The Health Benefits of Peppercorns


Black peppercorns are actually berries that grow on the pepper plant in tropical climates.  Peppercorns are rich in Vitamin A, B-complex Vitamins such as niacin, pyridoxine, riboflavin and thiamin, Vitamin C, Vitamin K, calcium, carotenes, copper, cryptoxanthin, dietary fibre, iron, lycopene, magnesium, manganese, potassium and an essential oil called piperine




Peppercorns (and ground pepper) are part and parcel of most kitchen pantries these days, but little may you know that they actually have a munificent range of outstanding health benefits including but not limited to

Anti-cancer properties Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin all have astounding anti-oxidant abilities that can fend off cell-damaging potentially cancer-causing free radicals.  Vitamin C is especially effective against cancers of the cervix, esophagus, oral cavity, pancreas, rectum and stomach.  Piperine, a chemical compound in pepper, may actually prevent the growth of breast cancer tumors

Anti-inflammatory properties Vitamin C wages battle against cell-damaging free radicals that often cause inflammation in those suffering from osteo-arthritis and rheumatoid arthritis


Digestive health Pepper increases hydrochloric acid secretion in the stomach, which aids in proper digestion of proteins and other foodstuffs.  If hydrochloric acid is running low, food tends to stay in the stomach and/ or intestines for a longer period of time, and this can result in constipation, diarrhea, flatulence, heartburn and indigestion.  Black pepper is also a diuretic, which will facilitate urination

Eye health Vitamin A is essential for healthy eye tissue and protects the eyes from age-related macular degeneration

Healthy bones and teeth Vitamin C is crucial for healthy gums.  Vitamin A is essential for strong teeth

Heart health Vitamin C can fight atherosclerosis and lower blood pressure.  Potassium controls the heart rate and blood pressure.  Lycopene prevents LDL, or “bad cholesterol” from doing damage to arterial walls

Immune system health Vitamin C is key in building and maintaining a strong immune system and warding off and lessening the symptoms of an almost innumerable amount of disease ranging from the common cold to the flu to the HIV virus.  Black pepper has known anti-bacterial properties, which can kill germs.  Black pepper is a great home remedy for thinning out nasal congestion

Vitamin absorption Piperine, an amine alkaloid, can increase the absorption of beta-carotene, B-complex vitamins and selenium


Anti-oxidant properties Rich in Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin, these anti-oxidant superstars will do wonders for your hair, skin and nails and can prevent the signs of premature aging



The outer layer of the black peppercorn, in particular, is highly effective in blocking fat formation in the body by breaking down fat cells.  It also stimulates the metabolic rate, sweating and is a terrific diuretic



Naturally, pepper is used as a companion seasoning to salt on well, just about everything, but if you are mindful of your salt intake, you can use pepper as a stand-alone seasoning.  Why?  Well, besides the fact that it is delicious and healthy, it actually contains a minute amount of salt

Try this classic French dish, Steak Au Poivre, on for size. You can lighten it up by swapping some of the traditional high calorie higher-fat elements with healthier substitutes.   Choose two lean grass fed sirloin steaks, coat them with 2 teaspoons of Dijon mustard and press a tablespoon or so of black peppercorns into the flesh.  Sear the steaks on one side for about 4 minutes and finish them off in the oven at 350 degrees for an additional 7 minutes.

For the sauce, add a teaspoon of olive oil to the skillet and turn up to high.  Add a ¼ cup of quality red drinking wine, 1/3 cup low-sodium chicken or veggie broth and let reduce for 3 minutes.   Add 2 teaspoons of unsalted butter and a pinch of salt and remove from heat.  Once the mix has cooled a tad, add 2 tablespoons of low-fat sour cream and serve over the rested steaks.  Bon appetit

The disparity between a restaurant’s price and food quality rises in direct proportion to the size of the pepper mill.  ~Bryan Q. Miller



The Heath Benefits of Pomegranates


Pomegranates are thick-skinned dazzlingly red beauties brimming with Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, ellagic acid, folic acid, magnesium, manganese, niacin, phosphorous, phytochemicals, polyphenols, punicalagins, potassium, riboflavin, thiamin and zinc


These historically revered fruits have innumerable health benefits including but not limited to protect against and treatment of the following

Anemia Pomegranates are filled with iron and can cure anemia by elevating hemoglobin levels

Anti-cancer properties Pomegranates can prevent breast cancer, colon cancer, leukemia and prostate cancer, and can inhibit tumor growth and even, in some cases, induce apoptosis or cell death.


Anti-inflammatory abilities Vitamin C helps control arthritis and asthmatic symptoms such as coughing and wheezing


Bone health Calcium is crucial for strong, healthy bones.  Manganese helps form bone structures.  Pomegranate juice can also deter cartilage damage, which, in turn, prevents osteoporosis


Depression Pomegranates contain vital phytochemicals that stimulate serotonin and improve mood


Diabetes Pomegranate juice does not increase blood sugar levels, which is great news for diabetic folks


Digestive health Pomegranate juice aids in digestion and can help ease nausea.  The white membrane of the pomegranate is often used as a cure for diarrhea, dysentery, hemorrhoids and intestinal worms


Eye health Pomegranates are a great home remedy for conjunctivitis


Heart health Punicalagins (anti-oxidant compounds) lower cholesterol and blood pressure and increase the rate at which atherosclerosis (arterial blockages) dissolve.  Pomegranate juice has also been shown to improve blood flow and oxygen to the heart.   Magnesium normalizes blood pressure.  Potassium controls a healthy heart rate and also lowers blood pressure.  Pomegranate seeds actually prevent blood platelet aggregation, which can lead to hazardous blood clots


Immune system health Vitamin A and Vitamin C are extraordinary immune system boosters, which help fight off a wide variety of diseases, infections and viruses ranging from the common cold to the flu to HIV


Men’s health Studies indicate that pomegranate juice may be a natural, progressive treatment for ED, or erectile dysfunction


Menopause Pomegranate juice has been shown to relieve “hot flashes


Pregnancy Most doctors highly recommend folic acid to expectant moms as it increases blood flow to the unborn baby and can prevent neural tube birth defects


Women’s health Pomegranate juice can alleviate a UTI, or urinary tract infection




Anti-oxidant properties Vitamins A, C and E are all powerful anti-oxidants that promote healthy hair and strong nails.


Skin health Pomegranate protects the skin from harmful UV rays, promotes cell regeneration, repairs tissues and speeds up wound healing.  The anti-oxidants in pomegranate juice will also prevent the signs of premature aging including age spots, fine lines and wrinkles.  Pomegranate can also sooth painful acne outbreaks and diminish scars




Fibre A cup of the arils aka juicy pomegranate seeds actually contains a bountiful 7 grams of fibre.  As a snack, they will keep you feeling fuller longer and less likely to reach for empty calories.  They will also keep your body flushed out, which results in more consistent weight loss


Cooking / Consumption

 Fantastic in salads, yoghurt, sorbet, mix through vegetable dishes and curries to finish for colour, texture and zing

Marinate Meats in the juice , grill or just eat raw, naturally sublime

A wonderful compliment to your Sunday morning Belgian-style waffles or short stack of whole-wheat pancakes is this unique and sublime pomegranate syrup that is oh so easy to make.  All you need to do is combine 12 cups of pomegranate juice, 1.5 cups of sugar and 3 tablespoons of fresh lemon juice in a saucepan over medium heat until the sugar is completely dissolved.  Turn the mixture down to medium-low and allow it to reduce into syrup for about 50 minutes or so.  Let the syrup cool for a good half an hour and pour into pretty glass Ball jars


Interesting fact about pomegranates:  The pomegranate is one of the world’s oldest fruits and some scholars believe that it was actually the pomegranate, not the apple, which tempted Eve in the Garden of Eden.


Guava, photographed in Bangalore

Guava, photographed in Bangalore (Photo credit: Wikipedia)

The Health Benefits of Guava

This tropical wonder of a super-fruit is filled with Vitamins A, C, B3, B6, E, copper, folate, magnesium and has a high fibre and pectin content and a plethora of potassium. It,s been considered an aphrodisiac for centuries as it improves blood circulation helpful for men


Guava has become a popular fruit amongst health aficionados due to its exceptional health benefits including but not limited to

Brain health Vitamins B3and B6 stimulate healthy brain and nerve function and promote healthy blood flow in the brain

Cancer prevention Vitamin C is a terrifically powerful antioxidant that fights off cell damaging free radicals that may cause cancer.  Also, its high fiber content will flush your body of toxic wastes and help prevent colon cancer

Diabetes care The high fiber content in guavas is very helpful for diabetics as it slows down the absorption of sugar in the body

Diarrhea/Constipation Guavas are alkaline-rich and have anti-bacterial and disinfectant abilities, which are phenomenally effective in treating such ailments as diarrhea and dysentery.  Its high fiber content is beneficial in relieving constipation

Eye health Vitamin A improves and maintains high visual acuity

Fertility Folate, as found in Guava, is a great nutritional tool for increasing fertility

Heart health Guava is laden with potassium, which is known to regulate sodium in the body and normalize blood pressure

Immunity Vitamin C is an incomparable immune system booster and can stave off the onset and symptoms of the cold, flu and various other infections and viruses

Relaxation Magnesium is a terrific muscle relaxer


Antioxidant properties Guavas are considered super-foods as they have amazing antioxidant abilities and can fight premature aging and promote strong, lustrous hair and strong, healthy nails


The vast amount of fibre in guava, 9 grams in one cup, is the perfect diet enhancer as it will keep you feeling full between meals and flush out your body on a more regular basis resulting in steady weight loss


Guava can be eaten raw, juiced or cooked.  In many countries, Guava is eaten raw, right from the street cart, with a pinch of salt and pepper os some cayenne powder or Masala

Guavas are a delightful addition to fruit and savory salads

Guava jam or jelly is a perfect lazy Saturday afternoon concoction.  For a scintillating supper, use that very jelly, combined with some lemon juice, low sodium soy sauce, sea salt and pepper to coat chicken wings or breasts, which you can then bake in the oven

Whip up an exotic batch of guava Raitha, a classic Indian staple that is wonderfully cooling and can be used as a dip or side item to your favorite healthy protein.  Red guavas can be substituted for tomatoes in sauce, particularly if you are looking to cut down on acidity

Baked guava and cheese filled turnovers are a unique and scrumptious addition to your Sunday brunch spread

ARS guava

ARS guava (Photo credit: Wikipedia)

Guava smoothies and ice cream are delicious and you can even make a really pretty in pink guava flan to round out your dinner party

Interesting fact about Guavas:  They are the national winter fruit of Pakistan and in Brazil, the fruits and leaves are made into “medicinal” tea.


The benefits of Avocado

Fresh Avocado contains more fibre, folate, niacin, thiamine and riboflavin than any other commonly eaten fruit per gram. They contain more than 25 essential vitamins and minerals including Vitamins A, B (including B6, niacin and riboflavin), C and E, Copper, magnesium, potassium and zinc.



Lower Cholesterol They regulate blood pressure due their concentration of Potassium.

Heart Health They can guard against stroke, heart disease, and high blood pressure.

Mouth  Cancer Defense certain components in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Better Nutrient Absorption Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn’t include avocados.

Regulate the blood sugar levels The monounsaturated (good) fats in avocados can assist steady blood sugar levels and reverse insulin disorders.


Other benefits include

Reduced risk of stroke

Anti Fungal

Anti Bacterial



Satiety FreshAvocados provide a feeling of fullness because of their water and fibre content which can assist weightloss

Increase Fat Burning by adding avocado to other Fat burning foods, you can improve your absorption of nutrients


Reduces Puffiness around the Eyes Its an anti inflammatory

Facial Moisturising Mask

Hair Creating an avocado hair mask will strengthen and fortify your hair.  They are rich in fatty acids that are a real must in your daily diet, especially when it come to your hair.  Your hair will go from brittle to being soft and shiny. Avocado oil can also be used as a hair treatment for dry hair and scalp

Humectant Avocado peel is actually valuable. Using gentle upward strokes, lightly massage your face with the inside of the peel. Let the oil residue remain on your skin for about 15 minutes. At that time you may either leave the oil on your skin leaving it on over night, if you intend to put on make-up, wash your face gently with three or four rinses of tepid water and pat dry. The oil will be invisible but it is there, ready to hold your foundation or powder in place for hours.

Anti Aging


Avocado Oil

Smoothies  Add avocado to banana and strawberry for a really creamy meal replacement

Tempura Avocado and serve on a salad for a Savvy new idea

Summer Soup Add lime, basil and chicken stock drizzle with olive oil Yum

Avocado Oil to salads and drizzle on pistachio crusted goats cheese and rocket salad

So Lots of reasons to Have an Avo Today


The health benefits of Asparagus

Hailed as a super food it’s rated one of the highest antioxidant vegetables,  a good source of inulin,  a prebiotic which is necessary for “good” bacteria to thrive in the gut. Having the “good” bacteria fight off the “bad” which assists aliments such as acne, skin & other sensitivities.

Asparagus is also known to contain a wealth of anti-inflammatory phyto-nutrients and various other antioxidants including vitamin B, vitamin C, beta-carotene, zinc, manganese and selenium


Anti-Inflammatory and Anti-Oxidant Benefits it provides a truly unique combination of anti-inflammatory phyto nutrients. Asparagus provides a wide variety of antioxidant nutrients as mentioned above

Menopause Asparagus is believed to produce estrogens, therefore its helpful in combating the symptoms of menopause. It also helps provide estrogen to women who have had full or partial hysterectomy

Aids Digestion Asparagus contains prebiotics, which selectively stimulate the growth of friendly bacteria in the gut, soothing the stomach and aiding digestion.

Heart Health Folate, a B complex vitamin, is essential for a healthy cardiovascular system and is found in abundance in asparagus

Blood Sugar Regulation B vitamins such as choline, biotin, and pantothenic acid manage our blood sugar levels by effectively metabolizing sugars and starches

Anti-Cancer Benefits 

its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers.


Asparagus is low in calories with less than four kcal per average spear, as part of a balanced diet can help weight loss.

Asparagus is a mild diuretic and helps detoxify the body, removing excess water and combat cystitis


Its an Anti-aging food because it boosts the body’s production of glutathione, an anti-inflammatory nutrient that can stop the action of some enzymes that naturally break down collagen— which contributes to wrinkles

Skin, Nails and Hair excellent for all due to the high levels of vitamin C and E

Glowing skin by enhancing healthy gut bacteria

Skin whitening an extract of asparagus obtained by sequentially exposing the asparagus to two or more solvents of varying solvent strengths is used for skin whitening

Skin burns, Irritations and small pox A paste of asparagus leaves are used as a topical application

Relieve Bloating removing excess fluid due to its diuretic and anti inflammatory properties


Chargrill  just simply rinse and put them on a really hot grill for about 1 minute, serve as an appetizer at a bbq with some parmesan yoghurt

Blanch and mix through salads

Stir-fry with your favourite seasonal vegetables ans some salt and pepper tofu

Soup keep the stalks and make a soup finish with basil pesto

There is no excuse not to indulge in this proclaimed aphrodisiac, simply buy thin asparagus spears, wash and eat them raw for slimming effects and many other benefits



The health benefits of Apricots

An example of good for the inside and out, the apricot kernel on the inside has many uses too. Its been hailed to prevent cancer for centuries and new research backs up these theories. Apricots also contain more  beta carotene than carrots, lots of vitamin A, potassium, calcium, iron and phosphorus


Eyes Apricots contain nutrients such as Vitamin A that promote good vision, Its a powerful antioxidant. Free radical damage affects eyes lenses and eating apricots assists in preventing degeneration to cells and tissues.

The degenerative effect of free radicals, or oxidative stress, can cause cataracts, damage the blood supply to the eyes, macular degeneration and night blindness. Researchers have proven those with a higher vitiman A intake are at less risk of cataracts

Preventing constipation and digestive conditions  by assisting the digestive process and internal body cleansing

Cancer Prevention High beta-carotene has been shown to help with oral and lung cancers along with the following

Enhance immuninty

Prevent cold and flu

Bronchitis and Rhinitis are treated using the apricot kernel with healing effects, particularly in chinese medicine


The Fibre in apricots can assist in weight management


The oil that is extracted from the apricot kernel is very mild on the skin and has a moisturising effect

Babies skin is very sensitive, apricot oil is a very good moisturiser for babies skin as it contains many vitamins and is a gentle oil

  • Skins Elasticity Apricot kernel oil contains fatty acids, such as oleic and linoleic acid, they are the essential nutrients required for skin nourishments. The fatty acids make the skin elastic and help it retain moisture. Its high in vitamin A and E, which are vital in maintaining  healthy and supple skin. Regular application of this oil is believed to prevent premature aging and skin irritation. The oil has the ability to penetrate deep into the skin and is non-greasy

Eczema and Dermatitis are also successfully treated with the kernel oil

Minor burns and Injuries treatment with the oil also soothes pain and prevents infections

Scars and Rashes show positive results when treated with kernel oil

Dry Skin when treated shows excellent results, it contains similar properties to almond oil

Hair Kernel oil moisturizes, nourishes and strengthens your hair from the root, making it soft, shiny and bouncy. Regular application of this oil is known to help prevent hair loss and promote hair growth.


Apricots are great dried and are very dark in colour when dried naturally , its sulphur dioxide that makes them retain their colour

Apricots preserve well when cooked in a natural sugar syrup solution and sealed in an airthight sterilised vessel

Apricot Jam is another great way to preserve them

Apricot kernel oil can be used as a dressing for salads

De Seed Stuff and Bake fresh with almond meal, cottage cheese, nutmeg and honey

Poach in a little orange juice with saffron, cinnamon and five spice

Chargrill or Roast is my favourite way to quickly add them to a roast chicken or pork dish or add and mix through a salad

Another magical natural product to enjoy in your life that will love you back from the inside out




The benefits of Apples


Apples deliver an antioxidant called quercetin, a plant derived flavonoid which aids endurance by making oxygen more available to the lungs

  • · Antihistamine Affects powerful antioxidant with anti-histamine affects, fantastic for some natural hayfever relief
  • · Bone Protection
    A flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis, may also increase bone density. Boron, another ingredient in apples strengthens bones
  • · Diahorrea and constipation Fibre can either pull water out of your colon to keep things moving along when you’re backed up or absorb excess water from your stool to slow your bowels down
  • · Asthma Help
    One recent study shows that children with asthma who drank apple juice daily had less wheezing than others and  mothers who consumned apples whilst pregnant had children with less asthma related problems
  • · Alzheimer’s Prevention
    quercetin in apples may protect brain cells from the kind of damage that may lead to Alzheimer’s
  • · Lower Cholesterol
    The pectin in apples lowers LDL (“bad”) cholesterol
  • · Lung Cancer Prevention
    According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples
  • · Breast Cancer Prevention
    It appears the more apples you eat, the less the risk
  • · Colon Cancer Prevention Due to Pectin in apples and helps maintain a healthy digestive tract
  • · Liver Cancer Prevention
    Rats fed an extract from apple skins had a 57 percent lower risk of liver cancer

Lower Cholestrol The soluble fibre found in apples binds                with fats in the intestine for removal in the digestive system

Immune Booster especially red apples which contain high levels of quertin

  • · Liver Cleanser by assisting in the removal of toxins from the body
  • · Prevent Gallstones due to high fibre content
  • · Prevent hemmarriods fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids
  • · Protect against Parkinsons disease a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein
  • · Assist in prevention of heart disease
  • · Diabetes Management
    The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes
  • · Weight Loss
    A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting


Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective

A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting


Apples contain 13 vitamins and 20 minerals, they also have beneficial antioxidant and antibacterial qualities. They’re healthy for our bodies, and also is particularly suited to sensitive and allergy prone skin. Apples have the same ph value as the human body

Pectin accelerates the regeneration of skins elastic fibres for firmer smoother skin

They can be used for skin inflammations

Homemade beauty treatments made with fresh apples are mildly astringent

For firming and moisturising by rubbing half and apple on the face

Grate apples mixed with with oats and honey for a 30 minute mask

To soften age spots with grated apple, lemon and orange flower water


Try to keep the peel on, they have 75 percent of the total fibre and 9 times greater antioxidants in the skin

Bake them whole and stuff with ricotta, your favourite spices, drizzle with some manuka honey

Stew and Freeze when plentiful, then they are easy to make a crumble, tart or pie  when you are time poor

Dry them then use in the months they are out of season, A fantastic way to add natural sugar to dishes, although with drying they lose vitiman c but still contain fibre and carbohydrates for energy

Plenty of reasons not to ovelook the humble apple, add some to your shopping today



Most people are very unaware of the benefits of herbs in the every day diet and what benefits they have

Natural Health researchers say that most health problems today are caused by what we eat. Poor eating habits with little consideration for poor nutrition being linked to half the death statistics, herbs gives pleasure, satisfaction and physical exercise

Here are just some of the many benefits below
The Aroma of herbs delights the senses which revitalises the body
Aids digestion many herbs stimulate the digestive juices and support the self healing process by giving the body what it needs
Detoxing, herbs can assist greatly in removing the toxins from the body
Rich in Chlorophyll which is the green colour in plants, it promotes rejuvenation of old cells, building blood, good intestinal flora, regular bowel elimination and increased circulation of blood and oxygen. All the above boost the immune system and energy levels
 Alkalise the body too much acid food and beverage the body causes acid build up. This causes excessive pain and lack of well being, aswell as stress. Many herbs are alkaline assisting to balance the body
 Taste great and reduce the need to add sugar, salt and fat to make a meal appetising
 Full of Antioxidants, which help the body rid free radicals, impurities which can cause serious illness if allowed to build up in the body
A Natural Antibiotic , some herbs have antibiotic properties such as Aloe vera, Burdock, Comfrey, Echinacea, Herb Robert, Indian ginseng, Lovage, Milk thistle, Nasturtium and Watercress, avoiding commercial ones are important they can eventually weaken our immune system
 Pain relieving properties Agrimony, Indian ginseng and Mullein are some, some herbs work as an inflammatory to reduce pain
 Electro magnetic functions which help harmonise the vibration and efficiency of the cells, a highly complex system of the body
 Speed up the metabolism Ginger, Chilli, Fennel, Dandelion Tea and Green tea
They can be administered in a number of methods

 Tea by infusion ( I have a lemon myrtle tree in my garden, scrunch some leaves in your hand, immerse in boiling water and drink)
 Maceration
 Oils
 Liniments
 Ointments and Creams
 Aromatherapy

So get out and go plant some herbs in your garden or pots on the balcony, do yourself a favour and give your body a fighting chance today


Lunch should be the 2nd largest meal of the day

 Its better to have a smaller lunch and then a snack in the afternoon to keep your metabolism high than a huge meal. There are times that if we are not organised in the morning we have to buy our lunch at work, school, shopping being in the middle of the day and its easy to fall into the trap of fast food ( read through my previous blogs on how to eat fast food and not put on weight)

Tips for Choosing a Nutritious Lunch A healthy tasty lunch should be based on wholegrain carbohydrates, protein ,  (plant proteins, such as legumes and nuts), a variety of vegetables and some fruit and water or low-fat milk/soymilk. “Meals based on these foods are nutritious, taste good and boost our sense of wellbeing. Other tips to keep in mind include:
1.Make your own lunch, its a far easier way to know what you are eating, here are some ideas

  • Turkey or ham sandwich, ricotta, salad greens, dried cranberries,cucumber on whole-grain bread, 1 small piece fruit,
  • Green salad with tinned salmon, tuna or chicken breast,sunflower seeds, fetta, mustard, lemon juice and oilve oil dressing,
  • 1 cup pea and ham soup, side salad, wholegrain crispbreads with pesto , small tub yoghurt
  • Vietnamese chicken salad (grilled chicken breast, chinese cabbage, sno pea sprouts, red capsicum, carrots,roasted peanuts coriander,( soy, fish sauce, lime juice), sesame dressing, toss with crushed toasted cornchips
  • Healthy Pizza, using multigrain wraps as the base, mozzarella, olives, herbs, rocket, tomato and use up healthy leftovers from the fridge
  • Make some curries, casseroles and stews based on lean meat, legumes, fresh fruit and vegetables and keep them frozen for busy days and when you cant be bothered this will assist just eating something to fill the void

2. Try and choose foods that aren’t fried or contain pastry as they often contain high amounts of saturated fat.( read my healthy fast food blog for tips
3. Portion size is important – eating large amounts can lead to excess energy/kilojoule intake, making it difficult to maintain a healthy weight
3. Processed meats, sauces and dressings can also add unwanted energy, fat and salt, so go easy on these and where possible ask for them on the side so you can add your own

4. Share the job of making lunch with friends who want to look after their health too. It can be a social meal as well as a business meal, a healthy antipasta style with dips, crudités, wholegrain breads and crackers, olives, nuts and smoked meats