Easter eating: healthy and delicious dishes to enjoy

shutterstock_1676194471 easter family Mar21

Traditionally Easter is a time when we see friends and family and enjoy various gatherings.  Whilst it’s not going to be possible in quite the same way this Easter, it’s still a great opportunity to enjoy some wonderfully healthy, tasty dishes and treat yourself.

Whether you enjoy a traditional roast or would like to try some vegetarian alternatives, there is lots of in-season food on offer.

Clinical nutritionist, Suzie Sawyer, shares her favourite recipes for an Easter Day treat!

Start the day right

Whilst many people love the great British breakfast fry-up, this is very high in calories and fat and can make many of us feel really bloated. Eggs, of course, are the food of the Easter celebration, so before you tuck into the chocolate variety why not start the day with a traditional Easter breakfast of boiled eggs. In fact, eggs make a great breakfast whatever day it is.

shutterstock_374871019 boiled egg Mar21

Eggs are a great source of protein, delivering all the essential amino acids, helping balance blood sugar levels, whilst keeping you feeling fuller for longer without bloating.  Why not serve them with some sourdough bread, which is much kinder to the digestive system and really tasty too.  And don’t forget to find your marker pens and decorate the eggs before you enjoy them!

Lunchtime roast

For many, Easter is not complete without eating roast lamb.  British spring lamb, as the name suggests, is at its best right now.  Lamb is an intrinsically fatty meat, so it’s good to try and cook a leg which is naturally lower in fat.  It’s a great source of protein but also rich in immune-boosting zinc, plus it contains some omega-3 fats at higher levels than grass-fed beef.

shutterstock_446946859 roasted lamb Mar21

To further boost the immune system and to enhance the great natural taste of the meat, roast the lamb with some garlic and rosemary which are natural accompaniments. Serve it with some Jersey Royal potatoes (also in season right now) which are rich in nutrients, especially vitamin C. Add some delicious broccoli, stir fried with sesame seeds, and glazed carrots.  Both vegetables are rich in antioxidants to further protect the immune system.

shutterstock_1183271935 cauliflower cheese Mar21

And for the vegetarians, why not bake some in-season vegetables such as cauliflower, broccoli and spinach with a cheese and chive sauce.  This dish would work well as a vegetable side and a tea-time treat too.

Dinner delights

shutterstock_1516787810 roasted ham Mar21

Roasted ham is another traditional favourite at Easter.  If you’re wanting to relax after lunch why not cook the ham ahead of time and serve cold.  How about using wraps rather than bread and add some lovely salad vegetables, especially sweet tomatoes which complement the ham well.  Tomatoes are loaded with lycopene which is another powerful antioxidant and great for the immune system.

shutterstock_238145404 vegetarian pie Mar21

Easter is all about colour so vegans and vegetarians can embrace the colours of the rainbow with a carrot, sweet potato, celeriac and beetroot pie.  All vegetables are in season, providing a nutritional feast.  The more colourful your vegetables the more nutrients you’ll be eating.

Sweet Treats

shutterstock_1016929156 hot cross buns Mar21

Why not make some easy Easter biscuits so you can have a little sweet treat and the younger members of the family can join in with the baking?  And of course, no Easter is complete without sone hot cross buns.  They don’t take too long to prepare and cook, and you can use gluten-free flour for those that can’t tolerate gluten.  Why not use brown flour rather than white, which contains some energising B-vitamins and won’t upset blood sugar too much.  They’ll make a great snack the next day too.  And for the vegans, hot cross buns are great made with almond milk and a dairy-free spread.

So, make the most of your Easter eating and enjoy some of these healthy and nutritious dishes.

Stay well.

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Five nutrients to maximise your health this spring

Fruit and vegetables in the shape of a

It’s National Nutrition Month highlighting how important good nutrition is for our overall wellbeing. Eating the right foods containing the right nutrients can really help us to reach optimal health. 

Whilst the body needs 45 different nutrients daily (including water), there are some that really lead the field.

Clinical Nutritionist, Suzie Sawyer, share fives of the best.

Magnesium

Whilst all nutrients work synergistically, some get involved more than others and magnesium is one such mineral. It is essential for energy production, protein formation and cellular replication (aiding cell renewal) and is involved in 300 different enzyme reactions: it’s certainly busy!

A range of foods containing magnesium

Magnesium is primarily found in bones and muscles, as well as soft tissue and body fluids (it is a key electrolyte).  Interestingly, whilst it’s needed as part of our energy-producing mechanisms, magnesium is also known as ‘nature’s natural tranquiliser’ helping rest and relaxation. The truth is that magnesium helps the body’s metabolic processes in terms of long-term energy production rather than creating a quick burst.  It’s also essential for the proper functioning of the entire cardiovascular system and can help manage high blood pressure or issues with heartbeat irregularities.

Green vegetables and whole grains are your friends when it comes to upping magnesium levels – the more the better!

Zinc

Zinc competes with magnesium in terms of how busy it is in the body: it is responsible for over 200 different enzyme reactions and is found in every cell.  It’s also essential for the proper action of many hormones throughout the body but tends to gain fame for its essential work within the immune system, keeping white blood cell levels in good order.

Zinc is also essential for both men and women in terms of fertility; women prior and during pregnancy to ensure proper foetal development and in men for testosterone production and sperm formation and motility.

A range of foods containing the mineral Zinc

Unfortunately, it’s very often deficient in both men and women, partly because good food sources are seafood and nuts and seeds, which many people don’t eat.  Oysters are the shining light as the best source of zinc, but whole grain foods such as oats, buckwheat and whole-wheat bread still contain acceptable amounts.

Vitamin C

One of our key antioxidant vitamins, it’s also probably the best known.  Vitamin C shot to fame when our famous sailor Captain Cook solved the deficiency disease of vitamin C, scurvy, by giving the crew lemon and lime juice. This also helped better understand the key role of Vitamin C in strengthening blood capillaries.

Vitamin C is essential for immune system function, helping the body manufacture our main structural protein collagen. It also helps fight off free radical damage, protecting us from degenerative disease and premature aging.

A selection of fruit and vegetables high in Vitamin C

Being water soluble, it’s not stored in the body and therefore needs eating regularly throughout the day. Luckily though, it’s widely available in many fruits and vegetables with the best sources being red peppers, guavas, kale and broccoli.

Vitamin D

Thankfully, vitamin D is now on the radar for most of us, having been found to play such an essential role within the immune system as researched before and during the COVID pandemic.  The issue with vitamin D is that very little is available in foods. Our main source is via sunlight on the skin, which of course is in short supply during the winter months, especially in the northern hemisphere.  Interestingly, it’s now been discovered that we need much more than originally noted in order to keep us optimally healthy.

A range of foods containing vitamin D

Let’s not also forget the essential role vitamin D plays alongside calcium in bone, muscle and teeth health.   We need to take heed of Public Health England advice and supplement with 10 micrograms daily all year round.  Do be aware though, that much research has been carried out on the benefits of higher amounts so take advice on individual needs from your healthcare provider.

Iodine

Iodine is not as well-known as the nutrients discussed above, but equally as important to our health.  Even though iodine is only needed in micro amounts, a deficiency can lead to symptoms, especially involving the thyroid gland and its hormones. However, iodine is also needed for a healthy pregnancy, for the foetus to grow and develop correctly, and for brain function.

A range of foods containing iodine

The best source of iodine is from dairy foods. But if you don’t do dairy it is also found in seaweeds such as kelp and dulse which can be bought in their dried form and added to soups, stews and stir-fries.

So, celebrate National Nutrition Month and aim to get more of these nutrients into your diet every day!

Stay well.

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Seasonal foods for springtime health and happiness

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

Spring generally brings lots of positive energy both for the mind and body.  And this Spring is no exception when it looks like we’ll finally have a little more freedom and there’s even more to celebrate! 

It’s always best to eat seasonally in order to enjoy the best tastes, textures and nutritional benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite seasonal foods this Spring.

Celeriac

Closely related to the celery family, celeriac delivers many of the same nutritional benefits as celery.  Despite its rather unkind nickname ‘the ugly one’, celeriac has a slightly nutty flavour without any excessive salty taste.

Celeriac on a table

Celeriac is high in heart-loving potassium and can help reduce high blood pressure, but also contains plenty of immune-boosting vitamin C. The only downside with this vegetable is that it requires a bit of preparation, with a tough outer skin which needs cutting off.  However, it’s well worth the additional effort because celeriac is delicious mashed with butter and garlic or adds a great flavour to soups or stews.

Mussels

Fished in UK waters and at their best at this time of year, mussels never fail to deliver a wonderful taste experience, especially if paired with garlic, onions, chilli or tomatoes.  You can still smell the sea when you eat super-fresh mussels.  However, you should never eat mussels that aren’t opened after cooking.

Mussels in a pot

As with oysters, mussels are rich in zinc. This is one of the busiest minerals, being involved in over 200 different enzyme reactions within the body, so it is a very essential nutrient.  Additionally, mussels are high in selenium, a key antioxidant mineral and also needed for the immune and cardiovascular systems.  You’ll even find small levels of the super-healthy omega-3s in mussels.  And they don’t need too much cooking to produce a really delicious and warming dish.

Jerusalem artichoke

Another slightly strange-shaped vegetable it is totally delicious roasted, plus delivers an array of health benefits.  Importantly, Jerusalem artichokes contain inulin which feeds the beneficial gut bacteria. Our gut bacteria play such an important role in our overall health, especially when it comes to immune, digestive, brain and skin health.  It’s therefore important to feed the friendly guys within the gut so they proliferate as needed.

Jerusalem Artichokes

Additionally, Jerusalem artichokes are rich in energising iron and immune boosting vitamin C. They can be roasted with the skin on to retain maximum nutrients and are delicious as a side to almost anything!

Spinach

As with all green foods, spinach is rich in antioxidants which help protect the body from disease. Specifically, it’s packed with carotenoids that support the immune system and crucially, eye health.

Whilst spinach does contain some iron and calcium, these minerals are not necessarily well-absorbed down to its high oxalic acid content.  However, eating spinach with foods that are rich in vitamin C, including other vegetables, really aids absorption.

A bowl of fresh spinach leaves

Importantly, spinach contains plenty of other valuable nutrients, including vitamin C and energising folate. It works so well and easily in plenty of dishes including soups, salads, as a side lightly steamed with butter and garlic or with eggs for breakfast.

Parsnips

We often associate them with other winter root vegetables which they are, but parsnips are still in season right now and are certainly one of the tastiest of roots. Indeed, parsnips don’t really like frost, hence their taste is better at this time of year. They are slightly starchy which means they make a great alternative to potatoes. They provide plenty of fibre and also vitamin C, vitamin E and folate which helps produce healthy red blood cells.

A pile of parsnips

As with all root veggies, parsnips are very versatile and can be included in soups, pasta dishes or roasted on their own sprinkled with a little parmesan. They also make a great roast vegetable medley alongside other vegetables including carrots, sweet potatoes and onions.

So, enjoy some seasonal treats this spring and your body will benefit from the array of nutrients on offer.

Stay well.

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Seasonal eating: five of the best foods for February

Close up of a woman holding a bunch of rhubarb

Working with the seasons and eating foods at their best during the seasonal food year brings many health benefits. 

Nature is very clever and provides foods the body needs for optimal nourishment at the right time throughout the year.

Clinical nutritionist Suzie Sawyer shares her five favourite fruits and vegetables for February.

Leeks

It’s all about roots during the winter months, keeping the body warm and grounded.  Leeks are from the same family as onions and they thrive during colder times because of their ability to withstand frost. Nutritionally, leeks are high in potassium so are very supportive of kidney function, can work as a diuretic and also support a healthy heart.

Leeks in a wooden trough

Their taste is slightly more subtle than onions so they can be used in stews, soups or work well with a cheese sauce. Unfortunately, as with onions and garlic, they do tend to cause some flatulence which is mainly down to their ability to feed the good gut bacteria.  It’s a positive sign and this is great for helping improve the overall balance of friendly flora.

Rhubarb

Whilst not eaten that widely, partly because it’s naturally so sour, rhubarb needs quite a lot of sugar to improve its flavour.  However, making classic rhubarb fool is certainly a great treat for special occasions, whilst delivering a very useful nutrient profile.  However, rhubarb also works brilliantly as a sauce with savoury dishes such as duck.  It’s high in immune-boosting vitamin C and is a great source of fibre and potassium.  To that end, it’s been linked to helping improve cholesterol levels.

Rhubabr stalks and cut rhubarb in a bowl

Rhubarb is actually a vegetable and not a fruit, despite looking like one, and makes a lovely change to eating some of our better-known fruits and vegetables.

Purple Sprouting Broccoli

Broccoli is well-known for its amazing health benefits.  Purple sprouting has even more, down to its rich colour.  This means it contains greater levels of antioxidant anthocyanins, plus some of our key immune-boosters, vitamin C and beta-carotene.

Purple sprouting broccoli

All types of broccoli contain a compound called sulphoraphane which has been found to help protect us from many degenerative diseases.  Additionally, they provide a great source of relaxing magnesium and bone-loving calcium.  Try and eat some at least three times per week whilst it’s in season, for all its great health benefits.

Oranges

Whilst our climate is clearly not conducive to growing tropical fruits, other countries certainly are. Oranges from Spain are at their best right now and taste better than those imported from further afield. Whilst oranges don’t contain quite as much vitamin C as berry fruits, they still provide a very usable amount.  Plus, if you’re low in iron, then eating iron-rich foods such as meat or green-leafy veg and eggs, with an orange or a little orange juice, helps iron absorption considerably.

A bowl of oranges

As with all fruits and vegetables, oranges provide antioxidants which help protect us from disease and the ageing process.  Oranges are great with fish dishes but are great partnered with dark chocolate in a dessert.

Potatoes

The rise in the popularity of low-carb diets has left potatoes somewhat in the shade.  However, they don’t really deserve some of the bad press they receive: much of the issue around potatoes and potential weight gain is down to cooking methods.  Clearly roasted, creamed and chipped potatoes contain more fat, and therefore more calories. However, who doesn’t love roast potatoes or some deliciously, creamy mash!

A pan of just boiled jersey royal new potatoes

Potatoes actually provide a good level of vitamin C and heart-loving potassium.  Additionally, they are high in fibre so help keep the digestive system running smoothly.  As a vegetable side, they are delicious in recipes containing garlic or cheese; just be aware of portion sizes and then you don’t need to miss out totally.

So, enjoy the wonderful health benefits of eating seasonally.

Stay well.

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Seasonal eating: what to add to your diet in January

Venison with red cabbage

Traditionally January tends to be a dull and dreary month for most people!  Post-Christmas blues, dark days and poor weather, not to mention the current lockdown. 

This makes now an even better time to embrace the delicious, colourful and nutritious seasonal food currently available.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite seasonal foods for January.

Venison

Venison often gets forgotten when thinking about red meat, but it’s a wonderfully healthy food.  Much of our UK venison is produced from deer that roam freely, therefore the meat is very tasty and extremely low in fat.  Indeed, venison has less fat than other red meats and also a skinned breast of chicken.

A cooked venison steak on a chopping board

Importantly venison is higher in iron than other red meats and contains some of the super-healthy omega-3 fats.  Even better, it’s incredibly easy to cook – it works just like steak  Therefore, it can be lightly pan-fried and is delicious in stews.  Because venison is so lean and soft in texture, it doesn’t take too much work to produce a superb meal.

Mackerel

Although not always strictly from UK waters as it’s often sourced from the Mediterranean as well as the north Atlantic, January it’s still a great time for eating mackerel.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel’s main ‘claim to fame’ is its wealth of omega-3 fats.  We know from the National Diet and Nutrition Survey (NDNS) that we’re widely deficient of these essential fats the UK. Omega-3s are needed for a healthy heart, eyes, brain, skin and for good hormone and joint function.  Eating mackerel once a week will provide at least half of the weekly recommended intake of omega-3s.

Whilst it might be too ‘fishy’ tasting for some, it’s delightful to eat a naturally moist fish. Mackerel is great lightly grilled with just a squeeze of lemon juice.

Onions

A staple in many dishes, onions are incredibly versatile and come in different shapes and colours, but all are nutritionally beneficial.  Onions are packed with powerful flavonoids – plant compounds that have antioxidant qualities, helping protect us from disease and the ageing process.

A range of onions

One of these flavonoids, quercetin, helps control the production of histamine, responsible for unpleasant allergic symptoms, especially for hay fever sufferers.  Eating plenty of quercetin-rich foods prior to the hay fever season can help dampen down some of these symptoms, so it’s good to start now.

Whether you choose white onions, red onions, spring onions or shallots, it’s more a question of taste rather than any real difference in nutritional goodness.  Plus, they’re all full of fibre so will help keep everything moving smoothly through the digestive tract.

Cauliflower

A worthy member of the super-healthy cruciferous vegetable family, cauliflower is not only rich in many nutrients, but it also contains a wealth of phytonutrients with additional health benefits.

Close up of cauliflower cheese dish

Top of the list are glucosinolates which help manage inflammation throughout the body, aid detoxification and digestion and support the immune system. Whilst cauliflower is high in antioxidants due to its many plant compounds, it’s also rich in the mineral manganese which is needed to produce one of our powerful antioxidant enzymes (as well as being good for the joints).

Because it has a distinctive strong taste, cauliflower is great added to meals as a vegetable side, having been lightly steamed.  Alternatively, it works really well in curries or with Asian flavours and dishes.

Red Cabbage

A regular on the Christmas dinner table, red cabbage is in season during the winter months and is well worth including in meals well after the festive period.

Red cabbage stewed with apples

Interestingly, whilst all cabbages are highly nutritious, being another member of the cruciferous vegetable family, red cabbage has a nutritional edge. Its deep red colour provides additional anthocyanins which are powerful antioxidants. Red cabbage is also very rich in other antioxidant nutrients including vitamin C and manganese, plus vitamin K, essential for healthy blood flow and joints.

In terms of enjoying its delicious flavours, braised red cabbage with chopped apple (also now in season) is wonderful. It also works really well in sweet and sour dishes, with Asian flavours, in stir fries or soups.

There are so many great reasons for eating seasonally; apart from enhanced taste, the nutrient profile of food is generally always better.  Enjoy!

Stay well.

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Vamp up the veg this Christmas!

Woman preparing christmas dinner

Vegetables are not always given the kudos they deserve with them often appearing as an ‘after-thought’ on the plate. Clearly, for vegetarians and vegans, this is not the case, but we could all still do with some new ideas on how to bring veg to life.

Adding some different flavours and health-giving herbs and spices can really elevate a vegetable dish and Christmas is the perfect time to make this happen. 

Clinical Nutritionist, Suzie Sawyer, shares her five favourite vegetable recipes for the season.

Mashed swede with nutmeg

Swede is one of those vegetables that often gets ignored, partly because it isn’t always easy to prepare.  However, it’s well worth any additional effort required because it’s a delicious vegetable side at any time of the year. It’s even better at Christmas when in season and also when the body loves root vegetables the most.

A bowl of mashed swede

Swede is high in immune-boosting vitamin C, and nutmeg is a deliciously warming spice which adds a lovely twist to the dish.  Add some bay leaves whilst you’re boiling the swede and then mash with butter and plenty of black pepper.

Roasted broccoli and cauliflower

These two vegetables hail from the same, super-healthy, cruciferous family making them a powerful duo.  Cruciferous vegetables are loaded with nutrients, fibre and antioxidants so are perfect at this time of year when we need to be giving our bodies as much goodness as possible.

Roasted broccoli and cauliflower

Both vegetables are delicious lightly steamed or boiled but can often be over-cooked making them mushy and tasteless, hence this recipe really hits the spot. Cut both the cauliflower and broccoli into florets and sprinkle with a little olive oil, soy sauce and cumin for some gentle spicy flavours.  Cumin is another super-spice and a great anti-inflammatory helping ward off aches and pains, common at this time of year. Simply roast in the oven until tender but not too soft so they still have some ‘bite’.

Parsnip fritters

Parsnips are a Christmas favourite and are probably appearing on most Christmas menus.  However, why not change it up by making parsnips into fritters? Another tasty root vegetable, parsnips are high in fibre and low in fat. They also contain some protein and good amounts of calcium and magnesium, to help support your bones.

A bowl of roast parsnips

Peel the parsnips, grate and mixed with some egg, salt and pepper and cumin and roughly mould into fritter shapes.  They can either be cooked in the oven or lightly fried until crisp and golden.  Not just for Christmas Day, these fritters also make a great breakfast treat and work really well with eggs.

Roasted vegetables with pesto

A plate loaded with colour is a plate that’s laden with nutrients.  Nature provides us with a wealth of colourful vegetables, all full of health-giving nutrients, especially antioxidants which help protect us from disease and delay the ageing process.

 jar of homemade pesto

With root vegetable all being in season right now, you can also add further colour with peppers, chopped aubergine and onions, or add sweet potatoes, parsnips and turnips.  You can add a little pesto towards the end of cooking just to give them some extra flavour.  Roasted vegetables are great at any time, but they make a perfect warming side leading up to Christmas, or can even by eaten cold, making them delicious on the buffet table too.

Beetroot salad

This is a real showstopper for the buffet table because of its rich colours. However, it’s also a great way of getting some slightly stronger flavours into a salad dish.  And whilst all these foods are high in nutrients, beetroot is great for this time of year when there’s the tendency to over-indulge and feel sluggish as it helps to detoxify the liver.

Beetroot salad

Carrots need to be grated, cucumber peeled and diced, with beetroot also peeled and grated.  Fry some immune-boosting garlic in a pan with the green beans, then add the other veg and lightly sauté for around 5 minutes or so.  You can either cook the vegetables individually and layer them in a bowl or mix them all together, cool and serve with a dill and mustard dressing or French dressing of your choice.

So, enjoy some interesting vegetable dishes this festive season and reap the health benefits from the many nutrients they provide.

Stay well.

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Five festive foods to boost your mood this Christmas

Happy woman outside in winter with energy

Many of us have struggled to find good cheer and happiness over the last few months for obvious reasons.  However, Christmas is fast approaching which generally puts a smile on our faces. 

What you eat over this festive season can have a marked and positive effect on your mood.

Clinical nutritionist, Suzie Sawyer, shares her five favourite festive mood-enhancing foods.

Turkey

The good old Christmas Turkey can really help our mood and motivation. This is because it’s rich in tryptophan, an amino acid needed to produce serotonin, one of our key happy hormones. However, it requires some nutrient partners, also called co-factors, in order to get to where it’s needed to do its work.  This means eating plenty of foods containing vitamin C.

Roast Christmas turkey

Thankfully, most fruits and vegetables are full of vitamin C, so make sure you’re eating at least the recommended five portions a day or even more! Additionally, zinc (rich in seafood and whole grains) and vitamin B6 (bananas are a great source), also work closely with tryptophan.

Hopefully looking at the beautifully roasted turkey on your Christmas table will bring a smile to your face for many reasons and you can continue to enjoy the leftovers during the festive period.

Mackerel

Mackerel is a sometimes-forgotten white fish but one that’s incredibly flavoursome. One of its many claims to fame is that it’s packed with the essential omega-3 fats, so often lacking in the typical western diet.  We know from the National Diet and Nutrition Surveys (NDNS) that a large percentage of the population are lacking in omega-3s which might in part explain why low mood is so prevalent. Omega-3s are essential for improved brain neurotransmitter reception plus production of serotonin – our happy hormone.

Mackereal pate on a slice of bread

Mackerel is delicious simply baked as a pre-Christmas meal.  However, why not enjoy some mackerel pate as a starter for the main event?  It can be prepared the day before and it’s super easy to make. Enjoy!

Oysters

At their seasonal best right now, oysters are often served up over Christmas.  They’ll certainly bring some cheer to the table partly down to the fact they’re packed with the mineral zinc.  Zinc is essential for the production of serotonin, a lack of which is often implicated in cases of depression.

A plate of oysters

Additionally, oysters are high in vitamin B12 which plays a key role in keeping the nervous system on the straight and narrow, and helping you feel generally more balanced.  Most people love oysters served with loads of lemon juice or for a spicey twist, with some chilli sauce.  They never disappoint however they’re eaten.

Dark chocolate

No Christmas would be complete for most people without some chocolate heaven!  However, the good news is that chocolate really can make us feel happier.  Chemicals in dark chocolate work on feel-good endorphins in the body.  This is turn helps raise levels of dopamine, a neurotransmitter that encourages our feel-good factor and positive mood.

Dark cocolate christmas trees

Dark chocolate (preferably 70% cocoa or more) also contains tryptophan.  Even better, if you’ve wondered why it’s called the ‘food of love’ it contains a compound called theobromine, thought to be a mild aphrodisiac. Do we need any more convincing of why chocolate has to be on the Christmas menu?

Parsnips

It’s all about roots right now to keep you happy and grounded! And it’s no coincidence that root vegetables are in season during the winter months; the body needs warming, starchy and delicious foods (especially root vegetables) to put a smile on our faces.

A bwol of roast parsnips

Thankfully, parsnips are high on the shopping list when it comes to planning the Christmas Day menu.  However, parsnips are also the main event in a tasty Spicy Parsnip Soup that is great for Boxing Day or the day after. Pull together some onions, cumin, ginger, garam masala and red chilli plus some double cream (also high in tryptophan) alongside the parsnips, and you’ve cooked up a wonderful soup that makes a great starter or lunchtime favourite.

So, bring some extra happiness to your table this Christmas and enjoy the nutritional and mood benefits.

Stay well.

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Tis’ the season: five seasonal, nutrition-packed foods to eat this December

Woman preparing christmas dinner

Whilst the Festive Season is upon us to hopefully bring a little cheer to what has been a tough year all round, there’s also plenty to celebrate with some delicious seasonal food.

Food generally tastes so much better when eaten at the time of year nature intended.  Plus, it’s generally richer in nutrients.

Clinical nutritionist, Suzie Sawyer, shares her top five foods of the season.

Celery

Whilst not always liked by everyone, celery is certainly synonymous with Christmas buffet tables, and it definitely adds a fresh bite to plenty of other dishes.  And for those not wanting to pile on the pounds over Xmas, celery is incredibly low in calories but high in nutrients, so you get much more ‘bang for your buck’!

Chopped celery and celery stalks on a wooden chopping board

Celery is high in potassium which is great for the heart and also helps reduce blood pressure.  Even eating three sticks per day has been shown to be incredibly effective in this way.  Potassium also helps kidneys excrete waste efficiently which in turn helps with water retention and bloating, both common feelings over the festive season.

Interestingly, celery is often found in recipes such as stews, bolognaise and soups; it’s initially fried with the onions because it’s a strong flavour-enhancer in these types of recipes.

Brussels sprouts

No talk of seasonal December food would be complete without sprouts!  Many of us don’t like them because we may have been subjected to Brussels being over-cooked, making them mushy and unpleasant to eat.

Sprouts dish with ginger

Brussels sprouts are incredibly health-giving, partly down to the presence of indoles, compounds that may help prevent some of our nasty hormonally driven diseases.  Just like other members of the cruciferous vegetable family, they’re high in vitamin C and immune-boosting beta-carotene which is turned into vitamin A as the body needs it.

It’s worth persevering with Brussels sprouts, down to their amazing health benefits. Why not try them with chopped chestnuts, fried with bacon. Or enjoy in a traditional Boxing Day ‘Bubble and Squeak’ mashed with all the other delicious left-over veg.

Scallops

At this time of year, queen scallops from UK waters are at their best. They are both delicious and loaded with nutrients. Scallops (and indeed all shellfish) are packed with vitamin B12 which is essential for the production of healthy red blood cells and good functioning nervous system. They are also high in immune-boosting zinc and selenium, both minerals often deficient in the typical Western-style diet. They are also, of course, a good source of protein.

Cooked scallpos on a plate

Both the white and orange roe (coral) of the scallops are to be enjoyed.  They work really well with strong flavours from bacon or chorizo or in Thai dishes with traditional spices such as lemon grass, chilli and ginger.

Parsnips

Another stalwart of the traditional Christmas meal, parsnips are incredibly easy to prepare and have a really distinctive sweet taste.

Parsnip soup in a bowl

All root vegetables are in season right now since nature wants us to be eating warming, starchy comforting foods to protect us against the elements.  Parsnips are another good source of immune-boosting vitamin C and energising folate.  They also provide a useful source of fibre to keep digestion running smoothly.

Whilst parsnips are delicious simply roasted with a little honey to enhance their flavour, they also work well sprinkled with parmesan. Or why not try in soups and stews? They can work as a great alternative to potatoes.

Goose

For many it is the meat of choice for a festive meal, whilst for others it has dwindled in popularity.  This may be down to its relatively high fat content, but in face goose still contains less fat than duck and some cuts of lamb, beef or pork.  Plus, goose fat, produces the best roast potatoes in my opinion!

Roasted goose on a plate

Goose contains nearly as much protein as turkey and is a great source of iron (frequently deficient, particularly in female diets), plus other B vitamins.  It’s certainly worth considering if you want some variety, if not for the Christmas Day meal then over the festive period.  Goose is truly delicious served with traditional chestnut stuffing.

So, grab some seasonal delights and make the most of the food that December has to offer.

Stay well.

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Five health-boosting seasonal foods for November

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A range of roasted vegetables

With winter rapidly approaching and the ever-present need to protect our immune system, why not add some wonderfully colourful and health-giving foods to your daily diet? 

Eating seasonally means you are getting the best out of these foods and if you can buy locally, even better.

Clinical Nutritionist Suzie Sawyer shares her top five foods in-season right now and awaiting arrival onto your plate!

Turnips

Now is the perfect time to be eating root vegetables and it’s no coincidence that many are in season during autumn and winter. At this time of year, we need to be grounded within ourselves to help protect the body from unwanted illness.  Turnips fit the bill perfectly.

Roasted turnip side dish

Turnips are part of the super-healthy cruciferous vegetable family, which includes Brussels sprouts and kale. They provide plenty of immune-boosting vitamin C as well as calming minerals including calcium.  They’re also packed with fibre and contain a small amount of protein.

Turnips are not always top of the shopping list because people are unsure what to do with them.  They have such a delicious naturally ‘rooty’ flavour, they need no more than to be peeled, cut, and placed in the oven to roast with a little olive oil and the tasty herb, thyme.

Beetroot

If you want to brighten up your plate whilst enriching your health, beetroots are the perfect answer. Often termed ‘super foods’ they really live up to their name.  Their rich red/purple colour means they are packed with anthocyanins – plant compounds high in antioxidants which help protect us against disease. They are also rich in energising folate and heart-loving potassium, as well as being great for detoxifying the liver.

Roasted sliced beetroot

Whilst you might not want to eat them cold in a salad right now, why not cook them and serve them warm with sliced pears, goats’ cheese and toasted walnuts?  They’re also delicious roasted in the oven and served with other root vegetables as a side.

Venison

A sometimes-forgotten meat, and not as readily available as other red meats, venison is lower in fat and slightly higher in protein.  Because deer are predominantly ‘free-range’ their meat is intrinsically lower in fat, including cholesterol.

A cooked venison steak on a chopping board

Essentially deer are only fed on grass, wildflowers, clover and legumes, all naturally rich in essential nutrients, making it a great food choice.  This also makes the meat super-tasty and tender, therefore it only needs lightly cooking as a steak and can be served up with a choice of vegetable sides. 

Oysters

Whilst we often talk about oysters in February, specifically around Valentine’s Day, they are in season right now.  It is their richness in the mineral zinc, essential for fertility and reproductive health, that has given them their claim to fame as an aphrodisiac. However, zinc is also essential for immune health.

A plate of fresh oysters

Oysters are also rich in protein and low in fat, making them a great meal choice or decadent starter.

Apples

Their list of health benefits is nearly as long as the number of varieties of apples!  Whatever the variety, they all contain some wonderful nutrients and provide benefits especially to the digestive tract.  They help feed the good bacteria that naturally reside in the gut and which are essential to overall wellness.

Apples made into a heart shape on a wooden background

Apples contain an abundance of polyphenols – plant compounds that provide so many health benefits, especially antioxidant protection. They have also been found to help reduce cholesterol levels, and this is mainly down to their high fibre pectin content.  This fibre also helps to keep the bowels moving smoothly. And for those watching their waistline, apples have a stabilising effect on blood sugar levels, which is key in maintaining weight in the healthy region.

So, enjoy some variety and colour and look for foods in season right now for the greatest health benefits.

Stay well.

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Seasonal nutrition: what to eat in autumn

A plate with autumn leaves to represent autumn food and nutritionAs we head into September we also fall into the change of seasons into Autumn.  Whilst most of us just want the summer to continue forever, just as night follows day, the seasons must change. 

Even during ‘normal’ times it is important to start thinking about how you can best protect your immune system for the colder months ahead. And right now, it is even more essential.  Eating with the seasons also provides foods that are more nutrient-dense, just as nature intended.

Clinical nutritionist, Suzie Sawyer, shares her five top seasonal foods as we head into Autumn.

Plums

Any darkly coloured fruits or vegetables deliver a wealth of protective antioxidants, and plums are no exception.  Unusually for fruit, plums are rich in vitamin E which is a very powerful antioxidant looking after the natural fatty part of our cells. They’re also high in heart-loving potassium and energising iron.

A bowl of plums on a blue wooden table

When plums are dried, they become known as prunes, probably best acknowledged for their fibrous content when bowels are sluggish.  You can also find them pickled in brine and called umebushi. Plums are especially tasty lightly poached with a little honey and added to oats or other breakfast cereals.

Venison

Venison from deer is actually one of the healthiest red meats available.  Deer generally move freely around which means the meat is tender and flavoursome. It is also lower in fat that a skinned breast of chicken and higher in iron than any other red meat.  If you can find venison from free-range or wild deer, that’s going to be the healthiest option.

A cooked venison steak on a chopping board

Venison is often thought of as a meat only eaten by the aristocracy because of the sport of hunting deer.  However, it’s certainly a food that could feature on the menu right now. It can be prepared and cooked in the same way as beef or steak, simply pan-fried.  Venison also makes a tasty curry or casserole.

Mackerel

Mackerel’s main claim to fame is down to the amount of healthy omega-3 fats it delivers.  These essential omegas have to be eaten in the diet, as the body can’t make them, and they are very important for heart, eye, skin, hormone and joint health. Oily fish, such as mackerel, is the best source of these fats.  There are plant sources of omega-3s, such as flaxseeds, but these are not always as well absorbed by the body.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel makes a great lunchtime meal with salad, especially when it’s smoked.  Although it will contain more salt when prepared in this way, it helps the fact that it doesn’t naturally have a strong flavour.  Mackerel is therefore best spiced up a little or paired with a sharp fruity sauce. Try to include it on your menu plan once a week if possible.

Apples

Apples are synonymous with Autumn as they always appear on the Harvest Festival table. However, they make a wonderful snack providing plenty of vitamin C, as well as being the star of any pie or crumble.  Apples are also low in both calories and on the glycaemic index, meaning they won’t upset blood sugar levels and are therefore great if you’re watching your weight.

Apples made into a heart shape on a wooden background

Supermarkets tend to store apples for many months, therefore buying them at farmer’s market or freshly picked is certainly preferable.  However, there are plenty to choose from with over 50 different varieties grown in the UK.  They’re very protective of the heart due to their potassium content and the presence of the flavonoid quercetin, plus, apples are a great source of fibre.  So many reasons to always have one handy as a go-to snack!

Kale

A member of the cabbage family and also known as curly kale or collard, kale has often been hailed as a superfood, alongside Brussels sprouts and broccoli.  This is partly because all these vegetables contain a phytonutrient called sulforaphane which is a powerful liver detoxifier.

Kale dish with sesame seeds and ginger

Kale is a very rich source of the antioxidants, vitamin C and beta carotene.  Even better, kale is a great source of the minerals iron, manganese, calcium and potassium which are often deficient in the typical western diet.

What do I do with it, you many ask! Kale can be very lightly boiled or steamed and then stir fried with garlic. It can be grilled with a little salt to make kale chips. It is also great in stir fries or in a delicious green soup with onion, potatoes, garlic and chorizo, if desired.

So, as we head into autumn enjoy these five delicious and super-healthy foods which are in season right now.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock