Let’s welcome autumn in with a new, healthy and hearty diet plan! Keep fit AND warm using ingredients that are in season this month…
Fruits: Apples, Pears, Raspberries
Apples are extremely rich in important antioxidants, flavanoids, and dietary fibre. Helping reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Pears may help with weight loss, a healthy complexion, increased energy, and will also reduce the risk of developing the diseases listed above (in accordance with a healthy balanced diet).
Raspberries have shown to be a contributor to memory improvement as well as decreasing the delay in cognitive ability related to ageing, plus all the benefits of Apples and Pears mentioned above!
Combine all these fruits for a delicious smoothie or try out a gluten free Autumn crumble!
Veggies: Beetroot, Broad Beans, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celeriac, Celery, Chillies, Courgettes, Cucumber, Horseradish, Jerusalem Artichoke, Kale, Leeks, Lettuce, Onions, Pak Choi, Parsnips, Pumpkin, Radish, Runner Beans, Shallots, Swede, Swiss Chard, Turnips, Winter Squash.
Beets can help you to relax and dilate your blood vessels, improving blood flow and lowering blood pressure almost instantly. Boost your stamina, drinking beet juice prior to exercise were able to exercise for up to 16 percent longer. Fights Inflammation, protects internal organs, helps towards preventing numerous chronic diseases. They have anti-cancer properties. Rich in valuable nutrients and fibre, vitamin C, potassium, manganese, B vitamin folate (which helps reduce the risk of birth defects).
Celery is actually beneficial for the digestive tract and cardiovascular system as it’s high in fibre. The seeds of the plant are also commonly used in medicine to help relieve pain. Rich in vitamin A C & K, Folate, Potassium. Helps to lower blood pressure, reduces the risk of cancer, prevents age-related degeneration of vision. High in antioxidants.
Shallots have better nutrition profile than onions, they have more anti-oxidants, minerals, and vitamins. Help to reduce cholesterol. They are also found to have antibacterial, anti-viral, and anti-fungal activities. Help reduce blood pressure. Help decrease an overall risk of coronary artery disease, vascular diseases, and strokes. Anti-cancer and anti-diabetic properties (helps lower blood sugar levels in diabetics). High in minerals and electrolytes particularly iron, calcium, copper, potassium, and phosphorus (for strong teeth and bones).
Pick your favourite seasonal veggies for a yummy Autumnal stew!
Meat: Beef, Chicken, Duck, Goose, Lamb, Pheasant, Pork, Rabbit, Venison, Wood Pigeon.
Beef is one of the most nutrient-rich foods. Very high in essential nutrients, one of the highest concentrations of these nutrients compared to many other proteins. It is the #1 food source for Protein (helping to build strong muscles), Vitamin B12 (increase energy levels) and Zinc (boosts immune system), beef also contains Phosphorous (helps keep teeth and bones strong), Plus it’s the #3 food source of iron behind fortified cereal and grains (increase oxygen levels and prevents fatigue)!
Lamb is an excellent source of high quality protein, rich in iron that is more easily absorbed by the body than the iron in other meats. High in zinc (essential for growth, healing and a healthy immune system). Great source of B vitamins, essential for metabolic reactions in the body. Contains elements of copper, manganese and selenium. Half the fat in lamb meat is unsaturated, which is good for you.
Venison is lower in calories and fat than other red meats, it is very lean. Rich in Iron, minerals, protein. Because of the combination of being lean and low-fat plus high in protein, Venison is eaten and preferred by many body builders. High in Vitamin B-12 helping to prevent anaemia and benefits in brain function and the nervous system. Also high in Vitamin B-6 which helps in the conversion of carbohydrates, essential for a sustained release of blood sugar in the body, better for diabetics.
Try out a new protein that’s in season and reap some benefits while enjoying a hearty meal.
Fish: Cockles, Cod, Coley, Crab, Farmed Halibut, Farmed Rainbow Trout, Farmed Salmon, Haddock, Hake, Langoustine, Lemon Sole, Ling, Lobster, Mackerel, Monkfish, Mussels, Oysters, Plaice, Pollack, Razor Clams, Scallops, Squid, Winkles, Whiting
Crab is a crustacean that is low in fat and low in calories. High in key vitamins and minerals that support good health. There are certain drawbacks to eating crab, but the benefits can outweigh these nutritional risks, making crab a smart occasional addition to your healthy eating plan. Full of protein & omega-3 fatty acids, which help build muscle, build & repair body tissue, lower blood pressure, protect against heart disease, improve cognitive function, and reduce conditions such as psoriasis and ulcerative colitis. Minerals in crab, such as copper, zinc and selenium, support the immune system.
Mackerel contains Omega-3 (prevents breast, prostate, renal & colon cancers) and Omega-6 fatty acids (actually hinder growth of breast cancer cells), essential fatty acids have also been found helpful in the prevention of depression and dementia. High in vitamins A, B6, B12, C, D, E and K, calcium, iron, magnesium, phosphorous, potassium, proteins, sodium and selenium. Traces of zinc and copper. The fish also contains antioxidants like coenzyme Q10 that helps to eliminate cancerous agents from cells. Boosts the immune system & supports the functions of organs, with anti-inflammatory factors. improves the condition of your blood flow & pressure. Promotes better heart health. Prevents build-up of cholesterol. *Although mackerel is a highly nourishing fish, pregnant and nursing mothers are urged to avoid it as it may contain elevated mercury levels, especially if sourced from polluted waters. When consumed by pregnant women, it could damage the child’s developing nervous system. It also poses risks to the mother’s health.
Perhaps a fish pie is in order to keep us warm this October…
Tag us on social media with your Autumn recipes and pictures @exhalepilateslondon !