Brilliant Brussels

Though usually seen as a festive side dish, brussel sprouts are in fact a ‘super veg’, bursting with an amazing variety of beneficial nutrients. It is these nutrients that promote it's wonderful health benefits.

Brussel sprouts belong to the group of vegetables known as the brassica family, which includes broccoli, cauliflower and cabbage. These vegetables share many special properties; however it is thought that the brussel has certain antioxidant nutrients that are unlikely to be found in any other food.

Many studies have been conducted in to the brussel sprout’s anti cancer properties. Chronic inflammation, low antioxidant status and poor liver detoxification may all play a role in the development of cancer. However, it is thought that the antioxidant, anti-inflammatory and detox promoting nutrients packed in to the brussel sprout, contribute to its anti cancer mechanisms.

Avoid overcooking brussels to retain their nutrient status and taste. Cut into four and let them sit for a few minutes before steaming, for optimal health benefits.

Try roasting your brussels with pecans and garlic, tossing them lightly steamed in to a salad, with onion, feta and walnuts or simply steam, dress with olive oil and season.

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 at www.marcellerosenutrition.co.uk

Clever Cauliflower!

Not only is cauliflower packed with a vast variety of nutrients, it offers an array of health benefits too. Perhaps the most interesting, is cauliflower’s ability to support our detoxification process!

We subject our body to a huge number of toxins everyday due to our lifestyle, the environment around us and our dietary choices. Cauliflower contains a number of special nutrients that boost our detoxification activities. Consequently, this helps to optimise our liver’s ability to breakdown toxins which can then be released from the body.

Additionally cauliflower contains nutrients called glucosinolates which actually activate and regulate our detoxification enzymes; again supporting the liver in its important job.

To enhance cauliflower’s health promoting properties, cut into florets and then let sit for 5 minutes before cooking. Healthy sauté cauliflower with a little stock, to retain both the nutrients and flavour. Cauliflower can also be enjoyed in soups, curries and stir fries or grated into healthy cauliflower rice.

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

Immune Boosting Workshop

 

As the winter sets in, we all need to protect ourselves from illnesses by strengthening our immune system.

My specialised workshop will offer simple strategies on how we can keep the nasty bugs at bay whilst optimising our health and well being.

When: Friday 4th December 10am -12pm

Where: Hampstead Garden Suburb, London NW11 (Free parking available)

Cost: £20 (Early Bird Price £15 if booked by 20th November)

I run my workshops in small groups.

Places are limited - to book contact me on

07961 166582  

email@marcellerosenutrition.co.uk

www.marcellerosenutrition.co.uk

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

High Protein Breakfast Can Reduce Obesity in Teenagers

A number of studies investigating the effect that skipping breakfast has on teenagers have found that high protein breakfasts can reduce food cravings and help overweight young people control their weight.

The study compared teenagers eating breakfast consisting of low protein content (cereal and milk) , teenagers eating high protein breakfast(eggs or lean meat) and those skipping breakfast all together.

The most significant effects came from those eating a high protein breakfast. The researchers noticed alterations in both food cravings and the level of homovanillic acid which is a measure of dopamine production. (Dopamine plays a major role in reward- related behaviour.)

The Studies concluded that a daily high protein breakfast may help reduce obesity in overweight young people.

Marcelle Rose

A randomized crossover, pilot study examining the effects of a normal protein vs. High protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late adolescent girls. Hoertel HA, Will MJ, Leidy HJ. Nutr J. 2014 Aug 6;13:80 Epub 2014 Aug 6. http://www.ncbi.nlm.nih.gov/pubmed/25098557

A pilot study examining the effects of consuming a high-protein vs. normal-protein breakfast on free-living glycemic control in overweight/obese 'breakfast skipping' adolescents.Bauer LB, Reynolds LJ, Douglas SM, Kearney ML, Hoertel HA, Shafer RS, Thyfault JP, Leidy HJ.Int J Obes (Lond). 2015 Sep; 39(9):1421-4. Epub 2015 Jun 1.http://www.ncbi.nlm.nih.gov/pubmed/26028058

Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls.Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA.Am J Clin Nutr. 2013 Apr; 97(4):677-88. Epub 2013 Feb 27 http://www.ncbi.nlm.nih.gov/pubmed/23446906

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

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......