Vitamin K

Suzie’s Five Favourite Seasonal Foods

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Woman smiling with a bowl of strawberries, holding on strawberry up to her mouth

To celebrate the change of seasons, here are my top five fruits and vegetables available in May, together with all the wonderful reasons I love them so much.

Suzie HFMA V4

Spring cabbage

Spring cabbage is very different from the hard, light green or red cabbages on offer at other times of the year. Spring cabbages have darker green, softer leaves: these guys are the first cabbages of the year.

Stewed,Young,Cabbage,With,Dill,,A,Traditional,Polish,Spring,Dish.

Just like all types of cabbages, their nutritional benefits are amazing.  As one of the members of the cruciferous vegetable family, they’re super nutritious. Cabbages are very rich in vitamin C, great for the immune system, and vitamin K which is essential for the heart and bones. Plus, all cabbages are great for liver detoxification.  And for women struggling with hormones, this process can also help with hormone balancing.  What’s not to like!

Raspberries

A rich source of vitamin C, raspberries are both delicious and nutritious.  Vitamin C is not just needed for the immune system, it’s also essential for the health of the skin, bones, and teeth. It helps the body to absorb iron from food and is also a powerful antioxidant, protecting the body from degenerative diseases.

A punnet of fresh raspberries

Raspberries also contain some vitamin E, great for the skin, which is unusual as this vitamin is generally found in vegetable oils, nuts, and seeds. Vitamin E is also a key antioxidant nutrient. Raspberries are rich in plant compounds called flavonoids which deliver so much goodness to the body. 

They make a great snack and work well with other traditional summer fruits, such as strawberries and blueberries, in a fruit salad or as part of a pavlova for a real treat.

Cauliflower

I’m a little biased, I must confess, when it comes to talking about members of the cruciferous vegetable family, which includes cauliflower! They deliver so much nutritional goodness but are also helpful when it comes to motivating our biochemistry do what it should be doing.

Cauliflower cheese

One great example of this is helping to detoxify the liver.  It’s not just the fibre content that is useful: cauliflowers also contain enzymes that help the process, plus encourage our own enzyme production.

You may find that you don’t like the sulphur smell that can sometimes come from cauliflower whilst it’s being cooked.  This is due to sulphoraphane in cruciferous vegetables that helps protect the body from some of our nasty degenerative diseases.  If we remember that, and keep the lid on the pan, all will be well!

Strawberries

Strawberries and raspberries are often thought as of similar fruits, although their nutritional profile is quite different.  Strawberries often get better ‘press’ perhaps because they are often on the menu at some traditional British events, such as Wimbledon. Plus, they are synonymous with warmer weather.

a punnet of strawberries

Whilst raspberries are slightly higher in most micronutrients, strawberries contain some of the highest amounts of vitamin C of any fruit or vegetable. And their lovely rich red colour ensures they contain loads of antioxidants too, which protects the immune system. Strawberries also contain a good amount of fibre which keeps the digestive system running sweetly.

Wild garlic

Step out into any woodland now, and the smell of garlic certainly pervades the atmosphere.  Both the dark green leaves and the bulb provide some amazing health benefits.

When it comes to foraging in the woods, it’s ok to just pick what you need but do try not to dig up loads of garlic roots.  The dark green leaves can be added to salads and are especially helpful at detoxifying the blood.

Ramson,Or,Wild,Garlic,On,A,Cutting,Board,On,A

In terms of the bulbs, their health benefits are very far reaching.  They can help to reduce blood pressure and also work as an antimicrobial in the gut, plus help to fight off yeast overgrowth.  Garlic is a natural antiviral and antibacterial plant, and also supports immune health.

There are not many savoury dishes that don’t benefit from some garlic, either the leaves or bulb. Go for curries, vegetable sides, soups, and salads.

Why not add my five favourite in-season foods to your meal plans this May?

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Everything you need to know about asparagus

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Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Asparagus which is currently in season is such a versatile vegetable: do you boil them, roast them, or steam them? The truth is that you can do all three for delicious results. Firstly, however, let’s explore their amazing health benefits, of which there are many.

Clinical Nutritionist Suzie Sawyer shares the nutritional benefits of asparagus.

Suzie HFMA V4

Asparagus provides prebiotics

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

 

Prebiotics are food for the gut. Just like us, the good bacteria inside our gut, also known as probiotics, need to be fed.  Asparagus contains inulin, a type of insoluble fibre that is not broken down in the first part of digestion but reaches the large intestine where it’s able to work its magic. This fibre is a prebiotic that feeds the good guys, especially the important Lactobacillus and Bifidobacterium strains.

Asparagus is good for the heart

CLose up of two hands making a heart shape with the sun in the background

In a world where heart disease is one of the leading causes of death, our most precious organ needs all the help it can get.  Asparagus provides a good number of B-vitamins, which together help to keep our biochemistry in good working order.

Asparagus also provides vitamin B2, vitamin B6 and folate which are important for managing an amino acid called homocysteine, of which raised levels have been implicated in heart disease.  With sufficient B vitamins (and some other nutrients), homocysteine levels can be managed.

Asparagus packs a nutrient punch

shutterstock_109104284 vitamin K Mar17

Asparagus is loaded with vitamin C, which is essential for a heathy immune system, for energy and, importantly it’s one of our key antioxidant nutrients.  This means it can help protect the body from free radical damage, partly responsible for the ageing process.

Additionally, it’s rich in vitamin K, needed for healthy blood and for the blood clotting process, which is key to our very survival. Vitamin K also works alongside Vitamin D to support bone health.

Asparagus helps detoxification

shutterstock_287322698 detox Nov15

When it comes to detoxification asparagus is beneficial for a couple of reasons.  Firstly, asparagus contains some key nutrients, including choline and the B vitamins which are needed in the liver’s normal detoxification processes.

Secondly, asparagus is a natural diuretic, which means it helps to stop water retention by gently working on the kidneys to keep everything flushed through.  Just like all our organs, the liver and kidneys work extremely hard for us, especially in the overall detoxification process, so they certainly need all the help they can get.

Asparagus may help with weight management

Close up on woman's feet on a pair of scales with a measuring tape

This is great news and there are several reasons why asparagus may be helpful if you’re watching your weight.  Clearly the fact that it can help the body detoxify is going to indirectly help with weight loss.  If we’re hanging onto toxins, this can also mean we hold onto fat.

Importantly, asparagus helps balance blood sugar levels which is another key part of effective weight management.  If blood glucose and insulin levels are spiking, then there’s a constant shunting of glucose into the fat cells, which is certainly counter-productive in this situation.  Coupled with the fact that asparagus is low in calories and fat, and the fibre content helps to keep us feeling fuller for longer, it’s certainly going to be helpful for any of us who are watching our waistlines.

How to cook asparagus

Grilled,Green,Asparagus,With,Parmesan,Cheese

The good news is that you have many options. It can be steamed, boiled, barbecued, roasted, or grilled and asparagus works with a wealth of other foods.

Asparagus can be simply roasted with a little olive oil and sprinkled with shaved Parmesan as a perfect vegetable dish, or it’s often served as a delicious starter in restaurants with a little hollandaise sauce on the side.

Enjoy this vegetable while it’s in season now and at its best.

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Five nutritional wins for hiking, biking, and all your outdoor adventures this summer

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A woman out for a walk in the hills with her arms outstretched enjoying herself

During the summer months, it’s lovely to be in the great outdoors and there’s no shortage of activities to choose from. It’s not just mental wellbeing that benefits from some fresh air and exercise, it’s your joints and bones too. 

Women especially need to be mindful of their bones after menopause, but it’s important for all of us to maintain a strong frame, so the body continues to support us into old age.  But what nutritional help do we need to support these wonderful activities?

Clinical Nutritionist Suzie Sawyer shares her top five nutritional tips for maintaining strong bones and joints for all your adventures.

Suzie HFMA V4

Protein is key

Why? The skeletal frame contains around 20% protein; hence protein is an essential macro nutrient when it comes to supporting your bones. However, it’s often overlooked in terms of its importance for all of us, not just those undertaking heavy weightlifting or body building activities.

A range of foods containing protein

Every meal needs to contain some protein, ideally from a combination of animal and vegetable sources including meat, fish, poultry, dairy, soy, grains, nuts, and eggs. Animal protein contains all nine essential amino acids that need to be eaten or taken in supplement form, whereas vegetable sources are lacking in one or more.  This can be overcome by eating a good combination of vegetable protein, for example, beans and grains together.

shutterstock_492453151 vegetarian vegan protein sources Jan17

Whichever way you choose, just be mindful of having some form of protein at every meal.  The body is constantly breaking down and repairing as part of its normal functions, so we need to keep it well fed to a ensure all repair processes happen efficiently.

Vitamin C

Whilst every vitamin and mineral is important and essential, vitamin C is one of our harder working ones, fulfilling many different roles.  It’s not only essential for a healthy immune system and as one of our key antioxidants, but vitamin C is also needed for collagen production. Collagen is the most abundant protein in the bones, muscles, skin, and tendons. It effectively provides the scaffold for strength and structure of the body.  In short, if we want to lead an active life, we need collagen!

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Whilst many protein foods contain the amino acids that make collagen, we also need vitamin C for its production. Most fruits and vegetables contain vitamin C, so you’ve got lots of choice.  In short, where there’s colour, there’s vitamin C!  Make sure to eat at least five portions of fruit and vegetables per day and more if you can.

Vitamin D

Most of us are aware of vitamin D being essential for the bones.  The main reason for this is that vitamin D metabolises calcium, also essential for the bones. The main source of vitamin D is from sunlight on the skin, which of course happens much more during the summer months.  However, many people are still deficient in vitamin D during the summer, especially if they’re using sun cream, which of course you should do to protect the skin.

Vitamin D and a sunshine symbol written in the sand

Often those of us with aching and stiff joints are lacking in vitamin D.  If this sounds like you then, it’s worth continuing with your vitamin D supplement through the summer months too.

Get fishy

Oily fish is rich in the essential omega-3 fatty acids which are needed for healthy joints. Omega-3s are used to manage the body’s natural inflammatory processes which can include pain and stiffness.  Think of them as lubrication.

Brown rice with salmon fillet amd vegetables

The best sources of the omega-3s are salmon, mackerel, and sardines, but for vegetarians, flaxseeds are a great source too.  Aim to have two tablespoons of flaxseeds each day and hopefully all your activities will run smoothly.

Eat your greens

Leafy green vegetables which includes cabbage, kale, cauliflower, broccoli, Pak choi and Brussels sprouts are loaded with nutrients, but especially vitamin K and magnesium, both needed for healthy joints and bones.

shutterstock_390988804 green leafy vegetables Dec16

The skeletal frame needs a variety of vitamins, minerals, proteins, and other nutrients but Vitamin C, Vitamin D and Vitamin K along with the minerals magnesium and calcium are super important.  Whilst lots of people turn up their nose at ‘greens’ there are so many ways of eating them which can make them more appealing: stir-fried broccoli with garlic and sesame seeds, cauliflower cheese, vegetable curry with kale, or Brussels sprouts with bacon…… the list is endless.

Whatever your chosen activity, you’ll be able to fully enjoy it with the right nutrition.

 

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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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Seasonal eating in May – five of the best fruits and vegetables

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Strawberry.,Pattern,Of,Strawberrys,On,Colored,Background.

As we come into May and things are really starting to feel like Spring, nature also provides us with an array of seasonal fruits and vegetables to tempt the taste buds and load up the body with nutrients. 

Fruits and vegetables always taste so much better when they’re locally grown and are at their best nutritionally too.  So, what’s on the menu for May?

Clinical Nutritionist  Suzie Sawyer shares her top five recommendations.

Jersey Royal Potatoes

The flavour of Jersey Royals is like no other potato! Their flavour and texture are just magnificent.  This uniqueness is purely down to the growing conditions on the island of Jersey.  Interestingly, around 99% of the crops are exported to the UK; Jersey Royals represent such an important part of the island’s economy.

A pan of just boiled jersey royal new potatoes

Their nutritional value is not really any different to any other potato.  However, all potatoes are rich in vitamin C which is easily lost during storage, hence Jersey Royals are going to retain this nutrient much better when new and in season.  Additionally, potatoes are high in fibre, so are great for keeping the digestion in good working order.

Strawberries

Strawberries look almost too good to eat!  Their beautiful red colour demonstrates the high levels of antioxidants they contain which help protect the body from free radical damage.  Just as important is the great nutrient profile strawberries deliver including vitamin C (another key antioxidant), manganese (great for the joints), folate (essential for energy and protecting DNA) and potassium (good for the heart).

a punnet of strawberriesInterestingly, one of the many antioxidant compounds in strawberries are known as anthocyanins. They are responsible for their lovely colour and also help protect the heart from any damage and keeping it beating strongly.

 

At this time of year, strawberries are beautifully sweet, so just enjoy them as they are (or with a little cream as enjoyed traditionally at Wimbledon!)

Peppers

Also called bell peppers because of their shape, they come in a variety of colours including red, orange, yellow and green.  However, it’s the red ones that have most vitamin C, potassium, and folate. Additionally red peppers are especially rich in two carotenoids, lutein and zeaxanthin which are great for the eyes and for protecting them from damaging blue light and macular degeneration.

Colorful,Peppers,Background

Another great benefit to eating peppers of whatever colour, is that they’re super-versatile.  You can eat them raw as a snack with hummus, roast them, make them into soups (tomatoes work really well alongside) or add them to chillies, stir fries or pasta dishes.

Marrow

Marrows can often look a little strange because it’s perfectly possible for them to grow to a very large size (just like other members of the squash family), but they’re certainly nutrient loaded. Although marrows are high in water content, which also makes them low in calories and fat, marrows certainly don’t skimp on their nutrients.  It’s important to eat them with the skin on as this contains good levels of immune-boosting beta carotene.

A whole marrow and slices of marrow on a chopping board

Marrows contain calcium which will help to keep bones healthy, plus vitamin C, essential for the immune system.  Marrows are also high in fibre, therefore have been found to reduce cholesterol levels.

How to cook them? They’re delicious stuffed!  Simply slice them in half, scoop out the flesh and then add a pre-prepared mixture of fried onions, peppers, garlic, chopped tomatoes, breadcrumbs and mixed herbs.  Roast in the over for around 40 minutes and you’ve got a delicious dish.

Spring Greens

Essentially spring greens are thick green leaves without the hard core often found in other types of cabbages.  For this reason, they just need to be sliced quite thinly but then there are endless options of what to do with them.

In terms of nutrient content, just like peppers, they’re high in that all important lutein and zeaxanthin but are also a rich source of vitamin K, Vitamin C, and the mineral iron.

A dish of collard greens

Spring greens work well with stronger flavours and with other vegetables, especially purple sprouting broccoli (also in season now). Just shred the cabbage, lightly boil both veggies and then stir fry with some olive oil, garlic, lemon, and sesame seeds.

Enjoy these five seasonal beauties this May!

 

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Discovering the delights and nutritional benefits of English Asparagus

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Close up of a woman holding a bunch of fresh asparagus

It is English Asparagus season again and a time to celebrate!  We know that all fruits and veggies taste better when in season, but English asparagus outshines all its competitors because its taste is simply like no other when fresh and local.

Imported asparagus in the shops year-round can sometimes be tasteless and often has a woody texture but there is nothing like fresh English!

 Clinical Nutritionist Suzie Sawyer shares the wonders of asparagus.  But hurry, as the season is short and traditionally ends on the Summer Solstice!

A nutritional powerhouse

Asparagus really packs a punch when it comes to nutritional content. Asparagus is loaded with vitamin C, which is essential for a healthy immune system, energy and, importantly, it’s one of our key antioxidant nutrients.  This means it can help protect the body from free radical damage, partly responsible for the ageing process.

Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Additionally, it’s rich in vitamin K, which we need for our bones and healthy blood, the B-vitamins for energy, and fibre to help keep the digestive system in good working order.  Importantly, asparagus is rich in glutathione which helps the liver to detoxify; it’s been found to be a great hangover remedy.  Furthermore, this little gem helps feed the beneficial bacteria in the gut which is essential for all body systems to work correctly.  It’s certainly impressive in the nutritional stakes.

What else is it good for?

Most people notice a rather unpleasant smell in their urine after eating asparagus!  However, this isn’t all bad; it’s down to the asparagusic acid in asparagus which is a sulphur compound that not only helps the liver but is great for the skin too.  Conditions such as eczema, psoriasis or rosacea may all benefit from a diet rich in asparagus.

Grilled asparagus wrapped in parma ham

Another little-known fact is that asparagus is a natural diuretic, so it can help if you’re suffering from any kind of water retention.  This also works as part of the body’s natural detoxification processes.  And interestingly, people often eat lots of asparagus as part of an effective weight loss plan. It’s certainly a win-win with asparagus

How to cook it

There’s not much you can’t do with asparagus.  It can be steamed, boiled, barbecued, roasted or grilled and works with a wealth of other foods.

Grilled,Green,Asparagus,With,Parmesan,Cheese

Asparagus can be simply roasted with a little olive oil and sprinkled with shaved Parmesan as a perfect vegetable side, or with some cubed feta and chopped walnuts. It works with any form of pasta dish, especially with garlic prawns and spaghetti. Or try it freshly steamed and added to a salad or roasted on top of cheese on toast.

shutterstock_545808604 asparagus and egg May17

Why not start the day with a protein and detox punch?  Asparagus works really well lightly steamed with eggs (think about runny eggs for dipping) or roasted with a poached egg on top.  Eggs are high in protein, containing all the essential amino acids, but also help with liver detoxification as they’re high in sulphur too. Certainly, a powerful hangover recipe.

A bowl of watercress soup

Soups are brilliant because they retain all the nutrients when the ingredients are cooked.  Asparagus soup is a nutritional winner when made using fried garlic, shallots, spinach and vegetable stock. Garlic and shallots are brilliant for feeding the good gut bacteria, and spinach is loaded with energising folate, iron, and bone-loving calcium.  Even better, it’s really quick to make and will easily keep in the fridge.

So why not pick up some English asparagus today and enjoy this delicious vegetable at its best.

 

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Five foods to feed your brain

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A range of vegetables to represent fibre in the diet

It’s no secret that I talk about vegetables a lot! In fact, I frequently talk about them in terms of their varied and beautiful colours providing the amazing array of nutrients the body needs to stay healthy.

They are actually some of the most nutrient dense foods on the planet, gifted to us from nature, packed with vitamins and minerals, plenty of antioxidants and many other beneficial plant compounds too.

There are so many to choose from but this National Vegetarian Week I have picked my top five:

Broccoli

Did you know that one cup of broccoli has as much vitamin C as an orange? Which is great but it’s not the main reason why I rate broccoli’s health benefits so highly. Broccoli is part of the healthy family of cruciferous vegetables which contain a sulphur compound called sulforaphane.  Essentially, sulforaphane helps the liver to detoxify, is great for supporting brain health and importantly, is known to help protect the body from degenerative diseases.

Broccoli florets on a plate

Broccoli is also rich in folate, vitamin B6 and vitamin B12.  These three nutrients work as a triad in many key biochemical reactions throughout the body, especially when it comes to the brain, hormone, and energy levels.  The list of positives goes on and on with broccoli; try to eat some at least two or three times a week.

Sweet potatoes

Available in both orange and purple varieties, the purple type has even more antioxidants than its orange counterpart.

shutterstock_222440302-purple-sweet-potato-sept16

If you are trying to lose weight but feel the need for some carbs, then sweet potatoes are a great option as they don’t have such an impact on blood sugar balance.  Even better, whatever their colour, sweet potatoes are rich in beta-carotene, which is an antioxidant, and is also turned into immune-boosting vitamin A in the body, as needed.

Sweet potato wedges are a real go-to veggie for me!

Brussels sprouts

I know they’re not enjoyed by everyone, but I genuinely love them!  If you’re not a fan of Brussels sprouts, have you tried them with some bacon bits which helps to reduce some of their slightly bitter taste?

Just like broccoli, being part of the cruciferous vegetable family, Brussels’ health benefits are far-reaching. They are high in vitamin K which is essential for the bones and heart, vitamin C and folate, and are especially rich in fibre. 

shutterstock_179527487 basket of sprouts Nov15

The daily recommended amount for fibre intake is around 30g; most people manage only about 8 grams, which can have an impact on your digestive system not working as efficiently as it could. Many of the plant compounds in Brussels sprouts also help manage pain and inflammation throughout the body which can be caused by many different health issues.  Go on, give them another try!

Onions

Onions are fairly easy to include in the daily diet because they add so much flavour to so many dishes.  They’re especially helpful at this time of year because onions are high in quercetin which helps reduce histamine levels.  Hay fever sufferers, take note!

Red,Onions,On,Rustic,Wood

Onions are also rich in flavonoids – powerful antioxidants which have so many beneficial effects on health and are especially protective against heart disease.

Don’t hold back with onions; add them to stir fries (spring onions have the same benefits), soups, curries, pasta dishes or with other roasted vegetables.

Carrots

Whilst carrots don’t quite contain all the pizazz of the cruciferous veggies, they’re certainly in my top five because they do have great health benefits and they’re so versatile too!  Interestingly, although carrots are often eaten raw, their beta-carotene content is better released when they’re cooked.

shutterstock_250834906 carrots July16

Whether you eat them raw or cooked, carrots still contain loads of fibre, heart-loving potassium, and immune-boosting vitamin C.  If your kids love raw carrots, you’ll still be providing them with some great nutrients.

I love all vegetables and try to eat as much variety as possible.  And always remember – colour = nutrients.  Enjoy!

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Seasonal eating: what to eat in April and May

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Fresh,Green,Asparagus,Pattern,,Top,View.,Isolated,Over,Green.,Food

Many of us like to know what’s on trend. Likewise, keeping up with what’s in season when it comes to food can have a great impact on our diet and health. 

Unlike other consumer goods, these foods come back into season year after year so that nature can provide the body with what it needs at the right time of year.

Clinical nutritionist, Suzie Sawyer, shares her five favourite in-season foods this Spring.

Asparagus

From a nutritional perspective asparagus is particularly rich in folate, the food-form of folic acid, which is great for energy and producing healthy red blood cells.  In fact, a 100g portion of asparagus produces around three-quarters of the body’s requirement for folate each day, so your energy levels will be supported.

Additionally, asparagus is rich in vitamin C and vitamin E which help support the immune system, together with beta-carotene, also great for immunity.  It’s high in vitamin K which is needed for blood clotting, strong bones, and a healthy heart.

Grilled asparagus wrapped in parma ham

Asparagus is delicious lightly steamed and served with some hollandaise sauce. Another really easy way with asparagus is lightly roasted with a drizzle of olive oil, salt and pepper and garlic or tossed with some parmesan cheese.  And for real simplicity, just pop it onto the barbeque sprinkled with a little salt and pepper.

Even better, it’s on many restaurant menus right now, so enjoy it whilst you can!

Spinach

Spinach has a slightly bitter taste which can be off-putting for some people. However, it’ what you put with it that makes all the difference. Spinach is a nutritional powerhouse and can also be added to many dishes to increase nutrient content without being too overpowering.  A good example of this might be a lemon risotto with prosciutto, where other flavours are strong, and spinach doesn’t conflict.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,BoardNutritionally, spinach is packed with immune-boosting beta-carotene and vitamin C (and we need to protect the immune system all year round), plus energising folate. It also contains iron and plenty of health-protective antioxidants.

Plaice

 

Whilst it’s a fairly humble white fish in terms of taste, plaice is still as popular as ever in the UK.  Hopefully you can find some that’s been caught in our waters at this time of year.

Sea,Bream,Fillet,With,Tomatoes,,Green,Olives,And,Capers

Plaice is tasty, moist, fleshy, and high in protein.  As with all white fish, it’s also low in fat and rich in the trace mineral iodine which is frequently lacking in the UK diets and is essential for thyroid function.

For a super-easy and nutrient-rich meal why not tray bake plaice with spinach, olives and tomatoes, for a real Mediterranean treat.

Jersey Royal potatoes

The people of Jersey certainly know a thing or two about growing the most delicious potatoes as they’ve been doing it for over 140 years! It’s all about the soil, climate and careful farming methods that make these potatoes so unique in terms of taste and texture.

Summer,Salad,With,Potatoes,,Green,Beans,,Asparagus,,Peas,And,Radishes

From a nutritional perspective, they are no different to any other potatoes being rich in vitamin C, the B vitamins and fibre.  Plus, the skin is generally eaten with Jersey Royals as it’s so soft, so the fibre content increases.

For the simplest of recipes, enjoy them with a fresh tuna steak salad with hard boiled eggs and, of course, some spinach leaves!

Spring onions

As with all onions, spring onions are packed with flavonoids – plant compounds that provide much nutritional goodness, including antioxidant support. They’re also high in vitamin C, B-vitamins, and fibre.

Pile,Of,Fresh,Spring,Onion,On,Wooden,Table

Spring onions can be added to many dishes to provide some additional flavour without overwhelming the recipe, as can often happen with larger onions.  For example, they’re great added to mash and cheese. Spring onions are also great in stir fries and work really well with ginger, garlic, chopped veggies, and any type of protein.

So, why not get into the habit of eating more seasonally and benefit from eating flavoursome food at it’s best when nature intended.

 

 

 

 

 

 

 

 

 

Stay well.

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Seasonal Eating: what to eat this spring

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Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Spring is my favourite time of the year!  Everything feels fresh and new, the days are longer and brighter and there is a great sense of looking forward to summer and being outdoors more.

Importantly too, spring brings some great foods, and they are some of my favourites.

Let me share these delicious spring foods with you as well as the nutritional and health benefits they provide.

 

Strawberries

Whilst we tend to associate strawberries with the summer and Wimbledon, they actually start coming into season during springtime.  Not only do they taste delicious, especially if you buy them freshly picked from a farmer’s market, they have some amazing health benefits too.

Strawberry.,Pattern,Of,Strawberrys,On,Colored,Background.

The rich dark pigments of strawberries signal that this fruit is loaded with protective antioxidants. Whilst they offer a wide range of benefits, they’re especially good for heart health.  Additionally, they help regulate blood sugar balance so are great if you’re wanting to lose weight, and their polyphenol content helps prevent unwanted diseases.

I love them just as they are but they’re also great with a little natural yoghurt, making a perfect breakfast and start to the day.

Asparagus

For some reason, asparagus isn’t everyone’s favourite vegetable.  Perhaps it’s because I know the wonderful health benefits of asparagus that makes me love it more! It’s high in antioxidants, immune boosting vitamin C and vitamin E, plus vitamin K which is needed for healthy bones and blood.

Fresh,Green,Asparagus,Pattern,,Top,View.,Isolated,Over,Green.,Food

I often recommend including asparagus in your diet because of its prebiotic fibre, feeding all the good bacteria that works so hard in the gut to keep us healthy. However, I also love the taste of asparagus, but only when it’s in season, otherwise it can be tough and tasteless.

Asparagus is great barbecued with halloumi cheese, or simply steamed, drizzled with a little butter, and sprinkled with Parmesan cheese.

Celeriac

Whilst I adore celeriac, I don’t eat it often enough because it’s not that easy to prepare!  In fact, its often called ‘the ugly one’ because of its knobbly appearance.  However, if you’ve got a sharp enough peeler, preparing celeriac is not difficult. It can then be boiled and mashed or blended into soups or casseroles.  Whilst it’s closely related to celery, the taste of celeriac is much more palatable and nuttier.

Celeriac

Celeriac has an impressive nutrient profile, being low in fat, but high in immune-boosting vitamin C and vitamin B6, together with vitamin K and manganese for great bone health. What’s not to love!

Crab

Crab is, of course, a strong-flavoured fish but is very versatile, so can be used in many ways.  Freshly caught and prepared, it is a real treat, especially if you eat it in places traditionally known for their crab. Cromer crab is a certainly one of my favourites!

Crab,Meat,Fried,Basil,On,Orange,Color,Background

Whilst it’s fairly low in fat, crab does contain good amounts of the super-healthy omega-3 fats which are essential for the heart, joints, heart, eyes, hormones, and skin. Crab also contains plenty of vitamins, minerals, and protein so it will keep you feeling fuller for longer.

Spring Lamb

Whilst I don’t eat much red meat, lamb is certainly top of my list and the taste of spring lamb is especially delicious. As with all red meat, lamb is a great source of iron, so really helps my energy levels. Plus, it’s high in B-vitamins, again great for energy, but also immunity and is a fantastic source of protein.

Lamb

Eating sufficient protein throughout the day, from a range of sources, is essential to keep blood sugar levels in balance.  Protein becomes even more important as we get older to help keep bones strong and prevent muscle wastage.  Losing muscle mass doesn’t need to be a ‘given’ as we age if we take good care of protein intake.

Easter is synonymous with lamb and is certainly a popular choice in many homes as a traditional roast on Easter Sunday.  Cook with plenty of fresh rosemary which is loaded with protective antioxidants, and garlic which is great for digestion and the immune system too.

I really hope you’ll love these spring foods as much as I do!

Stay well.

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Create your healthiest festive menu yet! Top tips for your Christmas Dinner

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A family eating christmas dinner

When it comes to Christmas menus, they are often a mix of healthy and not so healthy dishes; it is the season of treats after all!

However, there are so many foods on the traditional festive menus that are great for supporting wellbeing. Even better, they are delicious!

 

Clinical Nutritionist Suzie Sawyer shares her five delicious and healthy festive foods.

Turkey

Turkey has more nutritional benefits than chicken in many respects. Importantly, it is higher in protein and lower in fat than chicken. However, with both meats, it’s important to avoid eating the skin as this is where most of the fat sits and there are no further benefits to eating it (apart from the taste of crispy skin which many of us love!)

Roast Christmas turkey

From an immune-boosting perspective, turkey contains one third more zinc than chicken, and this is especially rich in the dark meat. Turkey also provides all of the energising B vitamins, together with potassium which is great for the heart, and phosphorus which is essential for healthy bones. There’s no need for any guilt when loading up your Christmas meal plate with turkey!

Red cabbage

Any vegetable or fruit that is deep in colour is rich in nutrients, and red cabbage is no exception. Red cabbage is loaded with disease-preventing antioxidants.

Red cabbage stewed with apples

However, all cabbage provides a plethora of nutrients including vitamin C, vitamin E and vitamin K. Uniquely, cabbage also contains a compound called S-Methylmethionine which has been found to help heal stomach ulcers and soothe pain in the gut. And if you’re struggling with acid reflux during the festive season, which is very common, then drinking raw cabbage juice will certainly help. However, there’s no problem with adding some beetroot and apple to make the juice more palatable and even healthier.

Red cabbage makes a delicious addition to any Christmas menu, prepared with apples, raisins, cinnamon, and bay leaves.

Parsnips

No Christmas menu is complete without the addition of parsnips. This slightly sweet root vegetable can be eaten instead, or in addition to, potatoes and provides a great source of fibre. Parsnips are also rich in folate, essential for the production of healthy red blood cells, and help support lung health. Additionally, they contain plenty of potassium which helps reduce blood pressure.

A bowl of roast parsnips

Parsnips clearly deliver on health and taste and are great roasted and flavoured with garlic, Parmesan cheese or coriander. Indeed, they also make a fabulous Boxing Day spicy soup with both turmeric and cumin providing the warming and delicious spices.

Cranberry sauce

Whilst cranberries can be rather sharp and sour in taste, used in cranberry sauce they certainly come alive. And they still deliver on health, providing plenty of anthocyanins – antioxidants that protect the liver from free radical damage. Even better, these antioxidants also have a protective effect on overall health.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Cranberries are also well-known for their ability to help prevent and treat urinary tract infections because they stop any bacteria from hanging around internally.

Every turkey needs some accompaniments and cranberry sauce provides a very worthy and healthy partner.

Chestnuts

No nut conjures up feelings of Christmas more than chestnuts! If you’re lucky enough to have an open fire, then you can’t miss out on roasting these delicious nuts. And once they’re roasted, chestnuts are certainly easier to extract from their outer shell.

Chestnuts are naturally rich in immune-boosting zinc, energising iron and bone-loving manganese. They are also rich in complex carbs so will certainly hit the spot if you’re feeling in need of a snack between meals.

Roasted,Chestnuts,On,An,Old,Board.,Selective,Focus.

 

Of course, chestnut is the main event in chestnut stuffing which can quite happily be vegan with the addition of mushrooms, onions, garlic, oregano, and sage. All these additional ingredients provide immune-boosting antioxidants, and plenty of warming herbs to help protect the body against any nasty viruses floating around.

And chestnuts don’t just need to feature in savoury recipes; they work really well with chocolate made into a cake or as a cream to pour over some decadent poached pears (also now in season).

So, enjoy your festive feast and include some of these health-giving foods for an extra wellbeing boost!

 

Stay well.

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