The other day my daughter and I were checking her new clothes that we ordered online. One pair of jeans did not fit, which threw 'tweenie' daughter into a fit of tears and threats to starve herself.
Slapping her to reality.....oh that was what I wished I could do............ After calming her down nicely like good Mums do and explaining all shops have different sizes, they nearly fit and words full of praise; we came to the conclusion we need to step up the healthy eating regime. Whilst mini-eggs are God's gift, they don't really fit in with the whole eating well thing.
I love to cook, and whilst I have not been working, baking is what I do. Sure husband and daughter clap their hands with glee to the tenth batch of muffins but their waist bands groan in despair. I do have knowledge and slight obsession of calories, fat per grams etc but the word 'diet' is not allowed in this house (childhood full of anorexic woes), so they only way forward is healthy eating and exercise.
So after some research I have come up with The Primmer's A-Z of healthy eating. Please add anymore that you come up with.
The Primmer's are on a mission.
A is for
Apples
The skins of these round beauty's are full of rich antioxidant qualities, impeding the growth of bowl and liver cancer cells, and apple juice has good anti-viral properties plus eating five or more is thought to improve lung function. Also apples are rich in a soluble fibre (good weapon against constipation), pectin, which helps the body throw out cholesterol and toxic heavy metals like lead and mercury. They also can help treat diarrhoea- grated apples left to turn brown, mixed with honey is an effective remedy. Please check this apple recipe page out for great ideas (not all healthy mind you!), and see a link under each food listing.
Avocados
These green gems are rich in healthy monounsaturated fats. Since avocados also contain compounds which stimulate collagen, teenagers moaning about spots should try them. A great source of essential fatty acids, potassium, vitamins A, C and E, and iron. Avocado recipes
B is for
Bananas
The perfect fast food. Ripe bananas are easy to digest and the fibre is mainly the soluble type, so good for constipation and diarrhoea. The high potassium content helps prevent cramps, and with the energy given by the fruit, brilliant for those afternoon snacks when energy levels dip. Also a good source of vitamin B6 and folic acid. Banana recipes
Broccoli
A rich source of potassium and beta-carotene, and a great source of iron. Iron is well absorbed by the body with this food as broccoli contains vitamin C, which is essential for this process. Broccoli recipes
C is for
Cheese
Along with milk and yogurt, cheese provides a combination of nutrients such as protein, calcium, potassium, phosphorus, riboflavin and vitamins A, D and B12. When eaten as part of a healthy diet (not a whole chunk a day!), it can improve bone health and reduce high blood pressure. It is high in saturated fat though, so go easy. Cheese recipes
Carrots
Rich in beta-carotene, which is converted in the body to vitamin A, vital for healthy skin and mucous membranes, so therefore, for the lungs and entire respiratory system. Eat these orange wonders, and they provide increased protection against the risks of some cancer, especially lung and breast. Also contains reasonable amounts of vitamin C and E. Carrot recipes
D is for
Dark chocolateCrazy I know to add chocolate to a list of healthy foods but hear me out. Our favourite treat (dark not milk) contains higher antioxidant properties than milk due to it's higher cocoa content, and some special people have said it may help to protect against heart disease, high blood pressure, cholesterol and even cancer. Again though, word of warning; dark chocolate is high in saturated fats so eat in moderation. Dark choc recipes
Dried beansPersonally I don't eat any type of bean except runner, their texture is all wrong for me. They are great for you though, and full of B-complex vitamins: the minerals calcium, iron, magnesium and zinc and protein and soluble fibre. They are also very low in fat, and weight for weight, beans contain almost as much protein as a good steak. Being high in complex carbohydrates they supply the best kind of energy for active people. Bean recipes
E is for
Eggs
Versatile, quick and easy to cook with, eggs are very healthy with 18 different vitamins packed in their precious shell. One of the most important substance in an egg yolk is lecithin, which is a vital part of the body's metabolic processes, including getting rid of bad fat deposits and cholesterol. Lecithin also helps to prevent the development of heart disease and gall stones. Because of this high lecithin content, eggs are a brilliant brain food, not just helping with memory and concentration but also to good mental and emotional status. Eggs are rich in protein, zinc, vitamins A, D, E and B12. Eggs recipes
Exotic fruits
As you would guess, fruits from sunny climates are high in protective antioxidants.
Mangoes- good source of vitamin A, C and E, also contains potassium, iron and some B vitamins
Papayas- Vitamin C and A, beta-carotene and fibre
Guavas- vitamin C, beta-carotene, phosphorus, calcium and vitamin B nicotinic acid
F is for
Fish
We love fish (trout being our fav),being rich in protein, low in fat and loaded with B vitamins and precious minerals. Sea fish are high in iodine content, and oily fish are an important source of vitamins A, D and E and omega-3 essential fatty acids.
White fish contain virtually no fat, few calories and plenty of protein. Cod, haddock, whiting, monkfish, red and grey mullet, plaice, sole or halibut.
Oily fish full of omega-3 which is known for to help with healthy cell function. Remember though that smoked fish contains lots of salt so only have as an occasional meal. Mackerel, salmon, sardines, anchovies, whitebait, sprats and eels (yuk).
Oily fish recipes White fish recipes
When buying fish always check these points-
- eyes are bright and shiny, not dull or sunken in to the head.
- skin has lots of scales on
- gills are red
- nice fresh smell of the sea
FibreWe need this for a happy bowel system. It also helps stabilise sugar levels. Fibre rich foods include wholemeal bread, brown rice, and pasta instead of white rice, nuts, seeds and try adding beans and pulses to soups, stews and salads. Do not go crazy with fibre though or you will end up with bloating and stomach cramps and a nasty case of the farts! Fibre rich recipes
G is for
Garlic
Most of the main meals I cook have garlic in. As well as its great taste, modern research has shown it protects the lungs and heart plus the digestive system, as well as being strongly anti-bacterial, anti-viral and anti-fungal. It is also a great cancer-fighter! Garlic recipes
Best quote from a movie, The Lost Boys:
Sam Emerson: I bet you hate garlic, dontcha! Max: No, I like garlic! ...
Ginger
This wonder improves digestibility in food, protects against toxins and improves flavour. Ginger tea will help ward off colds, plus it's a wonderful remedy for nausea and travel sickness.
Ginger recipes
H is for
Herbs
Nearly every herb or spice used in cooking, has at some point been used as a medicine down the centuries. Almost all help with disgestion, so get cooking!
Parsley- rich in iron, antioxidants, beta-carotene and chlorophyll, and also has some vitamin C. Add it to soups, salads or a nice sauce. Parsley recipes
Sage- aid to the digestion of fatty foods, so add a leaf to the pan if frying sausages. Also good against infections of the mouth and throat. Sage recipes
Oregano- powerful antiseptic, use it dried or fresh tomato based sauces, soups and casseroles. Do not use medically in pregnancy. Oregano recipes
Basil- this is calming and soothing when used in aromatic oils. Used in many tomato dishes and every type of salad. It freezes well but loses much of its aroma when dried. Basil recipes
Rosemary- helps stimulate the brain, and aids the nervous system. Rosemary recipes
Thyme- again, a powerful antiseptic and has a good robust flavour. Thyme recipes
Hazelnuts
Lovely, crunchy nuts that are rich in vitamin B thiamin, and they supply the omega-3 fatty acids needed for balance in our diets. Full of protein, fibre, thiamin, magnesuim and vitamin E. Hazelnut recipes
I / J is for
In-season
It is cheaper to eat food that is in season because they are naturally abudant and have not been transported far. The food tends to be fresher, tastier and more nutritious. In-season chart What's in season in march-Fruit & Nuts Forced Rhubarb. Vegetables & Herbs Cabbages, Chicory, Chives, Leeks, Mint, Parsley, Purple Sprouting Broccoli, Radishes, Sorrel, Spring Greens, Watercress. Meat & Game Hare, Rabbit. Fish Cockles, Crab, Lobster, Oysters, Pollack, Salmon, Sardines, Sea Trout.
Juice
Fresh juice or a smoothie is always an amazing way to start the day. Get yourself a juicer and get juicing! Try not to buy ready-made juice/smoothies as they can be full of sugar and calories. Use low-fat yogurt or skimmed milk when making a smoothie and always try to use a straw to minimise the contact between your teeth and the acid that may be present in the fruit. Juice/smoothie recipes
K is for
Kiwi fruitThis green jewel almost contains twice as much vitamin C as an orange and more fibre than an apple. An amazing source of potassium and also has some vitamin E stored in there. Kiwi recipes
L is for
Lean proteinYou can feel fuller for longer if you eat lean protein because it digestes more slowly than carbs or fat and stays in your stomach for longer. Keep hungar pains at bay by helping yourself to portions of lean meat, fish, shellfish, eggs and low-fat dairy products such as skimmed milk, cottage cheese and low-fat yogurt.
LentilsI love lentils. Since I started cooking at about 10 years old, I have used them in soups and stews. I was vegetarian for about 11 years, so they were a staple part of my diet then and still are. They are a great source of vitamin B, fibre, protein; high in iron, calcium, zinc and other minerals. Lentil recipes
M is fo
rMint
I have done this separately to the other herbs as it really is the BEST for stomach upsets and aiding digestion. Mint tea is a lovely way to end a meal with friends. Mint recipes
MuesliThis simple breakfast is a wonderful source of energy, minerals and vitamin B. Please make sure you buy a 'no-added' sugar type and use either skimmed milk or low-fat yogurt. Muesli recipes
N is for
NutsBursting with protein, vitamins, minerals and healthy fats, nuts offer us so much. They can help lower cholestral and help maintain a healthy heart. Remember though they are full of calories, so only eat a few, a handful is a good measure. Almonds, brazil nuts, walnuts, peanuts, chestnuts, pistachio nuts, pine nuts, cashew nuts, sesame seeds, hazelnuts, pumpkin seeds and sunflower seeds. Nut recipe
O is for
OatsRolled oats and oatmeal, the milled grain, are both high in protein, rich in minerals including zinc, iron, magnesium and calcium. They have enough vitamin B to be a great remedy for nerves and exhaustion. They are also a rare source of omega-3 essential fatty acids. This energy full food is a great way to start the day. Oat recipes
Onions
I use onions in so many recipes, not sure how I would cope without them. Like garlic, they protect against heart diease, help the lungs and a strong cancer fighter. Research has also shown that raw and fried onions can pull down cholestrol levels in the blood. Onion recipes
P is for
PotatoesRecently these have had a bad press but they are not really unhealthy for you. They are full of energy and rich in a number of good nutrients, including vitamin C. Also they are rich in fibre, some potassium, folic acid and iron. Avoid eating too many chips, and note that thin french fries have MORE fat in them than good old fashioned chips. Don't buy those awful frozen processed potato goods; bake instead of fry, use olive oil instead of butter in mash and boil more then roast. Also don't forget the humble sweet potato, full of beta-carotene. Great potato recipes
Peppers (sweet)Red, yellow, orange or green, peppers are always a hit. A good source of vitamin C and also of the protective antioxidant beta-carotene. Use them in stews, stuff with couscous, dice small for sauces or cut raw for dips etc. Pepper recipes
Q is for
QuinoaThis is a seed rather then a grain. The Incas cultivated it, and used it lots, I guess because of it's high protein content. You can make porriage out of it, or serve it with herbs and butter (a bit like a couscous dish). Quinoa recipes
R is for
RaisinsThe perfect afternoon snack, as they are a wonderful source of instant energy. The same goes for sultanas and currants. They are a rich source of potassuim, iron, fibre and some B vitamins.
RocketBeautiful, peppery leaves that are great in salads, and have been used since Elizabethan times. They have more phytochemicals and vitamins then paler leaves, so get them in! Rocket recipes
S is for
SoyaSoya beans are a source of familar foods like soya milk, tofu, tempeh, soy sauce, miso, soya oil and textured vegetable protein (TVP). Like all beans they are full of fibre, protein and some minerals. Some studies have also shown that Japenese people who eat these regularly have far lower cases of hormone-related cancers and heart diesease. Over the past years, there has been an increasing interest in the antioxidant effects of soya and in particular the health benefits of isoflavones. Soya is very important for vegetarians and vegans. Soya recipes
SquashesThey come in a huge varity of shapes and sizes and all taste great in soups or roasted with your sunday lunch. Pumpkins are extra rich in beta-carotene, and it is not surprising that pumpkins (as well as carrots and sweet potatoes) give the highest protection against lung cancer; even in heavy smokers! Winter squashes: Pumpkin, Butternut Squash, Acorn. Summer- courgette and marrow (I think). Squash recipes
T is for
TomatoesAs we all know, a tomato is a fruit not a vegetable, and most people enjoy their fresh taste. Canned tomatoes lose very little of their nutrients but do gain a little salt. One of the main foods in the Primmer house, they are full of carotenoids, potassium and vitamins C and E. Tomato recipes
U / V is for
VegetablesI do not really need to write too much here. We all know veg is good for you and should be eaten daily, so there is no excuse. Don't hesitate to try ones you used to refuse, taste buds do change from being kids. I love brussell sprouts but hated them as a child. With so many different types and ways of cooking you can never get bored. Vegetable recipes
W is for
WaterNo-one I know drinks enough water, me included. An adult is ment to drink 1.2 litres daily, which is about 6-8 glasses. Being dehydrated can lead to headaches and poor concentration. So get drinking!
Y / Z is for
YogurtA good snack that fills you up. It's a healthy choice, protein rich and if a low-fat yogurt can contain as little as 2% fat. As yogurt contains live bacteria, it is thought to be friendly to our guts as it stimulates the guts bacteria and suppress harmful ones. Yogurt recipes
ZestThis brings cakes, salads or sorbets to life, adding flavour and aroma. Also, according to some studies, people who regularly consume citrus zest could reduce their risk of skin cancer by 30%. It is because of the oils in the peel of oranges, lemons and grapefruit which contain powerful compounds that stimulate the body's production of a detoxifying enzyme. Lemon cake anyone? Zest recipes
to be continued...
