Monthly Archives: June 2015

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3 ways to make the most of summer berries

In season Summer Berries

Summer berries are in peak season here in the UK. The shops are fully stocked with juicy strawberries, blueberries, cherries and raspberries. Berries are a nutritional power house –  high in antioxidants, which help to counter environmental damage to our cells.

Where possible I like to buy my fruit and veggies when they are in season. They will taste better and be much cheaper.  I also try to buy organic where possible (especially for fruit that I eat the skin of) or otherwise try buying from a pick-your-own farm or whole food market.

Berries can easily be frozen without effecting there nutritional value or taste. So buy in bulk, let them ripen on the kitchen bench, then wash, dry and freeze in freezer bags.

Plan ahead to get the most out of these little gems.

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Recipe: Sweet Potato Wedges

Sweet Potato

Have you tried sweet potato wedges?

The first time I tried sweet potato (also called yams or kumara) wedges I was blown away by how good they tasted. I was hooked –  I can eat them as a warm side dish, cold in a salad or as snack.

I prefer them to standard potato wedges because they are a low GI food, so they won’t cause a blood sugar spike (especially helpful for managing diabetes) and compared to frozen supermarket potato wedges they contain no fat, are low in sugar and are free from additives and preservatives.

Plus, one medium sweet potato will provide you with over 100% of your daily needs for vitamin A and 37% of vitamin C.

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Brain Boosting Teriyaki Salmon

Teriyaki Salmon

Need a quick and nutritious week night dinner?

Then this salmon recipe will have you sorted.  The marinade only takes a few minutes to make, add the salmon and leave it to absorb the flavours while you prepare a side salad, rice or veggies. Then just bake the salmon for 12 minutes or so – dinner is served.

Salmon is a nutrient dense, high-quality protein and it is an excellent source of potassium, selenium and vitamin B12. But it is the salmons omega-3 fatty acids that are brilliant for good heart health and healthy brain function.

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Spanish Lentil Stew

Spanish lentil stew

Last summer we did an amazing trip to Spain, we explored Barcelona city and a small village about one and half hours away from Barcelona in the Catalan hinterlands. It was here in the Catalan region, that our friends introduced us to this Spanish Lentil Stew.

This Spanish Lentil Stew was traditionally a hearty, peasant meal, designed to feed a large group of family and friends. It takes a handful of simple ingredients and turns them into a taste sensation.

Lentils are a rich source of iron (which supports energy production and metabolism function), fibre and protein. They are also low in calories and contain virtually no fat.

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Back on track: Cantaloupe and Lime Smoothie

Back on track smoothie

After a fabulous but busy weekend of catching up with friends and eating out, this is my ‘back on track’ go-to smoothie. I often have this smoothie on a Monday morning, it gets my energy levels ups for the week ahead.

Cantaloupe (or rock melon as we call it in Australia) is full of fiber, potassium and vitamin C, all great for supporting heart health. With the high water content in all summer melons, it assists in keeping your body well hydrated – great if you have over indulged on the weekend.

The lime juice is alkalising and great for reducing inflammation, assisting with digestion and for maintaining glowing skin and hair.

While the cashew nuts give it a lovely creamy texture and provide protein to fill you until your next meal. The spinach leaves give a hit of iron and calcium, both of which are essential for bone health and increasing your energy levels.

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