Five health-giving herbs to include in your diet

June 6, 2022May 31, 2022 / feelaliveuk / Leave a comment

A range of fresh herbs in pots to add to cooking

Herbs are an integral part of nature’s treasure chest. And whilst we have all heard of them, we don’t always use them in cooking as much as we could.

There are so many ways to include herbs in dishes from curries to pasta and salads.

To help you enjoy their amazing health benefits and flavours Clinical Nutritionist Suzie Sawyer shares her five favourite cooking herbs and the dishes that they complement.

Basil

Basil.

One of the more common cooking herbs, basil is popular in typical Mediterranean dishes, especially those containing tomatoes and courgettes. From a health perspective, basil is known to help soothe the digestive system and control nausea. It can also calm the nervous system and has been used as a general tonic.

Basil and pesto pasta in a bowl

However, basil also provides some delicious flavours too. It is one of the key ingredients in pesto which can really cheer up a chicken and pasta dish. However, for a great antioxidant blast then cherry tomatoes with fresh basil, olive oil, garlic, and pasta (preferably wholemeal for the energising B-vitamins) is a perfect, very cost-effective mid-week family meal. Don’t forget some grated Parmesan to top it off!

Coriander

shutterstock_446722957 coriander Apr18

An absolute ‘essential’ in curries, sauces, and a range of Asian-inspired salads. Traditionally coriander was used to treat urinary tract infections but nowadays people use it to sooth a troubled digestion or simply because it adds so much flavour to dishes.

Curry dish and rice

Carrot and coriander soup is a well-known option, which is incredibly quick to make, also adding chopped onion, potato, and chicken stock. One of the many great things about using fresh herbs in dishes is that you can add as much or as little as you like – there is no right or wrong. And if you’re looking for a different salad to partner your summer barbeque, then lemon and coriander couscous is brilliant and incredibly easy to make. Simply cook the couscous and then add plenty of chopped coriander, pine nuts, lemon zest and some raisins. Your guests will be more than impressed!

Tarragon

Bunch,Fresh,Tarragon

This delicious herb is one of the most versatile, pairing well with fish, beef, eggs, chicken or in varied soups. Importantly, its health benefits are far-reaching. Tarragon is a powerful antioxidant, helping to banish free radicals. It can help balance blood sugar levels so may be useful for weight control and also helps manage inflammation throughout the body which is especially beneficial for the heart.

Salmon,Roasted,In,An,Oven,With,A,Butter,,Parsley,And

For a real taste of summer, why not gently bake some salmon fillets with garlic, lime, tarragon, and ginger? This dish not only provides all the health benefits of tarragon, but garlic is great for the heart, lime is a powerful antioxidant and salmon is loaded with the omega-3 fats. These have amazing benefits throughout the body, and especially for the heart. Tarragon certainly partners fish perfectly and this dish can be enjoyed with some Jersey Royal potatoes (in season now) and a fresh green salad.

Rosemary

Rosemary,Bound,On,A,Wooden,Board

Another herb that conjures up thoughts of the Mediterranean. However, rosemary is a really hardy herb and is not difficult to grow here in the UK, so we don’t need to miss out on its amazing taste and health benefits. As with all herbs, rosemary is a powerful antioxidant, but it’s also used to calm the nervous system hence it is often used as an essential oil in massage treatment rooms.

Lamb,Roast

Rosemary is most popular cooked with lamb (often with garlic too) or chicken but also works perfectly with roasted potatoes. Again, rosemary can be used as liberally as you wish.

Oregano

Oregano.fresh,And,Dry

We probably come across this herb in our daily lives mainly on top of margarita pizza! However, oregano is great added to any dish that could do with some additional herbal flavour.

In terms of health benefits, oregano can be taken in supplement form to ease digestive issues, especially in cases of unwanted bacterial infections or yeast overgrowths. Oregano can also help relieve cold and flu symptoms.

Spaghetti,,With,Cherry,Tomatoes,Sauce,Milanese,Bolognese,Sauce,Food

Spaghetti Bolognese, any cooked tomato-based dish, spinach and ricotta pasta, roasted chicken, or Greek salad; it’s a great addition to most dishes, so do use liberally.

So, why not use more herbs in your dishes and enjoy the health benefits and delicious flavours they provide.

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Herbal health: which herbs to include in your diet this summer

August 23, 2021August 23, 2021 / feelaliveuk / Leave a comment

A range of fresh herbs in pots to add to cooking

Nature has provided us with a wealth of amazing herbs, which all have wonderful medicinal benefits, but equally add real and varied tastes to our cooking.

Adding herbs to dishes doesn’t need to be complicated and the good news is that you can’t really get it wrong!

Suzie Sawyer, Clinical Nutritionist, shares her five favourite herbs, when to use them and their health benefits.

Rosemary

One of my all-time favourite herbs, rosemary is not only a great source of health-giving antioxidants but delivers an amazing flavour to a range of recipes.

Rosemary,Bound,On,A,Wooden,Board

Rosemary naturally contains anti-inflammatory compounds, so it is great if you’re struggling with aching joints and muscles. Additionally, it exerts really positive effects on the circulation and especially circulation to the brain, providing a great boost for cognition. Furthermore, rosemary is great for supporting the immune system; it’s array of health benefits goes on and on!

Rosemary works really well with many vegetable dishes, especially roasted potatoes or sweet potatoes, and is fabulous accompaniment to roast lamb. Enjoy it all year round!

Basil

Basil always reminds me of the Mediterranean because it’s a firm favourite of the Italians but also throughout the Mediterranean countries. Basil adds so much to so many dishes. However, it’s always best added towards the end of cooking or as you’re serving a pasta dish as basil’s taste gets lost when over-cooked.

A fresh bunch of basil on a wooden board

Basil seems to have positive effects on blood pressure and reducing blood fats (perhaps another reason why the typical Mediterranean diet is so healthy). It can therefore be used liberally and works well with fresh ‘on the vine’ tomatoes and mozzarella cheese. In fact, there’s not a recipe with tomatoes that basil doesn’t work with!

Coriander

Also known as cilantro, this delightful herb is usually best served with spicy dishes, especially Asian and Indian curries: both the leaves and seeds are used in cooking.

shutterstock_446722957 coriander Apr18

However, leaves tend to be used more frequently and just like basil they are best added as the dish is being served to preserve their flavour. Coriander brings a wealth of health benefits especially for reducing blood pressure and generally protecting the heart’s wellbeing. It can also help to boost immunity and provides antioxidant protection. This in itself further aids the immune system but also helps protect the body against degenerative diseases.

Add coriander to any curry, stir-fry or spicy soup and it will never disappoint.

Chives

Chives are a member of the allium family alongside onions, leaks and garlic, hence its similar taste. And just like its family members, chive has natural antiparasitic effects, so is really helpful for stomach issues. Even better, it has a much gentler flavour than onions or garlic and is easier to digest.

Bunch,Of,Fresh,Chives,On,A,Wooden,Cutting,Board,,Selective

As with most deep green herbs and vegetables, chives are rich in vitamin K which is essential for healthy bones and the heart, as well as having plentiful antioxidants. They are really easily chopped and added on the top of baked potatoes, potato salad or any egg dish. They are also really easily grown in a pot on the windowsill, so you need never be without them!

Parsley

Parsley often gets dismissed as a cooking ingredient and is often only used to garnish dishes. However, its distinctive peppery flavour works so well in loads of salad dishes as well as recipes containing fish. And just to confuse matters, there are various types of parsley with the flat-leaf variety being the most flavoursome. However, it’s all down to personal preference.

A bunch of fresh parsley

Parsley is a brilliant detoxifier of the liver, so it is great to add fresh parsley liberally to any dish. Parsley is also a rich source of chlorophyll (also called the ‘blood of life’) because it delivers so many nutrients, as well as being a great blood cleanser.

With so much goodness in these wonderful herbs, not to mention fabulous flavours, start revving up your dishes and health today!

Stay well.

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Five health-giving herbs for home-growing

April 26, 2021April 23, 2021 / feelaliveuk / Leave a comment

A range of fresh herbs in pots to add to cooking

As part of nature’s offerings, there are many amazing herbs that can not only support our health, but also add some great tastes to a wide range of dishes. Even better, you can grow them at home whether you have some pots in the garden or a sunny windowsill.

It’s also great to blend the herbs into homemade teas in order to get a more concentrated effect, as relatively small amounts are used in cooking.

This National Gardening Week Clinical nutritionist Suzie Sawyer shares her top five herbs you can grow at home.

Bay

Fresh,Bay,Leaves,In,A,Wooden,Bowl,On,A,Rustic

Bay leaves are probably one of the most common herbs grown at home in pots as they are also very decorative. And you only need a couple of bay leaves in a stew for example, so the bay tree will still retain its beauty!

Fresh,Bouquet,Garni,With,Different,Herbs,On,An,Old,Wooden

Bay is an essential ingredient in the seasoning bouquet garni which is frequently used in soups, stews and casseroles. It is particularly delicious when used in slow-cooked dishes, so the flavours truly permeate though the ingredients. Bay is used to stimulate and aid digestion so can help reduce any potential digestive upsets from a dish that maybe slightly fatty, such as a meat stew.

Chives

Bunch,Of,Fresh,Chives,On,A,Wooden,Cutting,Board,,Selective

Chives are primarily cultivated for culinary uses and are easy to grow in small spaces as long as it’s nice and sunny and you provide them with plenty of water to keep the soil moist. Chives also appreciate regular trimming, and they certainly provide something pretty to look at on the windowsill.

Potato,Salad,With,Eggs,And,Green,Onion,On,White,Plate

Part of the onion family, chives are great for adding to potato dishes (especially potato salad), egg dishes, salads and soups. Medicinally, chives have been found to help stimulate appetite after illness and but also aid digestion. They can add some great flavour without causing some of the digestive upsets that onions trigger in some people.

Mint

Fresh,Mint,Leafs,In,Mortar,On,Grey,Wooden,Table

Mint is probably one of the easiest herbs to grow at home as it’s very resilient and is actually better grown in a pot on its own because it really likes to take over other plants. Additionally, it does come back year after year with some light trimming and also provides some pretty flowers. Mint likes plenty of sunlight but also needs moisture.

Grilled,Lamb,Chops,Marinated,With,Mint,.style,Rustic.,Selective,Focus

Mint is extremely versatile in many dishes but is also really coming into its own with Pimm’s season on the horizon! However, it’s great added to both sweet dishes (ice creams) or savoury (lamb). Mint helps with digestion and is great for calming the stomach after food if made into an infusion (just pour boiling water over the leaves). Mint also stimulates the immune system so may help to ward off a cold.

Rosemary

Rosemary,Bound,On,A,Wooden,Board

With its amazing aroma, you’ll always be reminded of the Mediterranean if you grow rosemary at home. It’s great added to lamb or chicken dishes but also works well as a flavouring in roasted vegetables, especially potatoes or sweet potatoes.

Selective,Focus.,Rustic,Golden,Baked,Potato.,Sliced,Baked,Potato,With

Rosemary is an amazing antioxidant so helps protect the body from aging and degenerative diseases. Additionally, it helps to balance and stimulate the nervous and circulatory systems.

Basil

Basil.

Another herb with a wonderful aroma, basil will also remind you of Spanish and Italian cooking, particularly in tomato dishes. It is great grown on windowsills as it doesn’t like frost but can be grown outside during the summer months.

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

Basil is known to be a natural tranquiliser, a tonic that can help calm the nervous system, as well as aiding digestion. Interestingly, whilst basil really adds flavour to many Italian styled dishes, if used with raw tomatoes and mozzarella cheese (a traditional caprese salad), with a little olive oil drizzled, all the fat-soluble nutrients in tomatoes become much more absorbable for the body. Therefore, it’s a win-win situation when adding basil.

So, why not start your own herb garden and you’ll have delicious flavours and ready-made health benefits on tap too!

Stay well.

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Natural ways to a stress-free Christmas

December 2, 2019November 28, 2019 / feelaliveuk / Leave a comment

The lead-up to Christmas is traditionally a very stressful time of year. There’s always so much to do and often many people to please.

What you eat and how you plan your time can really help support your health and minimise stress, so you can fully enjoy the festive season.

Clinical nutritionist Suzie Sawyer shares her three top tips for a stress-free Christmas.

Load up on magnesium

Nature has supplied us with everything we need in terms of nutrients. The good news is that the mineral, magnesium, is especially calming. Whilst magnesium is important for energy production, it’s also needed for over 300 different enzyme reactions in the body. This includes playing a role in the production of the brain’s neurotransmitters, especially calming GABA which decreases activity in your nervous system. Magnesium also helps manage the body’s normal stress response as well as aiding muscle relaxation. No wonder it’s known as ‘nature’s natural tranquiliser’!

Foods high in magnesium are going to become your best friends over the next few weeks. Green leafy vegetables such as broccoli and kale, wholegrains such as oats, almonds, dairy foods, beans, and meat should all be on the menu. It may also be worth taking a magnesium supplement. If you take it about an hour before bedtime, it can help you to sleep peacefully too.

Try some calming herbs

Just as nature has delivered us calming nutrients, it’s also delivered calming herbs. And there are many ways you can use them in meal preparation.

Clearly, time is a precious commodity right now, so spending hours in the kitchen is not on the menu. However, basil is a tonic for the nervous system: it’s calming and can also help digestion. Why not use it in an easy chicken pasta dish, using whole wheat pasta (which contains more magnesium and B-vitamins) or with mozzarella cheese and buffalo tomatoes drizzled with a little olive oil? Two easy supper suggestions.

Camomile is a popular calming tea which is especially good before bedtime, as is mint tea which is soothing for the digestive system. Additionally, rosemary adds a wonderful taste and aroma to many different dishes. Think roast potatoes and sweet potatoes, lamb, chicken, soups, or simply rubbed over chunky bread with a little olive oil.

Some herbs can act as both an energy stimulant as well as encouraging calm and relaxation. They are known as adaptogenic herbs; ashwagandha, rhodiola and ginseng will all have this effect. They are best taken in the morning in supplement form to help with energy levels, but because they manage the stress response, they body will also feel calm and better able to sleep.

Make time for relaxation

Unfortunately, we often push ourselves very hard at this time of year. This can suppress immune function making us susceptible to all the nasty colds and bugs flying around, not to mention leaving us feeling low and tired.

The good news is there are many relaxation apps you can download and listening to them won’t eat too much time out of your day. Meditation can take a little practice, but an app can really help guide you along the way.

The benefits of relaxation are far-reaching not just at this time of year but for long term health and longevity. Try and allocate around 20 minutes a day. Just listening to a relaxation app and being still for a short time will refresh your body and mind.

It’s important to give back to the body what it needs. While it’s working hard and functioning day to day, it’s easy to forget that the stress response uses up more nutrients (especially magnesium and the B-vitamins, which are essential for energy). Therefore, it should be properly fuelled with nutrients and lifestyle changes, so it continues to work as it’s best for you.

So, just a few small changes can make a massive difference to how well you cope over the next few weeks and can hopefully help you have a happier Christmas.

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Self-care: it’s all about you!

September 16, 2019September 13, 2019 / feelaliveuk / Leave a comment

It’s National Spa Week, reminding us that we need to take time out to care for ourselves. We often spend so much time ‘giving’ to everyone else – children, parents, friends and work colleagues – that we don’t make enough time for ourselves.

Self-care is essential to support our physical and mental wellbeing and there are lots of ways you can improve your diet to help you have a healthier lifestyle.

Clinical nutritionist Suzie Sawyer shares some great ways in which you can take better care of you.

Make your diet more colourful

What you put into your body is the cornerstone of life. How you look and feel is primarily governed by what’s within, meaning your nutrient intake. The body requires around 45 different nutrients daily (including water), so each mealtime needs to count.

The more colour you have on your plate, the more nutrients you’ll be taking in without even thinking about it. For example, a dinner plate that contains poached salmon, roasted red peppers and asparagus, mashed sweet potato and a portion of broccoli really embraces this concept.

It’s the beautiful dark, rich colours in foods, especially in fruits and vegetables, that really pack a nutrient punch, so have some fun with creating your colourful plate.

Also remember that sugar, in all its forms, has no nutritional value and can even prevent absorption of certain nutrients, so really watch your ‘empty’ calorie intake. Plus, you might appreciate the instant sugar rush and feel energised at the time but overall, you’ll feel more sluggish and not very spa vitalised!

Prepare for the next few months

Whilst we can often feel down as the colder weather and shorter days approach, autumn can be a magical time in the great outdoors; autumn colours are truly beautiful. If you can get out for some longer walks in the countryside, this can be a great stressbuster plus you can literally lose yourself in the colour spectacle.

Changing seasons can unfortunately herald the start of the ‘bug’ season. However, taking good care of your yourself can also help prevent their onset. Cleaning up your diet is important. Plus, poor sleep and over-indulgence in alcohol or too many late-night parties will deplete the immune system, so do pace yourself.

Tap into Mother Nature’s little helpers in the form of immune-boosting herbs and spices. Make your own ginger tea with lemon every day, using fresh squeezed ginger root. Other great immune-boosting ideas include adding cinnamon to your morning porridge or cereal and using plenty of garlic in your cooking (stir fries are quick and easy). Try adding fresh rosemary to your roasted veggies or roasted sweet potato wedges and sprinkling turmeric over as much as you can (even scrambled eggs taste great with some added spice).

Using shitake mushrooms rather than button ones will give you a real immune-boost (they also contain some vitamin D) and drinking two or three cups of green tea each day provides you with a range of antioxidants. These few simple changes will protect and invigorate you over the coming months.

Take time to breathe

This means literally and metaphorically. When you’re stressed and racing around at 100 miles an hour, the body can quickly feel depleted of energy. Deep breathing exercises can bring instant relaxation. Even just lying on your bed or in a quiet place and breathing in for five seconds, holding the breath for seven seconds and exhaling for eleven seconds, a few times, can bring peace and relaxation to the body. Try this a few times and just enjoy the feeling. It will also help you to sleep if you’re struggling or will calm the body and mind during the day when life is too frenetic.

Taking time to breathe also means stepping back sometimes. When you’re in the fast lane all the time, the mind and body can become overwhelmed. This can cause anxiety, restless sleep, poor concentration and low mood. Whether it’s taking a 20-minute walk away from your desk at lunchtime or after dinner, doing a yoga or Pilates class or reading a book, try to book some ‘you’ time in every day. Try to recognise the signs of feeling overwhelmed in yourself and take time out, whether that’s a short break or a holiday.

So take a step back this week and decide how to create the ‘spa’ me time we all need to promote self-care.

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Healthy and home-grown: the top 5 nutrient-rich foods for growing at home

August 12, 2019August 12, 2019 / feelaliveuk / Leave a comment

The popularity of growing your own fruit, vegetables, herbs and spices is on the rise and having an allotment or growing patch is appealing to more and more people.

Urban living can make it difficult to grow your own food with a lack of outdoor space. But there are plenty of options for growing in pots on a small balcony or even on a windowsill.

Clinical Nutritionist Suzie Sawyer shares her five home-grown nutritious favourites.

Bean sprouts

Sprouted beans certainly have plenty to shout about from a nutritional perspective. Plus, they don’t need much space because they can be grown in jam jars.

The sprouting process actually increases nutrient levels. Bean sprouts are high in protein so will fill you up, plus they have plenty of bone-loving minerals and immune-boosting vitamin C. They’re a great way of increasing the nutritional content of any meal and are low in fat and calories. They can be easily added to any vegetable dish, salad or smoothies.

You can sprout any type of bean: black beans, mung beans, lentils and soy beans are all good for starters. Rinse them well and then place them in jam jars with double the amount of water and cover the tops with muslin and an elastic band. Keep them at room temperature and drain them and re-fill with water twice a day for about four or five days. You’ll soon have some nutritional powerhouses ready to eat!

Rosemary and Thyme

The perfect herb combination! They are both ‘staples’ in any herb garden.

Rosemary is a delight in both lamb and chicken dishes and is very popular throughout Mediterranean countries. This may be partly due to it being a powerful antioxidant so can help protect the body. It also adds a delicious flavour to roasted potatoes or sweet potatoes wedges. Rosemary may also act as a stimulant in both the nervous and circulatory systems and can help to soothe the digestive system, relieving indigestion and flatulence.

Thyme has an amazing aromatic flavour so is widely used in cooking, especially in casseroles and soups. Thyme has also been traditionally used as a decongestant to soothe coughs and catarrh.

Salad leaves

These can also be grown indoors all-year round in simple seed trays. In fact, they’re probably the easiest of all vegetables to grow. The dark green colour of rocket means that it’s rich in energising iron and carotenoids which are powerful antioxidants. Rocket also has a lot more taste than some other salad leaves and can be used in many recipes as well as simple salads.

You can also grow crunchy lettuce leaves so you should never be without some quick go-to greens when you’re on the run. Plus all salad leaves can be picked over and over and they just keep growing back.

Beetroot

If you’re quick, there’s just about time to plant some beetroot seeds now and they’ll be ready for eating in the autumn. Beetroot is actually one of the UK’s best-selling seeds. This is partly because home-grown beetroot is absolutely delicious but also because it’s a superfood. Its rich dark colour delivers a wealth of antioxidants to protect the body from serious diseases.

If it’s energy you’re looking for then having some more beetroot in your diet can really give you a boost. Beetroot juice is very popular with athletes and recreational exercisers because it helps the body better sustain endurance activity. Beetroot is also rich in energy-giving iron and folic acid. If you start to sow beetroot seeds now, they should be ready for eating in about 90 days’ time. Beetroots can also be grown in lines or pots.

Marrow

Marrows are traditionally sown during May and June. However, the soils are warm right now so if you’re quick you’ll get a crop harvested before colder weather shows it face.

As marrow is very high in water, its nutritional content is not as good as some vegetables, but it’s great for alkalising the body. The body prefers to be in a slightly alkaline state generally, and many vegetables and fruit help this process along; marrow can certainly do this too.

It doesn’t have too much taste on its own but comes to life when stuffed with other vegetables, sprinkled with cheese and roasted in the oven, or filled with a chili con carne mince. Marrow can also be turned into chutney and makes a great addition to your ham or cheeseboard.

Growing anything even in a small way, is very therapeutic and great for relieving stress. So get growing this season and enjoy the fresh nutrition it provides.

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Five healthy herbs for your home garden

June 12, 2019June 12, 2019 / feelaliveuk / Leave a comment

Culinary herbs make a wonderful addition to many dishes. We often enjoyed their amazing tastes but we don’t always realise just how many health benefits they bestow. Even better, many of them are really simple to grow in your home herb garden or on a bright windowsill.

Clinical nutritionist Suzie Sawyer shares her five favourite herbs to grow at home and explains their numerous health benefits.

Mint

Whilst many herbs have a lovely natural aroma, mint is one of most popular scents and it certainly evokes thoughts of summer; think mint as an essential part of summertime Pimms for example!

However, mint delivers some wonderful health benefits and has a long history of traditional medicinal use. It’s very useful for aiding digestive upsets, particularly flatulence and bloating; it seems to control muscle spasms so relaxes the intestines.

If you’re wanting to gain maximum health benefits from mint, then it’s probably best taken in a tea. However, it works really well in either sweet or savoury dishes, particularly accompanying Jersey royal potatoes which are in season right now. It also works brilliantly with roasted aubergine, garlic, plain yoghurt and a little ground pepper.

Parsley

Parsley is king of green herbs and is often used in green juices and smoothies, for very good reason. It is a great liver tonic and is very cleansing for the body overall. It also helps to calm any troublesome and persistent skin conditions.

Parsley’s ‘claim-to-fame’ is largely down to two of its key components. It contains volatile oils which contribute towards its liver health benefits and also contains antioxidants which help protect the body from many degenerative diseases. Parsley is also a rich source of energising folate and vitamin C, another powerful antioxidant.

Parsley has a wealth of culinary uses in salads, soups, sauces and pesto. It’s particularly lovely very simply used with grilled fish and a little butter.

Rosemary

Rosemary is a perennial favourite herb available all year round and is very easy to grow in a small pot. It will also deliver a wonderful aromatic smell on your patio!

From a health perspective, rosemary is a powerful antioxidant so is great to eat during the summer months to help protect the skin from sun damage. Rosemary also helps support both the immune and digestive systems.

Even better, there are so many wonderful ways that its amazing pine-like aroma and distinctive pungent flavour can be added to dishes. It’s a favourite in lamb or chicken dishes or can be added fresh to egg frittatas. Rosemary can also be crushed and added to olive oil, perhaps with some fresh garlic, and used as a dipping sauce for bread.

Basil

Basil is a great go-to herb and will always sit well in any kitchen herb garden. It’s another herb that contains an array of powerful volatile oils which have the potential to protect DNA from oxidation. This process is one of the main causes of body ageing.

These volatile oils also help protect the digestive tract from unwanted bacteria. If you’re planning on travelling abroad or further afield this summer, then it makes sense to try and include basil as much as possible in your dishes. Basil leaves are also a tasty addition to salads.

Basil is probably best known as being the main ingredient in pesto alongside pine nuts, olive oil and parmesan cheese. Plus basil is perfect with mozzarella and tomatoes, as well as when added to soups, salmon or pasta dishes.

Chillies

They are slightly more sensitive to grow at home, but if you’ve got a warm, sunny windowsill, then it’s certainly worth persevering and growing some chillies. Best known for the ‘heat’ they add to dishes, chillies contain capsaicin which delivers their delicious pungent flavour; the hotter the flavour, the more capsaicin they have.

There’s often a question mark around hot spices and whether they are any good for the digestive system. To the contrary, chilli may actually help protect the gut from stomach ulcers. However, chillies may have an adverse effect on the beneficial gut bacteria. If you’re eating them regularly, then make sure you’re also eating natural yoghurt or other fermented foods which help feed the good gut bacteria. Even better, chillies and yoghurt can be combined into a delicious dip.

Chillies are also known to help with weight loss; they are thermogenic which means they produce calorie-burning heat. They can be added to so many different dishes – think curries, stews and stir-fries. Just remember to wash your hands after chopping and handling them! There’s a wide variety of chillies to grow depending on your requirement for mild to very hot – always do your research and find the chillies which will suit your palette the best.

So enjoy creating your herb garden and bring healthy and delicious herbal additions to your daily dishes.

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Seasonal nutrition: Re-charge your June diet

June 3, 2019May 31, 2019 / feelaliveuk / Leave a comment

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

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

Favourite fruits

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

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

Flavoursome fish

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

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

Versatile vegetables

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

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

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

Healthy herbs

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

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

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

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

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Five ‘grow-at-home’ veggies to plant now for an autumn harvest

August 13, 2018August 13, 2018 / feelaliveuk / Leave a comment

Growing your own produce in a garden, allotment or window box is the best way to ensure that the fruits and veggies you eat are fresh, organic and pesticide-free. It may sound like a lot of work but it can be easier than you think and your efforts will certainly be rewarded when you harvest your first home-grown crop.

Clinical Nutritionist Suzie Sawyer shares her five top vegetables and herbs to grow now ready for autumn.

BEETROOT

Variable weather means that crops generally need to dig deeper to protect themselves and to grow effectively which is why root vegetables are a great choice. One of the top root veggies from a nutrient perspective is the superfood beetroot.

If it’s energy you’re looking for then having some more beetroot in your diet can really help. Beetroot juice is very popular with athletes and recreational exercisers because it helps the body better sustain endurance activity. Plus, it’s rich in energy-giving iron and folic acid. If you start to sow beetroot seeds now, they should be ready for eating in about 90 days’ time.

ROSEMARY AND THYME

The perfect herb combination, no vegetable garden is complete without some herbs to complement your dishes, and these two can be grown in a pot together.

Rosemary is a delight in both lamb and chicken dishes and is very popular throughout Mediterranean countries: this may be partly due to it being a powerful antioxidant which can protect the body from strong sunlight. Rosemary may also act as a stimulant in both the nervous and circulatory systems and can help to soothe the digestive system, relieving indigestion and flatulence.

Thyme has an amazing aromatic flavour so is widely used in cooking. It’s been traditionally used as a decongestant to soothe coughs and catarrh – a great go-to herb if you’re plagued by autumn infections.

BROCCOLI

Not quite as deep-rooted as some other vegetables but certainly able to sustain slightly cooler climates, broccoli is another superfood, packed with nutrients. It needs to be sewn pretty soon though so that it doesn’t get damaged by frost slightly later in the year. Other than that, it’s fairly easy to cultivate in your home garden.

Broccoli is rich in vitamin C with a portion providing just over half of the recommended daily amount. However, boiling broccoli does reduce vitamin C quite significantly so it is best steamed or stir-fried. One of the great things about growing your own broccoli is that you can ensure its freshness. The stalks should be crisp and easy to snap; this make them ideal for dipping into some hummus as a tasty snack. Their beautiful dark green colour indicates plenty of beta-carotene, which is converted into immune-boosting vitamin A as the body needs it.

POTATOES

No self-respecting vegetable garden is complete without potatoes! They’re probably one of the easiest vegetables to grow. The only point to be aware of is not leaving them in the ground for too long. Whist it’s tempting to leave them until Christmas time, they’re best harvested in about 11 weeks’ time. And one should certainly not eat potatoes that are green or sprouted as these are poisonous in large amounts but can also cause migraines or tiredness, even in small quantities.

Potatoes are an excellent source of vitamin C but this starts to drop as soon as they are lifted from the ground, hence another great reason for eating them straight from the garden. Potatoes can sometimes get a bad press as they’re high in carbohydrates but the main problem is that people often fry them which makes them high in fat. Jacket potatoes are very high on the glycaemic index as they’re very starchy. Roasting tends to use less fat than frying and steaming then mashing potatoes are a great, healthy alternative alongside any meat or chicken dish.

MARROW

Marrows are traditionally sown during May and June. However, our exceptional summer means soils are warm and if you’re quick you’ll get a crop harvested before the severe weather really sets in.

It doesn’t have too much taste but comes to life when stuffed with other vegetables, sprinkled with cheese and roasted in the oven, or filled with a chili con carne mince; the two opposite flavours complement each other really well.

So maximise your garden and get growing! The nutritional benefits are really worth it, plus the satisfaction you will get from growing your own produce makes eating it all the more pleasurable.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

Basil

Coriander

Tarragon

Rosemary

Oregano

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Rosemary

Basil

Coriander

Chives

Parsley

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Bay

Chives

Mint

Rosemary

Basil

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Load up on magnesium

Try some calming herbs

Make time for relaxation

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Make your diet more colourful

Prepare for the next few months

Take time to breathe

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Bean sprouts

Rosemary and Thyme

Salad leaves

Beetroot

Marrow

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Favourite fruits

Flavoursome fish

Versatile vegetables

Healthy herbs

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