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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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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Seasonal nutrition: Re-charge your June diet

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

Every season brings a wealth of delicious, nutritious and colourful foods and summer has it all! It’s always best to eat with the seasons to gain maximum nutritional benefit from foods. However, it’s also a great time to make sure your June diet is on-track, keeping you feeling healthy and energised through the summer season.

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Clinical nutritionist Suzie Sawyer shares the range of foods that can help kick-start your healthy eating plan for June.

 

 

Favourite fruits

Summer always brings a wealth of colour variety and nutritional goodness with all the delicious fruits available. It’s actually the best month for one of our all-time fruit favourites, strawberries! They contain some of the highest levels of vitamin C of all fruits, plus a wealth of beneficial plant compounds providing antioxidant protection. Many of these benefits are found in the skin and seeds.

a punnet of strawberries

And whilst there’s often a big question mark around fruit and sugar content, the good news is that strawberries (and all berry fruits) are low on the glycaemic index, so won’t upset blood sugar levels. Plus cherries are in season now too! Peaches are also on trend and they’re loaded with immune-boosting beta-carotene which helps protect skin from sun damage.

Flavoursome fish

Our fish arrives on the supermarket shelves from all over the world so it’s really heart-warming to know that at certain times of year, we can actually eat fairly locally-sourced fish. Scallops from UK waters are always delicious with a sweet taste and firm texture. Additionally, crab is at its best right now, and so is plaice.

Cooked scallpos on a plate

These fish are all high in protein, low in fat and can be used in many recipes. Scallops are great gently pan fried in a little butter with lemon and garlic, plaice works really well also pan-fried with capers and chopped tomatoes and there’s few better salads than one that includes some freshly dressed crab.

Versatile vegetables

Vegetables should always play a hugely important role in the daily diet at whatever time of year. However, make the most of the array of vegetables in season and maybe try some different ones? English asparagus and Jersey Royal potatoes are just two of our seasonal favourites.

Broad beans in a bowl

However, why not try some broad beans? As a member of the legume family, they provide a good source of protein, plus heaps of energising B-vitamins and immune-boosting vitamin A. They’re hugely versatile and very tasty. They can be blended with some frozen peas, lightly cooked for around 3 minutes, whizzed up with some garlic and a little extra virgin olive oil and then spread onto sourdough bread with a goat’s cheese base. Equally, if you’re feeling in the mood for beans then runners come into season in June and are great to eat whilst still tender. They’re perfect with roasted lamb, also now in season.

Carrots being cooked on a griddle pan

Plus, don’t forget carrots! They partner well with everything or can be eaten on their own with some hummus, aubergines (fantastic roasted and then eaten hot or cold) and globe artichokes (great for feeding the healthy gut bacteria and delicious too!)

Healthy herbs

Whilst there’s some wonderful perennial herbs such as sage, rosemary and thyme, there’s plenty of others coming into season in June. Herbs have clearly been used medicinally for many years and whilst we generally choose them to add to our favourite dishes, it’s always good to remember their medicinal powers too.

Basil, which is the main ingredient in pesto, livens up many dishes that would otherwise be plain, such as pasta. However, it also works really well with chicken, mozzarella and tomato as well as white fish. Basil naturally helps the digestion which is why it’s often used with fattier foods.

Basil and pesto pasta in a bowl

Coriander is an essential herb in many curries, soups and casseroles and was originally used to help the urinary tract. Mint also aids digestion; another favourite in tea. Mint, of course is quite unique in that it works really well with sweet or savoury dishes: it’s a must with Jersey Royals and of course summer Pimms!

So why not make a point of eating as much seasonal food this June as you can and reap the fresh nutritional benefits?

 

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Nutritional resolutions for 2019: live your best life

 

Woman making soup

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

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

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

Drink more water

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

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

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

Eat more omega-3s

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

A range of foods containing omega-3 fats

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

Make soup

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

Watercress soup

Some popular soup suggestions:

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

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

Take a Vitamin D supplement!

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

Vitamin D written in sand on a beach

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

Eat more fibre

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

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

A range of vegetables to represent fibre in the diet

 

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

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

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Fuel your festive walks with these top nutrition tips

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

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

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

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

START THE DAY RIGHT

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

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

Porridge with pears showing a healthy breakfast

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

WARMING SNACKS

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

Nut butter on rye bread

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

WARMING DRINKS

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

A warming drink of honey, lemon and ginger

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

WARM YOURSELF BACK HOME

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

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

A curry surrounded by herbs and spices

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

Leek and potato soup in a bowl

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

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

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