OH! Magazine - Australian Version June 2018 - Page 11

( NUTRITION )
WONDERFUL
WINTER PRODUCE
Nutritionist and celebrity chef Zoe Bingley-Pullin
shares her tips for enjoying wonderful winter produce this season.
inter
offers
us
beautifully
nourishing produce that not only
tastes great but is good for your health too.
Here’s what we’ll be enjoying this season,
and what you should too!
W
Pears
Pears are a great source of dietary fibre,
which is beneficial for digestive health,
appetite control and weight management.
Pears are also a source of vitamin C,
vitamin E, copper, potassium and Vitamin
B2. Pan-fry or poach pears and serve with
yoghurt for a quick winter breakfast or
snack.
Mandarins
Mandarins are well known for their high
flavonoid content. Flavonoids function as
antioxidants in the body, and therefore
offer an array of benefits of health
including anti-ageing effects and reducing
risk of chronic disease. In addition,
mandarins are a good source of vitamin C,
which also has antioxidant properties and
can help support a healthy immune
system during winter.
Pineapple
Pineapple may seem like a very summery
fruit but in fact it’s very beneficial to enjoy
during winter. This is due to the vitamin C
content of pineapple, which helps support
a healthy immune system in addition to
the strong antioxidant properties of
pineapple.
Pineapple also contains bromelain, which
is an enzyme that helps to digest proteins.
It also has an anti-inflammatory effect in
the body. Pineapple is delicious when
lightly caramelised and served on top of a
warm bowl of oats.
Spinach
Spinach has one of the highest iron
contents of all leafy greens and is also a
good source of folate. Folate is beneficial
for the cardiovascular system, nervous
system and to aid in energy production in
the body. Spinach is also a source of
lutein, a carotenoid that exerts anti-
oxidant benefits in the body especially
when it comes to eye health. Lutein is fat-
soluble which means it is important to eat
spinach alongside a source of fat.
Fennel
Fennel is well known for its aniseed flavour
and is a good source of vitamin C,
magnesium, iron, calcium and potassium.
Fennel seeds also offer phytoestrogenic
properties, which means they may help to
modulate the levels of oestrogen in the
body. Fennel is lovely roasted and served
as a side or used in soups.
Sweet potato
Sweet potato offers a source of dietary
fibre, vitamin C, vitamin B6, manganese
and also beta-carotene. Manganese is a
mineral, which plays a role in blood sugar
regulation and assists wi th the break down
of food into energy more efficiently. Sweet
potato is a great carbohydrate choice for a
sustained release of energy and makes a
great addition to soups and stews.
Leek
Leek offers a source of prebiotics. If you
aren’t familiar with the term ‘prebiotics’,
they are carbohydrate-containing foods
known to resist digestion in the small
intestine and, therefore, reach the colon
where they are fermented by gut flora.
Prebiotics can, in fact, favourably alter the
composition of gut bacteria. Leeks can be
used to replace onions and shallots in
cooking or roasted on their own.
Kale
Kale is a source of vitamin C, manganese,
copper, iron, calcium and carotenoids
lutein and zeaxanthin. Research has
shown eating an array of leafy greens such
as kale can help ward off cognitive decline
and support brain health. Kale is a great
addition to stir-fries, soups and stews.
Broccoli
Broccoli offers a source of vitamin C,
vitamin E, folate, manganese and vitamin
K. In addition, kale contains high amounts
of glucosinolates, a naturally occurring
compound linked to reduced risk of
chronic disease. Broccoli is nice served
lightly steamed with a drizzle of olive oil or
made into a soup.
Ginger
Ginger is a great herb to include in your
diet during winter because it is a very
warming herb and is known to stimulate
blood flow. Ginger also possesses natural
antibacterial properties, another reason it
may be beneficial during winter! A lovely
way to use fresh ginger is by adding a
thick slice to tea.
Zoe Bingley-Pullin is a nutritionist, mother,
chef and founder of Nutritional Edge, a
nutritional consultancy company based in
Sydney. To learn more about Zoe visit
http://zoebingleypullin.com
OH! MAGAZINE ( JUNE 2018 )
11