind these ‘old wives’ tales!

A plate of fresh oysters

Oysters also contain other minerals, including calcium, iron, magnesium and the antioxidant, selenium.  Importantly, they’re a rich source of iodine which is frequently lacking in typical western diets and is essential for cognitive function, especially in the developing foetus. 

So, why not add some of these season foods into your diet this January and reap the nutritional benefits?

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The health benefits of a traditional Christmas dinner

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Concept,Of,Christmas,Or,New,Year,Dinner,With,Roasted,Chicken

Eating a traditional Christmas dinner is obviously incredibly popular, especially in the UK.  And whilst many of us will consume more food than usual, the standard Christmas dinner is a well-balanced meal when it comes to nutrition.

From the turkey to the sides, there is much to be revered when it comes to this delicious fayre.

Clinical Nutritionist, Suzie Sawyer, looks at the key foods in a traditional Christmas dinner and shares their nutritional and health benefits.

Turkey

Turkey has more protein than chicken. It also contains less fat (if you keep away from the skin) and slightly less calories overall.

From a micronutrient perspective, turkey provides an excellent source of vitamin B12 (essentially only found in animal produce), and in fact contains all B vitamins, which fulfil so many key functions in the body, not least energy production.

Roast Christmas turkey

When choosing the turkey meat for your plate, try and mix up light meat and dark meat; the dark meat is a richer source of the mineral zinc, essential for the immune system, skin, hair, and eye health.

Brussels sprouts

Love them or hate them, Brussels sprouts generally appear on most Christmas meal plates.  They are really worth getting to like because they’re incredibly healthy and nutritionally balanced.

Tasty,Roasted,Brussels,Sprouts,With,Bacon,On,Blue,Wooden,Table,

As part of the super-healthy family of cruciferous vegetables, Brussels sprouts contain indoles which may help prevent certain nasty degenerative diseases. Indoles are also incredibly effective for oestrogen detoxification which helps women better balance hormones, especially as we go through the menopause. Additionally, Brussels sprouts are high in fibre, which is often lacking in UK diets, and the antioxidants vitamin C and beta-carotene.

As some of us find Brussels a little bitter, they are often more palatable lightly boiled and then stir-fried with some bacon and pine nuts.

Roast Potatoes

Roast potatoes are often given a bad rap due to their fat content but it’s only down to the fat they’re cooked in; unfortunately, traditional goose fat falls into this category but it’s only one day, so enjoy those delicious roasties!

Roasted,Baby,Potatoes,In,Iron,Skillet.,Dark,Grey,Background.,Close

Potatoes are a good energy source and if eaten with protein, such as turkey, have less effect on blood sugar levels.

They’re also a great source of immune-boosting vitamin C, heart-loving potassium and fibre and no-one can deny that they are an absolute essential on the Christmas table, well roasted and crispy – yum!

Parsnips

Parsnips can often be used in dishes as an alternative to potatoes but when it comes to Christmas dinner, they should definitely have their own place.

Parsnips are a traditional root vegetable that come into season during the winter months for very good reason; all root vegetables provide good energy but can also be used in a myriad of hearty, warming dishes.

A bowl of roast parsnips

When planning a traditional Christmas dinner, roasted is certainly the best option, and many of us like to cook them in a little honey for added sweetness.  In the scheme of things, this isn’t a problem and parsnips certainly give back in terms of their nutrients.  They are high in vitamin C and vitamin E, both needed for healthy blood cells, as well as folate, which helps support the nervous system and energy levels.  And let’s not forget parsnips’ very useful fibre content too, supporting our digestion.

Carrots

The biggest nutritional benefit of carrots is that they are an excellent source of beta-carotene. This nutrient is one of our most powerful antioxidants, protecting the body from free radical damage.  This in turn, helps protect us from the ageing process and, hopefully, some of our serious degenerative diseases.

Fried,Carrots,With,Green,Herbs,In,Baking,Tray,,Close,Up

Beta carotene is turned into vitamin A in the body as needed which is essential for sight and especially night vision.  Just one carrot a day can help with poor night vision if this is becoming noticeable.

The good news is that cooking carrots actually improves bioavailability of beta carotene, which means it is more easily converted into vitamin A.

All in all, a traditional Christmas meal is healthy and nutritious and should be enjoyed with great gusto!

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

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Winter warming dishes for an energy boost

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Winter,Smiling,Woman

Flagging energy levels are very common at this time of year.  And it often happens when you need more energy than ever especially during the festive season. Eating warming foods is also important as the weather gets colder.  With the Festive Season rapidly approaching, we’re going to need all the energy we can muster to fully enjoy it!

However, help is at hand in the form of some great nutrient-packed foods to send those energy levels soaring!

Clinical Nutritionist, Suzie Sawyer, shares five great energising foods and how to include them in warming dishes this December.

 

Beetroot

Beetroot really can take a top spot when it comes to energy production. Beetroot is high in dietary nitrates which help improve physical performance, which is not just beneficial for the athletes amongst us, but for a daily boost too. Plus, beetroot is high in the B vitamin folate, essential for energy production, and beta-carotene to help support the immune system.

Concept,Of,Tasty,Eating,With,Borscht,On,Gray,Background

 

Beetroot is in season right now and really is an incredible superfood. Why not make an easy and delicious Borscht, which is a filling, warming and cost-effective traditional soup? It is perfect for this time of year, and also benefits from other seasonal veggies, including red cabbage.

Venison

Venison is not only a great source of protein, which can be used for energy, it’s higher in iron than other red meats.  Iron is frequently deficient in UK diets and is needed for both energy and brain function. Additionally, venison is lower in fat than most other game.

Copper,Pot,Of,Venison,Goulash,Stew,Seasoned,With,Fresh,Herbs

 

Venison casserole is a wonderful winter warmer, which doesn’t take too much preparation time, and also provides the heart-health benefits of garlic, onions, mushrooms, and red wine.

Butternut squash

Often referred to as winter squash, they provide a great source of beta carotene and vitamin E – important antioxidants. Squash provides some complex carbohydrates, delivering plenty of sustained energy.

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

However, as a winter warmer, any type of squash makes the perfect staple ingredient for curry: just add protein-rich chickpeas, onion, and large tomatoes.  Importantly, the body not only likes foods that are physically warm to eat, but also provide a warming effect.  Coriander is a great herb for the winter months and adds great flavour to any curry recipe.

Interestingly, squash is non-allergenic so makes a perfect weaning food.

Apples

We do, of course, see apples in the supermarkets all year-round, but they are harvested during the autumn months.  Therefore, enjoying a deliciously warming apple recipe at this time of year is a great way to gain maximum nutritional benefits.  Vitamin C is especially rich in apples which provides a good energy source.

Apples,,Cinnamon,And,Chunky,Applesauce,On,White,Background

Another great heath benefit of apples is their high pectin content.  Pectin provides much-needed fibre for the digestive tract; it works as a prebiotic feeding the good gut bacteria and helps reduce cholesterol levels.

Why not use some more warming winter spices which partner so well with apples, such as nutmeg and cinnamon, stewed with some butter and sugar? Combine them either with sweet or savoury dishes, especially pork.

Potatoes

Potatoes are certainly one of our main go-to root vegetables during the winter months; they’re satisfying, energising and partner with everything!  Indeed, mashed potato is probably one of the most favourite vegetable sides at this time of year.

They’re a rich source of carbohydrate, are low in fat and high in vitamin C, which is needed for energy and is one of our key antioxidants.

Roasted,Potatoes,Wth,Zucchini

Why not use them in a warming winter tray bake with chicken pieces, onions, garlic, bacon, and sliced courgettes (another member of the squash family)? That way, you’ll lock in all the nutrients and warm the soul too.

There are so many great ways to warm the body from the inside out this season, all whilst getting a nutrition hit too!

FOR MORE GREAT NUTRITION 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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Great British food: five top foods produced locally

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Plate,,Fork,And,Knife,On,Grunge,Uk,Flag

We talk frequently about the health and financial benefits of eating seasonally.  Eating with the seasons provides foods at the time nature intended, meaning they are at their best in terms of nutritional content and flavour.

When it comes to foods that are produced here in the UK, there are many ‘traditionally British’ foods to choose from. 

Nutritionist Suzie Sawyer shares some of her favourites.

Carrots

One of the greatest nutritional benefits of carrots is their richness in beta-carotene.  Beta-carotene is a very powerful antioxidant, helping to protect us from free radicals which can contribute to some of our nasty degenerative diseases.

shutterstock_250834906 carrots July16

The body converts beta carotene into vitamin A which is needed for healthy vision as well as the maintenance of mucous membranes.  Vitamin A can also help protect us particularly from respiratory infections.

Carrots when in season (and organically grown if possible) taste so much better than at other times of year; they are packed with flavour! However, as carrots do absorb pesticides, always peel and top and tail them if they are not organic.

Chicken

Thankfully there are many farms around the UK that are ‘free-range’. Again, organic is preferable, although the birds are noticeably smaller because they contain less water.

Roast chicken leg with potatoes and vegetables

Either way, chicken is a great source of protein, and the dark meat contains twice as much iron and zinc as the light meat.  In terms of vitamins, chickens contain all the B vitamins (around 85% of the daily recommended intake).  Importantly, chicken is a super-versatile meat and easier on the digestion than red meat.

Natural Yogurt

There are some very well-known yoghurt brands around the UK that produce some great natural products.  For people not allergic or intolerant to dairy, then natural yoghurt that contains live friendly bacteria cultures is great for feeding the gut with probiotics.  These friendly guys are so essential for our overall health and wellbeing.  In fact, every day, there’s new research into our internal gut microbiome and what it needs to keep it healthy.

Natural yoghurt

Yogurt is so easy to add into the daily diet and is especially great for breakfast, maybe on some overnight oats with a few blueberries.  And the good news is that oats are generally produced in the UK too, so you’ve got a very British (or Scottish) breakfast.

Beetroot

One of my all-time favourite vegetables, I could wax lyrical about the health benefits of beetroot all day long!  Essentially, beetroot is great for the immune system (it’s very rich in vitamin C) but also protects the body against carcinogens.

shutterstock_210431728-beetroot-and-juice-feb17

However, more recently beetroot has been found to help reduce blood pressure and also promote better performance during endurance exercise. Beetroot provides a great natural source of iron and also betaine which is great for liver detoxification.  In fact, there’s not much it doesn’t do!

If you’re feeling below par, you could do a lot worse than have a daily tonic of beetroot juice for a couple of weeks – it’s my ‘go-to’.

Spinach

Contrary to popular belief, spinach isn’t as good a source of iron as folklore has led us to believe.  However, it still contains some, but importantly provides a high concentration of carotenoids, especially beta-carotene and lutein both great for eye health.

A bowl of fresh spinach leaves

Spinach is also a great source of folate, essential for women pre-pregnancy, but useful for all of us in terms of supporting energy levels.  Even better, spinach can easily be added to your daily diet: go for a morning omelette, a lunchtime vegetable soup or gently wilt in a frying pan with a little olive oil, garlic, and nutmeg, as a delicious vegetable side.

It’s always great to support the local economy where possible whilst grabbing some health benefits from British produce at the same time.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

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Making the most of seasonal eating in August

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Close up of woman holding a bowl of freshly picked plums

Whilst it’s not too difficult to find out which foods are in season and when, it’s not always easy deciding what to do with those foods. 

If you’re lacking in meal ideas, then Clinical Nutritionist, Suzie Sawyer, can help bring some much-needed inspiration to your kitchen.

Venison

Whilst many of us don’t think of venison as being a ‘mainstream’ meat, it’s fantastically nutritious and delicious.  It contains more energising iron than other red meats, provides some healthy omega-3 fats and has less saturated fat than chicken without the skin.

A cooked venison steak on a chopping board

I personally love venison and I keep it really simple by cooking it in the same way as a steak.  For this time of year, I would quickly fry the venison (I like red meat fairly rare). Boil some baby new potatoes with some fresh mint and make a large salad – include some spring onion, also in season right now.  That will take no more than 15 minutes and you’ll have a fabulous meal.

Sweetcorn

Fresh sweetcorn (as corn on the cob) may be a little harder to obtain this year with the drought affecting crops in the UK.  However, if you can find some, then grab it straight away.  Corn has always been a food staple and a relatively inexpensive crop to produce. Corn provides beta-carotene which is turned into vitamin A in the body as needed, immune-boosting vitamin C, energising folate and that all-important fibre.

Summer,Food.,Ideas,For,Barbecue,And,Grill,Parties.,Grilled,Corn

In terms of what to do with corn on the cob, there really is no better way than boiling the kernels until soft to poke with a fork and serving with butter and plenty of black pepper. Corn is also great on the barbecue, but ideally partially cook it first.

Plums

Plums need to be picked at just the right time so they have a little natural sweetness rather than being too sharp. However, they have an amazing array of antioxidants which are so protective of overall health, so it’s worth getting the timings right. Plums are also high in vitamin C and potassium which are both great for heart health and keeping the arteries flexible, allowing good blood flow.

Bowl,With,Oatmeal,,Fresh,Plums,And,Nuts,On,Table

Again, I keep it really simple with plums as I love them on my overnight oats.  Therefore, I stew them with a little honey, keep them in the fridge and then look forward to eating them in the morning.

Mackerel

Mackerel is a wonderfully healthy fish.  It’s packed with omega-3 fats which are generally very deficient in the UK diet but are essential for our health.  Importantly, the body can’t make omega-3 fats, so we must eat them in the diet, at least two or three times per week.

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

Mackerel does have quite a strong flavour and is also quite rich so any sauces with butter don’t really work.  Much better I find are spicy or citrus flavours.  Again, simplicity is the way forward so serve up a super-healthy meal by just adding some new potatoes or basmati rice with tender stem broccoli.

Aubergine

We often associate aubergines (called eggplant by the Americans) with Mediterranean countries as they frequently appear in Greek moussakas and French ratatouille.  As they’re cooked and eaten with the skin-on, you’ll be getting all the real value from the antioxidant-rich anthocyanins in the colourful skin. Aubergines are also a rich source of fibre, and manganese which is great for the bones.

Vegetable,Stew,,Eggplant,,Onion,,Zucchini,With,Tomato,Sauce,,Garlic,And

I absolutely love a simple pasta ratatouille; chop up an aubergine, courgette, onion, garlic, and roast in the oven.  It’s always great to add the tomatoes later in the roasting process. Then add the mixture to some cooked wholegrain pasta, toss with a handful of fresh basil leaves and top with some Parmesan cheese if desired.  And the best news is that this dish provides all of your 5-a-day!

So, enjoy cooking seasonally this August and reap the healthy benefits as well as the delicious flavours on offer.

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Seasonal nutrition: what to eat in July

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shutterstock_404009245 courgette salad July16

The year, as ever, is racing by! However, there’s still plenty of time to enjoy those foods that we associate with summer and that are in season right now.

From delicious fruits to flavoursome vegetables there is nothing better than eating foods as nature intended and at the time of year they are at their most nutritious.

Clinical Nutritionist, Suzie Sawyer, shares her top five foods this July

 

Raspberries

Their beautiful pink colour just shouts summer! Interestingly, most of the raspberries sold in the UK at this time of year are produced in Scotland, a place we don’t always associate with summer weather!

Raspberries are a very rich source of vitamin C which is essential for the immune system but also for the muscles, skin, and bones too.  Collagen, the body’s main structural protein needs vitamin C to do its work properly.  It’s a fact, raspberries can help in the fight against the ageing process!

A punnet of fresh raspberries

Raspberries are also high in fibre and antioxidants. Enjoy them with just a light dusting of icing sugar, have some with your morning cereal or overnight oats, add to natural yoghurt or make into a raspberry sauce by pushing them through a sieve.

Runner Beans

Runner beans always seem to be a staple crop for the keen gardeners amongst us.  Despite the initial seed sowing and structure being slightly labour intensive, they seem to be pretty hardy and grow well in our soils. Or maybe they’re so popular down to the beautiful flowers they produce.

A bunch of runner beans on a wooden background

Runners are high in vitamin C and energising folate.  However, when boiled (which is how most people cook them), much of their nutritional value is lost. So always go for steaming to retain more of their nutrition. When fresh, they are also deliciously crunchy eaten raw in salads.

Sea Trout

This needs to be distinguished from river trout which is farmed and not nearly as tasty and nutritionally rich.

Wild sea trout is often referred to as salmon trout, but their flavours are slightly different with sea trout being a little subtler.  In terms of nutritional value, wild sea trout are much pinker than farmed versions because they naturally feed on algae that is loaded with astaxanthin.  It’s what makes them pink but also is one of the most powerful antioxidants known to man. 

Trout with lemon wedges and herb

By eating wild sea trout, you’ll be enjoying all its health benefits. That’s not forgetting that it’s a great source of the amazing and essential omega-3 fats which are needed for the heart, brain, hormones and much more besides. Enjoy sea trout simply plain grilled with lemon butter and Jersey Royal potatoes (also in season).

Turnips

We often think of turnips as winter root vegetables (which they are). However, they tend to be available pretty much all-year round and have a summer harvest too. Turnips make a great vegetable side and can be used instead of parsnips, perhaps roasted with Parmesan and rosemary.

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

Turnips are rich in fibre so help keep bowels regular, plus they contain the all-important vitamin C.  Even better, turnips are low in fat but provide good energy, together with a bucketful of essential minerals, including calcium for that all-important bone health.

Courgettes

Also known as zucchini to the Americans and Italians, courgettes probably work best when put with some stronger flavours such as feta, tomato and basil or garlic. Courgettes have a high water-content, so can certainly taste rather bland without some flavours to perk it up!

A range of courgettes

Courgettes are a rich source of beta carotene which is a powerful antioxidant.  It’s also turned into immune-boosting vitamin A in the body as needed. They are a good source of the antioxidant lutein which is great for eye health.  With the increase in screen usage over the last few years, we are seeing a real demise in our ability to see long distance, and this is especially noticeable in children and the younger generation.

Why not tempt them with some courgette and mint potato cakes or zucchini fries to help them to like courgettes?

Have a fabulously healthy July and enjoy creating dishes with all the seasonal foods on offer.

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Summer just became simpler! Five easy and nutritious dishes to fuel your summer

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Healthy,Diet,Eating.,African,American,Young,Female,Preparing,Salad,In

When it comes to food and meal planning, it’s easy to forget that dishes don’t have to be complicated to be nourishing and, importantly, delicious.

We all want to enjoy the warmer weather rather than spend hours in the kitchen and there are some great dishes that don’t take too long to prepare that will keep your energy up this season.

This National Simplicity Day, Nutritionist Suzie Sawyer shares five simple, but nutritious dishes to help you enjoy summer even more!

Summer salmon with spicy noodles

Salmon is an oily fish, loaded with the essential omega-3 fats.  They’re essential because the body can’t make them but also because they’re needed for the health of the hormones, joints, eyes, brain, and heart.

Somen,Noodle,With,Teriyaki,Salmon,Sprinkle,With,Scallions,And,Sesame

Simply mix up some miso sauce (great for gut health), balsamic vinegar and paprika, spread over the salmon and grill for around six minutes.  Meanwhile, stir fry some chopped ginger and garlic, and quickly cook the noodles in boiling water.  The drained noodles can then be tossed in the garlic and ginger with some sweet chilli sauce and served with the salmon.  Add some steamed broccoli and you’ve got a perfect meal in around 10 minute

Tasty mushroom pasta

You can use crème fraiche in this recipe as a protein source or oat crème fraiche as a vegan option. Always try to use wholemeal pasta because its nutrient content is far higher than white pasta, especially when it comes to the energising B-vitamins.

Farfalle,Pasta,With,Champignon,Mushrooms,And,Garlic,Creamy,Sauce,On

Fry some onions and garlic, which are loaded with fibre and antioxidants, with mushrooms (a good source of vitamin D).  Once soft, then add either form of crème fraiche with some fresh baby spinach and cook until wilted (about one minute). Spinach is a rich source of iron and folate, essential for DNA repair.

Meanwhile, cook the pasta, combine it all together and you’ve got a delicious meal in around 15 minutes.

Quick beetroot salad

Summer is of course synonymous with salads.  However, it’s always worth bearing in mind that salad vegetables tend to naturally have lots of water and are not as nutrient dense as vegetables.  Therefore, try to add some ‘heavy weights’ into the mix!  Enter beetroot!

Baked,Beetroot,Salad,With,Blue,Cheese,And,Avocado,,CloseupBeetroot delivers so many amazing health benefits especially for the liver and brain health too, down to its betaine content. You can mix and match with this salad but add cooked chopped beetroot to some rocket, with sliced pear, soft goat’s cheese, and a dressing of your choice.  Anything with an olive oil base is going to be great for heart and joint health too. Even better, this dish will only take around 10 minutes to prepare from start to finish.

 

Posh beans on toast

Certainly not the normal ‘beans on toast’ you’d expect, this one contains plenty more nutrients. Use ready-podded broad beans (ones that are free from the tough outer coating) and which are easily bought frozen.  These are then cooked with some green beans. The beans can then be tossed with some pesto and added to toasted ciabatta, spread with either cream cheese or almond nut cream butter (either are great). Finish off with some lightly dressed rocket leaves.

Smashed,Avocado,On,Soda,Bread,With,Broad,Beans,,Coriander,And

This dish really is a nourishing and super quick summer meal. Beans are a great protein source, are packed with fibre and immune-boosting vitamin C.  However, some slices of prosciutto add even more flavour and protein. 

Quinoa and pomegranate salad

This dish is actually much more than a salad, providing plenty of protein and much more besides. I talked about beetroot being a heavy weight vegetable; this dish really brings in the full cavalry!

Quinoa is not actually a grain, but a seed and therefore doesn’t upset those of you how may have issues with gluten.  Plus, it’s very high in fibre and protein and quick to boil up with a stock cube.  It takes the same time as rice.  However, when you add plenty of pomegranate seeds, it steps up a level.  Pomegranate is great for heart health but also feeds the beneficial gut bacteria.

Quinoa,Salad,With,Pomegranate,On,Rustic,Kitchen,Table

Simply add these with some chopped coriander, lemon juice, raisins and chopped red onion to the quinoa. Onions also work as a prebiotic fibre, providing great benefits to gut health.

After that, it’s up to you!  Feta, pine nuts, goat’s cheese and walnuts will all provide excellent additions.

Summer cooking has never been so easy and nutritious – enjoy!

 

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Suzie’s 5 Favourite Picnic Snacks

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

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

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

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

 

Thai Chicken Drumsticks

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

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

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

Beetroot Dip

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

Beetroot,Hummus

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

Mini Frittatas

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

Mini,Quiches,2

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

Vegan Spring Rolls

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

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

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

Fruit and Nut Flapjacks

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

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

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

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

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

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