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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Classy Cavolo Nero

Otherwise known as Tuscan kale, cavolo nero has its own rich, intense flavour. This relative of kale packs a punch in terms of nutrients containing vitamins A, C and K, the minerals calcium, manganese, and iron and a variety of antioxidants.

As with other cruciferous vegetables cavolo nero is rich in sulphur containing phytonutrients. These help the liver to process toxins so that they can be excreted. It is thought that this activity contributes to the vegetable’s anti-tumour properties and may help to prevent a number of cancers.

Early findings suggest that cavolo nero may have neuro-protective effects on people suffering from multiple sclerosis, but further research is needed to identify the mechanisms.

The antioxidants lutein, zeaxanthin and beta-carotene, present in cavolo nero, are especially beneficial for eye health. Research indicates that these nutrients may help to protect against age-related macular degeneration.

This versatile vegetable can be sautéed or steamed, tossed into stir-fries, salads or smoothies. It will especially impress sautéed with onion, rosemary, chilli and garlic to create a delicious, antioxidant boosting dish.

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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What's so special about courgette?

Courgette also known as zucchini is a member of the summer squash family. It has some amazing health benefits; helping to balance blood sugar levels, supports eye health and has antioxidant and anti-inflammatory properties.

Recent studies have indicated that courgette is one of the riches sources of a number of health supporting carotenoids. The skin of the courgette is particularly packed with these nutrients which are especially beneficial for eye health.

Nutrients including folate, choline, zinc and magnesium and vitamins B6, B1, B2 and B3 all contribute to the blood sugar balancing benefits of courgette. Additionally, courgette is high in dietary fibre and the seeds contain omega 3 fatty acids, which further enhance these properties. By aiding insulin regulation, this combination of nutrients may offer protection against diabetes.

Courgette contains excellent levels of the mineral manganese and high levels of vitamin C which contribute to its antioxidant benefits. The omega3 fatty acids in the seeds provide anti-inflammatory benefits especially notable for the gastro-intestinal tract and cardio-vascular system.

Courgette is extremely versatile and can be grated onto salads, pureed into a creamy vegetable soup or used in chunks in a ratatouille or minestrone soup. It can be tossed into a frittata, used as courgette ribbons instead of pasta or sliced into crudités to serve with a tahini dip. Steaming or healthy sautéing in water helps retain most of the courgette’s fantastic nutrients.

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

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

Legendary lettuce

Is lettuce just the base of your salad or the crunch in your sandwich? Surprisingly, lettuce varieties contain a wide range of nutrients and including a combination of these in your diet will offer plenty of health benefits.

Each lettuce variety has its own phytonutrients and these are dictated by the colour pigments they contain. Phytonutrients provide us with unique health properties. For example green leaf lettuce contains quercetin; which can have anti-histamine effects and help prevent heart disease. Red leaves contain cyanidins, which are helpful with conditions such as diabetes and high cholesterol. 

Romaine lettuce is particularly rich in nutrients. It is an excellent source of vitamin K and vitamin A (in the form of carotenoids) and is also rich in folate and molybdenum amongst many others.

The vitamin K content is particularly important for maintaining healthy bones, blood clotting and preventing heart disease. Additionally the carotenoids are vital for promoting eye health, the immune system and normal cell growth and development.

So don’t just use lettuce as a garnish; it is delicious roasted, made in to Asian style wraps, puréed in to a smooth soup or braised with peas, onions and lemon juice.

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

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

Super Sweet Potato

These magnificent vegetables are delicious, versatile and packed with nutrients  including vitamins C, B5, B6,and minerals manganese and copper to name but a few. However, the sweet potato is most notable for its exceptionally high beta-carotene content which provides us with over 100% of our daily beta-carotene requirements!
 
The beta-carotene and vitamin C content are particularly beneficial for our eye health, decreasing the risk of macular degeneration (AMD).Both are powerful antioxidants that can inhibit the detrimental effects of free radicals and help to optimise immune function.

The high fibre content of the sweet potato can help to keep blood sugar balanced. In addition, recent research suggests that sweet potato can increase levels of adiponectin, a hormone produced by our fat cells. This hormone aids insulin utilisation and can help to reduce the risk of the development of diabetes.
 
Steaming sweet potato, allows for optimum retention of nutrients and the inclusion of a little good fat, such as a drizzle of olive oil, can improve the absorption of beta-carotene.
 
Sweet potatoes are fabulous roasted and sweet potato wedges are always a winner with the kids! Simply enjoyed baked in the oven (like a baked potato), sweet potatoes can also be blended into soups and chopped into stews. You can even try sweet potato muffins to add a sweet, savoury mouth watering touch to any meal.

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

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Sensational Sweetcorn!

Sweetcorn kernels are the fruit of the ‘Zea Mays’ plant. Packed with nutrients, including vitamins B1, B3, B5 ,B6 ,folic acid , and the minerals phosphorus and manganese, this wonderful plant is also rich in an array of phytonutrients and high in fibre.

The unique amalgamation of phytonutrients in sweetcorn provides general antioxidant protection. However it is the lutein and zeaxanthin, which are especially beneficial for eye health. Studies have indicated that these nutrients can help reduce the risk of AMD (Age-related macular degeneration) and cataracts.

Preliminary studies have also found that some of the phytonutrients in corn may have an action that helps to reduce the risk of high blood pressure.

The rich fibre content of sweetcorn, greatly benefits our digestive system. The fibre helps to promote the growth of friendly bacteria in the large intestine and can reduce the risk of intestinal health conditions.

The combination of the fibre and protein content of sweetcorn can also help with blood sugar control. By balancing the uptake of sugar into the gastrointestinal system, blood sugar levels can be stabilized.

To maintain the most nutrients and flavour, steam for 5 minutes, and drizzle with olive oil and a pinch of black pepper and Himalayan salt. For an extra kick, add lime juice and chilli powder to your steamed cob. Add sweetcorn to soups, stir fries and salads or combine with pulses to make tasty vegetarian patties.

My 'Nutritional Nugget' written for Field to Fork Organics