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.

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Seasonal nutrition: what to eat in August

People enjoying al fresco eating in the summer

Eating seasonally offers many benefits, mainly because produce is tastier when eaten at the time nature intended.  Indeed, British strawberries have been particularly delicious this year. 

So, what’s in season right now which will also deliver some amazing nutritional benefits?

Clinical nutritionist, Suzie Sawyer, shares her five top seasonal foods to enjoy now.

Runner beans

A perennial favourite for any keen gardener, the best time to eat runner beans is freshly picked otherwise they can become tough and chewy.  And whilst they might seem like a British traditional late summer vegetable, runner beans are actually native to Mexico and Central America.

A bunch of runner beans on a wooden background

As with all beans, runners’ deliver some good quality protein and dietary fibre, plus useful amounts of magnesium and copper (great for the muscles and joints), and energising iron.  Unlike many vegetables, they are not especially rich in vitamin C but do provide plenty of other powerful antioxidants including various carotenoids.

From an enjoyment perspective, there’s simply nothing better than pairing runner beans with some delicious roast lamb (also on good form right now).

Aubergine

Also called eggplant, they are loaded with vitamins, minerals and polyphenols which are powerful antioxidants, helping scavenge free radicals. Interestingly, latest research has focussed on a particular antioxidant found in aubergines called nasunin, which is found to be especially protective of the brain.  Aubergines provide good sources of vitamin B6, useful for hormone-balancing and vitamin K, great for heart health.

A colourful grilled vegetable salad with aubergine

In terms of preparation, aubergines can generally be eaten with the skin-on so are super-easy to roast, along with red peppers and onions. They can be made into the ever popular babaganoush with garlic, lemon and tahini or used in many traditional Mediterranean dishes, including ratatouille.

Watercress

Watercress was a favourite of the famous Greek doctor, Hippocrates, due to its high mineral content; it has more calcium per 100 grams than a glass of milk (although you’d need to eat a fair amount!)

Just like spinach with its powerful green leaves, watercress delivers plenty of health-giving chlorophyll (otherwise known as the green food of life), plus immune-boosting vitamin C and the mineral manganese for a healthy nervous system.

A bowl of watercress soup

Watercress adds a delicious peppery taste to salads, helps balance the richness of a steak or makes a delicious soup.  Enjoy!

Beetroot

Truly a vegetable where you get plenty of ‘bang for your buck’, beetroot is low in fat but high in wonderful nutrients. Interestingly, whilst the edible leafy tops were used medicinally in ancient times, it’s generally the red root that’s eaten.  And unlike many other vegetables,  freshly boiled beetroot has higher levels of most nutrients than raw, including heart loving potassium.

Beetroot and goats cheese salad

However, fresh raw beetroot juice does provide a great source of vitamins and minerals and is often used as a tonic.  It’s also useful for athletes and has been found to help aerobic performance.

At this time of year, when they’re freshly harvested, there’s no better way than eating beetroot grated in salads with some feta cheese to compliment the flavours.

Raspberries

Second only to blackberries in terms of their health benefits, raspberries provide very high levels of vitamin C. Raspberries became super-famous when it was discovered they could possibly help with weight management, hence raspberry ketones were developed.  It was found that they helped stop the production of our fat-digesting enzyme, lipase, hence less fat was digested and absorbed.  Raspberries certainly help balance blood sugar levels which will also help with weight management.

A punnet of fresh raspberries

Why not get your day off to a flying start by adding some to your low-sugar morning muesli with some natural yoghurt?  Raspberries are also great on their own as a dessert with some freshly chopped mint.

So, make the most of the this seasonal and nutritious produce whilst you can!

Stay well.

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Summer skin health: five delicious foods to nourish yours from the inside out

Close up of a woman's head and shoulder from behind on a beach to represent summer skin

Many of us will be enjoying some summer sun right now, whether venturing abroad or making the most of pleasant temperatures here on a staycation in the UK. 

But wherever you are enjoying the sun, our skin can often become rather dry and dehydrated during the summer months which is why nourishing from within is so important.

Clinical Nutritionist Suzie Sawyer shares her five favourite foods to help your skin glow all summer long!

Guava Fruit

Guavas contain some of the highest amounts of vitamin C of all fruits and vegetables.  This is key for healthy, glowing skin because vitamin C is essential for the production of collagen, our key structural protein.  Whilst most of us love the warmth and feeling of the sun on our face, the sun’s rays are extremely damaging to the skin and can accelerate the ageing process.

Close up of whole and halved guava fruit

Since collagen helps prevent wrinkles, guavas could become your go-to fruit this summer.  The tough outer skin is bitter, but the flesh inside is deliciously sweet and creamy.  They partner really well in fruit salads with berries and kiwis.  And the seeds are perfectly edible – also loaded with vitamin C.

Eggs

Eggs are a great source of protein – another collagen booster. They are also high in one of our key skin-loving vitamins, biotin.  Biotin is a really busy vitamin, needed for many metabolic processes, including healthy skin.  Importantly, it helps metabolise fatty acids, enabling skin to retain structure and moisture. No wonder biotin is often referred to as the ‘beauty vitamin’!

A topped boiled egg in an egg cup

Eggs are extremely versatile but always make a great breakfast choice because of their high protein content, which will keep you feeling fuller for longer – yet another bonus!

Avocados

Any plans for ensuing you have beautiful glowing skin should include the acknowledgement of avocados; they are synonymous with healthy skin.  There are two key reasons for this; firstly, they contain the highest amounts of protein of any fruit or vegetable, and secondly, they are loaded with the powerful antioxidant, vitamin E.

Avocado on rye toast showing healthy breakfast

Those watching their weight often avoid avocados. They do pack a punch calorie-wise, but as long as you limit them to no more than three a week you should be fine. Avocados also make wonderful face masks, leaving the skin soft, glowing and refreshed.  And because they make such a delicious addition to salads, eating avocados always conjures up thoughts of summer, whatever the weather.

Pomegranate seeds

Pomegranate seeds are rich in powerful antioxidants called anthocyanins. These can help protect the skin against free radical damage (including that caused by the sun) and also prevent the ageing process.  Pomegranate seeds are also really high in ellagic acid (also found in some berries) and has been studied for its ability to help prevent wrinkles developing. Even better, it protects the skin’s natural collagen from being broken down by over-exposure to the sun.

Bowl of pomegranate seeds and a side salad

Pomegranate seeds work as well in sweet dishes as savoury ones.  Think chicken, couscous, salads or homemade muesli, to get your morning off to a flying start!

Carrots

Carrots provide some of the richest sources of beta-carotene, a super powerful antioxidant.  Specifically, beta-carotene has been studied in relation to its ability to prevent damage from the sun to the skin. The body converts beta-carotene into Vitamin A – also known as retinol – which is a common ingredient in many skincare products.

Carrots being cooked on a griddle pan

Clearly, carrots need no introduction for their wealth of uses in dishes.  However, during the summer months there’s nothing better than chopping up a plate of crudités with carrots, peppers, cucumber, some toasted wholemeal pitta bread, with some delicious dips, for a great al fresco starter.  And your skin will love it too!

When it comes to skin, what happens within is actually more important than what happens on the outside. So, nourish yours well this summer.

Stay well.

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Get back to nature this ‘Love Parks Week’

Woman walking through a forest glade

It’s ‘Love Parks Week’ and thankfully now all the parks are open again, we can enjoy them at their very best, whilst remembering to socially distance of course!

Spending time outdoors is so important for our physical and mental wellbeing.

Clinical nutritionist Suzie Sawyer shares her five best tips for enjoying our beautiful parks to the full.

Manage your allergies

For many of us who suffer with hay fever, the summer season is bittersweet when pollen levels are especially problematic.  Avoiding grass pollen is the most effective solution but it means missing out on so much.  However, there are certain steps you can take that will make your time in the parks more enjoyable.

CLose up of woman blwoing her nose surrounded by flowers to represent hay fever

Any allergic response in the body involves an immune reaction so it’s important to keep your immune system in good shape.  Make sure you’re taking a vitamin D supplement and eat plenty of fruits and vegetables, which are loaded with immune -boosting nutrients.  Bananas have been found to be especially effective for hay fever sufferers, so try to eat one about four times per week.

Additionally, the mineral magnesium (also rich in bananas) helps calm the airways so make sure you’re eating plenty of leafy greens, whole grains, beans and almonds.  Additionally, bromelain, the protein found in pineapples, has strong anti-inflammatory properties but is actually most effective taken in supplement form. It’s readily available in health food stores.

A bowl of cut up lineapple next to a whole pineapple

If you find your eyes are sore after being outside in the park, change all your clothes when you come home, wash your face and lie down in a darkened room with some cucumber slices on your eyes.  Hopefully, you’ll feel refreshed after 20 minutes or so.

Go easy on the sun

Most of us love to feel the warm sun on our skin.  Plus, it also helps top up our vitamin D levels, which are essential for the immune system.  However, do try and be sun aware and wear a minimum of an SPF-30 sunscreen to help prevent burning and premature aging.

Close up of a hand with sun tan lotion in the shape of a face

Beta-carotene, rich in carrots, sweet potatoes, tomatoes, and other red, orange and yellow vegetables, is a very powerful antioxidant which helps protect the skin against sun and other free-radical damage.  Whilst it won’t stop the skin burning, it will help minimise the sun’s more aggressive effects.

Put something different in your picnic basket

When packing up a picnic for a day out, we often tend to include the same foods without really thinking about it.  Why not make this week one where you opt for something different?

Instead of making ‘traditional’ sandwiches why not go for some Deli-style treats?  For example, cut some ciabatta bread in half and fill with cream cheese, salami, Mozzarella and roasted red peppers, which are rich in immune boosting vitamin C.

A bowl of homemade beetroot hummus

Additionally, beetroot hummus is a really healthy alternative to ‘normal’ hummus and it’s a great way of including this amazing super food in your diet.  All you need to do is blend some cooked beetroot, chickpeas, garlic, some virgin olive oil, a little lemon and some tahini.  It’s totally delicious on flatbread crackers.

Cycle your way around the park

The last few months has seen a resurgence in cycling, and it’s such a great activity for all the family.  Most parks have cycle routes around or through them and cycling is also a great form of exercise; it tones the legs, heart and butt!

Woman mountain-biking

Make sure you keep well hydrated before, during and after your cycle or day out, especially if it’s hot.  Aim to drink about 200 ml of water or lightly isotonic fluids per hour, depending on outside temperature and the intensity of your cycle.

Walking for enjoyment

Your walk around the park can be anything you want it to be – a gentle stroll or a fast-pace march.  Either way, walking is great for keeping good blood flow around the body.

Woman walking her dog

It’s especially effective if you’re trying to lose weight: try brisk walking after an evening meal – even only for 30 minutes.  The body’s insulin response is much more measured, and it helps stop blood sugar spikes which can lead to increased weight gain.

Whatever you decide to do in your park, celebrate Love Parks Week, get out there and enjoy!

Stay well.

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Plan your picnic with a vegetarian twist!

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s National Picnic Week and now it’s becoming a little easier to get outdoors, why not embrace the opportunity to get out there and eat al fresco.

Whether you’re vegetarian or not, making your picnic a plant-based delight can really give your health a boost.

Clinical nutritionist Suzie Sawyer shares five tasty picnic dishes to pack and go!

Veggie wraps

These are such a go-to ‘on-the-run’ food, but wraps are also great for picnics because they are so transportable.  If you buy wholemeal wraps, you’ll also benefit from eating more energising B-vitamins than you’d find in white wraps.

Falafel wraps

The great news is that there’s no shortage of fillings.  Why not roast up a tray of veggies; these can be prepared the night before and also eaten for dinner.  Roasting favourites are courgettes, red onion, peppers and thinly cut sweet potatoes. These veggies deliver plenty of immune-boosting beta-carotene, vitamin C and energising folate. Spread plenty of humous on the wraps (chickpeas, which are the main ingredient in humous, are a great source of veggie protein) and add some chopped falafel, together with the cold roasted vegetables and you’ve got a really filling and sustaining start to your picnic menu.

Quinoa surprise

I’ve called this a surprise because you can add what you like!  Quinoa is a staple vegetarian and vegan source of protein and also provides carbohydrates.  Quinoa contains all the essential amino acids in varying amounts and is great for anyone who can’t eat any grain derived from gluten.  Furthermore, it tastes great and is incredibly versatile!

Quinoa and bulgar wheat salad with feta

One of my favourite quinoa dishes is with grilled halloumi, chopped spring onions, tomatoes, cucumber and mint with a little olive oil, garlic and lemon dressing.  Any colourful salad vegetables will provide plenty of immune-boosting vitamin C and other antioxidants.  Another suggestion is to add goat’s cheese, beetroot and pesto.  Beetroot is one of the best vegetables on the planet for cleansing the liver and also providing plant-based iron, which can be lacking in vegetarians.

Frittata

No picnic is complete without frittata.  It’s another dish that can be easily made the night before and stored in the fridge. Frittata is a really filling picnic dish and eggs, its main ingredient, are another great source of protein.

Spinach and mushroom frittata

All you need are some eggs, cooked potatoes, onions, red peppers and peas.  You can actually add whatever happens to be in the fridge – try spinach and mushrooms – and it’s a great way of including additional fibre and, most importantly, colour into your picnic.

Pasta slaw

If you’re looking for an easier option than normal ‘slaw’ which does require quite a lot of chopping, using pasta as the base is a whole lot easier and will keep everyone filled up for longer.  Just use wholemeal pasta which helps balance energy levels and, hopefully, avoids the afternoon slump.  You don’t want to be missing out on the picnic fun!

Bowl of pasta salad

Penne pasta is great for this dish so prepare some and cook until its al dente.  When cold, add some chopped celery, apples (they don’t need to be peeled), spring onions, a few walnut halves and raisins.  If you’re trying to reduce fat load then making the dressing with natural yoghurt, white wine vinegar and mustard is a great protein-rich alternative to mayo.

Chickpea Salad

We know that chickpeas are a wonder food.  As well as being the main ingredient in houmous, they’re a great source of protein for vegetarians or carnivores alike.  Plus, they’re packed with phytoestrogens, so anyone struggling to balance hormones should include chickpeas regularly in the diet.

Chickpea salad with feta

For this picnic delight simply use a can of chickpeas, a can of kidney beans, chopped avocado, cucumber, red peppers, and feta cheese, flavoured with your favourite salad dressing and chopped coriander.  This dish is loaded with protein, fibre, energising B-vitamins, healthy monounsaturated fats, and skin-loving and immune-boosting vitamin C and vitamin E.

All these dishes are super-easy to make in advance, so you just need to pack up your basket and go!

Stay well.

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Five seasonal foods to start your summer

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

The summer solstice on 20th June officially marks the start of summer, although with such a hot May you could be forgiven for thinking it has been here for a while! 

With the onset of summer, nature brings a further array of deliciously healthy and nutritious foods to enjoy.

Clinical nutritionist Suzie Sawyers shares her five favourites.

 

Courgettes

More romantically named zucchini by the Italians and Americans, courgettes are a great and versatile summer food.  They’re a type of small, young marrow with tender edible skins.  As with most fruits and vegetables, many of their nutrients are actually found just under the skin hence they’re best eaten with the skin on.

A range of courgettes

Courgettes are a good source of beta-carotene which is turned into immune-boosting vitamin A in the body as needed.  As with other ‘green’ vegetables they also supply a particular carotenoid, zeaxanthin which is great for the eyes.  They’re also a good source of immune-boosting vitamin C and brain-boosting folate. Folate is essential for good functioning of the nervous system which is really useful especially right now when many people are struggling with anxiety.

Courgette linguini

One of the loveliest summer recipes is grated courgette with linguini, lemon juice, garlic, basil and chopped chilli peppers; it makes a fantastic al fresco treat!

Artichoke

It’s not always a go-to vegetable as it’s slightly trickier to prepare.  However, why not change things up a little and benefit from its wonderful taste and health benefits? As an additional benefit, artichoke often conjures up thoughts of the Mediterranean which we might not be able to visit for a while.

Close up of artichokes

Artichoke is prepared by discarding the outer toughest leaves to get to the heart. It can then be sliced and either grilled or boiled and served with lemon butter or hollandaise sauce.  Alternatively, it can be bought ready prepared and added to pizzas, salads or pasta dishes.

Artichoke pasta dish

Artichoke’s main health benefits seem to be from its potential to support liver function and reduce cholesterol levels.  It also helps feed the friendly gut bacteria, a good balance of which is essential for overall wellbeing.

Watercress

Another green super food, watercress is one of the healthiest salad vegetables with a distinctive peppery taste.  In traditional medicine it was used as a kidney and liver detoxifier, just like other members of the cruciferous vegetable family.  Furthermore, it’s a great source of minerals especially iron, as well as beta-carotene and vitamin C.

A bowl of watercress soup

Watercress makes a great summertime soup with Jersey Royals (also in season right now). It is also great in salad with rocket and Parmesan or with other strong flavours such as orange.

Wild Sea Trout

It’s important to look for ‘wild’ which naturally contains astaxanthin (a powerful antioxidant, and the reason for the dark, pink colour), plus the flavour is vastly better than in its farmed counterparts.  Some of the best wild sea trout is caught off the Welsh coast, although it’s also fished in European waters.

Trout with lemon wedges and herb

Sea Trout is an excellent source of super-healthy omega-3 fats which are needed for the heart, brain, skin, hormones, and joints.

Trout fish fillet with salad

At this time of year, sea trout is absolutely delicious cooked on the barbecue and also works well marinated with orange dressing.  It makes a wonderfully healthy summer meal alongside Jersey Royal potatoes and plenty of salad leaves.

Aubergine

Another vegetable we often associate with the Mediterranean, especially Greece, is aubergine (also known as eggplant).  Interestingly, it’s also widely grown in the UK. Aubergine is still widely used in traditional Ottoman dishes such as Imam Bayildi (aubergine stuffed with onion, garlic and tomatoes). The deep colour of its skin signifies plenty of anthocyanins – powerful antioxidants that help protect the body against degenerative diseases.  Aubergine also contains plenty of fibre and folate.

A colourful grilled vegetable salad with aubergine

Aubergines are a great summer food because they’re delicious chargrilled and added to other roasted vegetables or in a salad with roasted tomatoes and feta cheese.  The only downside is that they tend to soak up plenty of oil so do make sure you use healthy olive oil so at least you’re getting some heart-health benefits.

So, enjoy the amazing colours, tastes and nutritional benefits the new summer season brings.

Stay well.

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Enjoy alternative healthy barbeque foods this bank holiday

Tofu skewers with other vegetables on a barbeque

It’s National Barbecue Week, celebrating all that’s delicious and fun about eating in the great outdoors.  However, it’s also a great excuse to try some new recipes rather than just resorting to the traditional barbecue staples of meat burgers and bangers! 

With so many delicious and nutritious grills and sides to choose from, why not explore some barbeque alternatives?

Clinical nutritionist Suzie Sawyer offers five suggestions for changing things up on the barbie!

Halloumi burger

If you’ve never tried this, regardless of whether you’re vegetarian or not, then you’re missing an absolute treat.  Halloumi cheese is even more delicious on the barbecue because the smoked flavour comes through.  It’s easy to cook as it stays whole and can be put into a burger bun (if you can’t resist) or simply added to delicious salads.

Halloumi on a salad

As with all cheeses, halloumi is high in fat and also protein so you won’t need a huge portion to feel satisfied, but it will help you resist the urge to snack, which we all often do at barbecues.  Additionally, halloumi is rich in calcium to help keep your bones and teeth strong.

Quinoa and bulgur wheat salad

This super-healthy salad is great as a barbecue side because it’s loaded with protein and delicious flavours.  And for those who get bloated at barbeques with all the bread and rolls on offer, this provides some lighter carbs.

Quinoa and bulgar wheat salad with feta

The quinoa and bulgur wheat can be cooked together and then added to some onion, sun-dried tomato, chives, parsley, and feta cheese.  It tastes even better with some fresh mint, which is great for the digestive system and gives the salad a really summery feel.

Chicken skewers

Skewers are, of course, a barbecue favourite. Chicken is high in protein but lower in fat than red meat (especially the chicken breast), and the flavours really come alive on the barbecue. However, why not change up the flavouring so it’s not the same old recipe with a tasty marinade?

Marinated chicken skewers

For my favourite marinade, mix some natural yoghurt, curry powder, lemon juice and freshly chopped coriander. Coriander, just like most herbs, is loaded with goodness. Specifically, it’s great for digestive health, helps fight infections and is good for the heart, plus it always partners very well with chicken. Coat the chicken skewers in the marinade and leave in the fridge for as long as you can before grilling.

Jackfruit burger

You don’t need to be vegan to enjoy jackfruit; it’s the vegan answer to pork and pulled jackfruit has a remarkably similar texture.  Equally it can be used in recipes in exactly the same way as pork and works really well in curries.

Jackfruit burger

As with most fruits, jackfruit is a great source of immune-boosting vitamin C and heart-loving potassium, helping reduce blood pressure and manage cholesterol levels.  It’s certainly a great food choice right now.

Simply marinade the jackfruit in some barbecue sauce with garlic and onion and then place on the barbecue.  Serve in a bun with sliced avocado and tomato for a really tasty treat!

Green salads

Green salads don’t need to be dull.  The fresh flavours of green leaves work so well alongside spicy dishes – just don’t prepare it too early to avoid the inevitable wilted leaves.

This green salad is made with chopped celery – great for reducing blood pressure because it works as a natural diuretic. Try to use fresh, crisp lettuce rather than the pre-packed varieties and add some spring onions, cucumber, and avocado, plus your choice of dressing.

Green leaf salad with avocado and cucumber

This green salad is a powerhouse of antioxidants, and avocado is especially rich in vitamin E, also great for the immune system.  It’s worth remembering that even though we have a bit more freedom with the easing of some lockdown measures,  it’s still just as important to keep your immune system supported to protect the body as much as possible.

So, enjoy these easy-to-prepare barbeque recipes and give yourself a health and taste boost at the same time!

Stay well.

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Celebrate National Vegetarian Week with these top five vegetables

A range of colourful fruit and veg rainbow

It’s National Vegetarian Week, celebrating all things great about adopting a totally or predominantly plant-based diet.  However, there has also been a rise in people becoming flexitarian; still eating some animal produce but significantly increasing their intake of plant-based foods. 

Whilst all vegetables deliver wonderful health benefits, there are certainly some stars in their field.

Clinical nutritionist Suzie Sawyer shares five of her favourites.

 

Soy beans

Whilst you might not think of soy as a vegetable, it’s part of the legume family. Soya is one of the best vegetable sources of protein, therefore makes a great addition to a vegetarian diet.

Soya is widely consumed in Eastern diets but importantly it’s eaten in its fermented form in foods such as tofu, tempeh and kombucha, produced from the whole bean.  Refined forms or those that have been genetically modified should ideally be avoided.

A sack of soy beans

However, apart from their impressive protein content, soya beans are high in important trace minerals such as copper, manganese and phosphorus, essential for joints and bones.  Plus, fermented soya works on the body’s natural gut bacteria to produce bone and heart-loving vitamin K and energising folate.  There is also plenty of research to suggest soya delivers a number of cardiovascular benefits, especially raising good HDL cholesterol levels.

Spinach

Spinach is one of the most nutrient-dense vegetables on the planet. It contains around 30% protein so is great for both a vegetarian and flexitarian diet.

Spinach leaves made into a heart shape

As with all green leafy vegetables, its nutrient profile is impressive.  Spinach is also a great source of vitamin K but is probably famously known for its iron content. Vegetarians can sometimes be lacking in iron since red meat provides the most bio-available form, therefore spinach can help plug the gaps. As with any green food or vegetable, spinach is great for alkalising and detoxifying the body and is in season right now!

Asparagus

Another vegetable with good protein content, asparagus is at its absolute best right now.  English asparagus has so much more taste and ‘bite’ than at any other time of the year.  Make sure you grab some, gently steam or barbecue and serve simply, seasoned with pepper and salt and a little grated Parmesan cheese.

Close up of asparagus being grilled on a bbq

Asparagus provides plenty of energising B-vitamins, as well as trace minerals such as magnesium, frequently lacking in the Western diet.  Plus, it is known as a prebiotic food which helps feed the good gut bacteria, providing benefits to the immune system, especially important during the current situation.

Broccoli

Often referred to as a superfood, broccoli has some amazing health benefits, partly because of the range of nutrients and flavonoids it contains.  Broccoli has some of the highest amounts of antioxidant and anti-inflammatory compounds.  Plus is helps improve liver health by stimulating detoxification processes and antioxidant compounds in the liver.

Broccoli florets on a plate

Just like these other vegetables, broccoli contains some usable amounts of protein so is great for the vegetarian diet, plus it is packed full of immune-boosting vitamin C.  It can be steamed, roasted or sautéed and works well with garlic, chilli and sesame seeds for a real taste punch!

Collard greens

From the same family as broccoli, cauliflower and kale, these dark green leaves also deliver wonderful health benefits, and contain the same profile of antioxidants and other plant compounds.

A dish of collard greens

If you worry that greens are too bland, it’s all about what they’re served with. Greens work really well with strong flavours such as onions, leeks or mushrooms.  And in order to preserve maximum nutrients, taste and texture, they’re much better steamed or sautéed, perhaps with some garlic.

As with all green vegetables, collards are rich in trace minerals especially magnesium, manganese and calcium – all frequently deficient in the diet and essential for many aspects of our health.

So, embrace National Vegetarian Week and serve yourself some super health vegetables to celebrate!

Stay well.

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Growing your own: health-giving, home-grown ideas

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

Whilst we’re all rather restricted in what we can and can’t do right now. But for those with vegetable patches, pots or allotments, it’s the perfect time to be growing your vegetables.  For those of you without access to outside space, a balcony or even just a windowsill can give you the opportunity to grow some delicious and health-giving herbs.

Growing your own produce has big advantages over shop-bought as the produce is all pesticide-free and additive-free.  Importantly, time from harvest to plate can be swift, helping to keep valuable nutrients intact, and helping the planet at the same time.

This National Gardening Week, Clinical nutritionist Suzie Sawyer suggests a few things to start cultivating right now!

Broccoli

An all-round superfood, broccoli certainly lives up to its acclaim. It is very high in antioxidants provided by its vitamin, mineral and phytonutrient content. Plus, it’s great for the heart (it helps reduce cholesterol) and helps to protect the immune system. It can help to keep the digestive system moving smoothly and supports the liver’s ability to detoxify. Broccoli is also packed with lutein and zeaxanthin which are great for healthy eyes and eyesight.

Purple sprouting broccoli

In terms of nutrient content, broccoli is rich in immune-boosting vitamin C, bone-loving vitamin K and energy-boosting folate. There are so many different varieties of broccoli that you can sow right now; the purple sprouting type may have the slight edge in terms of antioxidants, which is down to its beautiful colour.

Carrots

A real mainstay vegetable, no garden should be without carrots. They are best known for their ability to help you see in the dark. This is because they are loaded with beta-carotene, which is turned into vitamin A in the body, and which is essential for eyesight.

A selection of rainbow carrots

Why not grow a rainbow variety, which means you’ll have a combination of orange, purple and white-coloured carrots?  They will all have slightly different tastes and the varied colours will deliver wonderful healthy phytonutrients.

Beetroot

If you plant some beetroot seeds now, you should have some wonderful beetroot globes available for the traditional summer salad season. However, beetroot is not only great in salads but is delicious roasted, pickled or cooked, and used in juices and smoothies.

Whole beetroots

Another superfood, beetroot is a great liver cleanser. Packed full of antioxidants, it also supports energy and is a good source of iron.  Indeed, this is probably one of the reasons it has traditionally been known as a tonic and given to people whilst convalescing. Needless to say, it’s loaded with great nutrients and is incredibly versatile in many dishes, both sweet and savoury.

Basil

Basil is one of the tastiest herbs you can grow indoors. Plus, it smells beautiful and will always remind you of the Mediterranean.  Basil makes a great accompaniment to any tomato-based dish and is an aromatic addition to salad and pasta dishes. It also great for the digestive system.

A fresh bunch of basil on a wooden board

Basil is a pretty hardy herb that prefers full sunlight and now is the time to plant your pots for readiness by July. It will also happily grow in a pot amongst other herbs if you have room.

Chives

Chives are another great small pot herb which can be grown alone or in a slightly larger pot with other herbs such as coriander and parsley.

Some chopped chives on a wooden board

A member of the onion family, chives are very easy to grow and produce some pretty and edible flowers. Both the stems and flowers are great chopped for garnishing potato salad, in scrambled egg, soups and many other savoury dishes. As with all herbs, they have been hailed for many different health issues over the years, and chives have been used as a tonic and to stimulate appetite after illness.

So, get planting!  And if you’ve never undertaken any form of gardening in the past, now could be a great time to start.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

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The wonders of asparagus

Close up of a woman holding a bunch of fresh asparagus

Asparagus is one of those vegetables that when eaten in season is magical. So, as we enter English asparagus season (which is also quite short), grab it, enjoy it and benefit from its wonderful nutritional profile. 

Whether you eat it as a side, as part of a salad or pasta dish or in a soup, asparagus is a highly nutritious vegetable worth adding to your menu right now.

Clinical Nutritionist Suzie Sawyer gives us the low-down on the wonders of asparagus this National Asparagus Day!

Asparagus was once viewed as a delicacy and also widely used in medicinal folklore as a tonic and sedative, as well as easing inflammatory conditions. Nowadays, it’s widely known as a diuretic vegetable, meaning it helps excrete sodium, an excess of which can contribute to high blood pressure.

Nutritional benefits

Asparagus has now been honoured to be part of its own family, Asparagaceae, further underscoring its uniqueness of taste and nutrient profile.

Close up of asparagus being grilled on a bbq

Around 100 different phytonutrient compounds have been found in asparagus.  These are responsible for delivering many health benefits, including having an antioxidant action.  Asparagus is rich in energising B-vitamins (especially folate, found in higher levels than in any other vegetable) and bone-loving vitamin K. It also contains immune-boosting vitamin C and vitamin E, plus a number of trace minerals including selenium which is frequently lacking in the daily diet.  Indeed, asparagus contains about 22 key nutrients, so it really is a nutritional powerhouse!

Anti-inflammatory action

Past generations were not too far off the mark using asparagus for inflammatory conditions.  Research has found asparagus contains quite a unique profile of anti-inflammatory compounds called saponins.  Inflammation is responsible for many of our degenerative health conditions as well as health niggles such as painful, swollen joints or skin complaints.

Close up of knee representing joint pain

It’s also very high in antioxidant capabilities which protect the body against aging and many serious health concerns.

What’s cooking?

Asparagus has become hugely popular in many restaurant dishes or as a side. Importantly, it needs to be really fresh as it can degrade quickly when stored and become tasteless and chewy.  The spears need to be firm, smooth and vibrant in colour (unless you’re going for the white variety!)  It’s delicious quickly steamed, drizzled with a little olive oil, black pepper and sprinkled Parmesan cheese. Or why not try wrapped in parma ham?

Grilled asparagus wrapped in parma ham

Asparagus is often traditionally served with hollandaise sauce (you can also add a poached egg) or lemon mayonnaise.  However, it works well in a traditional summer salad with Jersey Royal potatoes (also now coming into season), broad beans, peas and shallots.

Asparagus with hollandaise sauce

Asparagus is an easy addition to any stir fry. It also works brilliantly in a quiche with salmon, or in a soup.

The less time it takes from harvest to plate the better as the sugars turn to starch quickly, giving it that tell-tale hardened feel.  Much English asparagus takes only 24 hours to reach us from field to plate, hence the reason it is so sought after during these months.

What about the urine odour?

Most people will notice a distinct smell to their urine after eating asparagus which is perfectly normal and is down to something called asparagusic acid.  Some people will notice it more than others.  However, this compound is also cited as providing one of its amazing health benefits due to its function in the antioxidant pathways, so it is also doing you some good!

So, be sure to enjoy tasty English asparagus at its very best this season as well as the health benefits it provides.

Stay well.

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.

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

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock