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 ...
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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, ...
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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 ...
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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, ...
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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 ...
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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 ...
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This is the time of the year to enjoy this wonderful fruit (yes, it is a fruit despite being generally considered and cooked as a vegetable) at its best. Summer conveys images of juicy, sweet & colourful (red, orange, yellow, green, purple) tomato salads, sprinkled with olive oil and basil or simply prepared as a sauce for a delicious pasta dish. Tomatoes belong to the nightshade family & originated in South America. They are rich in water, fibre, vitamins (B, C, K), minerals (potassium, folate/B9) & antioxidants (lycopene, beta carotene, naringenin, chlorogenic acid, chlorophyll, lutein, zeaxanthin). However, it is important ...
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One of the things I really enjoy about the summer is the wonderful array of fruits available & one of my favourite are peaches. These little round fruits are sweet & juicy & come in yellow or white. I admit to having a preference for white ones, especially the flat ones, but both are delicious & perfect when combined into a salad together. Thought to come from China, peaches are stone fruits & belong to the rose family, hence their lovely smell. They are very nutritious with healthy amounts of vitamins (A, B, C, E, K), minerals (potassium, manganese, fluoride, ...
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Eggs are packed with healthy nutrients such as B vitamins, choline, iodine, vitamin A, D, E, K, calcium, zinc, selenium & phosphorus. They are an excellent source of protein & healthy fats & contain carotenes such as lutein & zeaxanthin which are powerful antioxidants. Organic or omega-3 enriched eggs are best. The most common eggs are chicken but you can also find others such as quail, duck or goose. What are the benefits of eggs? Eggs are good for: Eye health Heart health Brain health Weight loss Bone health Muscle health & recovery In the past, eggs got bad publicity ...
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Haddock is a saltwater fish found mostly in the North Atlantic ocean. It has a white, flaky & tender flesh. It is a great source of protein, low in carbohydrates & fat. It is rich in B-vitamins (B1, 2, 3, 5, 6, 9 & 12), vitamin D & minerals (magnesium, calcium, selenium, phosphorus, sodium) & is also a great source of anti-inflammatory omega-3. It can also come in smoked form where it appears as light or darker yellow depending on the amount of dye used in the smoking process. When smoked, haddock comes with a very strong tasty flavour: not ...
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