Ever heard of this immune, thyroid and cardio-vascular supporting antioxidant?

Selenium is an essential trace mineral and powerful antioxidant

What is it important for?

• Supports normal thyroid function
• Anti- cancer properties
• Antioxidant protection
• Improves quality of sperm
• Cardio-vascular support
• Helps to regulate cholesterol
• Important for DNA repair
• Reduces heavy metal toxicity in the body
• Immune function support
• Important for the production of some of protein’s building blocks in the body

Did you know…...?

Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa 

So how can we include it in our daily diet?

• Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms,       radishes courgettes, cabbage , carrots, banana
• Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew         nuts, sesame seeds, flax seeds
• Beans and pulses; green beans, kidney
• Wholegrains; oats,  barley,  brown rice
• Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg

An easy selenium rich recipe idea...............

No- Fuss Brown Rice Risotto

• Heat a knob of butter and add one chopped onion

• Sautee for 5 minutes  and add 375g sliced mushrooms

• Cook for a further 5 minutes and add 2 cloves of crushed garlic

• After a few minutes add 1 ½ cups brown short grain rice, keep stirring

• Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil             and then simmer covered for about 40 minutes

• During this time keep topping up with last cup of stock a little at a time and keep                 stirring

• Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with         2 handfuls of finely chopped Swiss chard

• Stir in the chard, remove pan from heat and serve

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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This essential vitamin is vital for our brain health, nervous system and red blood cell production

Vitamin B9 is an essential B complex vitamin that naturally occurs as folate. The synthetic form of this, found in supplements and fortified foods is known as folic acid.

What is it important for?

Brain and nervous system support

The production of chemical messages in the brain

Wide-ranging cardiovascular support

Red blood cell production

DNA repair

The prevention of neural tube defects in newborns

Growth

Helping with mood disorders such as depression

Helping to prevent fatigue and memory loss

The conversion of carbohydrates in to fuel

Did you know…...?

Conditions including Crohn’s disease, ulcerative colitis and celiac disease can cause B9 deficiency and some medications can reduce the levels of B9 absorption in the body.

 

So how can we include it in our daily diet?

Dark leafy green vegetables; spinach, kale, broccoli, bok choi, parsley

Other vegetables and fruit; cauliflower, asparagus, brussel sprouts, peas, papaya

Beans and pulses; lentils, mung, lima, kidney , navy , chickpeas and soy beans

Wholegrains; barley

An easy vitamin B9 rich recipe idea...............

Irresistible B9 rich bean soup

Heat a pan and add some coconut oil or butter

Add one chopped onion, 2 sliced celery stalks, 1 clove of crushed garlic and 2 sliced  carrots to the pan and sauté gently until the onions have become transparent

Add 1 cup of pre-soaked navy (haricot) beans and stir in 1 litre of vegetable stock a tablespoon of tomato paste,  a few handfuls of fresh chopped parsley , and season

Cover and simmer for approx 1 ½ hours

Serve as is or blend in a food processor; then top each bowl with another handful of chopped parsley

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Potassium

What is it important for?
•    Blood Pressure regulation
•    Muscle contraction and function
•    Cardiovascular health
•    Nerve and heart function
•    The maintenance of our cell walls
•    Regulation of fluid balance within the body
•    Supporting bone health
•    The production of some hormones (FSH, ADH and aldosterone)
•    Making proteins to be used in the body
•    Helps to prevent the formation of kidney stones

Did you know…...? 
Approximately 37% of the western population is at risk of potassium deficiency

So how can we include it in our daily diet?
•    All vegetables contain potassium in varying amounts.
•    Dark green leafy vegetables including Swiss chard, spinach, bok choy, broccoli  
•    Colourful fruit/ veg; beetroots, carrots, tomatoes, squash, cantaloupe melon, papaya
•    Beans and pulses; lima beans, pinto beans,  soy beans, kidney beans, lentils
•    Seeds and nuts;  sunflower, almonds ,pecans
•    Wholegrains; millet, brown rice

An easy potassium rich recipe idea...............

Quick lentil and veg curry

•    Melt some coconut oil in a pan and sauté a chopped onion finely chopped ginger and garlic
•    Throw in a few teaspoons of fennel seeds, turmeric powder, ground coriander, ground cumin and garam masala and stir. 
•    Sauté this for a few minutes before adding a tin of coconut milk and some vegetable stock and bring almost to the boil
•    Add some chopped squash and carrots and simmer for about 15 minutes
•    Then add a large chopped tomato and 2 cups of (rinsed) red lentils and continue to cook for around 10 minutes
•    Turn off the heat and add a few big handfuls of leafy green veg such as spinach or chard and stir through.
•    Serve with brown basmati rice and enjoy! 

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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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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Unbelievable Onion!

As a member of the allium family, onions are characteristically rich in sulfur compounds. These give this family of vegetables their pungent smell and taste. Onions have diverse health benefits and are so easy to include in our daily cooking.

Research suggests that regular intake of onions can help reduce the risks of some forms of cancer, in combination with a diet rich in fruit and vegetables. It is also believed that that eating onion regularly supports the cardio vascular system. Onion is thought to have anti-clotting properties, which can prevent unwanted clumping together of blood platelets. Additionally, the sulphur compounds appear to help lower cholesterol and triglycerides, providing protection for the blood vessels and the heart.

The high sulphur content appears to support connective tissue in the body and onion is also believed to protect our bone density. This is especially helpful for post menopausal women.

A unique sulphur molecule found in onion may help to reduce unwanted inflammation. Additionally, the many antioxidants present in onions provide further anti-inflammatory properties.

It is believed that onions are both antibacterial and anti fungal. However the strength of this activity varies depending individual varieties of onions.

Furthermore, onions contain prebiotic, which is a special fibre used as fuel by our good gut bacteria. This helps the good bacteria to flourish, which in turn provides us with many health benefits.

Onion can be included in almost any cooked savoury dish. Alternatively, raw onion can be combined with tomato and mozzarella to make a super salad or with avocado, tomato and chilli to create a spicy guacamole dip. You may even want to throw together a tasty rich onion soup.

To avoid destroying many of onions health benefits, try sauteing in a small amount of broth or water for approximately 7 minutes and garnish with a drizzle of olive oil, ground black pepper and Himalayan salt. 

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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Astonishing Apples

‘An apple a day keeps the doctor away’; Fact or myth? Read on to see why there are plenty of truths to this old wives’ tale!

Apples provide fantastic cardio-vascular support. Not only does the soluble fibre known as pectin help to reduce blood pressure, but it also supports the balance of blood sugar levels. This is achieved by promoting insulin release and at the same time reducing the absorption of glucose into the blood stream.

Pectin will also help to promote a healthy digestive system. It is used by the healthy bacteria to sooth the walls of the gut and can help with diarrhoea.

Apples provide exceptional antioxidant and anti-inflammatory support. Quercetin, one of the best known anti-oxidants in apples, is particularly rich in the apple skins. Quercetin has been associated with a reduced risk of asthma and lung cancer, however researchers believe there may be other mechanisms at work in apples to contribute to these findings.

There are endless ways to cook with apples; Chuck them into a smoothie, juice with carrots and ginger, spruce up a salad or stuff with dried fruit and bake in the oven. But for the best healthy treat; slice the apple, spread with almond nut butter, sprinkle mixed seeds and a pinch of cinnamon and devour!

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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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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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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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

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