Spring Nutrition for Food On Tap
It has been a cold winter with plenty of rain and freezing winds. Spring is finally here; the mornings are getting brighter and the sun is finally shining. We have been rugged up this winter enjoying our nourishing foods, slow cooked meals and winter warming soups. Now that it is starting to get warmer and the days are changing so too is our supply of fruits and veggies.
While we have been rugging up and keeping warm we may not have been exercising so much and could even have gained a few winter kilos. It’s easy to skip the gym for hot chocolate and a seat by the heater. So start looking at the new season spring produce available and put a little activity back into your daily routine.
This time of the year we see the start of asparagus, avocados, beetroot, bok choy, broccolini, capsicum, endive, eggplants, various lettuces, tomatoes, and zucchinis plus fruits like kiwi fruit, mangoes and mandarins. Not to mention herbs, including parsley, basil and chives.
It may not be quite hot enough for a chilled salad, but what about a warmed leafy green salad using all the fresh lettuces available and adding steamed asparagus and broccolini, roasted beetroot and capsicum, with grilled lamb strips and slices of avocado? Asparagus and broccolini are great sources of vitamin A and C. Vitamin A is great for eyesight while Vitamin C boosts the immune system. Beetroot is high in folate which is vital for normal cell growth and development and essential during pregnancy. Lettuce varieties contain moderate amount of vitamin C and, with no fat or sugar, they are perfect plate fillers to satisfy any appetite.
Eggplants are perfect as a low fat dip. Roast the eggplants, removing the skin and adding a small amount of tahini, lemon juice, garlic and coriander. Eggplants contain iron, potassium, niacin, folate and vitamin C. Eggplants are great too as a base for vegetable lasagna, moussaka or ratatouille adding fresh capsicum, tomatoes, zucchini and all those fresh herbs. Capsicum, tomatoes and zucchini are great sources of vitamin C. Fresh herbs, including parsley, basil and chives contain small amounts of vitamin C and iron, while having little or no fat or salt. They are the perfect flavour-enhancers for any meal.
Brightly coloured fruits such as kiwi, mango an mandarins are all great sources of fibre (bowel health) and vitamin C. Mangoes are also high in vitamin A and along with kiwi fruits have moderate amounts of iron.
Spring lamb and veal should start to become readily available. Spring lamb should be sweet, tender and deep pink in colour. Lamb and veal are great sources of iron, zinc, phosphorus and B-group vitamins. Phosphorus is needed for bone density and strong teeth enamel. B-group vitamins are needed for the body’s normal metabolism of energy and nutrients. Look for lean meats to reduce fat intake and choose low fat cooking methods such as grilling, dry baking and stir frying to keep the fat levels to a minimum. Try to include 3-4 serves of lean red meat and 2-3 serves of fish in your family’s diet each week. A serve of red meat is around 100-120gm (or palm size of your hand) and 120-150gm of fish.
If you’ve accumulated a little extra padding over winter, including as little as 30 minutes a day of moderate activity will help you shed it. Exercise is essential in our daily routine to keep us fit, for cardiac health, to maintain a healthy weight, to aid in bowel regularly and if that does not inspire you, then exercise actually is good for our mental health. It actually making us feel good.
The easiest way to include exercise into your day is by increasing your incidental activity. Take the stairs a few floors instead of the lift. Walk to the shops and walk the kids to school instead of hopping into the car. Park 15 minutes away from your office and walk the remaining distance. You do not need to join a gym or fitness group to include exercise in your life. Try riding a bike to work, playing footy in the park with your kids or even a brisk walk along the beach.
So spring to it; get off that couch and take a brisk walk to the shops to pick up all those new season fruits, veggies and spring meats.
Enjoy!
Published in Nutrition 101 for Food On Tap
FOR MORE INFORMATION VISIT THE FOOD ON TAP WEBSITE: www.foodontap.com.au
While we have been rugging up and keeping warm we may not have been exercising so much and could even have gained a few winter kilos. It’s easy to skip the gym for hot chocolate and a seat by the heater. So start looking at the new season spring produce available and put a little activity back into your daily routine.
This time of the year we see the start of asparagus, avocados, beetroot, bok choy, broccolini, capsicum, endive, eggplants, various lettuces, tomatoes, and zucchinis plus fruits like kiwi fruit, mangoes and mandarins. Not to mention herbs, including parsley, basil and chives.
It may not be quite hot enough for a chilled salad, but what about a warmed leafy green salad using all the fresh lettuces available and adding steamed asparagus and broccolini, roasted beetroot and capsicum, with grilled lamb strips and slices of avocado? Asparagus and broccolini are great sources of vitamin A and C. Vitamin A is great for eyesight while Vitamin C boosts the immune system. Beetroot is high in folate which is vital for normal cell growth and development and essential during pregnancy. Lettuce varieties contain moderate amount of vitamin C and, with no fat or sugar, they are perfect plate fillers to satisfy any appetite.
Eggplants are perfect as a low fat dip. Roast the eggplants, removing the skin and adding a small amount of tahini, lemon juice, garlic and coriander. Eggplants contain iron, potassium, niacin, folate and vitamin C. Eggplants are great too as a base for vegetable lasagna, moussaka or ratatouille adding fresh capsicum, tomatoes, zucchini and all those fresh herbs. Capsicum, tomatoes and zucchini are great sources of vitamin C. Fresh herbs, including parsley, basil and chives contain small amounts of vitamin C and iron, while having little or no fat or salt. They are the perfect flavour-enhancers for any meal.
Brightly coloured fruits such as kiwi, mango an mandarins are all great sources of fibre (bowel health) and vitamin C. Mangoes are also high in vitamin A and along with kiwi fruits have moderate amounts of iron.
Spring lamb and veal should start to become readily available. Spring lamb should be sweet, tender and deep pink in colour. Lamb and veal are great sources of iron, zinc, phosphorus and B-group vitamins. Phosphorus is needed for bone density and strong teeth enamel. B-group vitamins are needed for the body’s normal metabolism of energy and nutrients. Look for lean meats to reduce fat intake and choose low fat cooking methods such as grilling, dry baking and stir frying to keep the fat levels to a minimum. Try to include 3-4 serves of lean red meat and 2-3 serves of fish in your family’s diet each week. A serve of red meat is around 100-120gm (or palm size of your hand) and 120-150gm of fish.
If you’ve accumulated a little extra padding over winter, including as little as 30 minutes a day of moderate activity will help you shed it. Exercise is essential in our daily routine to keep us fit, for cardiac health, to maintain a healthy weight, to aid in bowel regularly and if that does not inspire you, then exercise actually is good for our mental health. It actually making us feel good.
The easiest way to include exercise into your day is by increasing your incidental activity. Take the stairs a few floors instead of the lift. Walk to the shops and walk the kids to school instead of hopping into the car. Park 15 minutes away from your office and walk the remaining distance. You do not need to join a gym or fitness group to include exercise in your life. Try riding a bike to work, playing footy in the park with your kids or even a brisk walk along the beach.
So spring to it; get off that couch and take a brisk walk to the shops to pick up all those new season fruits, veggies and spring meats.
Enjoy!
Published in Nutrition 101 for Food On Tap
FOR MORE INFORMATION VISIT THE FOOD ON TAP WEBSITE: www.foodontap.com.au
