Étiquette : vegetables

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In season: February

Some of us may start to feel bored with winter food (me!), but look, the days are getting longer and here and there hide the first signs of Spring.
Plus, February is the peak season for delicious fruits and vegetables! Here is a local selection valid for the UK and most northern Europe countries.

seasonal fruit veg february

Vegetables
Brussel sprouts, cauliflower, celeriac, kale, leeks, parsnips, potatoes, shallots, swedes, turnips, wild mushrooms, cabbage, winter squash…
End of season: beetroot and celery.
Beginning of season: rhubarb.

Fruits
Apples, pears, clementines, lemon, oranges, kiwis, passion fruit, pomegranate…

Fish and seafood
Haddock, mussels, oysters, salmon…

Are you cooking this weekend? I will make an apple and rhubarb crumble, my daughter and I love it.

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No, you don’t need a detox

Happy New Year my dear readers! I wish you all the best in 2024, and in particular good health and love.

This is January, many wellness influencers and magazines are rubbing their hands. They tell you that you had too much food, too many drinks, not enough exercise in the past couple weeks and that you need to fix that. And to fix that you need to buy their super quick and miraculous diet, on sale at the moment, how convenient is that? Detox diets and cleanses are another gimmick sold to you by the wellness industry. You don’t need them, you don’t need a detox, you don’t need expensive juices, supplements or monitoring devices.

Your beautiful body has a full set of organs that work together to clear itself of harmful substances and maintain a balanced internal environment:

  • Your liver is the primary organ responsible for detoxification. It filters toxins from the blood, metabolises drugs and chemicals, producing bile to eliminate waste products.
  • Your kidneys filter the blood, removing waste products and excess substances to form urine. They help eliminate toxins and maintain electrolyte balance.
  • Your skin acts as a detoxification organ by excreting toxins through sweat.
  • Your lungs eliminate toxins by exhaling carbon dioxide and expelling airborne pollutants when breathing.
  • Your colon removes waste and toxins from the body through bowel movements.

All super effective (unless disease), available 24/7 and FREE.

How can you support these wonderful bodily functions? Super easy: sufficient hydration, balanced diet and active lifestyle. Don’t waste your money and go for a walk.

If you want personalised no BS nutrition advice, contact me +447554787218.

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Cooked vs raw: how to get the most vitamin A from your carrots

Vitamin A is a group of fat-soluble retinoids involved in immune function, cellular communication, growth and development, and male and female reproduction. It is essential to vision.

It is found as retinol in animal foods, and carotenoids in plant foods, like carrots, bell peppers, broccoli, kale, mangoes, oranges, spinach…. To say that vitamin A is fat-soluble means that it can dissolve in fats and oils, it is therefore absorbed with fats during meals and stored in the body’s fatty tissue and in the liver.

Several studies have found that carotenoids are better absorbed when eaten with fats (because of the fat solubility) and from meals containing cooked, pureed vegetables than from meals containing the raw vegetable. Cooking the vegetables helps the absorption of the vitamin.

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Tips and tops against food waste

It is estimated that nearly one third of food produced for human consumption is lost or wasted, with considerable environmental impacts, aggravating ecosystem damage.

Polyphenols in plants are particularly concentrated in leaf tissues, they aid in plant defense, against ultraviolet radiation or aggression by pathogens. They contribute to the bitterness, astringency, colour, flavour, odour and oxidative stability. The more colourful a plant is, the more polyphenols it contains.

pesto herbs
Herbs pesto

A small change in your cooking habits can help decrease your food waste and increase your polyphenol intake. Because they are part of a plant defence system, polyphenols are concentrated in outer leaves or stalks, so don’t throw them away.

Here are a few ideas to increase your polyphenol intake and reduce waste:

  • eat the out leaves of salads,
  • roast the cauliflower leaves,
  • use carrot leaves, courgette stems, leftover herbs and greens to make pesto,
  • sautée beetroot leaves with EVOO, garlic and chili,
  • use grated broccoli stems in fried rice, pasta sauce, soups…
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The chemistry of coffee (polyphenols) and milk (amino acids)

Perhaps you came across this research in the news: adding milk to coffee would increase the anti-inflammatory effects of the later. The study is called Phenolic Acid–Amino Acid Adducts Exert Distinct Immunomodulatory Effects in Macrophages Compared to Parent Phenolic Acids – yes it is a bit cryptic!

The study looks at how the amino acids contained in milk combine with the polyphenols (anti-oxidants) naturally occurring in coffee. The scientists found that « as a polyphenol reacts with an amino acid, its inhibitory effect on inflammation in immune cells is enhanced », and this happens in milky coffee drinks. This association likely has the beneficial effect of fighting inflammation.

These results were observed in-vitro, and the University of Copenhagen who led the research, is already planning to investigate in animals and humans.

What this study also suggests, is that this reaction between polyphenols and amino acids occurs in other foods where proteins and fruits or vegetables are combined, for example in a smoothie.

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How to get the most from… garlic!

Garlic is thought to have a lot of potential health effects, it is rich in antioxidants and compounds with powerful antimicrobial, antiviral and anti-inflammatory properties. In fact garlic has been used since ancient times for its flavour and possible therapeutic effects, for example in Chinese medicine. Studies are still trying to understand better the mechanism of action of garlic metabolites.

One of garlic’s magic compound is called allicin, and this is what gives garlic its distinctive smell and taste. When garlic is chewed (raw), chopped, crushed or minced, a heat sensitive enzyme called alliinase will transform the protein alliin into allicin. Allicin has an antimicrobial activity and helps regulate the immune function.

The 10 minute garlic rule

To get the most of your garlic, you want to increase its allicin content. And there is a very simple way to do so: crush, mince, slice your garlic 5 to 10 minutes before cooking it. You can then add it to your tomato sauce, stir fry etc.

Enjoy!

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What exactly is the Mediterranean diet?

Perhaps you are reading this while in lockdown, and perhaps, just like me, you sometimes dream of holidays by the Mediterranean Sea… In my dreams, there are not only the blissful beaches bathed with crystal clear water, there is also the Mediterranean food: juicy tomatoes, plump aubergines, oriental meze, pasta of all shapes, a board of cheese and cured meat, and a glass of red wine. So much goodness!

And so many health benefits! The Mediterranean diet is associated with reduced risk of cardiovascular disease and cancer, improved cognitive health, positively impacts the immune function and inflammatory responses. What’s not to like?

Many studies have investigated the eating habits of populations living around the “Grande bleue” (Big blue sea) as we call her in France. Other studies have examined the effects of “Mediterranean diets” on health, in other populations. Truth is there are as many diets around the Mediterranean as there are countries, and the concept of « Mediterranean Diet » was invented in the 80’s in the US. Can we nevertheless draw a definition, or a description, of the celebrated Mediterranean diet?

Olive oil, a piacere!

One characteristic of the Mediterranean Diet resides in the extensive use of locally produced extra virgin olive oil (EVOO). Olive oil is very rich in monounsaturated fatty acids (MUFA, 73%), contains anti-inflammatory antioxidants and vitamin E (alpha tocopherol). Because it is the main source of fat in the Mediterranean diet and presents such a beneficial profile, olive oil is a key contributor to the healthy aspects of the Mediterranean diet.

Plenty of fruit and vegetables, nuts and pulses/legumes, a moderate protein intake

Traditional cuisine from countries around the Mediterranean include a wide variety of fruit and vegetables, from breakfast to dinner. Traditionally, cereals were often consumed wholegrain, therefore with an increased nutrient density. This allows a high content in fibre: on average, studies found that the Mediterranean Diet provides 30 to 35g of fibre per day.

Plant foods are also rich sources of folate, calcium, glutathione, antioxidants, vitamins E and C and minerals. Tomatoes, onions, garlic and herbs (oregano, mint, rosemary, parsley and dill) contain bio-protective nutrients such as carotenoids, flavonoids and polyphenols (antioxidants) and are widely used for cooking.

Nuts, consumed as a snack of incorporated in dishes bring additional healthy fats, vitamin E, magnesium, selenium and polyphenols. They contribute to maintain a healthy lipid profile.

Roughly 15% of the total energy intake comes from proteins. Red meat and eggs are consumed in small amounts and with low frequency; seafood intake varies, with moderate amounts of fish. Dairy foods are often in the form of cheese.

… All minimally processed

Whatever the macronutrient balance, the “Mediterranean diet” is characterised by minimal processing of food items. This allows a maximum nutrient density.

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Portion sizes and food groups – adults

Most of us don’t measure portion sizes when we eat, we serve ourselves according to our appetite, liking or disliking of available food, time, servings of ready made meals etc. That’s absolutely fine, and I certainly don’t support weighing food or counting calories, however I believe that a refresh of portion sizes of each food group could be a helpful reminder for all of us.

Remember that having a healthy diet is a matter of balance over a week, not a meal.

Vegetables and Fruits

Yes, I put vegetables first because they are packed with so many nutrients and are so versatile, I am a big fan. Anyway, both vegetables and fruits are amazing sources of vitamins, minerals and dietary fibres, which I will detail in another article. Meanwhile this paper gives you a precise idea of the health benefits.

The common recommendation is to have at least 5 portions of fruit and vegetables per day, preferably at least 3 veg and 2 fruits. However a recent study by Imperial College concluded that the more of you have, the better: the health effects of fruit and veg were greater with an intake of at least 10 portions per day!

Aim at a third to half of your meal/diet made up by fruit and vegetables.

Carbohydrates

Carbohydrates are found in starchy foods like potatoes (which don’t count as veg), cereals (wheat, oats, buckwheat, tapioca…), rice. It is important to vary the sources of carbohydrates as they don’t provide the same amino acids: try wheat, corn or buckwheat pasta, rice in various forms and varieties, rye bread etc.

Carbohydrates should account for roughly a third of your diet. They provide energy, proteins, fibres when you choose them wholegrain.

A typical serving of raw/uncooked as a main is a handful to a palm of pasta (80-100g), a handful of rice (50-60g), 3 tablespoons of breakfast cereals (30-40g).

Tip: weigh your breakfast cereal serving once for all in your breakfast bowl, make a mental note of it and never think about it again. Likewise you can weigh your or your family’s serving of raw pasta/rice/quinoa, visualise it in a plate/serving dish/your hand.

Free-sugar are carbohydrates, they provide energy and no other nutrients. Adults should have no more than 30g of free sugars a day (roughly 7 sugar cubes)

Proteins

Proteins come from animal or plant food. We only need 0.5 to 0.8g of protein per kilo each day, for a 70g adult this is 35 to 56g per day. Actually, with our Western diets, it is almost impossible not to meet our daily requirements for proteins, even if you are vegetarian or vegan.

For example, a 100g serving of raw pasta will provide you with 5g of proteins, 2 eggs with 12g, a serving of lentils (50g raw) is 5g etc. Over a day, it quickly adds up to 40-50g of proteins!

Portion sizes can be estimated as follows:
– animal proteins: meat: one portion of meat = a deck of cards, fish = palm of hand, 2 eggs
– plant proteins: 4 tablespoons of lentils/beans/meat alternative

Dairy and dairy alternatives

There is a growing (and interesting) controversy on dairy products, which I will not tackle here. Dairy and dairy alternative provide fats, proteins, minerals such as calcium, phosphorus and iodine and vitamins such as A, D, B2, B12.

A typical portion of dairy drink is a glass (200ml), a pot for yogurt (125g), and for cheese a matchbox (30g).

Fats

Fats are essential in a balanced diet, our cells membrane is made of fat and cholesterol, so are some hormones, our brain etc. They are vectors for fat soluble vitamins A, D, E.

Fats are found in most protein foods and added when cooking or serving. The NHS recommends to keep the total daily fat intake under 70g for adults.

Oily fish (trout, salmon, mackerel, sardines ) provide essential fatty acids, the omega-3. It is recommended to have at least 1 portion = palm of hand of oily fish per week.
Likewise, nuts provide mono-unsaturated fats food for your heart, and omega-6. One portion = half a handful per day is advisable.

Generally speaking, one portion of fat (oil, butter, spread) is a fingertip = a teaspoon = 5g.

Avoid trans-fat, prefer healthier and stable fats for cooking such as olive oil and butter.

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In season: April

Spring is finally here! A weird Spring for sure, for many of us are quarantined because of coronavirus. While we are social distancing, nature is bursting and brings delicious fruit and vegetables to our table.

Sourcing fresh fruit and vegetables can be tricky these days. Remember that tinned and frozen are valid alternatives. Frozen and tinned fruit and veg can be cheaper than fresh, they are usually picked at when they are full-grown and mature meaning a higher content in micronutrients.

To finish, please shop sensibly: do not stockpile yet do not go out too often, and rinse your fresh fruit and veg carefully.

Fruits

Apples and pears are still in season in April, so are kiwis, oranges, pomelo, lemons and limes. You may find the first local varieties of strawberries in your shop as well as rhubarb. Ideal to bake a pie or crumble!

Vegetables

As you can see above, caulis and cabbage, beetroots are still in season. Versatile cucumber and carrots too, and you may find the first asparagus. Leafy greens such as lettuce and spinach are a good means to add vitamins and minerals to your plate.

Whether you have them fresh, tinned or frozen, enjoy your fruit and veg!