How to keep healthy this Winter

Nutritional tips for February

Date: February 2009
Author: Sam Silvester

This is the time of year to wrap up warm and eat warming foods. It is easy to have homemade soup every day - just cook extra vegetables the night before and add them to a some chicken or vegetable stock (Kallo Just Bouillon stock cubes are good) the next day with a half a tin of lentils. Flavour with tomatoes, herbs or spices, or natural yoghurt (e.g. rosemary, sage, parsley, coriander, cumin), a splash of olive oil and lemon juice (chilli powder optional) and blend.

Pea & Mint Soup

Cook 2 cups of frozen peas, half a chopped onion and 2 tsps of dried mint in stock for 10 mins with , then add the peas, onion and mint to the blender along with a couple of bunches of fresh mint and a little of the stock and blend adding more water until you achieve the desired consistency. You can also add chopped ginger before blending and chopped ham or bacon after blending. This soup can also be served chilled in the summer.

Other warming foods are:

• ginger which is good for the circulation and can be added to soups and stir fries
• horseradish which helps clear congestion and can be used fresh grated in stews or creamed with oily fish or mashed roots
• cinnamon which can be added to stews or with baked apples and helps balance blood sugar levels
• cloves which are good with hot lemon and honey, or added to poached pears

Dwindling Resolutions!

Many of us have found that come February, our New Year's resolutions are wavering. Making simple changes can be easier to achieve. Try to have 5-7 pieces of fruit and vegetables per day. Include at least two whole grains per day (oatcakes, oats, brown rice or wholemeal pasta). Have 2-3 servings of protein (eggs, lean meat, chicken, fish, cheese, pulses, nuts and seeds); and include some essential fats each day (olive oil, seeds, oily fish, flax oil or avocados). Finally don't forget water - at least 6 - 8 glasses per day.

Keep healthy - enjoy life!