Eat well: five ways to overhaul your diet

Close of up happy woman eating breakfast bowl of porridge and banana

We can all get ‘stuck in a rut’ with our diet at times.  Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face.  First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats.  Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Fillet of salmon with some steamed asparagus

Bananas are high in vitamin B6, needed to produce brain neurotransmitters.  Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Squares of dark chocolate

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms.  You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Citrus fruits including lemon, orange and grapefruit

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification.  Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important.  Crucially, protein is needed for good immune-system function, especially key right now.  Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

A range of food high in protein

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice.  Plus, grains contain some protein; quinoa is especially protein rich.  However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system.  However, there are other nutrients equally as important.  Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

A range of colourful fruit and vegetables

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now.  The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

A range of colourful fruit and veg rainbow

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow.  Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet.  Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated.  Sometimes just taking simple steps can make a whole difference.  For example, one of the best investments you can ever make is to buy a slow cooker.  You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort.  All the nutrients are retained because it’s cooked in the same pot.

Slow Cooker with chicken legs and vegetables

Stir-fries, one pot meals, and simple pasta meals take very little time.  Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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All images: Shutterstock

 

Delicious and nutritious pancake ideas

Close up of a pancake being tossed in a pan

Happy Pancake Day! For the smaller members of the family (as well as the slighter bigger ones too), it’s a fun day, especially if someone is brave enough to attempt the tossing.

Pancakes are not only delicious but are also nutritionally balanced and can provide you with a healthy treat this Shrove Tuesday.

Clinical nutritionist Suzie Sawyer shares her five favourite pancake ideas and why they’re so good for you.

Wholemeal pancakes with blueberries

A traditional pancake recipe uses white, refined flour.  However, whist this may be the norm, if you’re having a pancake breakfast, or you want something more sustaining for tea, then try using wholemeal flour.

Wholemeal pancake stack with blueberries

All foods with ‘whole’ grains release energy much slower into the bloodstream, so it will keep you going for much longer.  Plus, wholemeal flour still retains many of its original nutrients, specifically B-vitamins which are also great for energy.

Use 100 grams of wholemeal flour, 2 eggs and 300 ml of semi-skimmed milk, cook them in the normal way and top up with delicious blueberries and some natural yoghurt.  This makes the perfect pancake day breakfast!

Buckwheat pancakes with raspberries

Not just for those with gluten intolerances, buckwheat pancakes are amazingly popular in the US. Buckwheat flour tends to produce lovely, light and fluffy pancakes with a slightly nutty taste. Buckwheat is classed as an ancient grain, delivering lots of B-vitamins plus some trace minerals, and it’s not going to give you any digestive upsets.

Close up of buckwheat pancakes with raspberries

Use buckwheat flour, 1 tsp of baking powder, eggs and milk.  Top them up with some raspberries and a little Greek yoghurt.  If you need some added sweetness, then treat yourself to a drizzle of Agave syrup.

Vegan pancakes

If you’re vegan, you certainly don’t need to be missing out on the fun, or most importantly, the nutrition hit. Vegan pancakes can easily be made without eggs and using plant-based milks.  Choose from soya, oat, almond or hazelnut; they all have plenty of nutritional benefits.

vegan pancakes topped with bananas and walnuts

Use flour (preferably wholemeal), 1 tsp of baking powder, 1 tbsp of vanilla extract or cinnamon and your chosen milk.  Chop some banana for the topping, add some walnuts and some Agave syrup if you choose, and you’ve got a great and filling breakfast or delicious desert.

Egg breakfast pancakes

There’s nothing to say that pancake fillings need to be sweet!  They can provide a wonderfully sustaining and nutritious savoury breakfast.  Plus, having quality protein from eggs, is going to keep you full throughout the morning without any energy dips.

Packcake breakfast with eggs, ham and avocado

For four people, mix up a traditional pancake mix. After beating the mixture, fry them in a pan in the normal way, and then keep warm in the oven. Poach one egg each, chop up some ham, add some avocado, and this breakfast is going to really power-up your morning!

Royal pancakes

For a real treat, why not serve up pancakes with smoked salmon?  Not only is smoked salmon delicious, it’s a great source of omega-3 fats – essential for healthy skin, hormones, joints, brain and eyes.

Smoked salmon and chives wrapped in pancakes

Use a traditional pancake mix (preferably with wholemeal flour) and cook in a non-stick pan.  Roll up the fresh smoked salmon, put some sliced lemon on the plate, chop up some fresh chives and then place the folded pancakes also on the plates.  You can garnish with spinach leaves (a great source of energising iron) to create a breakfast that packs a nutrient punch.

So, try one of these pancake recipes and your Shrove Tuesday can be the most nutritious yet!

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Top five foods to boost your libido this Valentine’s Day

A couple's feet sticking out of the duvet to represent sex and libido

It won’t have escaped anyone’s notice that it’s Valentine’s Day.  Those with someone special in their life will want to make it as memorable as ever; this means getting in the mood!

What we eat can have a big impact on how we feel and can also help improve our sex lives.

 Clinical nutritionist Suzie Sawyer shares five of her favourite libido-boosting foods – and some may surprise you!

Watermelon

Not only is watermelon super nutritious, it will get your juices flowing.  As well as being a tasty fruit, watermelon also contains an amino acid called L-citrulline which is turned into nitric oxide.  This dilates blood vessels and allows blood flow around the body, especially to the sex organs.  L-citrulline is also used in supplements to help boost libido.

Whole watermelon and slices of watermelon

Additionally, watermelon is loaded with antioxidants, including vitamin C, to help protect against the ageing process. This helps banish and prevent annoying wrinkles and allows you to glow all through Valentine’s Day!  Try to eat some watermelon regularly; it makes a really enjoyable snack.

Oysters

Often the top of everyone’s list when it comes to libido, oysters are frequently referred to as an aphrodisiac.  This is primarily due to them containing high levels of the mineral zinc, needed to help produce testosterone and essential for fertility and reproduction.

A plate of fresh oysters

Oysters also deliver a decadent treat and make a great starter is you’re hoping to impress your partner; serve them with plenty of fresh lemon and sprinkle with Worcester sauce to further add some spice to your meal and your evening!

Chocolate

Maybe not such a surprise about this one!  Whilst most people love chocolate and see it as a treat, it’s not just the taste that makes us feel good.  Research shows it has been found to increase levels of our happy hormone, serotonin.

Chocolate covered strawberries

Importantly, eating chocolate raises levels of a compound called phenylethylamine, which we naturally produce when in love.  Even better, chocolate is really high in plant polyphenols which naturally help blood flow and this also means blood flow gets to the parts it’s needed most!

Make sure chocolate is somewhere on the menu this Valentine’s Day and you can enjoy it completely guilt-free!

Avocados

The Aztecs apparently named avocados “the testicle tree”! Whilst this is not a well-known fact, the Aztecs were certainly on to something good when they realised that avocados could boost libido.

Avocado, guacamole and avocado salsa

They are high in zinc which we know is essential for fertility and reproduction but also vitamin E which helps blood flow generally around the body.  Plus, vitamin E is great for the skin, so you’ll certainly get that glow this Valentine’s Day and particularly if you eat them regularly in the diet.  They are delicious mixed with lemon juice and some salad leaves in a wholemeal pitta, making an easy lunchtime nutrient-booster.

You might also want to think about some guacamole as a mood-boosting starter to your romantic Valentine’s meal?

Oily fish

Sardines, salmon and mackerel are all rich sources of the essential omega-3 fats.  They’re essential because the body can’t make them, so they need to be eaten regularly in the diet. They’re also vitally important for hormone balance, therefore libido.

A range of foods containig omega 3 fats

Additionally, omega-3s help keep the blood thin and free-flowing which will encourage blood flow to the sexual organs.  Don’t worry if oily fish isn’t your bag: you can still get plenty of these essential omegas from eating pumpkin seeds, walnuts, flaxseeds and chia seeds.

These foods might not be the ideal choices for your Valentine’s Day meal but if you include them regularly in the diet, you’ll hopefully keep that spark going.

So, the scene is now set for the perfect nutritional start to your Valentine’s Day – enjoy!

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Veganuary: how to ramp up your vegan diet

The word 'vegan' spelt out using plant-based foods

Unless you’ve been hiding under a bush, you’ll be very aware that it’s Veganuary; in other words, Vegan January! Eating a plant-based diet provides many health benefits but it is important to make sure you are getting everything you need.

Whether you’re going vegan for the month of January, are flexibly vegan or have always eaten that way, then now is a great time to ensure your diet is delivering all the essential nutrients.

Clinical nutritionist Suzie Sawyer looks at how to get your vegan diet in great shape.

Protein is king

Protein is an essential macro nutrient. It’s needed for maintaining healthy bones, joint and muscles, and plays a key role in the immune system. It is also essential for hormone production.  Without enough protein, the body literally starts to break down.

Protein from animal sources contains all the essential amino acids the body can’t make. Some vegetable sources don’t contain all these amino acids, or they’re low in some of them.  However, the great news is that soy foods, such as tofu and tempeh, and quinoa are complete protein sources. Rice and beans can also be combined to deliver the full quota. The body doesn’t need to have all nine essential aminos at every meal but there should be an overall balance ideally.

A pile of different beans and pulses

Make sure you’re eating some protein at every meal – there are loads of great choices.  Any type of bean, quinoa, rice, buckwheat, lentils, chickpeas, nuts, soy, hemp and chia seeds are all healthy, low fat options.Don’t over promise yourself

Some fats are essential

Whilst it’s important not to overdo foods high in saturated fats such as butter and meat (good to remember if you’re a ‘flexi’ vegan), the body needs the essential omega-3s and 6s.  These are essential for many body functions including a healthy heart, skin, brain, muscles, eyes and hormones.  Omega 6 fats are often easier to obtain because they’re found in a variety of vegetable oils (including soy), nuts and seeds.

A bowl of walnuts

However, it’s the omega-3s that are frequently deficient in so many western diets, partly because the best source is from oily fish which many people don’t like and obviously vegans don’t eat.  However, walnuts, chia seeds, flaxseeds and pumpkin seeds are all good sources of omega-3s so make sure they’re on the menu every day in some way.

Supplement with vitamin B12

This vitamin is the only one that can’t be found in any vegetable sources so ideally needs to be supplemented if you’re vegan.  Many soy products and cereals are fortified with vitamin B12 so do keep a watchful eye on labels.

Vitamin B12 is essential for preventing pernicious anaemia which isn’t dissimilar to iron-deficient anaemia.  The bottom line is that if you’re deficient in B12, energy levels will be noticeably low, and your nervous system and brain won’t function at their best.

Keep a watch on iron intake

Unlike vitamin B12, iron is found in many vegetable sources including nuts, beans, green leafy vegetables, and fortified grain products.  Whilst the most usable source of iron is from meat, vegetable sources are much better absorbed when eaten alongside some vitamin C.  For example, half a glass of orange juice with your morning fortified cereal is a great way of boosting iron levels.

A selection of green leafy vegetables

The only way of knowing for sure if iron levels are low is to get the doctor to perform a serum ferritin blood test.  It’s always worth having this checked if you’re feeling unusually tired or you find you’re out of breath even doing light exercise.  Otherwise, include the above vegan sources of iron as much as possible in your diet.

Load up on orange and red vegetables

Why? Because these colourful fruits and vegetables have the highest amounts of beta-carotene which is turned into immune-boosting vitamin A as needed by the body.  Just like vitamin B12, vitamin A is only found in animal sources. However, this doesn’t generally present any problems because the body produces what it needs if enough beta-carotene is being consumed.

A range of orange vegetables

Many colourful fruits and vegetables contain pro-vitamin A beta carotene. However, tomatoes, sweet potatoes, butternut squash, mango, apricots and carrots are the best choices.

There are many health benefits to following a vegan diet.  You can make it even healthier by taking care of these watchpoints.

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Self-care this autumn: top nutrition and lifestyle tips

Happy woman outside in winter with energy

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel. 

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health.  Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods.  For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Close up of woman's hands holding a bowl of warming soup

Warming spices are also needed at this time of year.  It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold.  Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger.  It makes sense, therefore, if you’re not being kind to it, it’s going to let you know.  Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Asparagus tied in a bunch

Being kind to your liver means feeding it with liver-loving foods and herbs.  Both Jerusalem and globe artichokes are great for liver health.  Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake.  Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

A range of wholegrain foods

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function.  Plus, they’re energy-dense, providing glucose that the brain loves.  Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly.  Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’.  Indeed, daily life is tough with many challenges along the way.  It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

A close up of a typewriter with the word gratitude typed

Being grateful is a wonderful way of being kind to yourself.  Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you.  It’s always good to write or say out loud three things every day you are grateful for.  It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body.  Sleep is essential to restore and repair.  We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Close up of a woman asleep in bed

Good sleep invariably must be worked for.  Electronic equipment needs to be turned off completely two hours before bedtime.  Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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Five foods to keep stress and anxiety at bay

Two strawberries and a banana make into a happy face

Shorter days and dark mornings mean many of us are already starting to feel ‘down in the dumps’. We are also coming into the time year when people tend to feel more anxious and stressed, with the weeks running up to Christmas being challenging for many people.

The good news is that what we put into our bodies can have a positive effect on keeping anxiety at bay and reducing feelings of stress.

Clinical nutritionist, Suzie Sawyer, shares her top five foods to bring some calm into your life.

Almonds

Delicious and easily transportable, almonds can really help to ease feelings of stress and anxiety.  Why? It’s because they’re high in the mineral, magnesium.  Magnesium is often referred to as ‘nature’s natural tranquiliser’ because it’s needed for muscle relaxation, therefore can really help the body feel calm and rested.

A basket of almonds and a glass of almond milk

Almonds are also packed with other nutrients such as vitamin B2 and zinc which are used to produce serotonin, our happy hormone, needed to help manage the stress response.

Almonds make a great on-the-go snack, are delicious added to a stir fry and make a perfect bedtime wind down treat to help you feel calm and relaxed and better able to sleep peacefully.

Quinoa

Whilst it’s often referred to as a grain, quinoa is technically a seed. However it’s usually used in the same way as other wholegrains such as rice.  Importantly, it’s rich in B vitamins, all of which have their own part to play in keeping the body balanced.  B vitamins are needed to support the nervous system as well as helping to produce our stress hormones. Wholegrains in general are great for producing slow-release energy, so we don’t get the highs and lows which can cause feelings of anxiety.

Quinoa salad with roasted vegetables

Quinoa is a positive addition to any diet because it’s very high in protein.  Therefore, quinoa can be simply served with roasted vegetables, as a salad with feta cheese, chopped tomatoes and mint or alongside roasted chicken and vegetables.  Just use quinoa as you would rice or couscous.

Apples

Often used medicinally over the centuries, apples are as useful now to health as they’ve ever been.  Importantly apples are high in vitamin C, needed to help produce our stress hormones, but are also another slow energy-releasing food.  If your energy is consistent throughout the day, then you won’t suffer with as many highs and lows, and your mood will also stay better balanced.

Apples made into a heart shape on a wooden background

Apples are another great snack and work well chopped with a few almonds, to keep you going.  Even better, they’re in season right now.  However, apples often sit in supermarket storerooms for many months, making then slightly low on taste.  Farmers markets are the place to look and having a browse around on a weekend is another great way to leave your worries behind for a few hours.

Chia seeds

For a food so tiny, chia seeds certainly deliver big health gains.  Originating from central and south America, the Aztecs were believed to have used them as an energy source.  This is because they’re high in protein, keeping blood sugar in good balance and so keeping energy levels and mood balanced.  Protein is also needed to produce hormones, especially stress hormones.

A scoop of chia seeds

Chia seeds are a very rich source of the brain loving omega 3 fats.  These are essential for a healthy brain and for producing brain neurotransmitters, including ones that keep us calm and balanced.

Even better, they are so quick and easy to include in the diet. Add to any cereal (porridge or an oat-based breakfast is best), or to natural yoghurt with some fruit. Try sprinkled over a salad.  Whilst they may not be big on flavour, their health benefits are wonderful.

Oats

We know they work well with chia seeds, but oats have an incredible calming effect on the body.  This is mainly down to them being high in all the B vitamins, plus they are packed with complex carbohydrates.  These work in the opposite way to refined carbs which send blood sugar levels soaring together with anxiety levels. Instead they keep blood sugar levels balanced and therefore help you to stay on an even keel.

Porridge topped with bananas and blueberries

Oats are very high in fibre which helps keep the bowels moving smoothly.  Constipation causes toxicity in the body, which aggravates the liver.  This is turn can adversely affect mood, not least making you feel very sluggish.

If porridge isn’t for you, then why not soak oats overnight in a little apple juice or, better still, some almond milk. Then add some natural yoghurt and fruit in the morning for a super-quick but super stress-busting breakfast. You can even add chopped almonds and chia seeds for a triple-hit breafast!

Mother nature has delivered some amazing ways of keeping us balanced, emotionally and physically. So, why not try adding these stress-relieving favourites to your diet.

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Pumpkins: top nutrition this Halloween

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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