Pears, apples and citrus fruits – welcome to 2020

pearsPears – rich in soluble fibre

Pears, apples and citrus fruits are all in season this month, so I’ve highlighted them for a healthy start to the year, writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.  A recent study from the University of Reading showed that eating two apples a day, over an eight-week period, can lower LDL-cholesterol. The decrease was not as large as that brought about by statins but could be very significant over a long period of time and in combination with other healthy habits.

Meanwhile, pears are a rich source of soluble fibre, which can also lower cholesterol, as well as lowering blood glucose. There are several varieties of apples and pears, of course, but if you check the origins and go for fruit grown in England (Conference and Comice pears for instance), you’ll also be helping the environment by saving on air miles.

All citrus fruits are nutrient dense – being rich in soluble fibre, vitamins, minerals and phytochemicals. If you only buy tangerines at Christmas, maybe try including them in your diet from now on?

Here’s a quick and easy health tip for the New Year – get into the fruit habit. At the start of the day, put out a pear, some easy peel tangerines, and a couple of apples on your desk, if working at home, or pop them into your bag if you’re going out. It’s a good way to push 5-a-day to 7 and beyond!

Total citrus juice
Serves two
The sweetness of the oranges and clementines perfectly balances the sharpness of the grapefruit and limes. And I’ve found that I get more juice from lemons and limes by using a glass squeezer rather than the juicer.
One net of clementines, peeled and segmented
Four large oranges (I used Emperor, which are easy to peel), peeled and segmented
Three red grapefruit, peeled and segmented
Two-inch piece of ginger, peeled and roughly chopped
Two limes
Juice everything but the limes. Halve the limes and extract the juice with a glass squeezer and use to top up the mixture. Give a quick stir, to blend in the lime juice, and drink immediately.

Spinach, pear and Bramley juice
Again, this is a nice blend, where the sweetness of the pears nicely counteracts the taste of the apples and the spinach. I like Bramleys in juice because they’re not too sweet. In fact, in her anti-cancer non-dairy programme (The Plant Programme by Professor Jane Plant and Gill Tidey) Jane Plant recommends juicing Bramleys rather than other varieties because of their high vitamin C and folic acid content.
Serves two
200g spinach
Three Bramley apples, cored and chopped roughly
Three pears, chopped roughly
Two-inch piece of ginger, peeled and roughly chopped
Two lemons
Juice everything but the lemons. Halve the lemons and extract the juice with a glass squeezer and use to top up the mixture. Give a quick stir, to blend in the lemon juice, and drink immediately.

Pear and Bramley crumble
Serves four
500g Bramley, cored and roughly chopped
500g pears, roughly chopped
Sugar and cinnamon to taste
For the crumble mixture
100g nuts, chopped
175g flour
85g butter, chopped into small pieces
25g sugar
One tbsp. cinnamon
First cook the fruit. Add three tablespoons of water to the apples and bring to boil in a saucepan. Cook on a lower heat for about five minutes and then add the pears. Cook for a further five minutes or until the fruit has softened. Set aside while you prepare the crumble mix. Rub the butter into the dry ingredients until you get a crumb-like texture. Top the fruit with this mixture in a baking dish and bake at 190˚C for 30 minutes, or until the top is golden-brown.

Next month: Celebrating celery

December: Some healthy comfort food for the festive season

Cranberries ChristmasHad enough of Christmas food ads already? Let’s plan ahead and make sure to include some healthy home-cooked dishes amid the festive frenzy. I recently had some very delicious mulligatawny soup at a posh Indian restaurant and decided to recreate it (particularly as I’ve just been at a conference where the health benefits of lentil soup were being promoted), writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition. At the same restaurant, I had some amazing spiced roast potatoes, so decided to recreate those too, with a healthy twist. And, as always, let’s kick off with a seasonal juice recipe.

Winter boost juice

If you’re partying a lot – be it the office do or a family dinner (or, of course, both), it’s a good idea to juice a lot as well. Fresh cranberries are in the shops now, grapefruit is in season and it’s always good to top up with pure pomegranate juice.

Serves two
Three red grapefruit, peeled and segmented
One carton fresh cranberries
Two inch ginger root, peeled and chopped roughly
Pure pomegranate juice
Juice the grapefruit, cranberries and ginger, pour into two glasses and top up with pomegranate juice.

Swede and Leek Mulligatawny soup

Serves two to three
Parsnips, swedes and turnips are in season and are a great source of fibre, vitamin C and antioxidant phytochemicals, while leeks are prebiotic, which support the health of the gut microbiome.
Half a swede chopped (or substitute turnips, parsnips)
One large leek, chopped
One large onion, finely chopped
100g or so of lentils (reduce or omit for a thinner soup)
Two inch piece of root ginger, grated
Four cloves of garlic, chopped
One tbps. curry powder
500ml (or more to top up) vegetable stock

Tomato puree

Cook the swede, onion, garlic, ginger and leek in coconut oil until soft and add the curry powder and lentils. Cook for a further five minutes, then add the stock. Simmer until everything is soft then add tomato puree to taste, liquidise (add more stock if too thick).

Turmeric and rosemary roasties
Serves two

Serve with a roast/Christmas dinner or in wedges with dips for a buffet.
500g roasting potatoes, whole, halved or cut in wedges
One tbsp. turmeric powder
One tbsp. chopped rosemary
Pre-heat the oven to 200°C. Boil the potatoes till tender, drain and shake them around a bit in the pan. Heat one tbsp. coconut oil in a saucepan. Toss the potatoes with the turmeric and rosemary in the oil till coated. Cook in a foil lined tray in the oven for 30 minutes or until they’re crisp on the outside and soft on the inside.
Next time: It’s a citrus New Year…

Nutritious Christmas food

turkey dinnerTurkey is a great source of lean protein. It is also low in fat and low in calories – just what you need this festive season! It is also high in selenium, which supports metabolism, zinc that help to boost our immunity and vitamin B6 essential for energy production.

Turkey is also packed with tryptophan, according to Dr Marilyn Glenville, the UK’s leading nutritionist (www.marilynglenville.com).

‘Carb cravings are a sign of low levels of the amino acid – tryptophan, which is necessary for the serotonin production, a ‘happy’ brain chemical. It plays a crucial role in sleep and waking cycles as well as digestion. A lack of it can lead to low mood and anxiety. Instead of reaching for stodgy carbs go for turkey – it’s packed with tryptophan!’ says Dr Glenville.

Brussel sprouts

Brussels sproutsNot the most popular of vegetables they are in fact really good for you.

Brussels sprouts are cruciferous vegetables that are packed with vitamin K, vitamin C, folic acid, calcium and magnesium. They can also help to avoid the mid-afternoon slump on Christmas Day, as they are packed with B Vitamins, essential for energy.

 

CinnamonCinnamon

‘Cinnamon is one of nature’s most revitalising herbs. Filled with potent antioxidants – more than almost all other spices and herbs – it may help to reduce signs of ageing, boost metabolism as well as aid digestion, gently warming your stomach, supporting the breakdown of your food more efficiently.’ explains Dr Marilyn Glenville.

Cinnamon also has the ability to regulate blood sugar levels, so adding it to your café latte, smoothie, or dessert is always a good idea.

Nuts

‘Nuts are packed with goodness, high in essential nutrients especially the minerals and vitamins. They are also protein-rich so are broken down more slowly and therefore stay in the stomach longer, making us feel fuller and snack less,’ Dr Glenville tells us.

‘They also help to balance your blood sugar levels and improve insulin sensitivity, which is an essential part of healthy weight loss and management. Nuts are high in calories, so don’t gorge on them, but allow yourself a healthy decent handful a day.

‘Make sure they’re raw and unsalted to get the maximum benefit from the delicate oils they contain.’ says Dr Glenville.

 

Mulled red wine

‘Red wine is a good source of resveratrol. This powerful antioxidant, which can be found in the skin of red grapes, berries, cocoa and red wine, is produced in plants to defend them from invading microorganisms.

It can not only protect you from damaging free radicals but it also boosts cell replication. By promoting a healthy, inflammatory response in our body it delays premature aging process and turn excess flab into calorie-burning ‘brown fat’. If you are not a big fun of red wine but want to stay healthy, keep radiant skin and look fabulous this festive season go for a supplement with resveratrol.

To claim a 5% discount on products at www.superfooduk.com  you can put in the promotion code: HSoul1.

Spotlight on seeds for November

Seeds NovemberSeeds are probably more nutrient-dense than any other food – after all, they contain everything a plant needs to grow to maturity. They are rich in protein, essential fatty acids, fibre, vitamins, minerals and phytochemicals. Here are just a few reasons why my recipes this month are all about seeds, writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.

• Pumpkin seeds ¬ – rich in zinc
• Chia seeds ¬– high in fibre
• Linseeds or flax seeds ¬– an excellent source of alpha-linolenic acid, which is important for cardiovascular health
• Sunflower seeds ¬– a good source of vitamin E
• Hemp seeds – contain a healthy 3:1 ratio of omega-6: omega-3 fatty acids.

Along with the seeds themselves, sprouting seeds are also rich in nutrients. High in protein, fibre, vitamins and minerals, they are useful for adding texture to salads, soups and pasta dishes.

Hemp and raspberry smoothie
Three types of seeds in one delicious pink smoothie. Hemp seed milk is made from pulverized hemp seeds blended with water – it’s creamier than nut milks and worth a try if you’re experimenting with non-dairy milks.

Serves one
One carton of raspberries
One tsp. ground linseeds
One tsp. chia seeds
One tsp. cacao powder
Half tsp. matcha
One tsp. turmeric latte powder
Hemp seed milk.

Mix all ingredients, using enough hemp seed milk to make a smoothie of your desired consistency. How many seeds can you pack into a juice?

Insalata tricolore with pumpkin and sunflower seeds

This dish is inspired by a delicious snack I had in a café recently – avocado on sourdough toast, sprinkled with pumpkin seeds. The smoothness of the avocado contrasts very nicely with the crunch of the seeds. So, I’ve translated this idea into one of my favourite Italian dishes – insalata tricolore.

Serves two
One large avocado, sliced
Six tomatoes, sliced
100g mozzarella or burrata, sliced
One tub of sundried tomatoes
One tbsp. pumpkin seeds
One tbsp. sunflower seeds
Olives (optional)
Fresh basil leaves
Flax seed oil, balsamic vinegar to dress

The classic way of serving this dish is to layer the green, white and red elegantly together – but you could just mix them up. Add a bit of extra interest by scattering sundried tomatoes on the top, then the seeds. Finish with the torn basil and a drizzle of flax seed oil (more seeds!) and balsamic vinegar (for that real Italian flavour). You could also add in some olives to make it extra special!

Sprouts, seeds and salad

This is super healthy. A recent study showed that regular consumption of asparagus improved insulin production and lowered blood glucose – so could help protect against Type 2 diabetes. And I don’t need to remind you of the health benefits of broccoli. Combined with seeds, sprouts and a flax seed oil dressing, this salad ticks all the boxes…

Serves two
Two bunches of asparagus
Two bunches of tenderstem broccoli
One tbsp. mixed seeds
Two handfuls of mixed sprouts (alfalfa, broccoli, mung bean and so on)
Dressing: one clove of garlic, crushed with herbed rock salt to a puree, then whisked with flax seed oil and lemon juice
Cook the broccoli and asparagus, set aside to cool and chop into small pieces. Mix with the seeds and sprouts, then dress with the oil and lemon mixture.
Next month: Some Winter comfort food

Going purple for September

aubergine beetroot blackberriesThe A, B&B trio (Aubergine, Beetroot and Blackberries) group are all in season now. They’re high in fibre, low in calories, rich in minerals, vitamins and the antioxidant phytochemicals that given them their deep colour writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition. The purple of aubergine skin comes from nasunin, a potent antioxidant which was found (in lab experiments only, to be fair) to protect brain cell membranes from damage.

Back to School juice

There are still plenty of blackberries around, so pick them while you can. Blended with frozen berries and grapefruit, this makes a delicious healthy juice with just the right acidity balance. Amounts of berries can be varied.

Serves two

Fresh picked blackberries
Bag of frozen berries, defrosted
Two red grapefruit
One inch ginger root, peeled and chopped
Pomegranate juice
Juice all berries, grapefruit and ginger and top up glasses with pomegranate juice.

Ratatouille

I have been studying ethnobotanist James Wong’s new book 10-a-day The Easy Way and wondered how many veg I could add to my aubergine in a ratatouille recipe. Here goes…

Serves four

One aubergine, chopped
One red pepper, chopped
One green pepper, chopped
One yellow pepper, chopped
Three courgettes, sliced
Handful of runner beans, sliced
Two red onions, chopped
Two red chillis, chopped
Two garlic cloves, diced
Two 400g tins of tomatoes
Two tbsp. tomato puree
One tbsp. dried mixed herbs
100g pot of mixed olives
Fresh basil, torn
Fresh parsley, chopped

Heat some coconut or olive oil and fry the onions, garlic and chilli for a few minutes till soft. Stir in all the other vegetables and soften. Then add tomatoes, tomato puree, herbs and simmer till all the veg are tender. Add the olives. Finish with the fresh herbs and maybe a drizzle of olive or flax seed oil.

This is incredibly versatile. Serve with rice, pasta, baked potato or sweet potato, hot or cold. I put this recipe into my nutrition calculator and it ‘only’ contains 2.5 portions of fruit and veg per serving. Now my challenge is to adapt this recipe to up this total. Fancy joining me in this challenge?

Beetroot and horseradish hummus – new food processor

I have just bought a new food processor. So, to celebrate, I put together a recipe I’ve been meaning to try for a while.

Serves four

Three boiled beets, chopped
One 400g tin chick peas, drained
Two tbsp horseradish
Two tsp spices (many hummus recipes call for cumin, but I used ras el hanout and sumac)
Flax seed or olive oil as required

Process the beets, chick peas, horseradish and spices. Add oil to create the consistency you want.

This beautiful deep pink-purple dip is great with pitta bread, crackers and crudites and keeps in the fridge for up to a week.

Next time: Going nuts in October.