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‘What to eat!’ series – #18 Eggs

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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‘What to eat!’ series – #17 Haddock

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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‘What to eat!’ series – #16 Celery

Believed to originate from the Mediterranean region, celery is a vegetable that is well known as a great low-calorie snack. It can easily be munched on, making it an ideal addition to your list of healthy on-the-go food. It comes in green stalk or seed forms. Celery is mostly made of water (95%) & therefore extremely low in calories. In addition, it is low on the glycaemic index and can therefore assist with blood sugar balance. It is high in antioxidants (vitamin C, flavonoids, lunularin, bergapten, beta carotene), vitamin A & K, minerals (folate, magnesium, sodium, potassium, iron), fibre & ...
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‘What to eat!’ series – #15 Clementines

Clementines are small, juicy fruits, part of the citrus family. They are small & easy to peel, making them an ideal on-the-go sweet item & a great way to boost daily fruit consumption. There are many varieties, with or without seeds & they are hybrid of oranges & mandarins. They contain high levels of antioxidants such as vitamin C, beta carotene, hesperidin, narirutin; water, B6, folate, thiamine, calcium, magnesium, fibre & flavonoids. Some of the benefits of clementines Anti-inflammatory (prevention of many chronic conditions such as Type 2 diabetes, obesity or heart diseases) Supporting gut health Immune support Eye health ...
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‘What to eat!’ series – #14 Apples

Apples come in myriads of varieties around the world & are used in countless recipes. They come in many shapes, colours & textures & are the ultimate on-the-go, ready-to-eat snack & are packed with healthy goodness as the old saying “an apple a day keeps the doctor away” states. They are nutrient-rich, providing healthy amounts of fibre (mostly in the skin), vitamin C, B vitamins (B1, B6), antioxidant polyphenols (quercetin & phloridzin), & are low in calories. They can help with: Gut health support: they contain pectin, a type of fibre that acts as a prebiotic thus feeding our “good’ ...
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‘What to eat!’ series – #13 Kiwi

Belonging to the berry family, kiwi originated in China but are mostly cultivated in New Zealand these days. It can be green or yellow-fleshed. It is rich in vitamins, especially vitamin C, but also Vitamin E & K, minerals (magnesium, copper, potassium, folate), antioxidants (carotenoids) & fibre. As such it has many health benefits: assist good digestion relieve symptoms of constipation boost immunity reduce the risks of many diseases through its anti-inflammatory (polyphenols) properties reduce blood pressure & cholesterol levels & therefore the risks of heart diseases Kiwi are easy to eat & are good to add to a healthy ...
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Recipe – Roasted Red Pepper & Tomato Soup

Serves 2 Ingredients: 290g roasted red peppers (jar), drained 270g cherry tomatoes, halved 1 garlic clove, crushed 1 vegetable stock cube 1 tsp paprika 1 tbsp olive oil 4 tbsp ground almonds 100ml water Preparation 1. Put all ingredients in a blender or food processor. 2. Blitz until smooth, season well and heat until piping hot before serving ...
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‘What to eat!’ series – #12 Broccoli

Like kale & cauliflower, broccoli belongs to the brassicas (cabbage) family. They are all part of what is called cruciferous vegetables. Broccoli is a nutrient-rich ingredient, full of vitamins (A, B9, C, K), minerals (calcium, iron, zinc, phosphorus, potassium, selenium) and fibre. It is also packed with antioxidants (sulforaphane, lutein, zeaxanthin), which reduce inflammation and thus are essential in the prevention of many diseases (heart diseases, cancer, cognitive health, oral health, skin health, bone/joint health). Broccoli is very high in vitamin C which is known to support our immune system, allowing us to fight infections and prevent diseases. As a ...
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‘What to eat!’ series – #11 Carrots

Carrots are root vegetables which are both delicious & nutritious. Initially grown in Afghanistan, early carrots were purple or yellow. Orange carrots were developed in Central Europe around the 15th-16th century. They are high in water, carbohydrates and fibre, lutein, biotin, vitamin B6, C & K1, potassium, lycopene, anthocyanins and carotenoids (alpha & beta) which are powerful antioxidants, thus aiding with many health conditions. They are very low in fat & protein. They can help with: eye health immunity heart health bone health weight management reducing cholesterol & blood sugar levels reducing risk of cancer diabetes management anti-cancer improved digestion ...
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‘What to eat!’ series – #10 Persimmon

I only recently discovered this wonderfully sweet fruit and found it delicious! And this is what I found about them. They are full of nutrients (vitamin A, Bs, C, E, K, manganese, magnesium, copper, phosphorus & potassium) & a great source of fibre. They also contain many antioxidants plant compounds (tannins, beta-carotene, quercetin, kaempferol, lutein, zeaxanthin, rhodopsin, catechins) that are essential for health. They have many health benefits: Anti-inflammatory Promote eye health Anti-cancer Support immunity Support gut function and therefore digestion and elimination Anti-ageing Support heart health by lowering blood pressure, cholesterol & inflammation Stabilise blood sugar levels They can ...
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