Spinach has an extremely high nutritional value. It’s high in niacin (good for brain function, boosting your mood, helping to lower cholesterol) & zinc (boosts immune system) as well as protein, fibre, vitamin C, calcium - the list goes on! It is packed with amazing nutrients for every part of your body. It’s a real powerhouse rich in antioxidants. I eat it both cooked & raw with every meal.
I love beetroot & eat it with everything! It is high in immune boosting vitamin C, fibre & essential minerals such as potassium (which is essential for healthy nerve & muscle function) & manganese (good for your bones, kidneys, liver & pancreas). Studies show that beets can help to lower blood pressure.
Cucumber contains skin friendly minerals; magnesium, potassium & silicon. It helps to flush out toxins & keep your body hydrated.
I make gravy & sauces from onions - the phytochemical's in onions along with their vitamin C content help to improve immunity. They also contain chromium which assists in regulating the body’s blood sugar. Onions have been used for centuries to fight inflammation in the body.
Do you remember being a kid & ALL adults would say “eat your carrots & you’ll be able to see in the dark?”
Well, that wasn’t really true but they were kind of along the right lines. Carrots are an excellent source of antioxidants - especially beta carotene. Carrots are high in vitamin A which is an essential nutrient for good eyesight.
Cabbage is an excellent source of dietary fibre, packed with nutrients such as vitamin E (great for your skin), calcium (essential for healthy bones & teeth, also for bodily functions such as muscle contraction) Magnesium, B vitamins ….. The list goes on!!!!
Great for adding taste to plain foods but did you know that a fresh chilli contain SEVEN times more vitamin C than an orange??
They are also an excellent source of vitamin A, vitamin E, beta carotene & folic acid (folic acid helps your body to produce & maintain new cells).
Health benefits of chillies are: Aid digestion, boosts immune system, fights muscle, joint & nerve pain.
Garlic contains a compound called Allicin which has potent medicinal properties. It’s high in Vitamin C, B6, selenium (fights inflammation & aids heart health) & manganese. Garlic has excellent immune boosting properties & is often used to fight the common cold. The active compounds in garlic are proven to reduce blood pressure & cholesterol levels. Garlic can also help to detoxify heavy metals in the body.
I love sauerkraut, I eat it with everything … it’s low in calories & bulks out my meals. Sauerkraut has huge health benefits. It provides huge doses of vitamin C and vitamin K (regulates blood clotting & transports calcium throughout the body). It also boosts your energy & immune system with iron. Sauerkraut is a probiotic powerhouse & aids digestion by boosting the good bacteria in your gut.
Red & green grapes:
Sweet & tasty, grapes contain powerful antioxidants known as polyphenols. Resveratrol found in red wine - famous for heart health is found in the skin of red grapes.
Did you know that strawberries are one of two fruits known to man that have their seeds on the outside of the fruit? They are an excellent source of vitamin C, vitamin K, folic acid & potassium. The fibre & potassium in strawberries support heart health.
Rich in protein (Yes, that’s right protein!) & vitamin C. Tomatoes are the major dietary source of the antioxidant lycopene which has been proven to reduce the risk of heart disease. Tomatoes keep the digestive system healthy by preventing both constipation & diarrhea as they are a natural laxative & help to regulate bowel movements.
A breakfast staple in our house. A very good source of high quality, affordable protein.
Lactose free cheese:
We are a lactose & gluten free household as my daughter suffers with an autoimmune condition called Ulcerative collitis. Lactose free cheese contains all of the nutrients of regular cheese such as protein, calcium etc but without the lactose which is sugar that is found in dairy products.
What is not to love about hummus??! Hummus is derived from chickpeas. An excellent source of protein, they’re high in iron & B vitamins. B vitamins are especially important for vegetarians & vegans whom may lack in these nutrients due to not consuming animal products.
We eat these in moderation. Derived from Soybeans; a legume that contains a complete protein of all essential amino acids, healthy fats, vitamins & minerals & antioxidants such as isoflavones.
There is usually some meat or fish in our fridge, however we ate the meat for dinner last night.
Each meal I make for my family has lots of salad & vegetables which contain nutrients to fuel our bodies. Every single nutrient has a job to do in order to help your body work at it’s optimum level.
Don’t forget if you have any questions we are here to help! Hope you’ve found this informative
Written By Leah