eat more plants!
I think we'd probably all agree we could do better when it comes to getting more fruits and veggies onto our plates and into lives!
It's recommended we consume 30 portions of different 'plants' per week if we want to improve our health including our gut!
Thankfully different colours and spices count too! As do nuts, seeds, olive oil, coffee and even dark chocolate! Phew!
Hooray for 4 x different colours of capsicums and for bliss balls full of nuts, dates and seeds!
Let's explore some of the food groups & their benefits.
fruit
Fruits are known for their high content of essential vitamins, minerals, and dietary fiber. They are rich in antioxidants, which help protect the body against cellular damage caused by free radicals. Antioxidants play a vital role in reducing the risk of chronic diseases, such as heart disease, certain types of cancer, and neurodegenerative disorders. Different fruits contain varying types and amounts of antioxidants, so incorporating a variety of fruits into your diet can provide a broad range of these beneficial compounds.
Many fruits are excellent sources of vitamin C, an essential nutrient that supports immune function, collagen synthesis, and wound healing. Citrus fruits like oranges, lemons, and grapefruits are particularly renowned for their high vitamin C content. Vitamin C also acts as an antioxidant, helping to neutralize harmful free radicals in the body.
Moreover, fruits are often low in calories and high in fiber, making them an excellent choice for maintaining a healthy weight and supporting digestive health. The fiber in fruits aids in promoting regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. Additionally, the natural sugars found in fruits are accompanied by fiber and other nutrients, which can help regulate blood sugar levels and provide sustained energy.
Certain fruits are specifically associated with unique health benefits. For example, berries, such as blueberries, strawberries, and raspberries, are rich in flavonoids, which have been linked to improved cognitive function and reduced risk of age-related cognitive decline. Watermelon, with its high water content and lycopene, has been associated with hydration, heart health, and potential antioxidant effects. Bananas are a great source of potassium, which supports heart health and helps maintain proper muscle and nerve function.
Incorporating a wide variety of fruits into your diet can provide a range of vitamins, minerals, antioxidants, and fiber, contributing to overall health and well-being. Whether enjoyed fresh, frozen, or in smoothies, fruits are a delicious and nutritious addition to a balanced diet. It's important to note that individual needs and dietary considerations may vary, so consulting with a healthcare professional or registered dietitian can help tailor fruit consumption to meet specific health goals or address any medical conditions.
Cruciferous veg
All veg is pretty ace ... But let's talk about Cruciferous Vegetables! Also known as brassicas, they are a diverse and nutrient-packed family of vegetables offering a wide array of health benefits.
From broccoli and cauliflower to kale and Brussels sprouts, cruciferous vegetables come in various shapes, sizes, and colours, making them an awesome addition to any plate.
One of the standout features of cruciferous veg is their impressive nutritional profile.
Rich in vitamins, minerals and fiber, while being low in calories ... These vegetables are excellent sources of vitamin C, vitamin K, folate, and various antioxidants that help protect against cellular damage and support overall health. Additionally, cruciferous vegetables are known for their high content of phytochemicals, including sulforaphane and indole-3-carbinol, which have been linked to potential cancer-fighting properties.
Incorporating cruciferous vegetables into your diet can contribute to a range of health benefits. The fiber content helps promote healthy digestion and can aid in maintaining a healthy weight. These vegetables are also known for their anti-inflammatory properties, which can support heart health and reduce the risk of chronic diseases. With their abundance of vitamins and minerals, cruciferous vegetables are a great addition to a balanced diet and can help support a strong immune system. So, whether you're steaming broccoli, roasting Brussels sprouts, making cauliflower rice, or adding kale to your smoothies, make sure to add the goodness of cruciferous vegetables, for a delicious and nutritious boost to your meals.
legumes
Legumes, also known as pulses, are a versatile and nutritious family of plants that include beans, lentils, chickpeas, and peas. The humble legume has been a staple in diets across cultures for centuries due to their exceptional nutritional value and culinary versatility.
Legumes are an excellent source of plant-based protein, making them an important component of vegetarian and vegan diets. They are also rich in dietary fiber, which promotes healthy digestion, helps control blood sugar levels, and supports heart health ... Even if they are renowned for making you a bit, erm, gassy!
In addition, legumes are packed with essential vitamins and minerals such as folate, iron, potassium, and magnesium, which are vital for overall well-being.
One of the outstanding features of legumes is their ability to fix nitrogen in the soil, making them environmentally sustainable crops. They require less synthetic fertilisers, contribute to soil health, and help reduce greenhouse gas emissions. Including legumes in your diet not only benefits your health but also supports sustainable agriculture and a more ecologically friendly food system.
From classic dishes soups and hummus to innovative creations like lentil curry, dahl and black bean burgers, legumes offer endless possibilities in the kitchen. Whether you choose dried legumes or opt for canned varieties for convenience, incorporating legumes into your meals can enhance their nutritional content, add texture and depth to your dishes, and contribute to a more sustainable and balanced diet.
wholegrains
Whole grains are a fundamental component of a healthy and balanced diet, providing a wealth of essential nutrients and numerous health benefits. Unlike refined grains, which have had the bran and germ removed, whole grains retain all parts of the grain, including the fiber-rich bran, nutrient-rich germ, and endosperm. This intact structure is what makes whole grains a nutritional powerhouse.
Whole grains are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. The high fiber content also supports heart health by reducing cholesterol levels and lowering the risk of cardiovascular diseases. Additionally, whole grains contain a wealth of vitamins, minerals, and antioxidants, including B vitamins, magnesium, and selenium, which are crucial for energy production, bone health, and immune function.
Incorporating whole grains into your diet is both delicious and versatile. From hearty options like brown rice, quinoa, and oats to ancient grains like amaranth and farro, there is a wide variety to choose from.
Whole grains can be used as a base for nourishing salads, added to soups and stews, or enjoyed as a side dish. Whole grain bread, pasta, and cereals are also popular options. By opting for whole grains, you can not only enjoy their rich flavours and textures but also reap the benefits of their abundant nutrients, promoting overall health and well-being.
nuts & seeds
Nuts and seeds are nutritional powerhouses that play a vital role in a whole-food, plant-based diet (WFPBD) due to their remarkable health benefits. These small but mighty foods are packed with essential nutrients, healthy fats, and a wide array of bioactive compounds.
Including nuts and seeds in a WFPBD provides a significant source of plant-based protein, making them an excellent option for vegetarians and vegans. They also contain heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help reduce the risk of heart disease and promote brain health.
Additionally, nuts and seeds are rich in dietary fiber, which aids in digestion, supports weight management, and helps regulate blood sugar levels.
Moreover, nuts and seeds are abundant sources of vitamins, minerals, and antioxidants. They provide an array of essential nutrients such as vitamin E, magnesium, potassium, and zinc, which contribute to overall health and well-being. These foods are also packed with phytochemicals, such as flavonoids and phytosterols, which have anti-inflammatory and antioxidant properties, potentially reducing the risk of chronic diseases, including certain cancers.
Incorporating nuts and seeds into a WFPBD is simple and delicious. They can be enjoyed as a snack on their own, added to smoothies, sprinkled on salads or oatmeal, or used as a base for plant-based spreads like nut butters and seed-based pestos. However, it's important to consume them in moderation due to their calorie density. A small handful of nuts or a tablespoon of seeds can provide a substantial nutritional boost. By including nuts and seeds in a WFPBD, you can take advantage of their numerous health benefits and enjoy their satisfying crunch and rich flavours.
sprouts
Sprouting vegetables, such as broccoli sprouts, alfalfa sprouts, and radish sprouts, offer a concentrated burst of nutritional goodness in a tiny package. These young, tender sprouts are packed with vitamins, minerals, and plant compounds. While they may appear small, they are mighty when it comes to health benefits.
Broccoli sprout have gained attention for their exceptionally high levels of sulforaphane (10-100 x more than a regular broccoli!!) Sulforaphane is a powerful antioxidant with potential anti-cancer properties. Studies suggest that consuming broccoli sprouts regularly may help support detoxification, reduce inflammation, and enhance cellular health. Alfalfa sprouts are another popular choice, known for their mild and refreshing flavour.
They are a good source of vitamins A, C, and K, as well as minerals like calcium and iron. Radish sprouts, with their peppery taste, are rich in vitamin C and contain beneficial enzymes that aid digestion.
Adding sprouts to your diet can be as easy as sprinkling them over salads, sandwiches, or wraps for a crunchy and nutritious boost. They can also be blended into smoothies or incorporated into stir-fries.
Consider sprouting at home using a mason jar / sprouting kit - They're super quick & easy to grow.
By incorporating sprouts into your meals, you can elevate the nutritional value and introduce a delightful freshness to your culinary creations.
shrooms
Culinary mushrooms come in a wide variety of flavours, textures, and culinary applications.
Some popular culinary mushrooms include button mushrooms, portobello mushrooms, and oyster mushrooms.
Button mushrooms are mild and versatile, making them suitable for various dishes, such as soups, stews,
stir-fries, and salads. Portobello mushrooms are large, with a robust flavour and a meaty texture, often used as a vegetarian alternative to burgers or grilled as a hearty main course. Shiitake mushrooms have an earthy and slightly smoky flavour, making them a staple in Asian cuisine, particularly in stir-fries and soups. Oyster mushrooms have a delicate and subtly nutty flavour, and their soft texture makes them ideal for quick sautés and stir-fries.
King oyster mushrooms shred beautifully and make a great alternative to chicken.
Medicinal mushrooms, also known as adaptogenic mushrooms, have been used for centuries in traditional medicine for their potential health benefits. Some notable medicinal mushrooms include reishi, chaga, lion's mane, and cordyceps. Reishi mushrooms are known for their immune-boosting properties and are often used to support overall well-being and reduce stress. Chaga mushrooms are rich in antioxidants and are believed to have anti-inflammatory and immune-enhancing effects. Lion's mane mushrooms are known for their potential cognitive benefits, including improving memory and focus. Cordyceps mushrooms have traditionally been used to increase energy and endurance, and they are often sought after for their potential athletic performance-enhancing properties. These medicinal mushrooms can be consumed in various forms, such as extracts, teas, or powders, and are often incorporated into wellness routines to support overall health and vitality.
It's important to note that while culinary mushrooms are generally safe for consumption, it's crucial to properly identify and source wild mushrooms or consult with experts when foraging. When it comes to medicinal mushrooms, it's advisable to consult with a healthcare professional before incorporating them into your wellness routine, especially if you have any underlying health conditions or are taking medications.
spice up your life
Kitchen spices not only add flavour and aroma to our favorite dishes, but also offer a wide range of health benefits. Let's explore some common 'kitchen spices' and their potential advantages.
Turmeric, a vibrant yellow spice, contains a compound called curcumin, known for its powerful anti-inflammatory properties. It has been studied for its potential benefits in reducing chronic inflammation, supporting joint health, and promoting overall well-being. Cinnamon, a fragrant and warm spice, has been associated with improved blood sugar control and may help regulate insulin levels. It also offers antioxidant properties and has been investigated for its potential role in supporting heart health. Ginger, with its distinct spicy and aromatic flavor, has long been used for its digestive benefits. It may help alleviate nausea, reduce inflammation, and support healthy digestion.
Another popular spice is cumin, which adds a warm and earthy flavor to dishes. Cumin contains compounds that may aid digestion, reduce bloating, and promote the absorption of nutrients. Additionally, it has been studied for its potential antimicrobial and antioxidant properties. Paprika, derived from dried and ground peppers, is rich in antioxidants, including carotenoids, which have been associated with eye health and reducing the risk of certain chronic diseases. Paprika also adds a vibrant colour to dishes, enhancing both visual appeal and flavour.
Garlic, a pungent and aromatic spice, is not only used to add flavour to dishes but also holds antimicrobial and immune-boosting properties. It contains a compound called allicin, which has been associated with potential cardiovascular benefits, such as lowering blood pressure and reducing cholesterol levels.
Cayenne pepper, known for its spicy heat, contains an active component called capsaicin. Capsaicin has been studied for its analgesic properties and its potential to aid in pain relief. It may also help boost metabolism, promote weight loss, and reduce appetite.
Cardamom, with its warm and slightly sweet taste, has been traditionally used in Ayurvedic medicine to aid digestion, alleviate gastrointestinal discomfort, and freshen breath. It contains compounds that may have antioxidant and anti-inflammatory effects.
Cloves, with their strong and aromatic flavor, are packed with antioxidants. They have been associated with potential antimicrobial and anti-inflammatory properties, and may also help support oral health.
Coriander, also known as cilantro when referring to the leaves, offers a citrusy and slightly sweet flavor. Coriander seeds contain antioxidants and have been studied for their potential cholesterol-lowering effects. Additionally, coriander has been used in traditional medicine for its digestive benefits.
These are just a few examples of how kitchen spices can offer more than just taste. Many spices contain bioactive compounds that may contribute to various health benefits. However, it's important to note that while spices can be beneficial, they are not a substitute for a balanced diet and a healthy lifestyle. Enjoying a variety of spices in moderation, along with nutrient-rich foods, can help enhance the overall nutritional value and flavour of your meals.
supplementary powders
I have more suplememtry powders then I care to admit! But in a way it's a good thing because I can share what I know about them here!! Maca powder is derived from the maca root, a plant native to the Andes Mountains of Peru. It's often used as a natural energiser and adaptogen, supporting the body's response to stress. Maca powder is also known for its potential benefits in enhancing libido and fertility, improving mood, and promoting hormonal balance. It is rich in vitamins, minerals, and antioxidants, making it a popular addition to smoothies, oatmeal, or baked goods.
Camu camu powder is made from the fruit of the camu camu tree, primarily found in the Amazon rainforest. It is known for its exceptionally high vitamin C content. Vitamin C is an antioxidant that plays a crucial role in supporting immune function, collagen synthesis, and overall skin health. Camu camu powder is also believed to have anti-inflammatory properties and may help combat oxidative stress. I mix mine with my AG1 greens powder or into a fresh juice!
Açai powder is derived from the açai berry, a small dark purple fruit native to the Amazon rainforest. Açai berries are packed with antioxidants, including anthocyanins, which have been associated with potential anti-aging effects and cardiovascular support. Açai powder is also a good source of fiber and healthy fats. It is commonly used in smoothie bowls, beverages, and desserts for its vibrant colour and potential nutritional benefits. I'm an açai bowl aficionado! hee hee!
Pitaya powder, also known as dragon fruit powder, is made from the fruit of the pitaya cactus. It is rich in antioxidants, vitamins, and minerals, particularly vitamin C and several types of B vitamins. Pitaya powder is often used for its potential immune-boosting properties, as well as its contribution to a healthy complexion. It can be added to smoothies, yogurt, or baked goods for a pop of colour and potential health benefits. I always make sure to buy the organic version.
Spirulina powder is derived from blue-green algae and is considered a nutrient-dense superfood. It is a rich source of plant-based protein and contains essential amino acids, vitamins, minerals, and antioxidants. Spirulina is known for its potential immune-supporting properties, detoxification benefits, and its high content of chlorophyll, which may help support healthy detoxification processes in the body. It is commonly used in smoothies, energy bars, and savory dishes.
These supplement powders offer a convenient way to incorporate nutrient-rich ingredients into your diet. However, it's important to note that while they can be beneficial, they should not replace a balanced and varied diet.
Additionally, if you have any specific health conditions or concerns, it's advisable to consult with a healthcare professional before adding new supplements to your routine.
Cacao powder is derived from the beans of the cacao tree and is the raw form of cocoa. It has gained popularity for its rich flavour and potential health benefits. It's rich in antioxidants, particularly flavonoids, which may help reduce oxidative stress and inflammation in the body. These antioxidants have been associated with potential cardiovascular benefits, such as improving blood flow and supporting healthy blood pressure levels. Cacao powder also contains compounds that may have mood-enhancing effects by promoting the release of endorphins and serotonin in the brain, which can contribute to feelings of well-being and happiness.
Another notable component of cacao powder is theobromine, a natural stimulant. Theobromine provides a gentle energy boost without the jittery effects often associated with caffeine. It can help promote mental alertness and focus. Additionally, cacao powder contains essential minerals like magnesium, iron, and potassium, which are important for various bodily functions, including muscle function and energy metabolism.
Cacao powder is often praised for its potential cognitive benefits. Studies suggest that the flavonoids and other bioactive compounds in cacao may help improve cognitive function, including memory and learning. Cacao powder may also contribute to overall brain health by protecting against age-related cognitive decline and neurodegenerative diseases.
Furthermore, cacao powder can be a versatile ingredient in the kitchen. It can be used in a variety of recipes, such as smoothies, baked goods, and desserts, to add a rich chocolate flavor. However, it's important to note that cacao powder is different from processed cocoa powder, which often undergoes additional processing and may contain added sugars and fats. Opting for high-quality, minimally processed cacao powder without additives will provide the most nutritional benefits.
As with any food or supplement, moderation is key. While cacao powder offers potential health benefits, it is still a calorie-dense food, so it's important to enjoy it as part of a balanced diet. Individuals who are sensitive to caffeine or have certain health conditions should exercise caution and consult with a healthcare professional if necessary.
In summary, cacao powder is a natural and nutrient-rich ingredient that offers antioxidants, minerals, and potential cognitive and cardiovascular benefits. Enjoying it in moderation as part of a well-rounded diet can be a delicious way to support overall health and well-being.
get inspired
