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Seasonal Rich Pickings

By the time you read this we will have slipped the hour backwards and be into the dark early evenings, where leaving work at the regular time makes you feel like it’s past your bedtime!Certainly Wimbledon, strawberries and cream may be well and truly over for another year, but I thought in this November’s edition of Nutritional Notes that I would stir up the excitement of all the wonderful treats that nature’s bounty has to afford us during this season of misty mornings and gusty nights.Traditionally in this country in autumn we have harvest time, halloween (although we don’t celebrate this as a family for the fact that it is a night deeply attached to darkness and the occult – I do treat it as an occasion to celebrate ‘The Light of the World’) and bonfire night and as always food is usually a big part of any celebrating that we do. So this article will be geared around the best foods to do this.However, whilst we are on the subject of ‘this country’ let’s just pause a moment there and think. Did you ever stop to think that bananas, coconuts and pineapples grown best in tropical climes and that leafy green vegetables grow big and strong in the thrust of a cold British winter? It should not surprise you to know that our body adapts to seasons and nourishes us best when we eat foods, in season, in the country that we live! So consider how blessed we are to have such an abundance of produce which is both delicious and nutritious on our doorstep and before you reach for the beans flown in from Egypt or Morocco – try the cabbage from Kent or Hereford!Leading up to bonfire night the pumpkin is a big feature in supermarkets and pumpkin soup and roasted stuffed pumpkin make wonderful warmers whilst huddled around the bonfire around 5^th November! Pumpkin and squash flesh are rich in carotenoids. Carotenoids are the substance that give fruits and vegetables their orange, yellow and red colours and include peppers, tomatoes, carrots and sweet potatoes. Green leafy vegetables such as kale, cabbage and spinach are also high in carotenoids, but the colour is masked by chlorophyll.

For many years the benefits of carotenoids were not known. In recent years, carotenoids have received a tremendous amount of attention as potential anti-cancer and anti-aging compounds. Carotenoids are powerful antioxidants, protecting the cells of the body from damage caused by free radicals. Carotenoids, and specifically beta-carotene, are also believed to enhance the function of the immune system.

In addition to their antioxidant and immune-enhancing activity, carotenoids have shown the ability to stimulate cell to cell communication. Researchers now believe that poor communication between cells may be one of the causes of the overgrowth of cells, a condition which eventually leads to cancer. By promoting proper communication between cells, carotenoids may play a role in cancer prevention.

It is also believed that carotenoids participate in female reproduction. Although the exact function of carotenoids in female reproduction has not yet been identified, it is known that the corpus luteum has the highest concentration of beta-carotene of any organ in the body, suggesting that this nutrient plays an important role in reproductive processes.
There are believed to be around 500 different carotenoids the most familiar of which will be beta carotene, which the body converts to Vitamin A. This nutrient is needed for healthy eyesight, healthy skin and to support the mucous membranes of the gastrointestinal and respiratory tract.
The seeds of the pumpkin should be kept and dried and added to salads or blended in with soup. These add a great source of protein, omega 3 fatty acids and masses of vitamins and minerals, particularly magnesium.
Figs are ripening at this time of the year and provide excellent support to the regularity of the bowel and a wide variety of minerals in particular zinc – needed for healing of the gut wall and male fertility amongst many other things.
Descending from Kent – known as the Garden of England, I am a real fan of apples (especially Cox) and pears. This is the time of year when they are at their tastiest. Apples are a powerhouse of nutrients including Vitamins A, C and E, calcium, iron, phosphorus and potassium. Both apples and pears contain soluble and insoluble fibre – great for supporting healthy bowel function and keeping bowel movements regular (which should be two – three times a day, cigar shaped and coloured and non offensive smelling). Organic apple juice is a great toxin absorber. Both apples and pears are rich in pectin which is a soluble fibre. Studies have shown that diets rich in pectin have a beneficial impact on cholesterol levels. Apple skin is high in quercetin, a bioflavanoid which acts as an anti inflammatory, anti histamine and antioxidant so great for all round immune support. Both apples and pears have low Gi values meaning that they won’t interfere with your blood sugar too radically especially if eaten with some of those delicious nuts that are in the shops, complete with nut crackers. Freshly cracked nuts are best because pre shelled nuts contain unseen mould which can exacerbate the proliferation of candida (a yeast that can overgrow in the gut if it is given optimal conditions to do so (such as frequent antibiotics, excess sugar, HRT/contraceptive Pill, excess stress to name a few). Will talk more about candida early next year. I might even turn a blind eye to the odd toffee apple!

Finally just because winter is here – don’t abandon all ideas of salad. Not only is raw food living food in terms of enzymes but you can think outside the box to make different kinds of salads to liven up hot meals. Use tasty winter vegetables such as beetroot with herbs and walnuts together with a little olive oil to add to salmon and stir fried quinoa. Watercress is extremely versatile and is an excellent nutrient rich food, in particular Vitamin C and magnesium and a non dairy source of calcium. You can add this chopped up in salads or even use in soups.
Look around the supermarket shelves for firm, brightly coloured fruit and vegetables which are best eaten soon after purchase. Living food (i.e that which contains nutrients beneficial to health) should quickly wilt by contrast with food which is highly processed.

So now it only leaves me to wish you a safe, warm and nutritious season of roaring fires, seasonal delights and fabulous food.
Join me in December when I will share with you my top tips on how to indulge in a delicious Christmas Day feast, without the expansion of your waistline and finishing the day stuffed and heavy!(if this article has raised any questions for you – as always you can contact me directly and I will endeavour to help you with any queries you may have. Weblink at the top of this page)

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