Eating Seasonally (Part 2)

So I decided for this blog to pick out another delicious food that is very suited to being enjoyed at this time of year – butternut squash.

 

 

 

 

 

 

 

 

Butternut squash is a winter squash, and is actually a fruit, as it contains seeds. It has a lovely nutty flavour and is packed full of antioxidants and phtyonutrients. It is low in fat and high in fibre, making it great for the digestion and also for the heart. It is also high in potassium, which helps support healthy bone growth.

It’s vibrant yellow colour is indiciative of the high levels of carotenoids, which support heart function and it also contains beta-carotene, which has been shown to help prevent breast-cancer and prevent macular degeneration. It’s levels of vitamin A also help to support healthy skin and mucus membranes and it is also very high in Vitamin C, helping to boost the immune system in those cold winter months.

Creamy butternut squash and sage mash

This mash is an easy recipe to make and is full of flavour. It can be enjoyed as it is, or can ben served in place of regular cooked mash as an accompaniment to any meal.

Ingredients

1 medium butternut squash, peeled
½ cup cashews, soaked for 2 hours and drained
4 tsp fresh sage or 2 tsp dried sage
2 tsbp olive oil
3 tbsp lemon juice
1 tbsp apple cider vinegar
1 tbsp raw honey
1 tsbsp nutritional yeast (optional)
2 tsp Pink Himalalayan salt
Pinch black pepper

• Using a vegetable chopper or food processor, dice butternut squash into very small pieces. Add 1 tsp salt and 1 tbsp lemon juice and cover in water. Soak for at least 2 hours.
• Rinse and drain butternut squash and place in blender with remaining ingredients. Blend until very smooth. Garnish with black pepper.
• The mash can ben served cold or warm. To warm, if you have a Vitamix, you can continue to blend on high, until mash reaches desired temperature. Alternatively, place mash in a pan and warm on a very low heat.

You can keep in touch with me on Twitter and Facebook where I share lots of great tips and recipes (and lovely photos of all the raw food goodies I’ve been making at Down To Earth Café.)

Sign up for my newsletter and be the first to hear about my upcoming Raw Food Workshops and the latest Raw Foods Company news.

Eating Seasonally (Part 1)

In today’s world, with the advent of supermarkets and imported food, we have become accustomed to eating pretty much any food at any time. Eating seasonally however, can bring major boosts to your health and can also support the health of this wonderful planet we are living. When we eat fruits and vegetables that have not been grown in season, in a large number of cases they have been flown long distances, up to 1000s of miles to get here.

They have often not been allowed to grow to maturity and are picked in an immature state, which means they will more than likely lose a lot of nutrients before they arrive on our shelves. As well as the reduction in nutrient content, the cost in shipping and increase in atmospheric pollution to deliver this produce to us cannot be ignored as a major detriment to the sustainability of the planet.

By eating seasonally, you are living much more in tune with the planet’s natural cycles. The food you consume will often contain nutrients that correspond to your bodies’ needs. You are also purchasing fruit and vegetables that have had time to ripen and reach their optimum level of quality, when they will contain the highest possible levels of vitamins, minerals and antioxidants.

Alongside eating seasonally, it is also really important to choose high quality organic produce. By choosing organic, you are avoiding the harmful pesticides and chemical that are sprayed on the fruits and vegetables and research has shown that there are higher levels of vitamins and antioxidants in organic compared to non organic produce.

Farmers’ markets are an ideal place to shop for high quality organic fruits and vegetables. You get to speak to the local farmers and find out exactly how they have grown their food and at the same time you are supporting the businesses that are working with food in the right way, rather than giving your money to nameless multinational organisations that care more about profits than creating a harmonious and sustainable planet.

A seasonal vegetable – Parsnips

Parsnips are a perfect vegetable to be eaten at this time of year. Most people know the conventional ways of eating parsnips, but when prepared in the right way, they can also be eaten raw, preserving more of the beneficial nutrients and enzymes. They are an excellent source of dietary fibre, and contain antioxidants, which have been shown to have anti-fungal, anti-inflammatory and anti-cancer properties. They are also rich in Vitamins K and E and high in folic acid, a B vitamin, which can help prevent birth defects in pregnant women and support healthy brain function.

Fruity-spiced parsnip rice

One of the best ways to eat parsnips raw is to create parsnip rice. There are many ways of making different flavours of parsnip rice, so feel free to play around with the ingredients, but I enjoy this recipe as it contains warming spices, which are perfect for this cold time of year. The parsnip rice can used in place of normal rice, added to a salad or enjoyed on its own as a snack!

Ingredients:
4 medium parsnips, peeled and chopped roughly
3 tbsp cashew nuts
4 tbsp mixed dried fruit, including raisins, cranberries and apricots
1 tbsp raw apple cider vinegar
1 tbsp ground coconut sugar or raw honey
1 ½ tsp mixed spice
1 tsp ground nutmeg
1 tsp lemon juice
Himalayan salt and and ground black pepper to season

•    Place all ingredients in a food processor and process until ‘rice-like’ consistency is reached.
•    Parsnip rice will keep in the fridge for 2-3 days

You can keep in touch with me on Twitter and Facebook where I share lots of great tips and recipes (and lovely photos of all the raw food goodies I’ve been making at Down To Earth Café.)

Sign up for my newsletter and be the first to hear about my upcoming Raw Food Workshops and the latest Raw Foods Company news.