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 ...

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 ...

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 ...

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 ...

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 ...

Avocado is a nutrient-dense fruit coming from a tree native to Mexico & Central America. There are a number of varieties with “Hass” being the most common. As well as being an excellent source of fat, protein, carbohydrates and fibre, avocado is rich in B vitamins and vitamin K, with good amount of vitamin C & E, & magnesium, potassium, copper & manganese. It also contains phytosterols and carotenoids such as lutein and zeaxanthin and an excellent source of good monounsaturated fats. Because of its high fat content, it is often used by vegetarian or vegan as a meat-alternatives in ...

Pumpkin seeds are powerhouses of healthy nutrients. As well as providing fibre, they are an excellent source of proteins and healthy fats (polyunsaturated Omega-3). They also pack magnesium, manganese, phosphorus, iron, copper & zinc, & vitamin K & good amounts of antioxidants (carotenoids, vitamin E), potassium, B2 and folate. They are anti-inflammatory & therefore protective against many diseases. They can: Improve gut health - fibre contents Improve immunity - zinc contents Assist with weight management - fibre increases satiety Improve urinary function Assist sleep: they contain tryptophan (a precursor of serotonin, which then converts to melatonin = sleep hormone), zinc ...

Like kale, cauliflower belongs to the brassicas (cabbage) family. It comes in different shapes and colours but the most common is the white one. It is a rich source of fibre, several minerals (potassium, magnesium, phosphorus, manganese), vitamins (B5, B6, folate, C, K) and choline which is essential for brain function and to lower cholesterol. It contains carotenoid, flavonoid, sulforaphane, isothiocyanates and glucosinolates which act as antioxidants, which have anti-cancer & anti-inflammatory properties. However, boiling depletes these levels so choose other cooking methods such as steaming or roasting. As a good source of fibre, it can help prevent gut conditions ...

110g silken tofu 1 large banana, frozen 250ml kefir 1 tsp cinnamon 👉 Put all the ingredients into a blender and mix until smooth. You can add some milk of your choice if you find it too thick 👉 Optional: add seeds or a spoon of ground flaxseeds on top ...

Have you tried kale before? I don’t know about you, but I personally love it! Part of the brassicas (cabbage) family, kale is a nutrient-rich ingredient. It is a cruciferous vegetable and the most common one is curly kale which can be found in most supermarkets these days. It is packed with good vitamins (A, K, C, B6) and minerals (magnesium, manganese, calcium, copper, potassium), contains very little fat and is very low in calorie. It also contains protein and fibre which help you feel full, thus being a good ingredient to aid in weight loss. It is also packed ...