Tag Archives: superfood

Rainbow Summery Lunch

The Summer may have gone but the weather still remains (on and off) warmer than usual for October and I don’t really feel like warming comfort foods just yet.

rainbow lunch

My fridge usually has all the components to hand needed for a fresh, light, summery lunch even in October.  Tomatoes, Cucumbers, Radishes, grated Carrot, Red & White Quinoa (love it as a protein source and had some leftover from another dish).  Add in some Avocado and a sprinkling of Pomegranate seeds laid on a bed of hidden Watercress (almost a prop for the rest of the ingredients, a superfood prop!).

One of many combinations of a light lunch on the go that can be put together in moments.

Nutritious and so Delicious!

 

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Watercress Green Smoothie

I make a green smoothie a couple of times a week, I basically just chuck in whatever is to hand, sometimes the main green element is Kale, other times it’s Watercress.  I love Watercress, it’s the peppery kick that has me munching on it or including it in salads or sandwiches, but in a smoothie it’s even better!

watercress green smoothie

Watercress has high levels of Calcium  Vitamin A, C, E, K beta-carotene and Iron.  Also contains vitamin B1, B2. folic acid, potassium and phosphorus.   It has more calcium than milk and more iron than spinach!

Today, my green smoothie contained:

1 bag of Watercress
1 medium carrot
around 5 inches of cucumber
3 small tomatoes
1 baby avocado
half a banana
small handful of blueberries
3 raspberries, yes 3, all I had left!
about 1 inch of Ginger
Flax seeds
Chia seeds
Water to the perfect consistency for you
Ice, optional.

plus my Green blend which today was Wheatgrass, Spirulina, and Green Barley,   I have a few others and change or add to the blend, I’m always coming across new things to try too!

Blend all and serve immediately.

All measurements are approximate, I usually just sprinkle in some Flax and Chia seeds, make it your own and enjoy the benefits.  This amount serves 2 generously!

 

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Superfood Beetroot

Beetroot has always been around but in the past it was more usual to find it in a jar soaking in vinegar.   Now more and more people are using it raw, cooking or juicing it for extreme health benefits.

beetroot

Beetroot is a powerful detoxifier and blood purifier.  A great cleanser especially for the liver, kidneys, intestines and gall bladder.  Beetroot’s lush ruby red colour comes from beta-cyanin which has anti-viral and anti-oxidant properties which protect the cells against free radical damage.

Beetroot  is a rich source of natural sugars and contains a high amount of fibre that improves digestion, aiding the absorption of food but also slowing down the absorption of digestible carbohydrates into the blood, supplying a steady stream of energy.   It also stimulates the circulatory system, speeding up metabolism.

Beetroot is high in assimilable iron, contains manganese and silica which is vital for healthy skin, hair, nails and bones.  Other nutrients include vitamins B3, B5, C, Folic Acid, Beta-carotene, calcium, copper, iodine, magnesium, phosphorus, potassium and zinc.

It certainly deserves the title of Superfood!

So now to find more ways of including Beetroot in our diet apart from the usual pickled or raw grated into salads.  I’ll be starting with soup, Roasted Beetroot and Butterbean, but I really want to experiment with different ways to cook it, it does have an earthy taste which has not really appealed to me but with all the massive health benefits I want to include it more regularly on our menu.

Beetroots are in season here in the UK, now is the best time to give them a try!

Here are some fun facts from Love Beetroot.

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Wonderful Walnuts

We have Walnuts in our kitchen all year round, lovely to munch on as a quick snack but at this time of year they really are brought to the forefront in the supermarket aisles in readiness for Christmas, along with all manner of nuts, some of which I will be highlighting over the next few weeks.

Walnuts are considered to be superfoods these days,  as a child my mum would buy them loose in brown paper bags from the greengrocer and we would sit together cracking them open with a nutcracker and picking out the nutty, crunchy, nobbled seeds from the shells.

Walnuts are a high density source of nutrients, including calcium, high in magnesium, B6 and a rich source of  Omega 3 essential fatty acids and heart-healthy monounsaturated fats, anti-oxidants plus a valuable source of iron. 

walnuts

Miss ND has teaspoon of ground almonds in her breakfast each morning and lately I have been crushing half a walnut (introducing slowly) too.  It is amazing to see the oil seep out of the walnut seed with even a light crush, so richly abundant it is!   Recommended intake each day is around 8-12 halves, I know I don’t manage that many some days but some is better than none.

Including walnuts in our diets couldn’t be easier, they make a lovely addition to salads, but I also bake a few different cakes with walnuts, this Apple, Cheddar and Walnut Loaf is one of Mary Berry’s recipes from the Great British Bake Off Every Day.  I love it because it is really easy to put together, the little ones can help mix as it is not a finicky batter needing gentle folding and it is completely sugar-free!   The apples do  give some sweetness but it is a lovely savoury, cheesy, nutty loaf that is equally good warm or cool.

 

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