Meat-free Mondays – caponata

This is my favourite vegetarian recipe at the moment. Deliciously hearty sans meat and perfect for cold November evenings. Caponata is a traditional Sicilian dish and there are many, many recipes out there. The mainstay is aubergine and it is classically a sweet and sour dish. Some recipes call for celery, red peppers or courgettes […]

Butternut squash

A great vegetable to know what to do with. The orange flesh is bursting with a carotene called beta-cryptoxanthin, which is linked to protection against lung cancer. Butternuts are also full of vitamins C and E, calcium, iron and magnesium, and, of course, full of fibre to keep the gut healthy. The same as with […]

A word on iron

I’m doing another talk for netball juniors this weekend and one of the things I will be talking about is iron. It is one of the most important micronutrients and also one that is often deficient in certain populations. These include adolescent girls, female athletes, the elderly, vegetarians and vegans, but low iron levels can […]

Chickpeas

Like kidney beans, chickpeas are a great source of protein for vegetarians and everyone else really! They are also very rich in fibre. Insoluble fibre binds to and removes cholesterol and prevents constipation and digestive disorders. Soluble fibre also lowers cholesterol and helps to prevent heart disease and strokes. Chickpeas are very high in folate, […]

Kidney beans

Kidney beans are a superb source of good-quality protein, zinc and fibre and contain iron in abundance.  An average portion of kidney beans (60g) contains at least 1/4 of our daily iron requirement, which prevents anaemia and increases energy levels. Zinc helps to maintain a healthy immune system, maintains fertility and helps with macronutrient digestion. […]