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 ...

At the moment, I am getting a lot of leeks on my weekly fruits and vegetables organic box delivery. Leeks are very versatile but what are they good for? Like onions, garlic, shallots and chives, leeks are from the allium family. As such they can be used as an alternative to these in a recipe: they certainly make me cry the same way when I chop them! Leeks are nutrient-rich but low in calories. They are rich in carotenoids (which our body converts to vitamin A), vitamin C and K1, manganese, magnesium, as well as small amounts of copper, iron, ...

Parsnip is a root vegetable that I love adding to heart-warming stew or soups at this time of year. It presents as a long cream-coloured root and has a strong, sweet and nutty flavour. It is a source of plant protein, low in fat and calories, and high in fibre, potassium, vitamin C, K, folate and antioxidants such as quercetin, kaempferol and apigenin. Benefits of parsnip anti-inflammatory anti-fungal digestive health support immune support blood sugar balancing blood cholesterol management blood pressure management heart health support weightloss support It can be prepared in many ways: steamed, boiled, roasted, mashed, grilled…Avoid boiling ...

Recently a friend asked me if it was ok to eat bananas. So here is a bit more info about them. We can find bananas everywhere these days, but they originally come from Southeast Asia. They vary in colour but the ones we are most familiar with here in Europe are yellow. They are high in carbs: as starch when unripe, which converts into sugars when ripe. They also contain pectin, another source of fibre. This combination means that bananas are low GI (glycaemic index), meaning they raise blood sugars moderately. Bananas also contain potassium, magnesium, vitamin A, B6, C, ...

Aubergines are part of the nightshade family of plants, as are tomatoes, peppers & potatoes. They are also called eggplants or brinjal in certain regions of the world. Like tomatoes, they are in fact a fruit but most of us associate & use them as a vegetable. They vary in size & colour but the most common one is a dark skin one, almost black. They have a rich & meaty texture & as such are often used as a meat alternative. They are an excellent addition to our diet as they are rich in antioxidants, polyphenols, fibre, low in ...

What is kefir? Some of you may not know it. Kefir is a fermented milk drink (usually cow’s, sheep’s or goat’s milk) where kefir grains - a starter culture of yeast & lactic acid - are added to milk. Over time, these grains ferment turning the milk into kefir. The grains can be re-used again & you can find easy ways to make it yourself by checking videos on the internet. Kefir has a sour taste and is rich in nutrient (protein, healthy fat & carbs, vitamin B2 & 12, K2, D, calcium, magnesium, phosphorus) & probiotics, especially Lactobacillus kefiri ...