SUMMER PRODUCE: Now is Season.

Bananas              Blackberries            Blueberries

Cherries              Grapes                     Melons (All)

Nectarines           Oranges                  Plums

Raspberries         Strawberries           Asparagus

Beans                   Bean Sprouts          Beetroot

Broccoli               Brussel Sprouts       Cabbage

Capsicum            Carrots                     Cauliflower

Celery                  Chilli                         Cucumber

Eggplant              Leeks                        Lettuce

Mushrooms          Pumpkin                   Rhubarb

Snow Peas           Spinach                     Spring Onion

Sweet Corn          Tomatoes                  Turnips

Zucchini

How to staying healthy.

Eat mostly plants:

Yes we all know that vegetables are good for us, however are we eating enough? The recommended amount stated by 'the dietary guidelines' is 5 serving a day. As I have stated on my Facebook page, it is National Nutrition Week where we #tryfor5 ! This is a great initiative as increasing the consumption of vegetables has the ability to reduce many diseases. Diseases such as: heart disease; type 2 diabetes; and some cancers. Adding more vegetables to your diet is not as hard as you may think. There are many delicious vegetarian recipes online! If you have any issues with finding these recipes, don't hesitate to email me. 

Love legumes: 

As a population we need to start loving beans and legumes. They are a great source of carbohydrates and proteins. Instead of opting for a sandwich at lunch where the bread is highly processed, maybe a few days a week make a salad with legumes instead. With there low GI properties legumes help keep the blood sugar levels stable, reducing the risk of diabetes, and high in fibre can help reduced the risk of bowel cancer. 

Swap some meat for fish:

As a meat lover myself cutting down on red meat wasn't easy. However, there are many harmful side effects associated with the overconsumption of red meat. Studies show that the overconsumption can increase your risk of bowel cancer. Substituting 1 or 2 days a week to NO MEAT DAYS will not only make you feel healthier it is also great for your budget. 

FISHY FISH is amazing for your health especially the oily fish such as sardines, tuna, salmon and mackerel. The oils found in fish have been positively linked to heart health, brain function and reducing the signs of depression. I would aim at trying to incorporate fish 2 or 3 times a week, whether that is fresh or from a can. 

Exercise:

Many of us feel like we don't have time to exercise! I know I do some days! However, we need to make time. Exercise is extremely important for our health, whether that be 10-30 minutes a day. However, if you are unable to do this just start small. Every little bit counts. You will feel your mood be more positive due to the release of endorphins, making you want to do more anyway! Let get active! 

 

Stay Fresh x 

 

 

 

PEAS: Healthy Facts

Now in SEASON. Peas have many wonderful health benefits. Boost your protein, fibre and vitamin C intake with peas glorious peas!

Fun facts: A cup of peas has a quarter of your daily intake of fibre and a day's worth of flu-fighting vitamin C. Thanks to snap freezing technique frozen peas have the same nutrient content as fresh. However, while these are in season lets eat these fresh!

Peas taste fantastic with mint, lemon, feta, soy, ginger, parmesan, basil, dill and cherry tomatoes. 

Stay tuned for my first spring recipe, ideal for spring/summer barbeques or as a healthy salad to accompany any type of protein. 

Stay Fresh x 

SPRING PRODUCE: Now in Season.

Welcome spring, and welcome the birds bees bugs and flowers. Along with many delicious seasonal produce. Below is a list of produce that is at its best flavour. Enjoy!

 

Bananas                Berries               Grapefruit

Lemons                 Limes                  Mandarines

Strawberries         Artichokes          Asparagus

Beans                    Broad Beans       Beetroot

Broccoli                 Capsicum           Carrot

Cauliflower            Chillies               Cucumber

Leeks                     Lettuce               Onions

Parsley                   Parsnip               Peas

Potatoes                Rhubarb              Silverbeet

Spinach                  Spring Onion      Squash

Zucchini   

 

 

Is coconut oil better than other oils?

Over the last couple of years coconut oil has had a lot of attention in regards to it's health benefit claims. Being an oil, even though hard at room temperature, coconut oil contains no sugar, which can also be said for all other oils. Due to coconut oil being hard at room temperature this means that it contains high amount saturated fats. It has been proven that the saturated fats found in coconut oil, seem to have less of an affect on blood cholesterol than tradition butter. BUT this does not mean it is healthier than any other oils. A popular myth that has been around is that coconut oil is lower in Kj than other oils, however the amount is insignificant. 

I would suggest using a wide range of oils, depending on the cooking method. Olive oil, with all of its proven health benefits with lowering the chance of heart disease is also a great choice for medium cooking temperatures and dressing (salads).

So please don't ONLY use coconut oil. 

 

Stay Fresh x 

SWEET POTATO.

For my next recipes, I will be focuses on sweet potato. Sweet potato is amongst the most nutritious food in the vegetable kingdom. Packed with potassium, calcium, thiamin, niacin, vitamin A and C. They are fat-free, low in sodium, have fewer calories then potatoes, however more sugars ! But never fear. Sweet potatoes are LOW GI meaning that the sugars are released slowly into the blood stream for prolonged energy. Controlling blood sugar levels is essential for people who suffer from diabetes and for our energy levels throughout the day. 

The reason sweet potato has so much sugar, unlike normal potatoes, is due to an enzyme that changes the starches in the produce into sugars as it matures. This allows the body to be able to absorb the glucose (starch is made up of glucose molecules) easier. 

Furthermore, the high levels of vitamin A found in sweet potato has been linked with anti-aging (I loved this one) benefits, cancer prevention and maintenance of good eyesight. 

Stay tuned to the 'recipes for winter' sections for easy sweet potato recipes. 

Stay fresh x 

GINGER.

Much like garlic, ginger has been used in food and medicine for centuries. In ancient times ginger was used as an antidote for poisoning. I hope we never have to use it for those purposes ! However, it has many benefical properties for the modern individuals also, these include: helps gastrointestinal activity (decrease ulcers); demonstrates lipid lowering activities (great for heart disease); anti-microbial,  anti-parasite and antioxidant properties. 

Many studies have demonstrated gingers anti-nausea and vomiting abilities. This may help decrease the duration and severity that pregnant women suffer, through morning sickness. Ginger is also great for people who suffer from migraine headaches due to its anti-inflammatory properties.

The addition of fresh ginger into your cooking allows for many benefits in regards to your body immunes defences. Ginger is a great addition to any stir fry or soup ! 

Lets try stay cold free this winter. 

Stay Fresh x 

GARLIC.

Garlic has been used as both food and medicine for centuries. It possesses many properties that benefit us and our health. Garlic has antioxidant and anti-inflammatory properties; helps decrease the risk of cardiovascular disease; helps with high blood pressure or hypertension; possesses anti-microbial and immune enhancing properties.  

Garlic and all of its components have demonstrated results against pathogens, including bacteria, fungi and parasites. If you ever suffer from colds or flus you should increase you consumption of fresh garlic. I know most of us eat whatever is easy while trying to get over the dreaded cold, but here is one easy remedy I sometimes use. I will admit this is not always tasty, however, it definitely helps. 

Place a plain piece of wholemeal bread in the toaster, dizzle over some olive oil and add a small amount of crushed garlic (you can cook before if you like). This meal will help your immune system fight the infections and or pathogen that you may infected with. 

However, there are some people who are allergic to garlic. Symptoms of an allergic reaction include skin rashes, temperature and headaches. So please be mindful. 

Stay Fresh x  

SILVERBEET.

SPIN THAT SILVER - BEET : Also known as chard. Like many green leafy vegetables silverbeet has high levels of magnesium, calcium, iron and vitamin A. If you are one of the many smokers out there, silver beet is the way to GO! Cigarette smoke induces vitamin A deficiency so by consuming food rich in vitamin A you can reduce your chances of lung inflammation. Furthermore, it is a valuable dietary supplement for vegans and vegetarians, who should always be eating plenty of green leafy vegetables. 

 

Recipes for silverbeet will be in the 'RECIPES' section soon.

Stay Fresh x 

BASIC BEETS.

We look at beetroots and are instantly drawn to their colour, so bright and vibrant. The many colours of beetroots are possible due to their abundance of antioxidants. Antioxidants are compounds found in foods that neutralise molecules called free radicals. These molecules have the ability to damage or harm our cells. Damages can results in many different types of cancers.

Along with antioxidants beetroot contain elevated amounts of potassium, sodium, magnesium and most importantly dietary nitrate. You may be asking why? Why am I just concentrating on the dietary nitrate. However, there is one good reason for this. As many people throughout the population suffer or in future may suffer from elevated blood pressure, dietary nitrate assists in the production of nitric oxide. Nitic oxide is known to relax blood vessels lowering blood pressure and decreasing our risk of cardiovascular disease. 

These amazing vegetables are currently in SEASON. Lets get our healthy eating on. 

Easy, healthy recipes using beetroot will be available online soon.

Stay fresh x