It's only fruit 'n' veg...
Founder of Nosh Detox Geeta Sidu-Robb says 'There's no health reason for people to eat over 75 % of the other foods we consume in any given day. Only fruit and vegetables contain nutrients that you need for your body's regeneration. Eat fruit and vegetables as raw as possible, you may not know that, by blending them, the nutrients reach your blood stream quicker, and provide a quick-shot of green vitality to you!'
It's only fruit 'n' veg cont...
'An easy-to-make daily superfood smoothie gives you glowing skin from within. Replace hard to find vegetables with that in season, keeping colours the same as items you're replacing. You'll need: two apples, pears, and bananas, 5 tbsp mango puree, 1 tbsp of any green superfood powder (I recommend Synergy Superfoods, buy the best quality you can afford), one cup of soya milk, and 1.5 cups of water. Blend the above, and drink!' says Sidu-Robb. www.noshdetoxdelivery.com
The New Ice Age:
Nutritionist Yvonne Bishop-Weston comments 'We know eating plenty of fruit and vegetables can help reduce risks of heart disease, reduce blood pressure, and prevent types of cancer, as they're packed-full of vital minerals and nutrients. Either buying frozen or freezing them yourself is a great way to ensure year round accessibility to this important food group. Making frozen fruit and vegetables your staple diet can also save you money, as they are often available at affordable prices year round!'
The New Ice Age cont...
'Remember that variety is as important as quantity; no single fruit or vegetable will provide all nutrients needed. Embrace choice, aim to fit-in as many coloured vegetables and fruits as possible. On average, for adults, one portion is approximately 80 g of fruit or vegetables- handful of frozen berries or grapes, two frozen broccoli florets, or three heaped tablespoons of frozen carrots, peas or sweetcorn. Use frozen vegetables to prepare quick-and-easy stir-fry's, or add frozen berries to muesli or yoghurt as a snack, and are essential ingredients for smoothies. It's easy to over-cook vegetables, meaning you lose vitamin and mineral contents, so steam, not boil, making sure you cover the pan tightly.' www.thenewiceage.com
How to get your daily quota:
Rachel De Thample, Able & Cole's resident food writer says 'Forget five-a-day, aim for six. Have two portions of fruit for breakfast, or one with breakfast and the other as a snack, and then make sure you have two veggie side dishes with both lunch and dinner. If you break your day into three, and aim to have two portions of fruit or vegetables in each third, you'll be able to tick-off your six-a-day without stress, and feel much better!'
How to get your daily quota cont...
'The best vegetables to cook of an evening are carrots, broad beans, spinach and beetroot, because they're easier to digest, as the cooking part takes care of this. Try this simple recipe; beetroot penne with wilted greens. Dice a cooked beetroot, fry one chopped garlic clove in olive oil, add the beetroot and juice from half a lemon. Toss with cooked penne pasta, adding a splash of cream, keep warm while you stir-fry the beetroot tops in olive oil. Add chopped garlic clove, and a splash of balsamic, season, and stir-through pasta.' www.ableandcole.co.uk
Why is it important for women to have these five-a-day?
Rob Jeffers, London-based nutritional therapist says 'Many women, particularly post-menopausal, are at-risk of developing osteoporosis, where a decrease in bones mass leads-to fragility and risk of fractures. Vitamin K and boron both play vital roles, boron stimulates estrogens and converts vitamin D into its most active form. Get these nutrients from green leafy vegetables such as kale, spinach, broccoli, and lettuce, as they help protect against osteoporosis.'
A superfood 'rainbow' awaits you!
Jeffers adds 'UK recommendations of five-a-day was done so on the basis of the average intake was 2.5 portions per day across the population. Aiming for five portions was seen as a step in the right direction, but remember, this isn't an upper limit, and should been seen as a 'minimum.' All fruits and vegetables are 'super foods' each offer different types, amounts and combinations of nutrients. Nature has made this easy for us, by colour coding them all! Aim to eat a 'rainbow' of both fruits and vegetables daily, to ensure you maximise nutritional benefits.' www.rjpersonaltraining.com
Any easy-dinner options I can try?
We found great ideas that suit busy, modern lifestyles, from Gillian Mc Keith's book 'Ultimate Health Plan.' Option one: Slice-up a beetroot, parsnip, onion, peppers, aubergine or courgette, and place on a baking tray. Drizzle with oil, and add a sprinkle of dried herbs, place under grill for a few minutes until slightly soft, serve with fresh salad leaves and fresh basil.
Any easy-dinner options I can try? cont...
Option two: Baked beans on wheat-free toast, served with parsnip mash; boil parsnips, and mash-up with a little olive oil, add some baby gem lettuce and sprinkle with torn basil and chopped coriander. You can also use Swedes, turnips, yams or squash.