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

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

You can also join my free Facebook Group-  Fuss-Free Healthy Eating  https://www.facebook.com/groups/FussFreeHealthyEating/

Ravishing Radish!

This peppery tasting vegetable packs a nutritional punch when it comes to the many nutrients it contains. It is a great source of minerals namely potassium, manganese, magnesium, calcium, iron, phosphorus and zinc. 

Notably, the radish is rich in vitamin C, which is a nutrient that needs to be replaced daily. Vitamin C is a water soluble vitamin and can be dramatically reduced in the body, with stress and environmental factors such as cigarette smoke. This important vitamin aids the rebuilding of body tissues and blood vessels and is vital for immune support. 

Radishes act as a natural diuretic and by increasing the production of urine, will actively promote kidney and urinary health. Radishes contain sulphur-based compounds, which help to regulate the production of bilirubin and increase the flow of bile from the liver to the gallbladder, and into the small intestine. The radish is consequently a natural detoxifier with superb digestive supporting properties.

Radishes make a brilliant crunchy crudité, and can be grated, pickled or sliced into a tasty cabbage and radish slaw. However radishes are particularly delicious blended into a zingy dip or combined with thinly sliced beef, watercress, spring onions and ginger to create a mouth watering Japanese style roll up. 

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

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at www.marcellerosenutrition.co.uk and like my Facebook page athttps://www.facebook.com/marcellerosenutrition/

Brilliant Broccoli!

Broccoli contains an abundance of fabulous nutrients and is amazing for our health in so many ways. Perhaps broccoli is known best for its anti-cancer properties and so I will endeavour to explain why. 

Broccoli is exceptional as it has antioxidant and anti-inflammatory properties, along with detoxification promoting abilities. It is this special combination of attributes that are believed to help prevent cancer. 

Broccoli is rich in vitamin C, kaempferol, quercetin, carotenoids, vitamin E and zinc. These anti- oxidants neutralise harmful free radicals and hence reduce oxidative stress in the body. 
The unique combination of glucosinolates found in broccoli, break down to form isothiocyanates (ITC’s). These ITC’s, help to suppress unwanted inflammatory responses in the body. Additionally, the polyphenol kaempferol reduces the effect of allergy associated substances, consequently reducing chronic inflammation in our body.

What’s more, ITC’s help to regulate the detoxification process in the cells of our body. This ensures we are eliminating harmful substances which can accumulate and then contribute to the development cancer.

Broccoli is fantastic in soups, omelettes and stir fries or just lightly steamed to retain its nutrients. Top tip: store your unused stems in the freezer to use in a quick blended vegetable soup.

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

If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

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

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 and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

Punchy Parsnips!

Parsnips belong to the same family as parsley, celery and carrots and have a distinct sweet flavour that adds depth to many dishes. Surprisingly, parsnips are also packed with a number of health promoting nutrients.

Parsnips are high in soluble fibre which provides many health benefits. High fibre in the diet is associated with a lower risk of diabetes, reduced blood cholesterol and helps prevent against heart disease. The high levels of soluble fibre also allow you to feel full up, by preventing the release of the hunger hormone ‘ghrelin’. The fibre in parsnips will also contribute to a healthy and efficient digestive system.

Additionally, parsnips contain folate which is essential for nervous system health and can reduce the risk of depression. It is also vital for preventing neural tube birth defects in infants. 

Parsnips contain good levels of the mineral potassium, which can help to reduce the risk of strokes and high blood pressure. It is essential for the skeletal system and our smooth muscle function.

Furthermore, nutrients including vitamin C and E provide great antioxidant support helping to ‘mop up’ unwanted circulating free radicals. Additionally, vitamin C provides benefits for the skin, bone, teeth, blood vessels and immune system. Be sure to eat parsnips while fresh to benefit from the higher vitamin C content. 

Enjoy parsnips pureed, mashed or roasted and include in soups, stews or a warm hearty salad.

 

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 and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

Perky Peppers!

Red, yellow, orange, purple, brown or black, these crunchy vegetables will add a splash of colour and some flavoursome tang to any dish.

Peppers are believed to contain 30 different types of carotenoids and a number of flavonoids in addition to an extensive array of vitamins and minerals. 

This potent mix of phyto-nutrients provides excellent antioxidant and anti-inflammatory  properties. The carotenoids lutein and zeaxanthin found in peppers are present in high amounts in the retina of the eye. These special nutrients offer protection to the eyes against oxygen related damage.

Peppers also contain two times the amount of vitamin C found in oranges which will offer further antioxidant protection.

Regular intake of antioxidants can reduce the risk of chronic inflammatory conditions including cancer. However it is also the sulphur compounds found in peppers that have further anti-cancer benefits.

Savour in soups, salads or stews; stuff, sauté or steam fry.  Add to frittata, fajitas or simply enjoy your peppers raw with a delicious healthy dip.

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 and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

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

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 and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

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

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 and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

 

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

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

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

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

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

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

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