Nutritional Advice For June
June 11 2008
As easy as shelling peas!
The message to eat more fruit and vegetables to protect against disease has been well publicised in recent years. Indeed, a paper issued by the government this year estimates that 42,200 deaths a year could be avoided, if we upped our intake of fruit and vegetables.
If your aim is to increase your consumption of fruit and vegetables to improve your health, then summer, with its abundance of colourful and delicious produce, is the best time to start. Here are some ideas to make adding a few more portions a day as easy as shelling peas!
Breakfast
For many people a leisurely breakfast is something that happens only at weekends or on holiday. Yet, a sustaining breakfast is important for energy, mood and concentration. According to a recent study, people who eat breakfast are less likely to put on weight.
It takes seconds to add a few tablespoons of live yoghurt to a bowl of colourful fruit salad - think berries, apple, pineapple, grapes, mango and kiwis - and sprinkle on some protein-packed seeds for a great start to the day.
For a quick and nutritious breakfast, try my delicious summer berry
smoothie recipe on susu organic recipes
Snacks
If you like to graze throughout the day, sun-ripened plums and strawberries go well with a fistful of nuts; and carrot and celery sticks are just made for dipping into pots of houmous, guacamole and salsa.
Lunch
Open a bag of watercress - in season now - to liven up a lunchtime sandwich. If you are looking for something fresh without the hassle of preparation, the supermarket salad bar with its medley of tastes, textures and rainbow hues, provides a tempting change.
Let’s not forget the kids! Vegetable sticks, cherry tomatoes, grapes and small bananas are easy for little hands to hold and can be slipped into a lunchbox.
Supper
For a quick and tasty evening meal, what could be simpler than a stir-fry of vegetables? We are spoilt for choice at this time of year. Broccoli, fennel, asparagus, onions, spinach, chard, celery, carrots, garlic, cauliflower, courgettes and spring greens are all vying for room in the pan. Just add chicken, beef strips, prawns or cashew nuts. Season with soy sauce and serve on a bed of rice.
Local asparagus has a short season, so make the most of it while it is still in the shops. To cook, chop off any woody ends, then steam or bake (in a little olive oil) for 8-10 minutes. It is a great accompaniment to almost any meal and is also good cold with a dash of olive oil.
All it takes is a little imagination to increase your enjoyment of health-protective fruit and vegetables and add texture, crunch, colour and essential nutrients to every meal.
Rita Carmichael, Nutrimatters
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