The Broad Bean

This versatile vegetable, also known as the fava bean, is highly nutritious and has numerous health benefits. Broad beans may help to reduce cholesterol, contain anti-cancer phytonutrients and are good for the nervous system and colon health. They are also a great source of plant protein and fibre.

Broad beans contain many B vitamins including folate and thiamine and the mineral magnesium. These nutrients are particularly important for the nervous system and help to support brain function.

Broad beans are rich in phytonutrients including isoflavones. Research conducted, illustrated how some of these isolated nutrients may help to protect against breast cancer and have a number of additional health benefits.

The fibre content of broad beans, can contribute to maintaining a healthy colon, thus supporting the digestive system, by reducing the colon’s exposure to toxins. The fibre may also help to reduce cholesterol by decreasing re-absorption of cholesterol binding bile acids in the colon.     

Broad beans can be enjoyed in many dishes including soups, stews, risottos and stir fries. Alternatively, combine with feta in a delicious salad or create a broad bean pesto with parmesan, basil and a dash of olive oil. 

My Nutritional Nugget for written for 'Field to Fork Organics'

Charming Chard

Rainbow chard is bursting with nutrients including vitamin K, A and C, magnesium, iron and calcium. Research suggests it’s leaves contain over 13 different polyphenol antioxidants, making chard a deliciously healthy choice!

Chard is particularly rich in vitamin K which is vital for blood clotting and bone health. Although around 50% of our vitamin K requirement is produced in our gut, we need to get the remainder from our diet.

Chard is especially beneficial to help prevent conditions such as osteoporosis and low bone density, due to its combination of vitamin K, calcium and magnesium content.

 Rainbow chard can be boiled, steamed or sautéed with garlic and lemon juice; try with a dollop of crème fraiche and a sprinkle of toasted pine nuts. It’s great in soups and omelettes and if you enjoy juicing, be sure to include some chard!

My ‘Nutritional Nugget’ written for Field to Fork Organics weekly newsletter 

Tantalising Tomato

The health benefits of our humble tomato are endless. Rich in vitamin C and K, biotin and molybdenum among many, they are probably best known for their variety of phytonutrients and antioxidant properties.

This combination of nutrients provides excellent cardiovascular support. Research indicates that the benefits include cholesterol and triglyceride lowering effects and a reduced risk of atherosclerosis and unwanted blood clotting.

Surprisingly, tomatoes are also linked to bone health due to their antioxidant protection. However, many of the phytonutrients, including lycopene, are well known for their anti-cancer activity. Studies into prostate and breast cancer, among others, have indicated a risk reduction in relation to tomato consumption.

The absorption of lycopene is thought to increase when tomatoes are cooked, breaking down their cell walls. To further enhance this benefit, drizzle a little olive oil over your tomato feast. 

To enjoy your tomatoes, combine with onions and chilli for a quick salsa dip, add to stews and soups or blitz in to a cooling gazpacho. Of course tomatoes are wonderful in salads but can be relished in almost any savoury combination.

My ‘Nutritional Nugget’ written for Field to Fork Organics weekly newsletter 

Health Benefits of Cinnamon

Cinnamon has numerous health benefits and can be added to an array of different dishes!

What is cinnamon?

Cinnamon is a wonderful spice which is derived from the inner bark of the cinnamon tree. This magnificent spice has been used throughout history for its medicinal properties as well as its warming sweet flavour.

Cinnamon is available in stick form or as a powder which has the stronger flavour. To keep the spice fresh always store it in a sealed glass container, in a cool dark place. The cinnamon should smell sweet if it is fresh so give it a sniff before using, if you have been storing it for a while. 

So what can cinnamon do for our health? 

Cinnamon can help balance blood sugar levels. Studies have shown that cinnamon significantly increases our cells’ ability to use glucose. It is therefore particularly beneficial for individuals with insulin insensitivity and even type 2 diabetes. Research has also indicated that cinnamon can reduce LDL (bad) cholesterol levels. The great thing about cinnamon is its natural sweetness; when added to foods and drinks cinnamon can help curb your sugar cravings.

Additionally, cinnamon has anti inflammatory properties. Cinnamaldehyde, one of the active ingredients in cinnamon essential oil, inhibits the release of an inflammatory substance from our blood platelets. (Platelets are components of our blood that stop us from bleeding). This will prevent unnecessary clumping of the platelets which can interfere with our blood flow.

What’s more cinnamon’s essential oil has anti-microbial activity. This means it can stop the growth of bacteria, fungi and yeast including Candida. Hence, it can be a useful ingredient to add if we are suffering from a bacterial, fungal or yeast infection.

Besides the great properties of cinnamon’s essential oils, cinnamon is a good source of fibre, calcium and manganese. The fibre and calcium are very good at promoting colon health by protecting our colon cells from damage, whereas the calcium and manganese are both important for bone health. Manganese is also important for keeping our skin healthy.

How can we use cinnamon in our everyday cooking?

We can add cinnamon to savoury and sweet dishes and a variety of drinks. Just small amounts (no more than 1 teaspoon a day) of the powder will do the trick; note that substantial amounts of cinnamon can become toxic to some individuals.

At breakfast time add a dusting of cinnamon to porridge, use in homemade granola, banana bread or breakfast muffins.

Enhance Middle Eastern dishes such as Moroccan spiced lamb or spicy chickpea stew with a dash of cinnamon. Experiment with cinnamon in curries and aromatic rice dishes.

Grate half an apple and sprinkle with cinnamon to help alleviate an upset tummy.

Simmer the sticks with almond or coconut milk for a warming night time drink or try one of the great herbal teas available; Pukka ‘Three Cinnamon’ or ‘Vanilla Chai’ are delicious options. Alternatively boil a decoction of cinnamon with some fresh chopped ginger for at least ten minutes to create a soothing medicinal drink for sore throats and colds.

Overall cinnamon is a great store cupboard basic. There are hundreds of tasty recipes so keep following my blog for more appetising ideas to come......