Beautiful Beetroot

Beetroot belongs to the chenopod family and along with other family members (including chard, spinach and quinoa) it does not fail in terms of its super nutritious benefits. Beetroot is a valuable source of folate, iron, copper, magnesium, manganese, potassium and vitamin C.

In addition, beetroot has unique pigments which function as both anti oxidants and anti-inflammatory nutrients. Researchers are beginning to look into whether these nutrients can reduce tumour growth in cancer and though in early stages, there have been encouraging results.

Preliminary studies also indicate that the unique mix of nutrients can help reduce the risk of atherosclerosis and type 2 diabetes. The B complex vitamin choline in beetroot has also been shown to reduce inflammation with regards to cardiovascular disease.

Additionally, the special pigments in beetroot are thought to help stimulate detoxification activity, consequently aiding the removal of toxins from the body.

Beetroot contains a special type of dietary fibre (as with carrots) that is particularly beneficial to our digestive tract and will offer further cardio vascular support.

Don’t forget to make use of the beetroot’s green leaves which are also highly nutritious. Beet greens are especially high in the nutrients lutein and zeaxanthin which are fantastic for eye health.

Beetroots need to be cooked delicately to retain these amazing nutrients. They can be lightly steamed and tossed in a salad with olive oil, lemon juice and goats cheese. Alternatively, this magnificent vegetable can be roasted, juiced, grated raw in to salads and blended in to soup.

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

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Wonderful Wild Garlic

Wild garlic is more delicately flavoured than its conventional counterpart, with triangular shaped stems and leaves which resemble those of lily-of-the-valley. It has all the outstanding health benefits of cultivated garlic and more!  It’s hard to believe that some farmers’ still consider this plant a pesky weed when top chefs are serving it up in Michelin stared restaurants!

Wild garlic is particularly beneficial for cardiovascular health. It’s has anti-diabetic properties by helping to regulate blood sugar, it can reduce total cholesterol levels whilst increasing the healthy HDL cholesterol and it can reduce total triglyceride levels in the blood (all markers for cardio vascular disease). Recent research also suggests that wild garlic has even better blood pressure lowering properties than conventional garlic.

Further research suggests that the leaves of wild garlic may additionally offer anti- cancer protection.

Wild garlic can be used in almost any meal to create a wonderful aroma and flavour. It is particularly delicious in risotto, stir fries and chopped into omelettes. To promote it’s health benefits further, chop the wild garlic and leave it to sit for a few minutes before adding this culinary delight to the finished dish and serve up.

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

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Perfect ....Purple Sprouting Broccoli

Purple sprouting broccoli has a more robust, sweet, earthy flavour than green broccoli varieties. Research indicates that the purple sprouting variety has even higher levels of the special compounds known as phytonutrients than green broccoli. These nutrients provide many of broccoli’s outstanding health benefits.

Broccoli is bursting with antioxidants, with high levels of vitamin C, vitamin E, manganese and zinc. Additionally it is packed with phytonutrients from the flavonoid and carotenoid groups. These antioxidants help to reduce oxidative stress in the body which results in lower inflammation and can help to reduce the risk of cancer.

Furthermore, purple sprouting broccoli contains high levels of glucosinolates, which are converted by the body to a substance vital for the excretion of toxins.

Purple sprouting broccoli has a delicate taste which works well in recipes with salty and tangy flavours. Be sure to include anchovies, capers, soy or lemon in your broccoli recipes. Add to omelettes, stir fries and soups or dip the florets (raw or steamed) in to a lemony tahini dressing for a healthy tasty treat.

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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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

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Splendid Celery

Celery is often thought of as a crunchy low calorie option due to its high water content. However, this veggie is bursting with numerous vitamins and minerals including molybdenum folate, potassium, manganese, B vitamins and vitamin K. It is also rich in a range of antioxidants and this combination of nutrients can provide us with many surprising health benefits.

The special and varied phytonutrients in celery provide anti-inflammatory and antioxidant protection. New research suggests that some of these phytonutrients actually help to reduce certain inflammatory molecules in the blood, helping to reduce unwanted inflammation in the body.

The anti-inflammatory protection can be particularly helpful in the digestive tract. The pectin based, non-starchy substances contained within celery, protect the digestive tract against inflammation and new research suggests that these substances may decrease the risk of stomach ulcers.

There are specific nutrients in celery that can provide cardiovascular benefits. These nutrients are believed to help our blood vessel walls relax. Consequently the blood vessels may be more flexible and able to enlarge, helping to maintain low blood pressure.

Tip: Make use of the celery leaves as they contain the most calcium, potassium and vitamin C. However use the leaves within 2 days in order to avoid them wilting.

Celery can be thinly sliced and steamed to make celery spaghetti and it is great as crunchy crudités dipped in nut butter, tahini or hummus.  Conversely, this fantastic veggie is just as delightful in chicken or minestrone soup, chopped in to salads, stir fried, roasted, braised or juiced!

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

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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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Fabulous Fennel

Fennel contains a myriad of vitamins, minerals and phytonutrients and has countless health benefits. Furthermore, it has been used for centuries as a herbal remedy for congestion, digestive problems and to promote breast milk flow, menstruation and urine flow. 

Clinical studies have indicated that the phytonutrient anethole has anti-cancer properties and can reduce inflammation. The research found that anethole inhibits the promotion of a harmful molecule which can alter genes and cause inflammation. 

Fennel promotes bone health due to it’s combination of iron, phosphorus, calcium, magnesium and manganese. Fennel’s potassium, calcium and magnesium composition can help to lower blood pressure and the fibre content will help to reduce cholesterol levels. Heart disease is associated with elevated levels of the molecule homocysteine in the body, however, fennel’s folate content can help to prevent it’s build up.
 
Fennel consists of a crunchy white bulb, pale green stalks and feathery green leaves from which flowers grow and where the seeds are found.
 
All parts of the fennel can be used in your cooking. The stalks are a delicious addition to a soup base or stock .They can be sautéed with fennel leaves and onions. Additionally, the leaves can add a subtle liquorice aroma to many a dish. The seeds can spice up any meal, be brewed as herbal drink or just chewed to promote good digestion. The bulb can be chopped into salads, steamed, sautéed or roasted as a delicious starter or side.

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

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My Top 5 Nutrition and Lifestyle Tips ( to implement in January and forever! )

It’s the beginning of the New Year and many of us want to make health resolutions we just can't stick to. So rather than opting for the latest fad diet (which is just not sustainable), try making lifestyle changes that will optimise your health and well-being for the long term. If these simple changes become part of the way you lead your life, they won’t feel like a chore. 

1.    Remember the 80/20 rule.
Stick to clean, non-processed, whole foods 80% of the time. We are talking vegetables, fruit, fish, lean grass fed meats, organic poultry, whole grains, nuts and seeds. By making your meals from scratch you will avoid unnecessary added sugar, salt, hydrogenated fat and nasty additives that are required to make all processed foods. Try making a new healthy recipe every week to build up your repertoire – maybe ask your kids to select a new recipe and get them to help! 

2.   ‘Eat a rainbow’ every day
By ensuring you eat at least five vegetables and fruits from every colour group every day, (more vegetables than fruit) you will optimise your vitamin, mineral an antioxidant intake. Ensure you are having more vegetables than fruit due to the higher natural sugar content of fruit. Colour groups are yellow/ orange, blue/purple, red/pink, white and green. Veggies don’t have to be a bland accompaniment to a meal. Experiment with textures, tastes and colour. Use herbs and spices to jazz up the flavour. There are countless cooking methods that will enhance your enjoyment of the humble vegetable: sauté, stir fry, steam, mash, blend and roast, you name it!

3. Check your vitamin D levels
Vitamin D deficiency is thought to affect between 40-70 % of people worldwide. We are unable to make vitamin D from the sun between the months of November and February in the UK and only a few foods such as butter, eggs and oily fish naturally contain small amounts of vitamin D.

Vitamin D deficiency is associated with numerous health problems including autoimmune disease, osteoporosis, cancer, type 2 diabetes and depression. Ask your GP for a vitamin D test or you can do a test privately by contacting a registered qualified nutritional therapist. Supplementation of Vitamin D3 is easy and necessary for many people.

4. Keep on moving!
Make sure you're not sitting down for longer than 20 minutes at a time during the day, even if it means standing up and moving around for just a minute. New research suggests that sitting for long periods is a serious health risk even for the fittest amongst you.

5. Incorporate exercise into your day
It doesn't necessarily mean taking out expensive gym memberships. Go for a brisk walk (at least 30 minutes of continuous walking), take the stairs where ever possible, cycle to work, run around the block or try some restorative exercise such as yoga or Pilates. Arrange to meet a friend on a weekly basis so that you can motivate each other. It’s important to make it manageable and realistic.

Remember to make your changes manageable and realistic and make them for life rather than just a few weeks.

You can contact me for more information on vitamin D testing at email@marcellerosenutrition.co.uk or 07961 166582. 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

Upcoming Talks and Workshops

Upcoming Talks and Workshops

Conquer Sugar Cravings Naturally– Date to be announced shortly

Are you a sugar addict? Do you constantly crave sweet food? Do you have regular energy slumps during the day? Do you feel tired all the time?
In my specialised workshop you will learn how to balance your blood sugar naturally, learn strategies and tips for ditching sugar and go home with some great healthy food ideas.

Children’s Nutrition and Health Talk – Date to be announced shortly (for Brookland School parents only)
Do you have a fussy eater? Are you desperate for some key strategies to get your kids eating well? Would you like some solid advice on what your children should be eating and what to avoid? This talk will cover a range of topics on children’s nutrition and health and there will be plenty of time for those burning questions!

Contact me for further details or if you would like to arrange a private talk or workshop in your school, business or amongst your friends.

Captivating Cabbage!

Cabbage has countless health promoting nutrients and many are shared with other Brassica family vegetables including kale and broccoli. However, cabbage also has its own distinctive nutrients and properties.

Savoy cabbages are particularly rich in the nutrient sinigrin. This has unique anti-cancer properties and is particularly associated with fighting bladder, colon and prostate cancers.

Additionally, cabbage can assist in lowering cholesterol. Specific components of the cabbage fibre, bind with bile acids in our gastrointestinal tract. This promotes bile excretion which as a result lowers cholesterol.

It has long been recognised that cabbage juice helps to heal stomach ulcers. Cabbage is rich in glutamine which helps to heal the lining of the stomach and digestive tract. However, there are other special phytonutrients in cabbage that help to regulate the amount of H. pylori bacteria in the stomach. When populations of this bacterium become too large, the H. pylori can latch on to the stomach lining, which can lead to the development of stomach ulcers.

In order to maximise the health benefits of cabbage, use the steaming or healthy sauté method (i.e. sauté with a little water, broth or stock). To promote the cabbage’s healthful enzyme activity, chop the cabbage and let it sit for 5 minutes before consuming or cooking. However, if you wish to benefit from cabbage’s high vitamin C content, wash and cut just before consumption!

To enjoy, shred in to an Asian salad with onion, coriander, chilli and cashews, add to soups, stews and stir fries or stuff the leaves – Russian style. Alternatively you can ferment your cabbage into some wonderful therapeutic sauerkraut.

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

Awesome Artichokes

Jerusalem artichokes are the fleshy, bumpy, root vegetables not to be confused with the edible flowering globe artichoke. Known also as the sunchoke, sunroot and earthapple this tuber vegetable is rich in nutrients and has wonderful health promoting properties.

The Jerusalem artichoke is an excellent source of soluble and insoluble fibre providing protection against gut problems including colon cancer. In addition, this vegetable contains a unique type of carbohydrate in the form of inulin. This substance passes undigested in the gut, all the way down to our large intestine, where it becomes a great source of food for our probiotic bacteria. Allowing these beneficial bacteria to flourish in the gut is vital for both our immune system and digestive health.

The Jerusalem artichoke contains many minerals however it is particularly rich in iron, which is essential for the delivery of oxygen to every cell within your body. Furthermore, the high potassium content in Jerusalem artichokes can help to maintain normal blood pressure and will also help our muscles to work effectively.

The artichoke is particularly versatile; it can be eaten raw in salads, mashed, roasted, sautéed, steamed or stir fried. It is also delicious in soups and stews.

Top tip; Place the cut pieces of Jerusalem artichokes in a bowl of cold water and lemon juice to prevent them from browning when exposed to the air.

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

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Magnificent Mushrooms!

Mushrooms are rich in a surprising variety of vitamins and minerals, and as a result boast remarkable health benefits.
Mushrooms also contain unique phytochemicals which are crucial to supporting our immune system. These nutrients play an important role in regulating the activity of our immune cells.
Mushrooms also have anti-inflammatory and anti-oxidant properties. The minerals zinc, selenium and manganese, present in mushrooms, are vital for our antioxidant enzyme function, and for preventing the damaging effects of oxidation in our body.
Studies suggest that these health properties can help protect us against the development of cancer, cardiovascular disease and autoimmune conditions. It is thought that including up to 6 whole mushrooms a day in your diet will offer this therapeutic benefit.
There are endless ways to incorporate mushrooms in to your every day meals. Add them to curries, soups and stir fries, enjoy them stuffed, sautéed, chopped into a frittata or raw in salads. 

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
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

K is for Kale!

Kale is one of the richest sources of vitamin K, but it also boasts high vitamin C and vitamin A content, and is packed with a variety of other vitamins, minerals and phytonutrients.

Vitamin K is vital for bone health and blood clotting. We produce about half of our vitamin K requirement in our gut; however we need to obtain the rest from our diet. The calcium and magnesium content in kale will also contribute to protecting our bones from conditions such as osteoporosis.

Furthermore, kale is leading source of a selection of remarkable glucosinolates. When digested, these special phytonutrients are transformed to anti-cancer compounds by the body.

Before cooking kale, apply some lemon juice to the leaves and let them sit for a few minutes to maximise the health benefits.

Kale can be prepared in a variety of ways; try crunchy kale chips, a crisp kale salad, or a creamy kale risotto.  Alternatively sauté kale, ginger and garlic in to a mouth watering dish or top a broth styled soup with some strips of wilted kale.

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

How Unhealthy are Processed Meats?

The World Health Organisation has released a summary (ahead of its full report) on a possible link between cancer and processed or red meats. The summary concludes that a diet high in these foods can cause an increased risk of developing cancer and especially colorectal cancer. However they have noted that eating red meat has its known health benefits.

So what should we do?

For most people, one or two portions of grass fed, organic red meat per week, can be beneficial due to its mineral and vitamin content (i.e iron, zinc, vitamin B12). However avoiding processed meats is advisable. Processed meat is preserved by smoking , salting, curing or the addition of preservatives. These processes can form carcinogens (cancer forming substances). Furthermore, processed meat often contains a number of additional additives that can be harmful to our health. 

Take a look at the link to the summary below. It’s an interesting and straight forward read.

http://www.iarc.fr/en/media-centre/iarcnews/pdf/Monographs-Q&A_Vol114.pdf

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