Spectacular Spinach!

Spinach is bursting with a variety of nutrients which all contribute to its many health benefits. Spinach offers anti-inflammatory, antioxidant, and anticancer protection in addition to its cardio-vascular, bone and eye protective properties.

The key antioxidants in spinach (vitamin A, C, E and minerals zinc and selenium), can help to reduce excessive inflammation in the body. This can help to reduce the risk of many health conditions including cancer and cardiovascular disease.

Recent research has unveiled a new phytonutrient in spinach which is believed to give anti-inflammatory protection to the lining of the digestive tract. Thus possibly helping to alleviate conditions such as IBS, Crohn’s disease and ulcerative colitis. 

Spinach is particularly high in carotenoids which have been shown to have protective properties against progressive prostate cancer. These nutrients are also thought to play a role in preventing eye related problems.

The high vitamin K, calcium and magnesium content of spinach are great for bone health and can therefore help to protect against conditions including osteoporosis.

To cook, lightly steam or boil for 1 minute, add to soups, omelettes, and toss in at the end of a stir fry. Alternatively, try adding spinach to a spicy dhal, superfood salad, or layer up in a veggie lasagne.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Accomplished Avocados!

This ‘super- fruit’ is a must, as part of our everyday diet; it is rich in antioxidants, healthy fats and an array of vitamins and minerals.

Unlike other fruits, the avocado consists mostly of fats rather than carbohydrates. However these fats are healthy fats and can in fact be beneficial to weight management. Avocados have been found to improve the feeling of fullness and reduce body mass index.

Avocados consist of high levels of monounsaturated fats (including oleic acid), phytosterols, omega six and omega three fatty acids. The combination of these healthy fats provide excellent brain health support and these fats are also highly beneficial for cardiovascular health.

The combination of healthy fats, antioxidants and anti-inflammatory nutrients are especially useful for reducing the risk of heart disease, partly due to reducing unhealthy (LDL) cholesterol.

The phytonutrients are mostly concentrated in the green flesh just under the skin of the avocado. These nutrients include beta-carotenes, lutein and zeaxanthin; all essential for eye health and have been found to reduce the risk of macular degeneration.

Furthermore the avocado can promote the absorption of beta-carotene's and improve the conversion of beta- carotene to its active form -vitamin A. The fat content of the avocado will also help with the absorption of all fat soluble vitamins (A, D, E and K.)It would therefore be prudent to consume avocado at the same time as other nutrient rich foods.

Avocado will certainly invigorate any salad and can also be enjoyed for breakfast as a spread on wholegrain toast, as a guacamole dip or blended with kale, frozen berries, banana, mixed seeds and coconut milk in to a delicious, creamy smoothie.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Amazing Asparagus

For centuries asparagus has been consumed for medicinal purposes due to its array of wonderful health properties. Asparagus is a fantastic source of antioxidants and carries a unique range of phytonutrients, vitamins and minerals.

Asparagus provides superb digestive support. It is one of a few vegetables (including chicory and artichokes) that contain inulin. This special type of fibre passes undigested through to our large intestine and provides food for our beneficial bacteria. This will allow our healthy bacteria to flourish and consequently strengthen our immune system and optimise digestive health.

Asparagus is an outstanding food for heart health and blood sugar balancing. Its unique combination of anti-inflammatory phytonutrients and antioxidants help to reduce the risk of these chronic health conditions and provide anti- cancer properties.

Additionally, the B vitamins and choline play an important role in the breakdown of starches and sugars, aiding the regulation of blood sugar. Furthermore, these particular nutrients contribute to a healthy heart by reducing our homocysteine levels. (High levels of this substance can be a risk factor to heart disease.)

Asparagus can be enjoyed in a host of ways; in salads, stir-fries and frittatas; steamed and topped with a poached egg, blended into a soup or simply combined with gorgonzola and hazelnuts to create a delicious aromatic risotto.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Scrumptious Squash

Butternut squash has a distinctive bell like shape, tan coloured skin and rich, sweet, orangey flesh. This winter squash is bursting with antioxidants, vitamins and minerals and is therefore an outstanding ingredient for any meal.

Butternut squash is one of the richest sources of alpha and beta carotenes, and is a great source of the antioxidants lutein and zeaxanthin. With the addition of high vitamin A content, this vegetable is a valuable food for eye health and offers overall antioxidant protection.

Butternut squash is also thought to have excellent properties for promoting cardio-vascular health. Squash contains a specific starch, fibre and B vitamins which contribute towards its blood sugar regulating properties and maybe beneficial for preventing type 2 diabetes.

Top Tip: Scoop out and separate the seeds (from the pulp), place them on a baking sheet and roast at 60° F for approximately 20 minutes and enjoy them as a healthy snack. The seeds are rich in healthy oils and are an excellent source of tryptophan, which is required to make the ‘happy hormone’ serotonin.

How to eat your butternut squash: Puree, steam, blend, bake, stuff or stew. Or simply roast, cut in half, add a drizzle of olive oil, lemon juice and a dash of tahini and tuck in!

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Superb Swede!

Swede is bursting with nutrients and consequently boasts many health properties. Not to be confused with the turnip, swede has yellow or white flesh and is much larger than the turnip.

Swede, like other cruciferous vegetables, is rich in glucosinolates. Studies indicate that these phytonutrients have anti- cancer properties. Swedes are also packed with antioxidants including vitamin C, carotenoids, zinc and manganese. 

The fibre content in swedes helps promote a healthy digestive tract, whilst the magnesium, calcium, potassium and phosphorus content help to support bone health.

Swedes can be eaten raw, grated like a cabbage. Alternatively roast your swede with onions, carrots and sweet potato, add it to soups and stews or mash it into a healthy vegetable ensemble.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics
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Luscious Leeks

Leeks share similar health promoting properties to other ‘allium’ family vegetables including garlic and onion. They are bursting with nutrients and are particularly wonderful for cardio-vascular health.

Many components of leeks contribute to supporting the cardio vascular system. The flavonoid, kaempferol present in leeks, increases a natural gas in blood vessels which helps to keep them flexible and protect them from damage.

Elevated homocysteine levels are associated with an increased risk of heart disease. However the B vitamin folate, found in leeks, will help to reduce this risk by helping to keep our homocysteine levels low.

There are also a number of fantastic antioxidant nutrients which help to protect our blood cells from oxidative damage.

In order to boost the leek’s health promoting properties, leave them to sit for over 5 minutes after cutting and before cooking.

Try combining your leeks into a healthy sauté with fennel or seasonal greens, include them in a tasty frittata or blend them into a rich vichyssoise soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more of my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk