An A to Z of Healthy Eating - F
Today we'll look at four foods beginning with 'F', namely fish, fennel, figs and flaxseeds. Let's start with fish. These creatures of the seas and rivers are a fantastic source of vitamins, minerals and high-quality protein. Fish (especially 'oily' ones like sardines, mackerel and salmon) are also an important source of omega-3, an essential fatty acid that helps to maintain a healthy heart.
Fennel looks a bit like a plump bunch of celery. The texture is similar, too, but the taste is something else! With a taste akin to liquorice, fennel adds great flavour to dips and mayonnaise and is one of the ingredients in Chinese Five Spice. As for its nutritional value, fennel provides a wide range of minerals including calcium, magnesium, phosphorus and potassium, and it is often used to relieve intestinal cramps and intestinal pain.
Figs are another great provider of nutrients, including the ones mentioned above for fennel. Figs can be eaten dried, chopped onto cereal or even on a lamb casserole. Their effect on the body is to increase vitality, clear toxins and speed up sluggish bowels!
Flaxseeds (otherwise known as linseeds) have been used to great effect for thousands of years. Ghandi once pointed out, 'Wherever flax seed becomes a regular food item among people, there will be better health'. High in vital nutrients such as omega-3 oils and lignans, it's no surprise that the list of health benefits seems endless and includes increased protection against cancer, lowered blood pressure, better regulation of blood sugar levels and alleviation of skin problems such as psoriasis and eczema. The best thing to do with flaxseeds is to sprinkle the ground seed on whatever you wish - for example on cereal, pasta, soup or salad.
Why not try my recipe for Fennel and Fish Soup...
2 tbsp olive oil
1 large onion, chopped
2 large fennel bulbs, diced
1 small potato
850ml water
2 tins of tomatoes, chopped
1/2 tsp of dill, chopped (+ sprigs to garnish)
2 cod or haddock fillets, cut in to chunks
2 tbsp ground flaxseeds
cracked pepper to garnish
Heat the olive oil in a pan and then add the onion and fennel. Stir until golden brown. Add the potato, water, tomatoes and then reduce the heat and simmer for approximately 20 minutes. Remove from the heat and allow to cool. Then add to a blender and blend until smooth. Return the soup to a pan and add the fish and chopped dill. Simmer for approximately 10 minutes. Ladle the soup into bowls and garnish with the cracked pepper and dill and then sprinkle the flaxseeds on top.
Today we'll look at four foods beginning with 'F', namely fish, fennel, figs and flaxseeds. Let's start with fish.Read also:
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Nutrition for a Marathon
Whether you’re a seasoned athlete or you’re running your first marathon, it’s vital to prepare yourself nutritionally for the big event. The countdown should begin two to three months before a marathon and will involve making changes to your eating and drinking patterns. With the right preparation you’ll enjoy all of the training and have a lot more fun on the big day. -
Find Time for Nine!
When it comes to eating fruit and veg, we often hear about getting our 'Five a Day'. Okay, if you've grown up on a diet devoid of fruit and veg, five is certainly a good initial target, but pretty soon you should aim to eat more. After all, fruit and veg are the best source of the vitamins and minerals we need for all the amazing chemical processes that go on inside us each and every day. Of the hundreds of different fruit and veg that you can choose from, I'm suggesting that you find time for nine. Here's a great selection you could start off with: -
Sprouting
It is not surprising that a seed has more power for generating life than any other part of a plant. It is obvious that a human's needs are different to that of a growing plant but seeds do come packed with a balance of proteins, carbohydrates, fats, vitamins and minerals which makes them the finest natural food that 'home grown farming' can give. Basic seeds and grains are inexpensive and a mere tablespoon of seeds can produce up to a kilo of sprouts making them even more economical!
