Ginger has been a staple ingredient for millenia. It belongs to the zingiberaceae family (as are cardamon & turmeric). Originating from Southeast Asia, it is a root vegetable (rhizome) rich in antioxidant & health properties. It can be used fresh, in powder, dried, candied, preserved or in oil or juice. Its medicinal properties come from its main compound: gingerol. It also contains vitamin C & small amounts of magnesium, manganese & calcium. Benefits of ginger Anti-inflammatory Anti-nausea: pregnancy (morning sickness) or chemotherapy-related Virus fighting Anti-bacterial Reduces cholesterol Reduces migraines Prevention against diseases Support digestion Anti-bloating & anti-flatulence Relieves pain & ...

As some of you know, I now divide my time between London & lovely South of France (yes the French Riviera ! 🤩) where I am blessed to enjoy lots of sunshine but also lots of fresh food (these French markets…🥰). Lemons are part of them & in fact there is a festival for them in Menton right now. So I thought I would dedicate my “What to eat” series to them today 🍋🍋🍋 Of the citrus family, lemons are nutritious & well-known for containing lots of vitamin C & flavonoids, powerful antioxidants helping with overall health. They also contain ...

Although a fruit, courgettes are known as vegetables and are part of the Cucurbitaceae plant family. They are a type of squash & are loaded with water, making them low in calories. They contain vitamin (A, Bs & especially C, K) & minerals (iron, calcium, zinc, magnesium) as well as antioxidants (carotenoids, lutein, zeaxanthin) & fibre. Benefits of courgettes Anti-inflammatory Immune support Heat health Gut health especially digestion & bowel movements Eye health Blood sugar balance Weightloss Courgettes are a great replacement to pasta: spiralise or slice them & serve them instead of spaghetti or pasta. They are easy to ...

These bright & crunchy root vegetables are part of the Brassica cruciferous family & come in various colours, the most well-known being bright red. They are cousins of the white daikon (mooli) used in Asian cuisine (& also delicious! If you don’t know these, check your local Asian market & try them out 🙂). Radishes are a good source of sulforaphane, anthocyanins & vitamin C, antioxidants that are beneficial to health. They contain small amounts of various vitamins (B2, B3, B6, B9, K) & minerals (potassium, copper, manganese, phosphorous, calcium, zinc, sodium, magnesium). They are a good source of fibre ...

I don’t know about you but I absolutely love pears. When properly ripe, they are such a delicious, sweet & lovely taste. They also happen to be very healthy. Like apples, they come in many variety so it is up to you to try them out & find the one you prefer. Like most fruits, they are an excellent source of fibre as well as pectin & antioxidants polyphenol (especially in the skin!) & quercetin. They also contain vitamin C, K, folate & minerals such as potassium & copper, & are low in calories & high in water. Benefits of ...

Quinoa is the seed of a plant very high in nutrients. Despite not being technically a grain, it is still categorised as a wholegrain food. It is a good source of antioxidants & minerals (manganese, copper, iron, folate, phosphorous, magnesium, zinc). It is an excellent source of fibre & has a low GI (glycaemic index) so it does not spike our blood sugar levels. It is also a complete protein source, meaning it provides all the 9 essential amino acids our body needs: as such, it is an excellent protein source option for people on a plant-based diet, supporting our ...

Ok, we are nearly at the end of the season so rush to get them! Figs are nutrient-rich fruits & are just delicious when nicely ripe. They are high in fibre (prebiotic source), copper, vitamin B6, A & C, potassium, calcium, magnesium and antioxidants. They contain natural sugars and are low in calories if consumed in moderation. Do not consume them in high quantities as these natural sugars can add up & beware the dried versions as these are very high in sugar and calories. Benefits of figs Heart health Gut health - Digestion, especially constipation Weightloss Bone health They ...

If you want to increase your intakes of leafy greens, why not think about watercress? Watercress is an aquatic vegetable that has a strong peppery flavour & is a great addition to our diet. It belongs to the cruciferous family which also includes cabbage, kale & Brussels sprouts. It is rich in vitamins (A, C, K), minerals (potassium, calcium, magnesium, phosphorus), antioxidants (carotenoids) & is low in calories. Benefits of watercress Eye health Anti-inflammatory Immune support Chronic diseases prevention Heart health Bone health Watch Out Watercress is high in vitamin K. If you are on Warfarin, avoid having to much ...

Summer brings the possibility of many wonderful fruits but for us living in London where the Wimbledon Tennis Championship takes place yearly, it is time for strawberries! And June is the perfect month for them. These lovely small, red and sweet fruits contain antioxidants, vitamins (C, B9), minerals (potassium, manganese), fibre and are low in calories as they are mostly made of water and thus fat-free. They also contain smaller amounts of magnesium, copper, iron, phosphorus and vitamins B6, E and K. What are the benefits of strawberries? Strawberries help support the following functions: Gut health Heart health Anti-inflammatory Blood ...

As you will have noticed from my social media posts, I am a big fan of lentils. They are easy to prepare and are a nutrient-dense, cheap and healthy addition to any dish. They are a rich source of fibre as well as plant-based protein, polyphenols and B vitamins, magnesium, iron, potassium and zinc. There are many types of lentils: brown, dark green/black, green, yellow, red…. They are also a great option for vegetarian/vegan as a rich plant-based form of protein, especially when combined with wholegrain such as brown rice. What are the health benefits of lentils? Lentils are good ...