Five ways to clean-up your diet this spring

Happy woman in field showing spring time

It’s that time of year again when thoughts turn to spring-cleaning everything. Hopefully, you’ll be feeling quite proud of yourself at the moment if you’re eating a fairly healthy diet.  However, there’s always room for improvement and new ideas, plus eating food in season is always going to be better from a nutritional perspective.

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So what are some of the new things you could be doing to revamp your diet and wellbeing this spring?

Clinical Nutritionist Suzie Sawyer shares her five top tips for spring-cleaning your diet and life!

Eat purple sprouting broccoli

It’s no secret that broccoli is a wonder food. This is because it contains such a wide range of nutrients. Broccoli contains vitamin C, vitamin K and folate as well as the minerals iron and potassium in abundance. It also has immune-boosting beta-carotene, alongside many other disease-preventing compounds. Broccoli (and indeed, all vegetables within the brassica family) contains compounds called indoles which may offer protection against some diseases. Broccoli also contains sulforaphanes which help detoxification.

Purple sprouting broccoli

The great news is that purple sprouting broccoli is in season right now! Its deep purple colour actually makes it even healthier due to the presence of flavonoids which are rich in antioxidants. These phytonutrients are retained whether broccoli is fresh, frozen, raw or cooked. However, much of the vitamin C content is lost by from boiling, therefore always lightly steam your broccoli to retain the most nutrients.

It’s a great spring vegetable to be enjoyed as much as possible and works really well as part of a spring cleansing plan.

Spring clean from the inside

What’s going on in the digestive system directly affects how you look and feel on the outside. You don’t necessarily need to be making drastic changes to see real improvements. Try making a ‘detox’ water with lemon, cucumber, mint and ginger.

Glass of water with lemon

Lemon helps the production of pepsin in the stomach, which in turn helps break down food and nutrients, aiding digestion and a flatter stomach. Cucumber is a great diuretic, helping cleanse the bladder and kidneys. Mint is brilliant for the digestive tract and eliminates excess wind and ginger is an all-round great anti-inflammatory and gut-lover. The combination of all these ingredients mixed into your detox water and drunk every day will thoroughly cleanse the system and make your skin glow! Drinking about two litres daily is a great place to start.

Banish the bubbles

This may sound harsh but fizzy drinks all cause bloating and wind and are certainly not going to help your spring cleanse. The other problem is that most fizzy drinks are either loaded with sugar or sweeteners, the latter being one of the main causes of digestive upsets.

Additionally, fizzy drinks are high in phosphoric acid, encouraging greater acidity in the body generally, which can cause calcium to be leached from the bones.

Fruit tea with berries next to a cup

Make this spring the time to resolve to kick the bubbles (yes even prosecco and champagne) and opt for detox water (as above) or herbal or fruit teas for your daily brew.

Beat hay fever with asparagus

Unfortunate hay fever sufferers probably don’t need reminding that the season is fast approaching. However, as with anything, prevention is better than cure and the flavonoid, quercetin, high in asparagus, can really help if eaten regularly enough. Quercetin is a natural anti-histamine and seems to work more effectively when eaten before symptoms really take a hold.

Other great sources of quercetin include apples, green tea and onions. However, asparagus has a truly excellent nutrient profile of vitamins and minerals. It also contains inulin which feeds the beneficial bacteria and acts as a ‘hoover’, sweeping out all the bad guys.

Asparagus tied in a bunch

Many people resist eating asparagus because it produces unpleasant-smelling urine! However, this is merely the result of one of its more beneficial antioxidants being broken down. Asparagus is just doing its work and should certainly be part of your spring cleanse, particularly as it’s in season right now.

Resolve to be more positive

There are many positive benefits to being part of social media platforms. However, it can also breed dissatisfaction with our body and life in general, which is certainly not going to put a spring in your step.

People often find that having a social media detox can really help their mood and body self-image. Write down some positive affirmations about yourself and say them every morning to the mirror. Focus on what you (and others) really love about yourself and keep repeating them over and over.

A happy woman in from of a blossom tree showing spring time

Part of feeling great for the new season ahead is having a positive attitude to life. Resolve to be grateful for one thing every day, whether it’s seeing the first tulips, a great cup of coffee or watching rabbits run across the field. Being positive is work in progress and, like anything worth having in life, takes practice.

So with a few easy tweaks, your spring-time cleanse will have a really positive impact on your wellbeing.

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If sprouts are out, here are five delicious vegetable alternatives

A family eating christmas dinner

With Christmas rapidly approaching, our thoughts naturally turn to food. Indeed, one of the most controversial vegetables of all Christmas fayre is the humble Brussels sprout; you either love them or hate them! However, if sprouts are not your bag, there’s plenty of other delicious and healthy vegetables that can sit proudly on your dinner table.

Clinical nutritionist Suzie Sawyer shares her five top Christmas vegetables (other than sprouts!)

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But first, just in case you can be tempted, the health benefits of Brussels sprouts are quite extraordinary. Not only high in immune-boosting vitamin C and beta-carotene, they contain compounds called indoles that may help prevent some serious diseases but can also balance hormones, particularly in women suffering through the menopause.

So what’s the alternative?

BROCCOLI

A member of the same ‘crucifer’ family as Brussels sprouts, broccoli can also be hailed as a super food. With broccoli, it’s all about the colour; the darker the florets, the higher the nutrient value. The heads contain more nutrients than the stalks but it’s all good to eat.

Broccoli florets on a plate

Packed with vitamin C (great for immunity at this time of year), folic acid, iron and beta-carotene, which the body converts into vitamin A as needed, broccoli is always going to make a statement on the dinner table. Lightly steam and then flash fry with some garlic and sesame seeds to enhance its appeal.

RAINBOW CARROTS

Carrots are traditionally orange but they can also be yellow and purple too! They all contain roughly the same nutrient profile but their varying colours mean they contain a variety of antioxidants, which is great news for the body. Plus, we all know that carrots help us to see better in the dark; that’s because they have very high amounts of beta-carotene which is converted into vitamin A and is essential for night vision – certainly very necessary during the long winter nights!

A selection of rainbow carrots

Rainbow carrots are certainly going to bring some festive cheer to the dinner table. However, they also work really well alongside another winter vegetable super food…

BEETROOT

In season right now, wonderful beetroot works really well roasted alongside rainbow carrots – your Christmas dinner table will never have been so colourful! Beetroots are a great source of folic acid and heart-loving potassium.

Whole beetroots

To roast carrots and beetroot together, place them all in a roasting tin with some fresh orange segments, balsamic vinegar, thyme and a little golden syrup for a tasty side dish.

CELERIAC

Sometimes unceremoniously called ‘the ugly one’, celeriac, as the name suggests is part of the celery family. Whilst some people are not overly keen on celery, celeriac has a much more subtle flavour and also delivers some great nutritional benefits; it’s high in both vitamin C and potassium.

Celeriac on a table

For a really luxurious Christmas treat, celeriac can be mashed with crispy bacon, cream, butter, thyme and breadcrumbs. It can all be mixed in a food processor and then lightly grilled for a crispy topping.

LEEKS

Another vegetable in season during December, leeks are a versatile vegetable side or main dish option, over the Christmas period. Leeks are very high in potassium which is essential for a healthy heart and regulating blood pressure. Potassium is also great for the kidneys which may explain why leeks were used to treat kidney stones in traditional medicine.

Leeks in a wooden trough

As part of the same family as onions and garlic, they deliver many of the same health benefits. Try cooking them as a delicious oven-baked leek, bacon and cheese side or as a one-pot meal with chicken breasts, chopped celeriac, butter beans and thyme to really tempt the taste-buds.

So if you don’t fancy sprouts this Christmas, there are plenty of other delicious and healthy vegetables to choose from!

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The benefits of beetroot

Beetroot is clearly visible on supermarket shelves, with its wonderful deep purple colour. But it’s not just visually pleasing; beetroot offers some amazing health benefits and is a very versatile vegetable.

Clinical Nutritionist, Suzie Sawyer, tells us why beetroot is certainly no shrinking violet!

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HISTORICAL USES FOR BEETROOT

Most fruits and vegetables have lots of folklore attached to them, and beetroot is certainly no exception. However, as with so much of what we have learnt from our ancestors, there are lots of facts that still hold true today. At one time the leafy tops of beetroots were the only part of the vegetable that were eaten, since they are rich in iron, beta-carotene and calcium. It was only during the 19th century that the roots were appreciated and found to be a natural source of sugar, when sugar cane was in short supply, particularly in the US. Beetroot was also mainly used medicinally to treat headaches or toothaches.

They are a sweet vegetable, hence they make a tasty ingredient in both sweet and savoury dishes (more of which later). And as long as their carbohydrate content is balanced within a healthy and varied diet, then beetroots are a great addition to any diet.

NUTRITIONAL BENEFITS

Fresh raw beetroot juice is such a concentrated source of vitamins and minerals that is has few rivals as a tonic for convalescents, in particular. This is because it’s a great source of immune-boosting vitamin C and heart-loving potassium. It has been found that drinking beetroot juice may be able to quickly lower blood pressure because it’s also rich in nitric oxide which helps blood vessels dilate. This also has a beneficial effect for endurance exercisers as it will help them exercise for longer and at a higher intensity.

Beetroot is also high in manganese which is great for the joints, bones and liver. Plus it’s a great source of fibre and also folate which is very important if you are planning to get pregnant and also during pregnancy.

It’s well-known for its ability to aid the body’s natural detoxification processes, particularly helping the liver. So, if your summer holiday has been a rather alcohol and food-laden affair, increasing beetroot intake or drinking the juice could well help your post-holiday detox!

THE DEEP PURPLE COLOUR

Within beetroot’s deep colour powerful phytonutrients are bedded. Some of these are compounds called anthocyanins which are potent antioxidants. They can help to protect the body from infections and illnesses, plus help hold back the ageing process.

DELICIOUS BEETROOT RECIPES

There are some great ways to use beetroot in sweet or savoury dishes. Beetroots are very often pickled and used in various recipes as it enhances the flavour of many dishes. Do bear in mind though that pickling beetroot lowers the nutrient content, whereas boiling does seem to keep most of the nutrients intact.

Beetroots are great roasted alongside other sweet vegetables such as sweet potato and butternut squash. They can be added to the roasting tray simply scrubbed, topped and tailed, drizzled with a little olive oil and cook in about 30 minutes. Additionally, they can be used cold the next day in a salad with some mixed leaves, red pepper, balsamic vinegar and feta cheese.

You can also make roasted beetroot into a delicious and nutritious soup; the skin is easily removed when cooked and then the vegetable can be blended. Roasted beetroot is also great topped with some lightly grilled goat’s cheese and sprinkled with plenty of salt and pepper.

However, as a winning healthy breakfast, why not make wholemeal pancakes with beetroot? All you need to do is add a little apple juice to a traditional pancake mix and some shredded beetroot. Tasty!

In season right now, beetroot is certainly a vegetable to add to your weekly shop – enjoy!

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Amazing asparagus: in-season, nutritious and tasty!

Close up of woman holding a bunch of asparagus

May is National Asparagus Month because it’s the time when this wonderful vegetable comes into season and tastes at its absolute best. However, it’s not just the taste that’s so amazing.

Clinical Nutritionist, Suzie Sawyer, shares her thoughts on why asparagus is such a nutritional winner!

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VARIETIES

Asparagus can be found in green, white or purple varieties, although green tends to be the most popular in the UK. White asparagus has been grown in the dark, underground, and therefore doesn’t contain as many antioxidants as the other coloured varieties. It also doesn’t have any chlorophyll as it’s not been exposed to sunlight, hence it tastes slightly different.

A woman holding a bunch of green asparagus and a bunch of white asparagus

THE BENEFITS

Asparagus is a really good source of vitamins A and C so is great for the immune system. It is also very high in energy-giving folate plus it’s got a wealth of trace minerals such as potassium, copper, manganese and selenium. Asparagus is also a good source of chromium so helps with blood sugar balance.

Interestingly, asparagus isn’t on the top of everyone’s list when choosing vegetables. This may partly be because the sulphur-producing elements in asparagus gives most people’s urine a rather distinctive smell! In fact, this is quite normal and asparagus is a natural diuretic, so is actually very cleansing for the kidneys. For some people it can also work as a laxative as it’s high in fibre, so is great for people suffering from constipation.

Roasted asparagus topped with a poached egg

As with most fruits, vegetables, herbs and spices, they tend to have traditional folklore use; in the case of asparagus, it was used as a tonic and to treat inflammatory-type conditions such as rheumatism.

IT’S GREAT FOR PREGNANCY

Since asparagus contains high levels of folate (folic acid), it’s great for women to eat either before or during pregnancy (or indeed both). Folic acid is needed to prevent neural tube defects in babies and Public Health England also recommends a supplement of 400 micrograms daily, pre-conceptually and for the first trimester.

We know from the UK National Diet and Nutrition Surveys (NDNS)[1] that women of child-bearing age are deficient in this essential vitamin. This is despite it being widely available in foods, particularly fruits and vegetables. Interestingly, since folic acid works alongside vitamin B12, which is often poorly absorbed, the two vitamins can often both be deficient. So, ladies, now is the time to grab some delicious asparagus!

WHAT TO DO WITH IT

Asparagus is a real regular on restaurant menus at this time of year, either as an appetiser or as a side dish.   Often it’s simply roasted with a little olive oil and lemon or just lightly grilled. It’s also wonderful roasted and sprinkled with parmesan cheese. And it’s superb barbecued!

Another popular recipe is asparagus wrapped in Serrano ham, either as a starter or side. The asparagus is simply wrapped in the ham, sprinkled with pepper and roasted for about 15 minutes.

Roased asparagus wrapped in parma ham and sprinkled with parmesan cheese

If, however, you want to go for the slightly milder, sweeter taste of white asparagus, you can certainly try something different. White asparagus needs to be prepared slightly differently from the green variety; white should be peeled from the bottom as the skin tends to be tough. It is generally better boiled until soft and is traditionally served with hollandaise sauce. If you do opt for green, then it should be so fresh that you can snap it in half; no toughness or stringiness in sight!

The official asparagus season lasts around 8 weeks in the UK so enjoy it as much as possible!

[1] https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined

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How to get your five-a-day during December

Close up of a woman's hands holding a pile of cranberries

Our healthy diet can sometimes go awry during December. Festive functions and busy diaries mean that eating healthily becomes, potentially, more difficult, and that includes getting the recommended ‘five-a-day’ of our fruits and vegetables. However, there are some delicious ways of eating foods in season right now to maximise their health benefits. 

Clinical Nutritionist, Suzie Sawyer, shares some of her favourites!

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JERUSALEM ARTICHOKES

Maybe not top of everyone’s ‘wish-list’ but Jerusalem artichokes provide some wonderful health benefits.

One of their top ‘claims to fame’ is that they boost our beneficial gut bacteria. This helps to improve mood and motivation because it stimulates the production of serotonin, our ‘happy’ hormone. It may also help to avoid winter SAD (seasonal affective disorder), which affects so many people, making them feel low through the cold, dark months.

Jerusalem artichokes are delicious simply chopped lengthwise and roasted in the oven with a little olive oil.

CRANBERRIES

Not surprisingly, cranberries are in season right now!  But don’t just eat them once a year with your turkey; cranberries can offer some wonderful health benefits throughout the winter months.

Cranberries are packed with disease-fighting antioxidants and vitamin C so are great to eat at this time of year when the immune system needs a boost.  Plus, cranberries are brilliant at fighting urinary tract infections; they stop bacteria from sticking to the bladder wall.

If you’re prone to bladder infections, then the best advice is to regularly drink sugar-free cranberry juice and include dried cranberries in granola or muesli recipes, or your other favourite cereals.

CELERIAC

Often called ‘the ugly one’ because of its very rough physical appearance, celeriac’s rich nutritional benefits and distinct taste means it is quite an interesting vegetable!

It is part of the celery family and, just like celery, is rich in potassium which is great for the heart.  Both vegetables are particularly helpful in reducing blood pressure.

Celeriac is quite difficult to peel but once prepped it’s great as a vegetable side mashed with butter and black pepper.  Even better, celeriac can be roasted whole in the oven which means it doesn’t even need to be peeled!  Wash the outer skin and cut off the top.  Sprinkle with some olive oil, garlic, herbs and seasoning.  The celeriac should then be wrapped in foil and cooked in the oven for around two hours.  Once cooked, it’s easy to spoon it out of the skin and serve with some butter.

APPLES

‘An apple a day keeps the doctor away’ as the old wives’ tale goes, and apples certainly deliver some great health benefits which can be enjoyed during December.

Apples are packed with pectin fibre which helps to keep cholesterol levels under control.  Additionally, they contain a flavonoid called quercetin, a natural antihistamine that helps to calm allergies.

Apples are also used to make cider vinegar, which provides even more health benefits; it helps the digestion, eases joint pain, helps with weight loss and is great for the skin.  Indeed, its health benefits are as valuable as eating an apple a day.  Have a dessertspoonful before each meal.

KALE

Kale, with its rich dark green leaves, is in season right now and is great to add to your five-a-day. It’s packed with vitamin K, which is heart-protective, and folic acid and iron which support high energy levels.  It’s also full of fibre and low in calories and fat – a real winner!

Some people find kale’s fairly strong flavour slightly off-putting!  However, its makes an excellent addition to any pasta dish, such as chicken and bacon rigatoni, where there are also some other strong flavours, which combine really well.  Add a sprinkling of parmesan and black pepper and you’ve got yourself a wonderful mid-week meal to keep you running up until Christmas!

So even though time might be pressured over the next few weeks, you can still give your body plenty of nutrients to ensure you’re fully able to enjoy this Festive period.

 

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Celebrate ‘Best of British’ with these home-grown, nutrient-boosting foods

Once again, it’s British Food Fortnight which is the biggest annual, national celebration of British food and drink.  And there’s much to celebrate!  It’s  a chance for us to fully embrace great British foods on offer and those particularly in season right now. And eating seasonally means we are getting foods at their most nutritious.

With that in mind, Clinical Nutritionist Suzie Sawyer shares her five favourite British foods for autumn.

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DOVER SOLE

Although cod is still the most consumed fish in Britain Dover sole is many people’s favourite flat fish! Dover sole has a longer and narrower shaped body than other flat fish and delivers a wonderful, almost sweet taste, with flaky texture when cooked. And it’s good to know that British fish is always responsibly and sustainably sourced.

Aside from its delicious taste, Dover sole is super-healthy with only around 100 calories per 100 grams and very low in fat.  It’s also high in protein.  However, it’s all about the cooking because frying can really increase the calorie and fat content due to the high surface area of the fish. Dover sole is much better lightly seasoned with flour and then grilled.

APPLES

Think of autumn fruit and thoughts will always turn to apples. Whilst we see apples in the supermarkets all year round, British apples are now in season.  This means they should be cheaper and we’re also giving our bodies exactly what they need at the right time of year by eating seasonally. The flavour, texture and scent of in-season apples will also be enhanced.

Interestingly, imported apples are often stored for months in a cool environment where the oxygen balance has been chemically lowered.  This halts the natural maturing processes, so they can be kept for several months without going soft.  However, when the fruit is then exposed to normal temperatures, in the supermarket, it will mature quickly and go soft.  The longer storage times will lead to depleted nutrient levels in the fruit, especially vitamin C, so this is another great reason to eat in season!

Apples are so versatile in many recipes and make a perfect high fibre, on-the-go snack.  But with British pork also in season, roast pork with apple sauce would be an excellent menu choice.

POTATOES

Potatoes are a great staple family food; filling, high in vitamin C and fibre.  And they’re definitely best eaten in season and fresh, not only for the taste, but also for retaining vitamin C (which starts depleting as soon as potatoes are harvested).  Once bought, potatoes prefer to be taken out of their plastic packaging and not stored in the fridge.  They’re also best stored in a cool cupboard as they don’t like too much light.

Many people resist eating potatoes, worrying they are fattening.  But it’s often the lashings of butter, the frying, or the cream in a potato dauphinoise that adds the calories!  Whilst jacket potatoes have a high carbohydrate content, if they’re eaten with some protein such as tuna, for example, the meal has much less effect on blood sugar levels.  And as a potato’s best source of nutrients and fibre is found in the skin, it’s a win-win!

CHICKEN

Another staple in the British diet, chicken is certainly at its best during food fortnight and moving into the autumn season.  British chickens are very safe and are generally vaccinated against salmonella, a bacteria that can cause nasty food poisoning.  We’re actually very proud of our quality chickens and they must meet criteria based on the Assured Chicken Production standards; these products have a distinctive red tractor logo.

Recipe ways with chicken are endless and with its high protein content (more than fish) and being a low fat meat, it’s always going to be a popular choice for many of us.  Chicken also contains the whole family of B vitamins which provide us with energy.

In terms of taste, chicken works equally well with sharp flavours (think lemon chicken), spicy dishes (fragrant, Thai curries) or sweet recipes (such as sweet and sour chicken).

Chicken broth is also a firm favourite during convalescence, particularly after a viral infection such as the flu.  Chicken broth naturally works as a decongestant and is especially effective and nutritious when stock from boiled chicken bones are used.  It’s easy to digest, and is a great source of protein and energising vitamins.

PEARS

Another great British grown fruit, pears are totally delicious at this time of year.  Pears are one of the least allergenic foods and are well tolerated by nearly everyone.  They’re also very appropriate as a weaning food and in exclusion diets.  Moreover (just like apples), pears provide good levels of vitamin C, fibre from pectin and heart-loving potassium.

Pears are perfect in sweet or savoury dishes: try them with a blue or goat’s cheese salad, with chocolate in a pudding, in a crumble with blackberries or with duck breast pan-fried.

Whichever foods you choose, British foods in season are always going to be high quality and you’ll be supporting local and national businesses to ensure continuing high standards whilst getting the best levels of nutrition.

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Springtime Nutrition: top seasonal eats to boost your immunity

There are many reasons to eat seasonally, not least because foods will generally be more nutrient dense if they’re eaten at the time that nature intended.  Spring brings a wealth of foods that deliver some wonderful health benefits, particularly for the immune system.

Clinical Nutritionist, Suzie Sawyer, suggests five foods which are great immune-boosters and are in season right now!

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WATERCRESS

With its peppery-tasting, dark green leaves, watercress is amongst the healthiest of fresh salad vegetables.  It’s very rich in many vitamins and minerals, especially vitamin C and beta-carotene, both great for the immune system.

Watercress is a member of the cruciferous vegetable family which are renowned for their immune-boosting and antioxidant properties; in traditional medicine, watercress was used to treat kidney disorders and liver malfunctions.  It also seems to have natural antibiotic properties and has been used in complementary medicine to speed up the body’s detoxification processes.

Watercress soup is delicious and super-easy!  All you need is to chop some potatoes, onion and garlic, sauté in a pan, add some stock with around three bunches of watercress and blend.  A delicious and wonderful spring immune-booster!

CARROTS

Another in-season vegetable staple, the greatest nutritional benefit of the carrot is that it’s an excellent source of beta-carotene.  Beta-carotene provides great nutritional benefit in its own right but also converts into vitamin A in the body which then becomes a powerful immune-boosting nutrient.  In actual fact, vitamin A is as famous for its ability to help us see in the dark as it is for its action to fight infections.

Cooked or raw?  Interestingly, and unlike many other vegetables, carrots are more nutritionally beneficial when cooked.  This is because cooking breaks down their tough cellular walls to enable the body to convert the beta-carotene into vitamin A more easily.

So whilst munching on a carrot is a great snack, carrots are much better in a soup, roasted with honey as a vegetable side or cut into batons and used in stir fries.  However, they’re still a great versatile vegetable.

PURPLE SPROUTING BROCCOLI

It’s specifically this variety of broccoli that’s in season during spring-time.  All types of broccoli provide an excellent source of vitamin C and beta-carotene, which, as we know, are great for the immune system.

However, as with all fruits and vegetables, the darker the colour, the greater the health benefits and nutrients available.  The coloured pigments deliver excellent antioxidant properties mainly through the anthocyanins naturally present, which help to defend our bodies against any unwanted invaders! Therefore, purple sprouting broccoli can really ‘pack a nutritional punch’ and even more so when it’s fresh and in season.

Unlike carrots though, when broccoli is boiled, almost half the vitamin C content is destroyed; therefore lightly steaming or stir frying is the much better option.  In fact, since broccoli is at its tastiest right now, there’s nothing nicer than some steamed broccoli with a knob of butter to accompany your salmon or fillet steak.  Plus it will add some wonderful colour to your plate!

CAULIFLOWER

Another member of the wonderful cruciferous family of vegetables, cauliflower is a spring superfood.  Like all other members of the family, it contains sulphurous compounds that may protect the body against certain cancers.  However, it’s also a great source of vitamin C, and its fibrous content helps to keep the bowels in smooth working order.

However, it may cause some flatulence when eaten; this can be avoided by eating it with some spicy accompaniments such as garlic, caraway, coriander or turmeric.  Additionally, because of cauliflower’s low calorie content, it’s a great component of any slimming campaign.  Indeed, cauliflower rice has become very popular as a healthy, low- fat, but starchy vegetable to help fill you up without piling on the pounds!

RHUBARB

Sometimes forgotten on the spring menu, but still tasty, particularly with a crumble topping, rhubarb is actually a vegetable and not a fruit!  However, it contains really good amounts of vitamin C, as well as heart-healthy potassium. In traditional Chinese medicine it was actually used as a purgative or laxative, mainly due to its fibrous content.

Although rhubarb does taste better with some sugar added, you can always use low-calorie xylitol, which is a natural plant-based sweetener, so you’re not adding lots of calories to your desert but still enjoying its great health benefits.

The only thing to remember is that rhubarb leaves are poisonous and its best not cooked using an aluminium saucepan.  However, it tastes great stewed with some apple and a scoop of ice cream as a special treat!

So as you enjoy the spring weather, these immune-boosting foods will also provide an extra spring in your step to enjoy those longer days!

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