Lycopene

Super salads for summer

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shutterstock_179802641 healthy summer salad Aug16

It’s nearly summer which for many of us means salad season!  We tend to associate warmer weather with eating more salads, which is great.  Lots of salad vegetables are in season right now, so it makes sense to be eating plenty.  

It’s very easy to get stuck in a rut with salads; however, this doesn’t need to be the case. Give your salads some love with new ideas, and you’ll love them more too! 

Clinical Nutritionist, Suzie Sawyer, shares her five top super salads.

 

Whilst some people may be lucky enough to be travelling to the Mediterranean this summer, for those with other plans, we can all still enjoy the region’s delicious salad recipes, and which bring great nutritional benefits too. Here are two ideas:

Greek Salad

shutterstock_133631465 greek salad Aug16

It’s hard to beat a traditional Greek Salad; it’s easy to prepare, provides a wealth of nutrients and is delicious too. You just need some beautifully sweet cherry tomatoes, cucumber, green peppers, onions, olives, feta cheese and plenty of mixed herbs to sprinkle.

There’s lots of reasons why there are many populations with longer life expectancy in Mediterranean countries.  Eating these types of foods regularly which are rich in colour and antioxidants, fibre, protein, and immune-boosting nutrients, provides so much of what the body needs and loves on a daily basis.

Bean salad

shutterstock_226518142 bean salad Aug16

Beans of all types are part of the typical Mediterranean diet and are nutrient powerhouses, hence a Mediterranean Bean Salad really hits the spot. Beans are high in protein, fibre, antioxidants, energising B-vitamins and a wealth of minerals that are frequently deficient in the UK population.  It’s much better to choose dried beans and soak them overnight before using, to avoid the additional salt and canning processes if possible. Other than that, it’s a free ride!

Cannellini and kidney beans are great for salads, so just chop plenty of cucumber, peppers, onions, olives, artichokes, sun-dried tomatoes and some feta or mozzarella to partner. Equally, you can add tinned tuna for a real protein hit as well as providing brain-loving omega-3s. And don’t forget plenty of herbs including fresh basil and dried oregano.

There are so many salad combinations which provide a wealth of nutrients – here are another three of my favourites:

The Liver Lover

Beetroot and goats cheese salad

This salad contains beetroot which is effective for liver detoxification.  Beetroot also helps to provide heart-healthy nitric oxide, which is also helpful for performance athletes, as well as providing energising iron and folate.

Delicious halloumi or goat’s cheese creates the perfect partnership and provides protein too. From there, you can let your imagination run wild.  Beetroot always works well alongside some other sweetness – why not try pomegranate and sliced oranges, both full of immune-boosting vitamin C. If you fancy some chopped onion, then go for it but also try adding some fresh mint and your choice of dressing.

Tomato and mozzarella

Delicious,Caprese,Salad,With,Ripe,Tomatoes,And,Mozzarella,Cheese,With

A simple tomato and mozzarella salad, using vine-ripened tomatoes for greater flavour, is a fantastic salad choice. Eating tomatoes with cheese provides fat for the health-boosting carotenoids to be better absorbed.  Lycopene is especially rich in tomatoes and is a powerful antioxidant, great for male prostate health too.  This dish just needs a drizzle of good quality olive oil, some fresh basil torn and scattered on the top, and plenty of salt and pepper to enjoy at its best.

Salmon Salad

Grilled,Salmon,Fillets,With,Lemon,And,Caramelized,Bacon,Served,With

A delicious salmon salad is really going to power up your brain because of the health-boosting omega-3 fats that are rich in salmon. The brain is made up of lots of omega-3 fats, hence you need to eat plenty as the body can’t make them. Try to find wild salmon if you can as this provides more antioxidants and less pollutants.

The salmon fillets can marinate with teriyaki sauce and then be lightly grilled. Meanwhile, fresh rocket leaves, sliced onion and cooked and cooled French beans or asparagus are the order of the day. You can also add tomatoes and Jersey Royal potatoes (in season now). This salad makes a great and easy midweek summer recipe that’s full of vitamin C, fibre and antioxidants which help protect skin against sun damage (amongst their many other amazing health benefits).

Love summer – love summer salads!

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Vegetable bakes: 3 delicious and nutritious dishes to fuel your autumn

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A range of roasted vegetables

Baking isn’t all about making cakes as much as we love them! Vegetables can also feature in a range of delicious baked dishes, and now really is the time to be increasing your vegetable intake.

We know from published data and research that people are eating even fewer vegetables than they were before the pandemic.  With winter around the corner, now is the time to boost your immune system and get some powerful nutrients, delicious flavours, and gorgeous colours into your diet.

This National Baking Week, Clinical Nutritionist Suzie Sawyer shares her three favourite vegetable bakes.

Roasted vegetables

This is hands down my favourite way of baking vegetables!  Not only do roasted veggies look great on the plate because of their array of colours, the flavours and textures bring out all that is great about them.

Even better, this is not going to take you hours in the kitchen. It will deliver a wealth of nutrients and you can vary the recipe to suit the season, what’s in your store cupboard, and where the mood takes you.

My favourite vegetables for nutrient value, taste and colour are:

Tomatoes

shutterstock_454912315 tomatoes Mar17

Rich in a powerful antioxidant lycopene to protect immunity and future-proof health.

Courgettes

A range of courgettes

Full of lutein and zeaxanthin that are great for eye health particularly if you’re spending long hours in front of screens.

Broccoli

Broccoli florets on a plate

An all-round superfood but especially great for digestion, detoxification, and antioxidant protection.

Red onion

Red,Onions,On,Rustic,Wood

Slightly more powerful in taste than white onion and loaded with immune-boosting vitamin C and quercetin.  If you suffer from any type of allergies, then quercetin can really help to dampen things down.

Garlic

shutterstock_552242461 garlic Aug17

Another great all-rounder and a natural antiviral, antifungal and antimicrobial botanical.  Furthermore, it’s great for reducing high blood pressure and helping to manage cholesterol.

Carrots

shutterstock_250834906 carrots July16

High in beta carotene which is great for the immune system.  Beta carotene is turned into vitamin A which is needed for good night vision: it’s no myth that carrots help you see in the dark!

Simply chop up the veggies, season with salt and pepper, drizzle with olive oil and roast for about 30-40 minutes.  You might want to add the tomatoes about halfway through, so they are not overcooked.  You can also add some fresh herbs of your choice. Serve with whatever takes your fancy but a tray of roasted vegetables is delicious with any fish or chicken dish or simply served with quinoa.

Autumnal Bean and Vegetable Bake

As seasons change, so does the seasonal availability of fresh vegetables.  The body needs warmth right now, hence nature provides lots of root vegetables at this time of year.

Pumpkins, synonymous with this time of year,  butternut squash, parsnip and beetroot are great roasted with cumin. These veggies are all rich in antioxidants to protect the immune system during the winter months.

Colorful,Blend,Of,Roasted,Potatoes,,Yams,,Carrots,,Yellow,Beets,,Parsnips

While these are roasting, fry some onions, with garlic, paprika, ground coriander and cumin. These are all warming spices giving the body what it craves at this time of year.  Add some tinned tomatoes (rich in lycopene) and cannellini beans.  All beans are packed with essential protein, fibre and vitamin B6, great for hormone balance.

Canned,White,Beans,With,Green,Fresh,Dill,Leaf

Leave to simmer for 20 minutes then put everything together in an oven dish, add some breadcrumbs and roast until crisp.  You’ve produced a highly nutritious and delicious baked dish!

Cauliflower Cheese with a twist

Cauliflower is part of the highly prized cruciferous family.  As with all the family members (including broccoli), these guys can’t put a step wrong when it comes to protecting overall health.  Add some cheese and everything looks brighter.

In this dish the cauliflower florets are roasted, with some vitamin C-rich red peppers and onions, together with mushrooms, which provide some Vitamin D.  Towards the end of cooking make up a traditional cheese sauce using delicious and flavoursome cheddar cheese.

Loaded,Vegetable,Casserole,With,Broccoli,,Cauliflower,And,Leek.,Top,View,

Pour over the vegetables, top with some grated parmesan and you’ll have the most delicious and warming autumn meal, that’s also loaded with nutrients.  For vegetarians, this is great for providing a protein hit.  Simply serve with a side salad if desired to further enrich the colour and nutrient content.

So, enjoy mixing and matching your vegetables in baked dishes this autumn – it’s a win-win for your health too!

Stay well.

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How to pack a healthy picnic

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

It’s picnic season and time to fully enjoy the great outdoors with some delicious and super-nutritious foods that the whole family will love.

There is often a tendency when packing picnics to default to prepacked sausage rolls, Scotch eggs and crisps! But this doesn’t need to be the case. Picnics can be really healthy, nutritionally balanced, and tasty too!

Clinical Nutritionist Suzie Sawyer shares her top picnic tips.

Crudités and Dips

Most people love a variety of dips, many of which are healthy.  However, it’s what’s dipped into them that really counts! Chopped carrots, celery, red peppers, and cucumber all make great accompaniments.

shutterstock_495222628-hummus-and-veg-crudites-nov16

Carrots are loaded with beta-carotene which the body turns into immune-boosting vitamin A as needed. Both celery and cucumber work as natural diuretics which help banish water retention and bloating (especially common in women) and red peppers are one of the richest sources of vitamin C, also amazing for the immune system.

Guacamole,Dip,In,Bowl,Over,White,Stone,Background.,Healthy,Avocado

Pack some hummus, which is high in protein and tzatziki made from natural yogurt which helps balance the gut bacteria. Guacamole, produced from super-healthy avocados, is a great option too. Adding these dips to your picnic has just upped the nutrition a good few notches.

Superfood Salad

Salads don’t need to be dull or limp!  If you pack a grain-based salad such as quinoa or couscous, you’ve got the perfect base on which to build your amazing superfood salad. For starters, these healthy grains contain some protein which helps to keep energy levels sustained throughout the day. Plus, quinoa has the added benefit of being gluten-free if that’s a consideration for you.

Salads,With,Quinoa,,Arugula,,Radish,,Tomatoes,And,Cucumber,In,Bowl

A superfood salad can be totally freestyled!  You can add what takes your fancy.  However, the greater colour variety you have, the more health benefits you’ll gain.  For example, chopped tomatoes are high in the powerful antioxidant lycopene, which can help protect the body from free radical damage.  Or why not roast some vegetables to add to the grains?  Roasted aubergine, peppers, mushrooms and onions make a great combination.

Salad,Baked,Eggplant,And,Fresh,Tomatoes.,Top,View

Aubergines help replenish the gut bacteria, peppers are rich in vitamin C, mushrooms provide a small amount of vitamin D and onions are high in quercetin, a natural antihistamine which will help protect against hay fever symptoms. Even better, these salads are really easy to transport, can be cooked and kept in the fridge overnight and are simply delicious with pesto added.

Fruit Extravaganza

Just as you’ve packed some deliciously crisp and healthy crudités for dips, the same treatment works for fruit, and the colours will delight! It’s always good to end a picnic with a sweet treat, and rather than loading up with high sugar and fat-laden pastries or cookies, why not enjoy some delightful fresh fruit to satisfy your sweet cravings?

Mixed,Berry,Salad,With,Mint.,Fruit,Salad.

It being summertime, there is a great selection of berry fruits available.  Berries are all rich in anthocyanins, powerful antioxidants, that protect the body from illnesses.  Why not grab some strawberries, blueberries, raspberries, and cherries?  They can all be mixed, just remember to wash them all thoroughly before packing in the picnic basket.

Healthy,Fresh,Fruit,Salad,In,Glass,Bowl,On,White,Wooden

You could also chop up some apples and pears, which are both high in vitamin C and fibre. Once chopped, and exposed to oxygen, they will go brown.  However, squeezing some lemon juice over them will stop this happening (lemon also contains antioxidants, which prevent oxidation of foods).

Kiwi,Fruit,In,A,Bowl,On,Wooden,Background.,Copy,Space

To complete your colourful extravaganza, pack some kiwis which don’t need to be chopped.  Kiwis can be eaten just like a boiled egg and peeled from the top and dipped with a spoon.  Kiwis contain some of the highest levels of immune-boosting vitamin C of any fruit.

So enjoy the healthiest, most colourful picnic yet this summer!

Stay well.

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Celebrating tomatoes

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shutterstock_454912315 tomatoes Mar17

It’s British Tomato fortnight, acknowledging everything that is great and healthy about tomatoes.

Known as the ‘Apple of Love’, tomatoes are technically a fruit rather than a vegetable, with the affectionate name originating from the Italians.  However, it was actually the Mexicans that first made the discovery of this wonderful fruit.

So, what is so fabulous about tomatoes?  Clinical Nutritionist Suzie Sawyer tells all.

Nutritional low-down

Whilst tomatoes are rich in antioxidants, they are a great source of many of our essential nutrients.  Tomatoes provide a very good source of immune-boosting vitamin C, one of our busiest vitamins. They also contain he B-vitamin biotin, often called the beauty vitamin because of its beneficial effects on hair and skin, plus heart loving vitamin E and potassium. Indeed, they have a wide and varied nutritional profile.

shutterstock_203320249 tomato salad June15

You can find red, orange or yellow tomatoes and whilst all colours have nutritional merits, it’s red tomatoes that deliver on all fronts.

Antioxidant power

Tomatoes are rich in conventional antioxidants vitamin A, vitamin C, and vitamin E (in the form of carotenoids) and zinc and manganese. But it is carotenoids that really deliver antioxidant power.

shutterstock_186831911 tomatoes in heart shape Feb20

There has been much research carried out on the carotenoids that are abundant in tomatoes, namely lycopene, beta-carotene and lutein. And it’s specifically lycopene that has been found to have wonderful benefits for heart health. It appears that lycopene can help reduce levels of harmful fats in the blood, a major cause of cardiovascular issues.  Tomatoes can help reduce levels of cholesterol, an accumulation of which is a major cause of atherosclerosis, as well as managing platelet activity in the bloodstream, helping fend off blood clots.

Lycopene has also been much studied in relation to male prostate health, again with very positive outcomes, and huge quantities of tomatoes don’t need to be consumed to gain some real benefits. Plus, the antioxidant power provided by beta-carotene is great at protecting the skin from sun damage.

How to eat them

The carotenoids are fat-soluble nutrients which means they are best absorbed with other fats.  The Italians certainly understood how to get the best out of tomatoes by eating them with olive oil.  Interestingly, lycopene is very well absorbed when tomatoes are made into a sauce or paste that contains some olive oil.

shutterstock_175597250 soup June15

One of the healthiest recipes is to make soup from ripe tomatoes. The soup can be made with carrot, celery, and onions (fried in some olive oil), vegetable stock and tomato puree.  It has all the right ingredients for producing one of the best ways of gaining all that’s great about tomatoes nutritionally.

shutterstock_663551029 spaghetti and tomato sauce Sept17

If you want the real taste of Italy, then spaghetti with tomato sauce including some chillies, shallots and basil, with some torn mozzarella to serve, is really going to make the mouth water.

So, celebrate this wonderfully nutritious jewel in the fruit basket and get creative with tomato recipes!

Stay well.

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Nutritious and healthy bakes for autumn

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Close up of woman preparing pastry for baking

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

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

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

Savoury Muffins

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

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

Savory muffins

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

Vegetarian Potato Pie

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

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

Vegetable potato pie

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

Salmon Quiche

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

Salmon quiche

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

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

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

Stay well.

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Pumpkins: top nutrition this Halloween

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Pumpkins carved into lanterns

We hardly need reminding it’s Halloween this week!  And the star of the day is the wonderful vegetable, pumpkin.  It’s uses and nutritional benefits are far-reaching. 

Whilst it’s often glowing brightly on doorsteps around the world on the night of Halloween, the health benefits of pumpkins also have star status.

Clinical nutritionist Suzie Sawyer shares her five top reasons for including pumpkins in your diet.

Pumpkins are high in beta-carotene

With the season of bugs now upon us, we really need to be supporting the immune system as much as possible. Beta-carotene is a key member of the carotenoid family which is turned into vitamin A in the body as needed.  Vitamin A is important for keeping the immune system in good shape and helps us see in the dark – much needed now the clocks have gone back.

A range of pumpkins in a basket

Eating foods rich in beta-carotene, like pumpkin, is especially good for vegetarians and vegans since vitamin A itself is only found in animal foods.  Plus, vitamin A is an amazingly powerful antioxidant, further protecting the immune system.

Pumpkins have amazingly nutritious seeds

The seeds not only provide a wonderful transportable snack, they are rich in protein, to help stave hunger pangs, and loaded with many other nutrients.  Importantly, they are rich in the vegetarian source of essential omega-3 fats, needed for healthy eyes, joints and hormones, as well as bone-loving calcium and magnesium.

Roasted pumpkin seeds

Pumpkin seeds are also a great source of fibre so help keep everything moving when the body can often feel a little sluggish generally. As a bonus, they’re filled with the amino acid tryptophan which not only keeps you energised throughout the day, but helps boost levels of our happy hormone, serotonin.  Pumpkin seeds are delicious lightly roasted with a little soy sauce.

Pumpkins are great for eyes in more ways than one

Whilst we know pumpkins are loaded with pro-vitamin A carotenoids, they’re also rich in other flavonoids (plant compounds) that have great affinity for eye health.  They ‘re packed with lutein, zeaxanthin and cryptoxanthin which help protect the eyes from damaging blue light that we are all exposed to for too long every day.

Close up of woman's eyes

We often wonder why eyesight deteriorates the more we look at screens; it’s all because of the blue light emitted from computers and mobile phones. Thankfully these compounds can help protect the eyes – even more reasons for eating pumpkin.

Pumpkins are rich in lycopene

Lycopene is yet another carotenoid with wonderful health benefits.  When we hear lycopene, we often think of tomatoes as these are one of the best sources.  However, pumpkins certainly hold their own where it is concerned. This amazing antioxidant has been found to help support prostate health – one of the most common health issues affecting men.

a pumpkin cut into pieces

As with all carotenoids, their nutrient benefits are better absorbed from cooked sources, so roasted or mashed pumpkin is certainly the order of the day.

Pumpkins are amazingly versatile

Whilst we certainly love the warming glow pumpkins give off on Halloween night, their versatility in recipes can’t be overlooked.  Pumpkin soup, made with coconut cream, sage leaves, onion and vegetable stock is certainly an autumn favourite.  Pumpkin can also be roasted and served sprinkled with feta cheese and honey. It’s also great in a curry with other root vegetables and tomatoes, or in a risotto with spring onions, parmesan cheese, cumin and garlic.

A bowl of Pumpkin soup

But best of all is pumpkin pie!  You can use ready prepared sweet shortcrust pastry for speed.  The prepared pumpkin just needs to be mixed with brown sugar, eggs, cream and lots of spices such as ginger, cinnamon, cloves and nutmeg for a warming Halloween treat.

So, enjoy Halloween and make the most of your pumpkins – both as lanterns and as a nutritious vegetable to add to your diet.

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Lunchbox nutrition: top ideas to keep that holiday feeling going

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Happy woman at desk eating her lunch

Whilst many of us have already returned from our summer holidays, there’s no reason not to hang onto that summer feeling for as long as possible. And this includes keeping a holiday-theme going in our lunchtime menus.

By planning your ‘back-to-work’ lunches so that you’re never without something nourishing and energising during the day, it can really help banish the post-holiday blues.

Clinical nutritionist Suzie Sawyer shares her top lunch-box tips to keep you in the summertime mood!

Thoughts of the Mediterranean

Packing up a chicken salad with a Mediterranean theme doesn’t need to take long in the morning.  As with everything, it’s all about planning.  If you roast a large enough chicken on a Sunday, then you’ll have plenty left-over for your Mediterranean chicken salad on a Monday and beyond.

chicken salad with spinach and tomatoes

Simply slice the chicken, then add some spinach leaves, chopped spring onions, baby tomatoes and chopped red cabbage with some French dressing drizzled over, and you have your lunch right there.

It’s especially important to have enough protein at lunchtime in order to avoid the 3pm slump, which chicken more than delivers.  Additionally, spinach is rich in energising iron and tomatoes are packed with vitamin C and the antioxidant lycopene, to help protect the body from the upcoming ‘bug’ season.

Satisfyingly Spanish

There are lots of reason to love Spain and one of them is the Spanish omelette.  It’s a great option to make the night before and it also serves as a satisfying dinner.  Plus, eggs are one of the best sources of protein, as they contain all the essential amino acids.

Sliced spanish omelette

Traditional Spanish omelette is so easy to make; it needs chopped potatoes and onion lightly fried until soft, with beaten egg cooked until the mixture is completely ‘set’.  You can also add tomatoes and parsley for extra flavour and nutrition. Throw in a few salad leaves as well and this is an excellent lunchtime re-fuel that will keep you going all afternoon.

Summertime wraps

Wraps are some of the quickest and easiest packed lunch choices.  Plus, if you fill them right, you’ll be serving yourself some nutritional powerhouses.

Great fillings are:

Beetroot (in season right now and a nutritional powerhouse), with feta (excellent low, fat protein), and a choice of crunchy leaves.

Avocado (a great source of skin-loving vitamin E), hummus (vegetable protein) and cucumber

Tuna, which provides low-fat protein, sweetcorn and energising spinach

All are nutrient-packed and delicious; just remember to use wholemeal wraps which are rich in B-vitamins and will also help keep energy levels sustained through the rest of the day.

Sunshine noodles

Cooked egg noodles can be eaten hot or cold and can simply be put into a lunchbox with whatever happens to be in your store cupboard.  The great thing about egg noodles is that they’re light so won’t make you feel heavy and bloated later in the day.

Salmon and noodle stir fry

Why not add some tinned wild salmon, grated ginger, soy sauce, red peppers and spring onions to keep thoughts of sunshine not too far away? You will have created a perfectly balanced lunch-time meal, full of protein and immune-boosting vitamin C.

A Mexican theme

Talk of beans and thoughts often turn to Mexico; beans are one of Mexico’s staple foods.  They’re also one of the best sources of protein for vegetarians and vegans, as well as for meat eaters.  Even better, they’re easy to put into a lunchbox.

Mexican bean salad

Simply use a tin of black beans and add some feta cheese, spring onion, chopped tomato and avocado.  You can then choose how much ‘heat’ you want to add.  This dish is always delicious using chopped coriander and parsley, but you can also add some cumin, for a real Mexican feel.

There will certainly be enough here to last for a couple of days, and you’ll feel completely satiated until dinner time.

So keep that holiday feeling alive in your lunchbox for as long as you can – you’ll also be benefitting from some great nutritional choices too!

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Holiday nutrition: delicious European dishes to try this summer

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A beach restaurant overlooking the sea

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

SMALLER--4 Suzie Blog pic

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

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

Menemen in Turkey

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

Menemen Turkish egg breakfast dish

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

Gazpacho in Spain

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

Gazpacho

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

Moules in France

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

A dish of moules mariniere French Mussels

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

Dolmades in Greece

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

Sufed vine leaves from Greece

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

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

Tagliatelle marinara in Italy

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

A plate of tagliatelle marinara

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

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

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Top nutrition tips for a delicious summer picnic

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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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The health benefits of marvellous melons!

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Melons are deliciously refreshing fruits to enjoy in the summer, either on their own or as part of a colourful fruit salad. Packed with nutrients, and full of colour and flavour, Clinical Nutritionist Suzie Sawyer whets the appetite for three tasty varieties – watermelon, cantaloupe and honeydew.

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THE BASICS

Melons come from the same family as squash – part of the gourd family – and were first cultivated around 4,000 years ago, originally in south-east Asia.  They tend to fall into two categories: Citrillus lanatus or watermelons and Cucumus melo which includes honeydew and cantaloupe.

Unlike bananas, melons don’t get any sweeter after they’ve been picked.  To judge if they’re ripe enough to eat, you should tap watermelons and listen for a dull sound, whereas honeydews should be just slightly soft when pressing the skin.  Cantaloupes should give off a strong, fruity aroma.

Melons, as with a number of other fruits and vegetables, are especially good for alkalising the body.  The body is naturally more alkaline than acidic (around Ph 7) therefore, it’s much healthier to maintain its natural state.  Stress and a very high protein diet can cause more acidity and also problems with acid reflux, therefore melons can help to restore natural balance.

Melons are actually digested quite quickly and certainly quicker than a number of other fruits.  For this reason, they’re generally better eaten alone if you suffer from sluggish digestion.  However, they do of course, taste delicious when mixed with other fruits and generally don’t cause any digestive problems for most people.

Summer is certainly the best time of year for eating all varieties of melons; off-season they can be hard and slightly tasteless, so enjoy right now!

WATERMELON

Although containing slightly less nutrients than its counterparts, watermelon is fantastic at rehydrating the body, particularly during the summer months.  In fact, just a two-cup serving of watermelon provides enough daily potassium to keep the body properly hydrated at a cellular level.  This will help to avoid muscle cramps, maintain energy levels but also help to stimulate the kidneys to work more efficiently.  The effect will also ensure your ‘waterworks’ function nicely!

One lesser-known fact about watermelon is that it has been called ‘nature’s natural Viagra’, and for very good reason!  Watermelon is high in citrulline, which is converted in the body to the amino acid, arginine, which helps to dilate blood vessels.  This in turn, can support erectile function.

Watermelons also contain more lycopene (a powerful antioxidant) than tomatoes.  Because lycopene is fat-soluble, it’s always best eaten with healthy fats such as nuts, seeds, avocadoes, and live yoghurt or with a cheese such as feta.

CANTALOUPE MELON

Cantaloupe holds its wonderful health benefits within its beautiful orange-coloured flesh. It’s the orange colour that provides one of its most important nutrients – beta carotene. Cantaloupe also contains a range of carotenoids which are all powerful antioxidants.  They have been linked to the prevention of free radical damage to cells which leads to some of our most common degenerative diseases.

Cantaloupes are actually the most nutritious of all melon varieties with a 100 g portion providing around half of our recommended intake of vitamin C.  Additionally, they’re a great source of lutein and zeaxanthin, two other carotenoids which are particularly beneficial for the eyesight.  Cantaloupes are also a good source of potassium and other electrolytes, making them a great post-exercise snack after you’ve worked out!

HONEYDEW MELON

This is the melon most often paired with Parma ham; the salty taste of the ham and the sweetness of the melon make a perfect partnership! Honeydews are the sweetest of all melons when ripe, plus, the alkalinity of the melon helps to balance the acidity of the ham.  They’re also popular in salads and other desserts.

Honeydews are a perfect fresh summer treat and work particularly well in smoothies or as an accompaniment to walnuts and chicken in a salad. Nutritionally, they don’t provide quite as much vitamin C as cantaloupes, but still provide pretty good amounts.

Honeydews also provide a good balance of both soluble and insoluble fibre (and the body needs both).  Soluble fibre helps regulate digestion and insoluble fibre is the roughage the body needs to keep the bowels moving regularly.

So whichever variety you choose, make sure your summer meal plans include some marvellous melons!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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