Vitamin A

Seasonal eating: what to enjoy this Spring

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A bowl of fresh spinach leaves

We’re now well into the Spring season and with that comes some highly nutritious foods. If these aren’t on your current food radar, then why not make this the time to enjoy them at their best, when nature intended?

Clinical Nutritionist Suzie Sawyer shares her five top foods for this season, together with ideas on how to eat them.

Suzie HFMA V4

Jersey Royal Potatoes

A pan of just boiled jersey royal new potatoes

If you’ve not eaten Jersey Royals previously, you are seriously missing out on the tastiest potatoes on the planet! Grown lovingly in Jersey for over 140 years, its unique climate and soil has enabled these beauties to steal the show when it comes to potatoes.

As with all potatoes, Jersey Royals are rich in vitamin C, which is great for energy and a healthy immune system.  As Vitamin C is easily destroyed during storage and cooking, the fact that Jersey Royals’ farm to fork time is relatively short, is going to retain more vitamin C.  They also contain plenty of B vitamins to help with energy production and the breaking down of carbohydrates, also needed to keep our internal engine burning.

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

How to cook them? There are many recipes that can be enjoyed, but their flavour is so unique that simply boiling Jersey Royals, tossing them in butter and mint and serving with spring lamb, really can’t be beaten. Or why not create a refreshing potato salad.

Spinach

A bowl of fresh spinach leaves

As with all green leafy veg, spinach provides a great array of nutritional goodness. Whilst it was thought spinach was the best source of iron, it’s actually richer in folate.  However, just like iron, folate is needed for healthy red blood cells and energy, hence the possible confusion.  No matter, folate is equally essential to health.

Spinach is also a rich source of beta carotene, the plant form of vitamin A, needed for the immune system and good eyesight.  Spinach contains another carotenoid, lutein, also great for the eyes, especially as we get older.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

Spinach is extremely versatile but doesn’t have much natural taste so is great mixed with stronger flavours such as garlic or in a pasta or rice dish with pesto, to bring it alive.

Bananas

Bananas,On,A,Wooden,Picnic,Table

Whilst bananas are obviously not grown in the UK, we heavily rely on them for our fruit fix. Windward bananas are in season right now: the Windward islands are located right at the bottom of the Caribbean where banana trees are a popular sight.

Bananas are a great source of vitamin B6, needed for the immune system, and potassium for a healthy heart.  They’re also rich in fibre so will help keep the bowels running smoothly.

Why not create some delicious banana chocolate ice-cream simply by whizzing up some frozen banana with cocoa powder for a guilt-free treat? They are also a great on-the-go snack.

Sea Trout

Trout with lemon wedges and herb

If you’ve only ever eaten farmed trout from the supermarket, you’re missing an absolute treat.  Sea trout has a much richer flavour and has a pinker colour down to it containing astaxanthin: this powerful antioxidant is part of the carotenoid family and is naturally produced by the algae eaten by the sea trout. 

As with all oily fish, trout is rich in the omega-3 fats, essential for hormone, heart, joint, eye, and brain health.  There’s no good reason not to try it this season.  Since the flavour is so delicious, the best way of eating sea trout is lightly grilled with a little butter, salt, pepper, and lemon juice.

Watercress

shutterstock_601599119 watercress Apr17

Watercress is another member of the healthy family of cruciferous vegetables. This family really has our back since they can help protect the body from nasty degenerative disease.  Additionally, the dark green colour of watercress ensures it’s rich in powerful antioxidants.

From a nutritional perspective, watercress is loaded with vitamin C and beta carotene, which is turned into vitamin A as the body needs it, both of which are protective of immune function.

A bowl of watercress soup

One of the easiest and most delicious ways with watercress is to create a soup.  There are no hard and fast rules on how to make it, but adding some additional flavours such as onions, potatoes, celery, nutmeg, a little milk, and some chicken stock will create a very tasty soup.

Enjoy these five seasonal foods this spring and reap the wonderful health benefits.

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Three delicious December soups to warm your soul!

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A range of bowls of soup

It’s no coincidence that as the temperatures drop outside, nature provides foods that help to keep us warm and energised. Step forward the root vegetables which are rich in energising carbs and immune-boosting nutrients, as well as spices such as turmeric and ginger. 

Clinical Nutritionist Suzie Sawyer shares her three favourite soups to warm and nourish your body this winter.

Suzie HFMA V4

The immune system takes a pounding at this time of year, therefore it’s important to support the body with warming foods, so it’s not under duress.  Eating warming soups is also a great way of getting more immune boosting nutrients into the body too.

Sweet potato soup

I’m such a big fan of sweet potatoes!  Although they taste sweet, they’re surprisingly good at balancing blood sugar levels, which helps to keep weight under control. Sweet potatoes are rich in beta carotene, which is a powerful antioxidant, but is also turned into vitamin A in the body as needed and is essential for the immune system.

A bowl of warming butternut squash soup

This recipe includes carrots, also rich in beta carotene, and warming root ginger too, plus it’s so simple to make.  Simply fry off some onions, garlic, carrots, ginger, and chilli flakes (also warming).  Then add the chopped sweet potatoes and some vegetable stock, cook until everything is tender and blend until smooth.  Your soul (and taste buds) will certainly enjoy this one! 

Chicken soup

From a nutritional perspective, chicken soup is great for beating away any viruses, especially if you boil up the carcass from a roasted chicken for stock and use the leftover chicken.  It’s also super economical. Furthermore, using stock in this way provides plenty of collagen, which is not only great for the skin, but for gut health too. Chicken is rich in the amino acid cysteine, which helps break down mucous if you’ve been unfortunate enough to already succumb to a cold.

A bowl of cicken broth soup

The recipe also needs some onions, celery and carrots, all rich in immune-boosting vitamin C, together with chopped fresh parsley.  This amazing herb is renowned for its disease-fighting properties.  Importantly, be sure to add a little turmeric, which is super warming but great for the digestion, liver, brain and joints too.

Not only will chicken soup warm the body, but it will also help protect it from any nasty bugs flying around at this time of year.

Beetroot soup

Beetroots are another one of my all-time favourite vegetables!  Maybe their taste is acquired, but if you can find favour with them, beetroots will certainly deliver nutritionally.

Beetroots are great for liver detoxification and provide loads of energy from the B-vitamin folate. Interestingly, there’s also plenty of research on their ability to improve exercise performance, particularly endurance sports such as cycling.  Whilst you might not be a great fan of endurance exercise, eating beetroots is certainly going to benefit your heart and lungs in any case.

Beetroot,Creamy,Soup,In,A,Dark,Clay,Bowl,Over,Black

 

This recipe uses all the juices from roasted tomatoes, which are rich in lycopene and are also great for the heart, plus onions, garlic, and beef stock.  If you sprinkle some feta cheese to serve, together with crusty bread, the strong flavours really complement each other very well.  Beetroot soup is also a great warming dish, is supportive of the immune system and will help keep the liver in good working order too which might be even more beneficial during the festive season!

Enjoy creating some warming soups this season!

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Discover the amazing nutritional benefits of the pumpkin family this Halloween

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Pumpkins carved into lanterns

It’s Halloween week! Not only do many of us love the spooky festivities; Halloween also provides the opportunity to enjoy eating foods belonging to the nutritious pumpkin family. 

Clinical Nutritionist, Suzie Sawyer, shares her four favourites from the pumpkin family.

Suzie HFMA V4Properly named the Cucurbitaceae family, it’s got plenty of members, around 975 species of food and ornamental plants.  However, let’s take a closer look at just four of them, and hopefully you’ll be eating and enjoying at least one over the coming week and throughout the winter months.

 

Pumpkin

Fresh,Cooked,Pumpkin,Soup,Served,In,A,Pumpkin.,Stuffed,Pumpkin.

Clearly the most talked about at this time of year.  And whilst they look lovely as lanterns, pumpkins are very healthy too. Also known as winter squash, pumpkins are an excellent source of beta carotene, just like other orange fruits and vegetables.  Beta carotene is a powerful antioxidant, so it helps protect the body from illness, but is also converted into vitamin A, which is essential for the immune system, as the body needs it. Pumpkins are also rich in vitamin E, another powerful antioxidant, and great for the skin and heart too.

Whilst they might seem a little overwhelming to cook, there are loads of ways of eating pumpkins; roasted, mashed, stuffed, used in soups and winter stews, or even made into pumpkin pie.

A bowl of Pumpkin soup

Pumpkins are actually two foods in one: there’s the fleshy part of course but pumpkin seeds are also incredibly nutritious. They’re rich in zinc (essential for the immune system), magnesium (needed for the nervous system and sleep) and potassium (also essential for the nervous system and a healthy heart).  These too can be roasted and eaten as a tasty snack.

Courgette

A range of courgettes

Often called ‘zucchini’ or referred to as ‘summer squash’, courgettes are a type of small, young marrow. As with many fruits and vegetables, most of the nutrients are found on the skin, plus they contain lots of antioxidants.

Whilst courgettes are especially rich in beta carotene, they’re also a great source of vitamin C (one of our most hardworking vitamins) and folate, a member of the important B-vitamin family.  Folate fulfils many roles in the body, but is essential for repairing DNA, so it can hopefully help us to keep young and vibrant.

shutterstock_404009245 courgette salad July16

Courgettes can be eaten raw in salads, but at this time of year, they’re good roasted, stuffed or stir fried with a little garlic.  Obviously, they’re great very lightly boiled too.

Squash

shutterstock_226218175 butternut squash Dec15

Whilst both pumpkin and squash can often look similar (and there are many varieties of squash) they are different vegetables, although belonging to the same family. They both have tough outer skins (which are not edible) and fleshy orange interiors.

However, squash are no less nutritious than pumpkins, particular in their vitamin A and vitamin C content and are especially rich in dietary fibre. Fibre is essential for helping to feed the good gut bacteria, which in turn supports the immune system, mental wellbeing, hormones, skin and much more besides.

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

Of course, squash is also incredibly versatile when it comes to how it should be eaten: roasted, sautéed, used in soups and stews, steamed with some delicious herbs.  Whichever you choose, do make sure you eat some this Halloween or certainly during the winter months.

Cucumbers

shutterstock_332940713 cucumber June16

Cucumbers tend to be associated with the summer months, when they’ll often feature in salads, as part of a crudité plate, or in ice cool drinks.  And to be fair, that’s probably the best ways of eating cucumber.

Green leaf salad with avocado and cucumber

Whilst cucumbers are very low in calories, and contain some vitamin C, they are not especially rich in nutrients. However, one of their biggest claims to fame is their high water-content (around 96%) which makes them a great diuretic for those suffering from water retention. They also help cleanse the kidneys or to rehydrate after a heavy workout. 

So why not add some of these delicious foods to your diet this Halloween and indeed throughout the winter months too.

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Holiday eating: nutritional treats from around the Med

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Mozzarella, tomato and basil salad

“I’m a great fan of the Med!  Essentially, although I love visiting many of the countries we term ‘Mediterranean’, what I really enjoy are the traditional foods.  And there’s been so much positive research on longevity rates for many people living in these countries, especially Sardinia, in Italy.  Whilst this can be put down to a more favourable, stress-free lifestyle, much of it is because of their amazing diet.

Let me – Suzie Sawyer – take you on a trip around the Med as I share my five favourite traditional dishes.”

Suzie HFMA V4

Greek Salad

One of my all-time favourites, this dish really is proof that healthy food doesn’t mean that you need to spend hours in the kitchen!  A traditional Greek salad completely encompasses everything that we talk about as Nutritionists, primarily colour variety and eating a rainbow diet.

A typical Greek salad contains cucumber, tomatoes, olives, onions, peppers, feta cheese and loads of herbs.  All these vegetables have plenty of antioxidants which are essential for protecting the body from free radicals, responsible for the ageing process but also degenerative disease. 

shutterstock_133631465 greek salad Aug16

Tomatoes feature highly in the Mediterranean diet and are rich in lycopene, a powerful antioxidant, and which produces immune boosting vitamin A as needed. Tomatoes are also high in vitamin C, as are red peppers being one of the richest sources of vitamin C. 

Feta cheese provides some good protein for the dish: traditional feta should come from goat or sheep’s milk which makes it less allergenic for many people.

Fresh sardines

There are many Mediterranean countries that always have sardines on the menu.  I’ve eaten lots of them in Spain, but they tend to be available in any country that produces lots of fish.

shutterstock_497874481 barbecued sardines bbq fish July17

Fresh sardines taste very different to tinned sardines and are loaded with amazing nutrients. Sardines are termed ‘oily fish’ which means they contain the super healthy omega-3 fats. These fats can’t be made in the body and so must be eaten in the diet and are essential for healthy eyes, brain, heart, joints, skin, and hormones.  We know that the Mediterranean diet is very heart-healthy, and this is one of the reasons, high levels of oily fish.

The bones in sardines are obviously very small and we tend to eat most of them which means we’re also eating good amounts of vitamin D and calcium. These nutrients are often depleted in our daily diets and are essential for healthy bones, teeth, and immune system.

Lamb and roasted vegetables

Lamb is a popular food in many Mediterranean countries, especially in Turkey and is of course a great source of protein, as well as being a very tasty meat.  As lamb is high in fat, it doesn’t need any fatty or carb-heavy sides, which makes having plenty of colourful roasted vegetables the perfect accompaniment.

Lamb,Roast

Traditional Mediterranean vegetables include artichokes, peppers, onions, and aubergines. They are all colour-rich vegetables and deliver loads of plant anthocyanins which provide a range of antioxidants, also very protective of brain health.

Spanish tortilla

This is a dish that is great eaten in Spain, but I also eat it in the UK!  Its key ingredients are eggs which are high in protein and contain all the essential amino acids that can only be obtained from foods or supplements. Having tortilla for breakfast, whether it’s at home or abroad, is a great start to the day.

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla is also super-easy to make; you only need a few other ingredients. These are olive oil (a stalwart of the Mediterranean diet), onions (rich in an anti-inflammatory compound called quercetin) and potatoes (rich in immune-boosting vitamin C).  Once you’ve cooked the potatoes and onions, add the beaten eggs, and cook on a low heat on the stove for around 20 minutes.

Classic Italian Risotto

What’s not to like about Italy and traditional Italian food?  As an occasional treat it provides a good source of protein from the cheese, energising rice and those ever-popular typical Mediterranean onions.

Whilst arborio or risotto rice lacks the vitamin and mineral content of whole grain rice, it’s a great source of carbohydrate, especially after you’ve been travelling or have completed some hard exercise.  It will help support the immune system, and also your mental wellbeing.  And that’s before you’ve even appreciated its amazing taste!

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

The rice just needs to be cooked with butter, stock, onion, and white wine before adding the cheese towards the end of the cooking time.  And then add in any other herbs, vegetables or protein sources that you fancy. A small portion of Risotto is an impressive dish to serve as a starter for a dinner party too.

At home or away, typical Mediterranean dishes really float my boat!

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Five foods for a nutritious vegetarian picnic

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Picnic,Setting,On,Meadow,With,Copy,Space.

Summer brings the promise of good weather, trips out and packing a picnic to fuel your adventures.  But what are some of the best options to pack in your basket, especially if you’re vegetarian?

There are many healthy and tasty vegetarian foods to choose from which will keep you supercharged all day long.

Clinical Nutritionist Suzie Sawyer shares five vegetarian ideas for your picnic basket this summer.

Suzie HFMA V4

Buckwheat

For those of us who are gluten-free, buckwheat often gets forgotten about because its name can be confusing.  However, this grain is both gluten-free and loaded with protein, so it makes a fabulous vegetarian picnic option and is great for the digestion too.

Close-up,Fresh,Buckwheat,Risotto,With,Mushrooms,On,White,Plate.,Delicious

Why not mix up a really easy risotto the night before and keep it in the fridge? Buckwheat works  well with mushrooms, garlic, beetroot, and crème fraiche, and you’ll also be gaining additional health benefits from the antioxidants in beetroot and vitamin D in the mushrooms.

Feta Cheese

Traditional feta cheese originates from Greece and is usually made from 70% sheep’s or goat’s milk.  Out of interest, if it’s made from cow’s milk, it can only be called ‘feta-style’ cheese. If you are a feta fan, then make sure it’s the Greek variety as these non-cow products can often be kinder on the digestion, whilst still retaining the protein content.

Feta provides a rich source of calcium for healthy bones and teeth and supports gut health down to the range of beneficial microbes, including probiotic yeasts, it contains.

 

Lentil,And,Feta,Salad,With,Tomatoes,And,Rocket,And,An

It’s super easy to make up a feta cheese salad using rocket leaves (great for iron content), and canned puy lentils (providing more protein and fibre). Add some lemon juice and mint to flavour and a little raw chopped red onion for a fresh and delicious salad!

Avocado

Avocado is such a brilliant food because it’s both a good source of protein and healthy fats too.  We need these good fats to absorb fat soluble nutrients, especially Vitamin A, Vitamin D, Vitamin E and Vitamin K but also for heart health.  Avocado is itself rich in vitamin E, a powerful antioxidant, and great for the heart.

Vegetarian,Falafel,Wraps,With,Avocado,And,Cheese

When avocados are left for a while, they can go brown when exposed to oxygen.  Therefore, the best way to take it on a picnic is in a wrap.  If you sprinkle it with some lemon juice to stop the oxidation, and add some falafels, hummus, and rockets leaves, you’ve got yourself a delicious, filling, and healthy picnic dish.

Eggs

Specifically Spanish tortilla! This is another dish that you can make the night before and keep chilled in the fridge. It’s easy to transport and great if you’ve got a cold pack in your picnic box or basket.

Eggs are a fabulous source of protein because they contain all nine essential amino acids that make up proteins, so you’ll feel fuller for longer and more energised. 

shutterstock_217423210 spanish omelette tortilla Aug16

Traditional tortilla can either be cooked on the stove or in the oven and it is generally made with onions, chopped cooked potatoes, and garlic. Why not take some delicious vine-ripened tomatoes to eat with the tortilla which not only complement the taste but provide additional antioxidants to help protect the skin from sunshine (although sun cream is still needed of course!)

Cannellini Beans

Any beans provide a great vegetarian source of protein and cannellini beans also tend to remind us of the Mediterranean.  Indeed, these beans are great in a really colourful Mediterranean bean salad, to enjoy everything that’s good about these traditional dishes.

Traditional Mediterranean food is rich in colour because the dishes generally contain lots of antioxidant and nutrient-rich foods.  It’s not difficult to eat a rainbow diet in the Med.

White,Bean,Salad,With,Cherry,Tomatoes,,Feta,Cheese,And,Parsley.

For this salad, you really can freestyle it but why not use some chopped cherry tomatoes, cucumber, onions, black olives, red peppers, basil leaves and even crumbled feta if you fancy some.  You can either use a ready-made dressing of your choice or make one with extra virgin olive oil, garlic, red wine vinegar and herbs.  This is really easy to transport and will keep everyone full and energised through the day.

So enjoy a highly nutritious vegetarian picnic menu on your next outing this summer.

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Simple diet changes with big nutritional benefits

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Fruit and vegetables in the shape of a

It’s all too easy to get stuck in a rut when it comes to eating.  Some ruts will be healthier than others for sure.  However, it’s always important to keep on top of our diet to ensure it’s as healthy as it can be. 

Sometimes less healthy habits can creep in, and they can be difficult to change, but there are some easy wins.

Clinical Nutritionist Suzie Sawyer makes life much easier for you by providing five nutritional changes to support a healthier diet.

Suzie HFMA V4

Swap white potatoes for sweet potatoes

You may not be eating either and neither are bad.  However, when it comes to nutrition, it’s all about getting the most out of every meal and there are some real health benefits to including sweet potatoes in your diet.

Baked sweet potato topped with salmon

Sweet potatoes are rich in beta carotene, a powerful carotenoid that is turned into vitamin A as needed in the body.  Both nutrients are essential for a heathy immune system, for the eyes and healthy mucous membranes, such as those within the lungs.  Importantly, these powerful nutrients are antioxidants which help protect the body against everything life throws and, consequently, the ageing process.

The great news is that sweet potatoes can be used in just the same way as white potatoes so are perfect in their jackets.

Swap white rice for quinoa

Quinoa, an often-forgotten grain, is strictly speaking a seed.  It’s all too easy to grab the ready-made white rice in a bag, but it’s actually providing you with very little nutrition.  White rice is heavily refined, and has been stripped of its fibre, B vitamins and other minerals in the process. 

Quinoa and bulgar wheat salad with feta

However, quinoa, which is great-tasting and very similar to brown rice, is higher in protein and has an excellent vitamin and nutrient profile.  For vegetarians and vegans, it’s an ‘essential’ in the diet as a great source of protein, nutrients and that all important fibre.

You can boil up a batch (it’s very easy – just add a stock cube) and use it as a side with your fish, meat, or other protein.  It’s also great cold the next day as a basis for a very transportable salad.

Change from margarine to butter

This might seem surprising but it’s much better for your health (and arteries) not to eat margarines containing trans fats.  They are chemically altered fats and the body does not know how to handle them.  And don’t be fooled by the ‘high in polyunsaturates’ labels.  Polyunsaturated fats are healthy but only if they’ve not been heated (which happens when processing margarine).

Butter

Butter contains saturated fat which is stable when heated.  However, try to eat it in moderation vs piling it up on your toast!  Alongside butter why not try other alternatives such as hummus, or olive oil which is perfect for bread dipping.  Olive oil is rich in monounsaturated fat which is great for heart health.

Add in more colour with beetroots and blueberries

Both these foods have been termed ‘superfoods’ on many occasions.  Their beautiful dark colour means they’re rich in plant polyphenols which are powerful antioxidants. However, both have their very own claims to fame.

A wooden bowl of blueberries

Blueberries have been found to be very helpful for both brain and eye health.  They are also high in vitamin C which is an essential nutrient for the immune system. Beetroot contains nitric oxide, which helps relax the artery walls, reducing blood pressure, but also has the effect of improving performance especially for endurance exercisers.  Beetroots are also great for liver health and are often found in detoxification protocols.

shutterstock_210431728-beetroot-and-juice-feb17

Blueberries are of course a great on-the-go snack or can be easily mixed with natural yogurt or overnight oats for breakfast.  Beetroot is a perfect salad ingredient; it goes especially well with goat’s cheese or can even be used in sweet dishes.  You’ll never taste a better or moister brownie than one made with beetroot!

Swap peanut butter for almond butter

Peanut butter is, of course, a firm favourite for many of us.  And whilst it’s a good source of protein, it actually has no other health benefits.

A,Jar,Of,Almond,Butter,With,A,Bunch,Of,Fresh

Almond butter is both very tasty and rich in nutrients, especially magnesium and calcium to help support your bones, and vitamin E, which is great for the skin and immune system. Almonds also contain L-carnitine, an amino acid which has been found to help brain health. You can even add it to your morning smoothie as a great source of protein and healthy fat.

So why not make some of these easy diet changes for quick nutritional wins.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

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Seasonal eating in June: which foods are at their best this month?

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Two bowls of strawberries and cream

It doesn’t seem possible that we are halfway through the year already…where does the time go?

However, June is a great month for eating with the summer season and enjoying food at its tastiest and most nutritious.

Clinical Nutritionist Suzie Sawyer shares her five top seasonal foods at their nutritional best this June

SMALLER--4 Suzie Blog pic

Sea trout

Just like salmon, trout is rich in the essential omega-3 fatty acids.  We know these are widely deficient in the UK population, but are essential for heart, joint, eye, hormone and skin health and can only be obtained from the diet and supplementation. 

If you like fish, then eating sea trout is probably one of the most enjoyable ways of obtaining these omega-3s. The pinker the trout are, the more natural algae they’ve eaten, further improving their antioxidant status.

shutterstock_406836427 trout fish Aug16

They need no more than to be lightly grilled with a little butter and served with some delicious Jersey Royal potatoes (also in season) and a variety of salad vegetables.

Interestingly, some of the best sea trout is fished off the coast of Wales so do try to find some of our local produce if possible.  However, there are also plenty of trout in European waters, at this time of year.

Broad beans

Broad beans are a great source of protein and unusually for a vegetable, L-dopa, which produces the brain chemical dopamine, important for motivation and our reward system. Broad beans are rich in immune-boosting vitamin A and vitamin C, and as with other beans are high in fibre.  Importantly, they contain phytoestrogens, plant compounds that help balance hormones, especially useful for women pre and post menopause.

Broad beans in a bowl

Whilst they may not be the first choice as a veggie with your Sunday roast, why not give them a try?  They just need to be gently boiled or steamed and served with a little butter.  Broad beans can be tough and tasteless if not eaten fresh and in season, so grab the opportunity now!

Runner beans

Another variety of bean, equally as nutritious, but certainly needing to be eaten fresh in order to enjoy their natural crisp but tender texture and delicious taste.

A portion of runner beans will provide about a quarter of our vitamin C requirements for the day and plenty of folate which is needed for energy, DNA repair and a healthy nervous system. Runner beans are also a good source of fibre to keep the digestive system in good working order.

A bunch of runner beans on a wooden background

Runner beans are a gardener’s favourite in the UK, partly because they’re relatively easy and hardy to grow but also because they provide some beautiful flowers. Additionally, they make another great accompaniment to a Sunday roast but are equally at home in a summer salad with other beans, artichokes, and mint.

Courgettes

Known as zucchini to the Americans and Italians, courgettes are essentially small marrows. Most of their nutrients are found just under the skin, hence they are always eaten with skin on (which is naturally tender).

Courgettes are rich in beta carotene, essential for the immune system and turned into vitamin A as the body needs it.  They also contain other powerful carotenoids called lutein and zeaxanthin, which are antioxidants and especially protective of eye health.

A range of courgettes

Zucchini fries are of course very popular in many restaurants. But for a healthier option why not grill and add them to salads with beans and basil? Or simply griddle with a plateful of other Mediterranean-style vegetables to really feel in the mood for summer.

Strawberries

It’s the month of Wimbledon tennis, which is another reason for strawberries being synonymous with summer.  However, their season is relatively short, and they tend to be tastier early season.

Strawberries contain some of the highest levels of vitamin C of all fruits but also provide a powerful plant compound known as ellagic acid, which helps with detoxification of free radicals, responsible for the ageing process and much more. 

a punnet of strawberries

Conversely, strawberries can be some of the most pesticide contaminated of all fruits and veggies, so do try and find some organic ones, or pick your own locally from farms that limit their use of pesticides.

However, you really shouldn’t miss out on these amazingly nutritious and delicious fruits and even if you’re not visiting Wimbledon, there really is nothing better than strawberries with fresh cream.  However, they also work well with other summer fruits such as blackberries and blueberries.

Enjoy these summer seasonal foods and their many health benefits this June.

 

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The five fruits and vegetables that should be top of the list in a vegetarian diet

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Blueberries in a heart shape

It’s National Vegetarian Week where we celebrate all that is great about plant-based diets. 

However, whatever type of diet you’re following, it should always be rich in fruits and vegetables because of their endless health benefits.

Clinical Nutritionist Suzie Sawyer shares her five favourite fruits and vegetables to help support a vegetarian diet

Broccoli

This wonderful vegetable delivers many nutritional benefits.  Indeed, there are very few people on the planet that wouldn’t benefit from eating some broccoli, and it doesn’t matter whether it’s green or purple!

Whilst broccoli is rich in a range of vitamins and minerals, its exciting claim to fame is that it’s part of the super healthy cruciferous vegetable family, which also includes cauliflower, cabbage, Brussels sprouts, and kale. These types of vegetables contain indoles which have been found to provide some protection against some of our nasty diseases.

Broccoli florets on a plate

Additionally, broccoli is high in fibre so it’s great for the digestive system, and all cruciferous vegetables are brilliant for helping the liver to detoxify.

Since its vitamin C content is lost during cooking, it’s best to lightly steam broccoli and perhaps serve with a little butter or stir fry with some garlic and toss in sesame seeds.  It doesn’t need to be complicated to get the most out of this superstar.

Beetroot

Whilst the green, leafy tops of beetroot do contain plenty of nutrients, including immune-boosting beta-carotene, it’s the roots that provide some real gems in terms of nutrients.  

Beetroots are loaded with folate, which is very protective of DNA. They also contain energising iron, and potassium which is great for the heart, plus good amounts of vitamin C.  However, more recently beetroot has been found to help with endurance sports performance.  This is down to its ability to produce nitric oxide which helps open the blood vessels and therefore encourage more oxygen to flow through.

Whole beetroots

Since beetroot is slightly sweet, it works in both sweet and savoury recipes.  As we’re coming into the summer season, why not keep it simple? Fresh beetroots can be easily peeled, diced, and quickly boiled to be used in salads with goat’s cheese. Try them mashed with chickpeas, garlic, tahini, and olive oil to make beetroot hummus. Or make them into chocolate brownies which contain half the fat of regular brownies.

Blueberries

Blueberries are naturally sweet so need no added sugar, unlike some other berry fruits. Just like most fruits and vegetables, berries are rich in immune-boosting vitamin C but it’s the presence of plant compounds called anthocyanins that make them so special.

A wooden bowl of blueberries

Essentially anthocyanins are found primarily in the pigment of the fruit which is what gives blueberries their amazing colours. Anthocyanins contain powerful antioxidants which help protect the body.  Whilst the body does have its own antioxidant systems, it’s these kinds of foods that provide the extra protection that the body really needs.

I love blueberries as a snack with a few walnuts.

Sweet potatoes

This is another ‘go-to’ vegetable for me, all year round. Sweet potatoes deliver more in terms of nutrition than white potatoes and are less starchy which helps with blood sugar balance.

Their main claim to fame above white potatoes is their orange colour which means they’re high in beta carotene. This is not only great for the immune system but helps protect the skin and hair from sun damage and oxidative damage from environmental toxins.

shutterstock_176916920-orange-sweet-potato-sept16

Additionally, sweet potatoes are high in fibre so are great for digestion.  I try and buy organic sweet potatoes if I can, lightly boil and mash them with a little butter and pepper with the skin on, so I get maximum nutrients.  Equally, they make fantastic wedges, roasted in the oven in a little olive oil and salt.

Carrots

There are many wonderful benefits to carrots, but they are also so easy to include in the diet as a snack or an easy vegetable side. Carrots are high in lycopene which is great for the heart; in a diet without heart-healthy omega-3s from oily fish, this is important.

Carrots are also rich source of beta carotene.  All the carotenoids are powerful antioxidants, but they specifically protect the eyes against free radical damage.  Importantly, beta carotene is turned into vitamin A in the body as it’s needed, which is also essential for eyesight and especially night vision.  It’s the reason why carrots are said to help you see in the dark; it’s not a myth!

shutterstock_250834906 carrots July16

Unlike most vegetables, carrots provide more nutritional benefit when cooked than raw as it helps to release the beta carotene. Additionally, if carrots are eaten with fats – carrots and hummus make a great snack – or with some meat or fish, the fat-soluble beta carotene is better absorbed.

So why not add some of these delicious fruits and vegetables to your diet and reap the nutritional benefits!

 

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Five seasonal fruit and veg stars to add to your diet this Spring

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Close up of a woman holding a bunch of fresh asparagus

Eating seasonally means eating foods, especially fruits and vegetables, when in season, just as nature intended.  Nature is of course extremely clever, and it knows what the body needs at what times of the year. 

It also makes sense to eat seasonally from an economic and environmental perspective too.

So, what’s in season right now?

Clinical Nutritionist Suzie Sawyer shares her five favourite fruits and vegetables to enjoy.

 

Rhubarb

shutterstock_552099742 rhubarb Apr17

Interestingly, whilst we might think of rhubarb as being a fruit, it’s actually a vegetable!  Obviously, that doesn’t change its nutritional offerings which are certainly worth exploring.

As with all fruits and vegetables, rhubarb is packed with immune-boosting vitamin C, also needed for energy production.  Vitamin C is also one of our most powerful antioxidants which helps protect the body from free radical damage and in turn, the ageing process.

shutterstock_577640623 strawberry and rhubarb crumble July17

Rhubarb is a great source of fibre which is essential for keeping the digestive system running smoothly.  It’s quite sharp in taste so if it’s going to be used in sweet dishes, it might need a lot of sugar.  A rhubarb and apple crumble is great as a treat, but it might be worth thinking of using rhubarb in savoury dishes, perhaps as a tart sauce with duck.

If you’ve not tried rhubarb before then it’s health and taste benefits are well worth exploring.

Kale

shutterstock_192761054 bowl of kale Apr15

A member of the cabbage family, kale is often referred to as a superfood for this reason.  This super healthy family of foods contain a compound called sulphoraphane, which is very beneficial for liver detoxification.  Research also shows sulphoraphane is very protective against some of our nasty degenerative diseases.

Kale can be slightly tough if not treated kindly during cooking! The younger leaves tend to be more tender and then it can be steamed, boiled, or stir fried and used in a myriad of dishes. 

Home made kale chips in a dish

Kale makes a great snack as kale chips, grilled in a little olive oil and sea salt, or made into a soup with any vegetable of choice.   Additionally, it’s great in a stir fry or cooked on its own with garlic and toasted pine nuts.

Spinach

A bowl of fresh spinach leaves

Whilst we often think of spinach as being the best source of iron, it’s probably better for its calcium content.  Either way, spinach remains a rich source of these key minerals, essential for energy and the bones, and are best absorbed when spinach is cooked.

The good news, therefore, is that spinach is so easy to add to almost anything, as it reduces down massively when cooked.  This makes it a great vegetable to add to dishes when you’ve got vegetable ‘avoiders’ in the family!  Spinach can even be added to a spaghetti bolognaise and won’t be noticed too much.  It’s also great added to soups, stir fries, omelettes or vegetable curries.

Spinach omelette in pan on breakfast table

Spinach is also a great source of vitamin A and vitamin C which work together as antioxidants, as well as folate, essential for energy and healthy DNA.  From a cook’s perspective, it’s very versatile too.

Passion Fruit

Passion fruits

Passion fruit doesn’t exactly meet the criteria for being a local fruit but it is in season in the southern hemisphere.  Plus, it’s great for the soul to be eating foods that remind us of warmth and sunshine at this time of year. And these summer fruits are also packed with antioxidants which naturally help protect the skin from sun damage, so you’ll be getting all those health benefits too.

Passion fruit is just sweet enough to be eaten on its own, as a delicious snack or dessert treat.  However, it can be made into a coulis with other fruits, especially mango (mango chunks are easy from the freezer) or simply pureed and poured over your favourite chocolate cake as a lovely sweet treat!

Asparagus

Close up of a woman holding a bunch of fresh asparagus

As we come into April, so we come into English asparagus season.  Eating asparagus out of season you may find a lack of taste and often tough texture.  So, grab some quick because the season is short!

Asparagus is a nutritional highlight, containing more folate than any other vegetable.  Folate is essential for energy production, the nervous system, healthy red blood cell production and DNA repair.  Furthermore, asparagus, is packed with glutathione, which is essential for powering our key antioxidant enzyme system.

Grilled,Green,Asparagus,With,Parmesan,Cheese

Even better, asparagus doesn’t need to be complicated in terms of preparation; simply steam and toss in olive oil and salt, roast the same way, or serve as an impressive starter with hollandaise sauce.

Enjoy exploring seasonal fruit and veg this Spring!

 

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Suzie’s top foods to help increase your energy levels

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Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

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

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