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

Close up on waomn in an allotment holding a home graon carrot

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

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

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

Bean sprouts

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

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

A couple of beans sprouting

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

Rosemary and Thyme

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

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

A bunch of fresh rosemary and dried rosemary in a pot

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

A fresh bunch of thyme

Salad leaves

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

A bowl of mixed salad leaves

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

Beetroot

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

Whole beetroots

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

Marrow

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

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

A whole marrow and slices of marrow on a chopping board

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

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

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Five healthy herbs for your home garden

A range of fresh herbs in pots to add to cooking

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

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

 

 

Mint

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

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

Mint tea

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

Parsley

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

A bunch of fresh parsley

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

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

Rosemary

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

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

A bunch of fresh rosemary and dried rosemary in a pot

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

Basil

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

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

Basil and pesto pasta in a bowl

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

Chillies

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

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

Red and green chillies

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

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

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

Seasonal nutrition: Re-charge your June diet

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

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

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

 

 

Favourite fruits

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

a punnet of strawberries

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

Flavoursome fish

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

Cooked scallpos on a plate

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

Versatile vegetables

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

Broad beans in a bowl

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

Carrots being cooked on a griddle pan

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

Healthy herbs

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

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

Basil and pesto pasta in a bowl

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

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

 

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

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

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.

SMALLER--4 Suzie Blog pic

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.

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 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:

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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