• Making Healthy Christmas Food Choices

        Holiday turkeyAs we all start to indulge over the festive season, it is good to know that there are some healthy choices out there. Many of the foods we eat at parties and on Christmas Day have significant nutritious value; it’s a question of knowing what to look for.

        Here are some healthy options to pick:

        Turkey –This Christmas staple is a highly nutritious choice of meat; a low fat source of protein, which is rich in the essential amino acid tryptophan; vital to create the feel-good neurotransmitter serotonin.

         Isolated brussels sproutsBrussels sprouts –Love them or loath them, sprouts are a rich source of nutrients including Vitamin C and folate.  They also contain powerful phytonutrients, which support the body’s detoxification enzymes, helping to clear potentially carcinogenic substances from the liver more quickly. The trick is not not overcook them – and  try serving with almond flakes.

         Nuts – A great protein snack to help you manage your blood sugar levels, and packed full of the Pile from different nuts on white backgroundessential fats, missing from so many of our modern day diets.  They are also packed with vitamins, minerals and fibre so make an excellent snack at Christmas time, so long as they’re not the roasted or salted versions!

        Festive Fruits – Whether it is a bowl of juicy Clementine’s or some bright festive berries such as cranberries, blueberries and redcurrants; this is a perfect time to make sure your intake of immune-boosting nutrients, particularly vitamin C, is at an optimum level.  Brightly coloured fruits are packed full of antioxidants and so are an excellent addition to a festive diet.

         Juicy pomegranate and halfPomegranate – With their bright red, almost jewel-like seeds, pomegranates are fast becoming renowned as a superfood for their nutrient value too.  They score even higher then blueberries on the antioxidant scale, ORAC; in particular they are known to contain powerful polyphenols, which act in the body to protect against cell damage. Delicious added to salads or to blend into fruit juices.

        Red Wine –  Research has shown that red wine, when consumed in moderation, can offer significant health benefitsRed wine pouring down from a wine bottle (clipping path included) which can be attributed to the polyphenolic compounds present in grape skins; namely resveratrol.  Adding cinnamon, spices, cloves & orange juice to make a warming mulled wine is a lovely festive option!

        Root Vegetables – Roasted root vegetables are a recurring favourite on the festive plate.  A selection of carrots, Swede and parsnips provide a hearty supply of fibre and energy-rich carbohydrates to help support your digestion (and don’t forget to pile on the salad leaves with your leftovers!)

         chocolate nutrition diabetes fat BrightonDark Chocolate – Choose the intensely dark varieties and as well as your sweet treat, you’ll also get a powerful punch of antioxidant-rich compounds, magnesium and copper.  Ideally look out for a chocolate treat that contains at least 70% cocoa solids.

        hollyWishing you a Healthy and Happy Christmas and New Year!

         

      • The delights and temptations of market shopping.

        I was reminded of the joys of fresh produce on a visit to Borough Market in London at the weekend. Having only ever walked past it when closed, curiosity got the better of me and we finally made the effort to make a trip, coming away with a bag full of treats – all healthy and delicious.

        Fresh vegetables Borough Market

        The sights and smells which hit you there remind me of the adage that we eat with our eyes; and having been seduced by a feast of colour, that was certainly the case. Digestion literally begins when we see foods and then smell them, and this stimulates the secretion of pancreatic enzymes to support the digestive process.

        As well as being great fun, market shopping can be a significantly cheaper way of buying your fresh fruit and vegetables, with the added bonus of no wasteful packaging. The produce is usually locally sourced and tastier than you are likely to find in most supermarkets, and it was noticeable that only seasonal produce seemed to be available, so it’s a great way of supporting your local farmers to survive against the multiples. The only downside to ‘budget’ market shopping is the temptation of the treats which weren’t on your list but the ever-persuasive traders draw you towards. The mushroom pate was divine and so far this week has adorned a jacket potato and stuffed a chicken breast; and the Vietnamese chicken curry was mouthwatering.

        Fresh spices were abundant offering an array of amazing ingredients for my next curry. Turmeric (or ‘poor man’s saffron’)  is one of the healthiest spices available, containing curcurmin – a powerful chemical which has anti-oxidative and anti-inflammatory properties; great for supporting arthritis and allergies,and fantastic when added to basmati rice with pine nuts, onions and raisins to make fragrant rice. As for the  L’Ubracio  ‘Drunken Cheeses’ soaked in Italian merlot and cabernet wines, well – all in the cause of vital research! Indian spices Borough Market

        Local Sussex traders were well represented. Sussex Fish from Seaford had some beautiful fresh cod, sole and pollock – all caught sustainably off the south coast; but Flax Farm Linseed Whole Foods from Horsham won the day with their FlaxJacks ®; all wheat free and some even gluten free, using quinoa and millet instead of oats – a real treat for the Coeliacs amongst you.

        For their delicious recipes visit http://www.flaxfarm.co.uk/linseed_flaxjacks

        Next time you are in London with some time to spare, go and visit Borough Market to savour the sites and scents, and in the meantime try exploring your local farmers market to see what there is to tempt you.

        Purple sprouting broccoli Borough Market  Red chillis Borough Market apples Borough market Leeks Borough Market 2013-03-09 12.39.09