Winter Superfoods You’ll Love
Ward off colds this winter by piling your plate with these nutrient-dense, festive foods…
CHESTNUTS
One of the most under-eaten winter foods, chestnuts inject a wonderful earthy flavour. They work well in savoury and sweet dishes, and their meaty texture makes them great for vegans and vegetarians – for instance for making meat-free sausages. They are a fantastic source of vitamin C and manganese (boosts bone health), and iron, magnesium and potassium.
BEETROOT
“Sweet, earthy beetroot is a great liver and blood cleanser,” says Kirsten. “Its colour comes from betanin, which we need for detoxification, and it is rich in folate, which is also required for detoxing. Beetroot can be too sugary and nauseating in excess, especially when consumed as a juice, so it’s best to eat it in whole form (perhaps by roasting with sweet potato and rosemary), and in small amounts.”
APPLES
The old saying an apple a day keeps the doctor away is not far wrong. Apples are rich in antioxidants and have been linked to reduced risk of type-2 diabetes, heart disease and stroke. However, this beloved fruit is high in fructose, so should be eaten in moderation. It’s advisable to eat apples in whole form, rather than drinking their juice which is considerably higher in fructose.
CLEMENTINES
One of the most nutritious fast foods you can grab during the cold months – 1 clementine contains 60% of our daily vitamin C. They make a great dessert ingredient – Nigella Lawson does an easy Clementine Cake in her book How To Eat. Or make your own healthy sunny clementine smoothie with almond milk, 1/4 teaspoon of ground tumeric and a few slices of frozen banana.
KALE
One cup of steamed kale is rich in vitamins A and K. To make kale crisps: mix curly kale with coconut oil, smashed cashews, nutritional yeast, cayenne, garlic powder, salt and chilli flakes. Bake on a tray at 75°C with the oven slightly ajar for around 45 minutes, then leave to dry further.
PARSNIPS
“Parsnips are delicious roasted with sesame seeds, or steamed and mashed with carrots,” says Kirsten. “Dietary fibre helps to prevent constipation and feeds the bacteria that keep bowels in good shape. These bacteria can influence mood, and boost immunity, helping to protect against colds, flu, and other viruses and infections. Parsnips are also a good source of the minerals and enzymes that strengthen bones and protect joints.”
CRANBERRIES
“Cranberries work well with turkey or nut roasts, and have many health benefits,” says Brightonbased nutritionist Kirsten Chick connect with nutrition. co.uk. “Their ruby colour comes from pigments called proanthocyanidins (PACs) with anti-cancer, anti-inflammatory, and antioxidant properties. PACs are good at lining urinary tracts, bladder and stomach to protect them from bacterial infections.”
POMEGRANATE
Sprinkled on savoury and sweet dishes, pomegranate looks pretty, adds a tart flavour and is rich in vitamins A, B5, and C, thiamin, folate, manganese, and potassium. Fresh pomegranate in its whole form is far healthier than the fructose-rich juice. It is fiddly to extract the arils (seed jewels) but worth it – the antiinflammatory and antioxidant properties can boost heart health and ease joint pain.