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Can you drink your fruit and vegetables? How does juice compare to the whole food?

<a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Do you struggle to eat your fruits and vegetables? You are not alone. Less than 5% of Australians eat the recommended serves of fresh produce <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">each day</a> (with 44% eating enough fruit but only 6% eating the recommended vegetables). Adults <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups">should aim to eat</a> at least five serves of vegetables (or roughly 375 grams) and two serves of fruit (about 300 grams) each day. Fruits and vegetables help keep us healthy because they have lots of nutrients (vitamins, minerals and fibre) and health-promoting bioactive compounds (substances not technically essential but which have health benefits) without having many calories. So, if you are having trouble <a href="https://theconversation.com/want-your-child-to-eat-more-veggies-talk-to-them-about-eating-the-rainbow-195563">eating the rainbow</a>, you might be wondering – is it OK to drink your fruits and vegetables instead in a juice or smoothie? Like everything in nutrition, the answer is all about context. <h2>It might help overcome barriers</h2> Common reasons for not eating enough fruits and vegetables are <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1747-0080.12735">preferences, habits, perishability, cost, availability, time and poor cooking skills</a>. Drinking your fruits and vegetables in juices or smoothies can help overcome some of these barriers. <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2009.01760.x">Juicing or blending</a> can help disguise tastes you don’t like, like bitterness in vegetables. And it can blitz imperfections such as bruises or soft spots. Preparation doesn’t take much skill or time, particularly if you just have to pour store-bought juice from the bottle. Treating for food safety and shipping time does change the make up of juices slightly, but unsweetened juices still remain significant sources of <a href="https://pubmed.ncbi.nlm.nih.gov/12403253/">nutrients</a> and <a href="https://www.emerald.com/insight/content/doi/10.1108/00070701111140089/full/html?fullSc=1">beneficial bioactives</a>. Juicing can <a href="https://academic.oup.com/nutritionreviews/advance-article-pdf/doi/10.1093/nutrit/nuz031/30096176/nuz031.pdf">extend shelf life</a> and reduce the cost of nutrients. In fact, when researchers looked at the density of nutrients relative to the costs of common foods, <a href="https://www.mdpi.com/1660-4601/18/11/5771">fruit juice was the top performer</a>. <h2>So, drinking my fruits and veggies counts as a serve, right?</h2> How juice is positioned in healthy eating recommendations is a bit confusing. The <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">Australian Dietary Guidelines</a> include 100% fruit juice with fruit but vegetable juice isn’t mentioned. This is likely because vegetable juices weren’t as common in 2013 when the guidelines were last revised. <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">The guidelines</a> also warn against having juice too often or in too high amounts. This appears to be based on the logic that juice is similar, but not quite as good as, whole fruit. Juice has lower levels of fibre compared to fruits, with fibre important for gut health, heart health and promoting feelings of fullness. Juice and smoothies also release the sugar from the fruit’s other structures, making them “free”. The <a href="https://www.who.int/publications-detail-redirect/9789241549028">World Health Organization recommends</a> we limit free sugars for good health. But fruit and vegetables are more than just the sum of their parts. When we take a “<a href="https://hal.science/hal-01630639/">reductionist</a>” approach to nutrition, foods and drinks are judged based on assumptions made about limited features such as sugar content or specific vitamins. But these features might not have the impact we logically assume because of the complexity of foods and people. When humans eat varied and complex diets, we don’t necessarily need to be concerned that some foods are lower in fibre than others. Juice can retain the nutrients and bioactive compounds of fruit and vegetables and even add more because parts of the fruit we don’t normally eat, like the skin, can be included. <h2>So, it is healthy then?</h2> A recent <a href="https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae036/7659479?login=false">umbrella review of meta-analyses</a> (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8977198/">a type of research</a> that combines data from multiple studies of multiple outcomes into one paper looked at the relationship between 100% juice and a range of health outcomes. Most of the evidence showed juice had a neutral impact on health (meaning no impact) or a positive one. Pure 100% juice was linked to improved heart health and inflammatory markers and wasn’t clearly linked to weight gain, multiple cancer types or metabolic markers (such as blood sugar levels). Some health risks linked to drinking juice were <a href="https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae036/7659479?login=false">reported</a>: death from heart disease, prostate cancer and diabetes risk. But the risks were all reported in <a href="https://www.cancer.gov/research/participate/what-are-observational-studies#:%7E:text=Observational%20studies%20are%20research%20studies,over%20a%20period%20of%20time.">observational studies</a>, where researchers look at data from groups of people collected over time. These are not controlled and do not record consumption in the moment. So other drinks people think of as 100% fruit juice (such as sugar-sweetened juices or cordials) might accidentally be counted as 100% fruit juice. These types of studies are not good at showing the direct causes of illness or death. <h2>What about my teeth?</h2> The common belief juice damages teeth might not stack up. Studies that show juice damages teeth often <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2019.00190/full">lump 100% juice in with sweetened drinks</a>. Or they use model systems like fake mouths that <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2019.00190/full">don’t match</a> how people drinks juice in real life. Some <a href="https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2019.00190/full">use extreme scenarios</a> like sipping on large volumes of drink frequently over long periods of time. Juice is acidic and does contain sugars, but it is possible proper oral hygiene, including <a href="https://www.sciencedirect.com/science/article/abs/pii/S0300571207000152?via%3Dihub">rinsing, cleaning</a> and using straws can mitigate these risks. Again, reducing juice to its acid level misses the rest of the story, including the nutrients and bioactives contained in juice that are <a href="https://www.sciencedirect.com/science/article/pii/S2352385919300210#:%7E:text=Research%20has%20also%20confirmed%20that,prevention%20of%20oral%20inflammatory%20disorders.">beneficial to oral health</a>. <h2>So, what should I do?</h2> Comparing whole fruit (a food) to juice (a drink) can be problematic. They serve different culinary purposes, so aren’t really interchangeable. The Australian Guide to Healthy Eating recommends <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">water as the preferred beverage</a> but this assumes you are getting all your essential nutrients from eating. Where juice fits in your diet depends on what you are eating and what other drinks it is replacing. Juice might replace water in the context of a “perfect” diet. Or juice might replace <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/substitution-of-pure-fruit-juice-for-fruit-and-sugarsweetened-beverages-and-cardiometabolic-risk-in-epicnl-a-prospective-cohort-study/B7314F1198109712DE0F2E44D919A6A7">alcohol or sugary soft drinks</a> and make the relative benefits look very different. <h2>On balance</h2> Whether you want to eat your fruits and vegetables or drink them comes down to what works for you, how it fits into the context of your diet and your life. Smoothies and juices aren’t a silver bullet, and there is no evidence they work as a “cleanse” or <a href="https://theconversation.com/lemon-water-wont-detox-or-energise-you-but-it-may-affect-your-body-in-other-ways-180035">detox</a>. But, with society’s low levels of fruit and vegetable eating, having the option to access nutrients and bioactives in a cheap, easy and tasty way shouldn’t be discouraged either.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/205222/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, Adjunct Senior Lecturer, Nutrition, Dietetics & Food Innovation - School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/can-you-drink-your-fruit-and-vegetables-how-does-juice-compare-to-the-whole-food-205222">original article</a>.

Food & Wine

These 8 health changes could mean you need to eat more vegetables

8 clear signs you're not eating enough vegetables You know veggies are good for you. You may also think you’re eating enough. The truth is, you probably aren’t. Read on to discover the many ways in which your body is telling you that it needs more fruit and vegetables, and what nutrients it craves. How many veggies do you eat, anyway? You may think you eat enough vegetables, but more than likely, you don’t. On average, we only get two servings of vegetables per day. The Australia Dietary Guidelines recommend adults eat five servings of vegetables (one serve equals 75 g of vegetables, approximately half a cup of cooked or one cup of salad veg) and two servings of fruit (one serve equals 150 g, about one apple or two apricots) per day. Skipping key nutrients can seriously affect your overall health. There's a lack of colour on your plate We’ve come a long way since the old meat and two veg. But there are still plenty of people that stick to the simple formula. However, “it isn’t very colourful or loaded with balanced nutrition,” says dietitian Abby Sauer. “And even though they may be favourites, pasta, rice and bread don’t add much colour or much nutrition to your meals in terms of essential vitamins and minerals.” You bruise easily Consuming too little vitamin C can cause you to bruise easily, as well as increase bleeding around gums and slow the healing process. Vitamin C can be consumed by eating red capsicums, kale, red chilli peppers, dark leafy vegetables, broccoli, brussels sprouts and tomatoes. You're tired all the time Deficiency in folate can cause fatigue and anaemia. This B vitamin can be found in dark leafy greens, legumes and starchy vegetables such as black-eyed peas, kidney beans, lima beans, navy beans, asparagus and lentils. That nagging cold won't go away “If you lack vegetables in your diet and the important vitamins they provide, your body may lack the defences it needs to release free radical fighters against viruses,” says Sauer. “Stock your fridge with dark leafy green vegetables, an excellent source of vitamin C, to give your immune system a boost and help shorten your recovery time.” Your memory is foggy While occasional forgetfulness can affect all ages, if you find your brain’s processing speed and efficiency fading as you get older, a lack of nutrients could be the culprit. “Lutein, a nutrient which has been shown in early research to enhance learning and memory, can be found in a variety of vegetables, such as leafy greens, carrots, broccoli, corn and tomatoes,” says Sauer. “Adding a few or all of these vegetables to your weekly meals can provide a helpful and natural brain boost.” Daily stressors are getting harder to handle While stress is an inevitable part of life, how we eat and treat ourselves directly affects our body’s response. “Inflammation is your body’s natural response to stress, so if you’re not handling stress well, inflammation and its damaging effects could be taking place,” says Sauer. “Foods rich in anti-inflammatory compounds, such as unsaturated fatty acids [like salmon and tuna], antioxidants, polyphenols and carotenoids [like green leafy vegetables and bright-coloured capsicums] can help lower the levels of inflammation in the body and increase your mental capabilities to handle life’s curveballs.” You're prone to muscle cramps Fruit and vegetables contain potassium that may prevent muscle cramps, especially if you exercise regularly or spend a lot of time outside in the hot summer months, says dietitian Dr Emily Rubin. “One medium banana has 422 mg of potassium.” Your scales won't budge “Fruit and vegetables have fibre, which makes you feel full so you eat less,” says Rubin. “Most fruit and vegetables are low in kilojoules. Fruit may also help with those sweet cravings. Choosing a bowl of strawberries instead of ice cream can save you 800 kilojoules.” Eat more veggies: Keep them on hand According to medical weight-loss specialist Dr Adrienne Youdim, prep is everything. “Spend a Sunday grilling your favourite veggies. Make them in abundance so that they can be incorporated into your salad or lunchbox,” she says. Eat more veggies: Get one serving per meal “Adding colour and variety to your daily meals with at least one serving of fruit or vegetables per meal can be as easy as thawing out a bag of frozen green beans, slicing up an apple or adding a bowl of colourful berries,” says Sauer. Eat more veggies: Buy frozen “Many people avoid fresh vegetables because they go off before they get a chance to eat them,” says clinical oncology dietitian Crystal Langlois. “Buying frozen vegetables is a great alternative that is convenient and easy. If all the prep work and chopping scares you, many supermarkets carry pre-chopped items in both the frozen and fresh produce areas.” And if you still have that inner-kid kicking and screaming to avoid eating your veggies, blend your veggies into shakes or smoothies. “The taste of vegetables is easily masked in shakes or smoothies by using fruit and fruits juice,” says Langlois. “Small diced mushrooms can be incorporated into hamburgers or Bolognese, as well.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/diet/8-clear-signs-youre-not-eating-enough-vegetables?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Body

How ‘ugly’ fruit and vegetables could tackle food waste and solve supermarket supply shortages

The world is facing a significant food waste problem, with <a href="https://www.fao.org/3/i4068e/i4068e.pdf">up to half of all fruit and vegetables</a> lost somewhere along the agricultural food chain. Globally, around <a href="https://www.fao.org/3/ca6030en/ca6030en.pdf">14% of food produced</a> is lost after harvesting but before it reaches shops and supermarkets. Alongside food prices (66%), food waste is a concern for 60% of people that participated in a <a href="https://www.food.gov.uk/research/food-and-you-2/food-and-you-2-wave-5">recent survey</a> published by the UK Food Standards Agency. <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">Other research</a> suggests that as much as 25% of apples, 20% of onions and 13% of potatoes grown in the UK are destroyed because they don’t look right. This means that producers’ efforts to meet stringent specifications from buyers can lead to <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">perfectly edible produce being discarded</a> before it even leaves the farm – simply because of how it looks. Aside from the ongoing environmental implications of this food waste, UK shoppers currently face <a href="https://www.theguardian.com/environment/2023/mar/04/food-tsar-blames-shortages-on-uks-weird-supermarket-culture">produce rationing in some supermarkets</a> due to <a href="https://www.cnbc.com/2023/02/28/british-supermarkets-are-rationing-fruit-and-vegetables-amid-shortages.html">shortages of items like tomatoes, cucumbers and raspberries</a>. Any solutions that increase locally grown produce on shop shelves could improve the availability of fresh food, particularly in urban areas. When imperfect fruit and vegetables don’t make it to supermarket shelves, it can be due to <a href="https://cases.open.ubc.ca/insistence-on-cosmetically-perfect-fruits-vegetables/">cosmetic standards</a>. Supermarkets and consumers often prefer produce of a fairly standard size that’s free of blemishes, scars and other imperfections. This means fruit and vegetables that are misshapen, discoloured, or even too small or too large, are rejected before they make it to supermarket shelves. In recent years there has been a growing trend of selling such “ugly” fruit and vegetables, both by <a href="https://my.morrisons.com/wonky-fruit-veg/">major</a> <a href="https://www.waitrose.com/ecom/content/sustainability/food-waste">supermarket</a> <a href="https://www.tescoplc.com/news/2021/wonky-veg-5th-anniversary/">chains</a>, as well as <a href="https://wonkyvegboxes.co.uk/">speciality</a> <a href="https://www.misfitsmarket.com/?exp=plans_rollback">retailers</a> that sell <a href="https://www.oddbox.co.uk/">boxes</a> of <a href="https://etepetete-bio.de/">wonky produce</a>. And research has shown that 87% of people say they would <a href="https://www.thegrocer.co.uk/fruit-and-veg/nearly-90-of-consumers-would-eat-wonky-fruit-and-veg-according-to-new-survey/670155.article">eat wonky fruit and vegetables if they were available</a>. But other research indicates consumers can still be picky and difficult to predict. One study <a href="https://www.sciencedirect.com/science/article/pii/S0950329316302002?via%3Dihub">showed</a> consumers are likely to throw away an apple with a spot, but would eat a bent cucumber. <h2>Getting ugly produce into baskets</h2> So how can producers and retailers boost the amount of non-standard fruit and veg that not only reaches our shelves, but also our plates? <a href="https://www.sciencedirect.com/science/article/pii/S0377221723000668">Our recent research</a> suggests a separate channel for selling ugly produce would increase profits for growers, lower prices for consumers and boost overall demand for produce. For growers, a dedicated channel – either independent or set up by a supermarket – to supply wonky fruit and veg creates a new line of business. For retailers, this provides an opportunity for further revenue over and above current sales of standard produce to shops. When selling both types of product to a single retailer, the ugly items might be undervalued compared with the standard-looking products. Our research also shows that selling the ugly produce through a dedicated channel is likely to increase total demand for fruit and vegetables, while also decreasing on-farm loss. Having two parallel channels for selling produce (the main one and the dedicated “ugly” channel) would increase competition. This benefits shoppers by lowering prices for regular and ugly produce, versus selling both types of products alongside each other in one shop. On the other hand, the growing market for ugly fruit and vegetables could be an economic threat to traditional retailers. It encourages new entrants into the market and could also limit the availability of “regular” produce because growers could become less stringent about ensuring produce meets traditional cosmetic standards. But there is a way for traditional retailers to add ugly produce into their product offerings alongside other produce without affecting their profits. By building on existing consumer awareness of the environmental benefits of ugly food, they could also compete in this growing segment. This would benefit their bottom lines and help consumer acceptance of misshapen fruit and vegetables, possibly leading to less food waste and shortages like those UK shoppers are experiencing right now. Boosting demand for imperfect fruit and vegetables across the supply chain will require all participants to get involved – from grower to seller. Here are some steps the various parties could take: <h2>1. Educating consumers</h2> Education about the environmental and economic impact of food waste could happen through marketing campaigns, in-store displays and even social media. <h2>2. Reducing cosmetic standards</h2> Supermarkets and other major food retailers could revise their cosmetic standards to accept a wider range of produce, including imperfect fruit and vegetables. This would help reduce food waste by making sure more produce is able to be sold. <h2>3. Direct sales</h2> Farmers and growers could sell non-standard produce directly to consumers through farmers’ markets or subscription services. This allows consumers to purchase fresh, locally grown produce that might not meet cosmetic standards for supermarkets but that is just as nutritionally beneficial. <h2>4. Food donations</h2> Supermarkets and growers could donate produce rejected for how it looks to food banks, shelters and other organisations that serve those in need. This would help reduce food waste while also providing healthy food to those who might not otherwise have access to it. <h2>5. Value-added products</h2> Produce that doesn’t meet cosmetic standards could also be used to create other products such as soups, sauces and juices. In addition to reducing food waste, this would create new revenue streams for growers and retailers. <h2>6. Food composting</h2> Anything that cannot be sold or otherwise used should be composted. This would help reduce food waste while also creating nutrient-rich soil for future crops. By implementing these solutions, the supply chain can reduce the amount of ugly or imperfect fruit and vegetables that are wasted, while also providing consumers with healthy, affordable produce, even in times of supply chain shortages. This article originally appeared on <a href="https://theconversation.com/how-ugly-fruit-and-vegetables-could-tackle-food-waste-and-solve-supermarket-supply-shortages-201216" target="_blank" rel="noopener">The Conversation</a>. Images: Getty

Food & Wine

10 nifty new uses for your vegetable peeler

The humble veggie peeler has a place in most homes. Its life is mostly spent peeling potatoes or carrots, perhaps the occasional pumpkin or zucchini before being popped in the dishwasher for the next skimming session. As it happens, your veggie peeler actually has a range of different uses far and beyond merely peeling. Here are 10 of our favourites. <ol> <li>Hull strawberry stems – In nifty news, the pointy end of your peeler is actually designed to remove potato eyes. Make use of that newly discovered function by using it to hull the stems on strawberries.</li> <li>Peel an onion – Bye bye onion tears! A veggie peeler can be used to shave thin slices of onion so that you can speed through the process before the tears start to well up.</li> <li>Seed a chilli – Remove the spicy seeds in a hot chilli by slicing off the top then working a peeler around the middle to cleanly remove the seeds.</li> <li>Create soap shavings – If you’re sick of slippery bars of soap that stick to the bath or shower, try creating ‘soap shavings’ that can be used a handful at a time. Less wastage as well!</li> <li>Create a decorative lemon – If you’ve got a dinner party coming up, a pretty floral lemon is an easy way to impress guests. Simply use your peeler to make ridges down the sides of the lemon then slice with a knife as usual.</li> <li>De-string celery – If the strings on celery end up in your teeth remove them altogether with your peeler. All you need to do is shave the curved side of the celery to remove fibres with ease.</li> <li>Make chocolate shavings – Decorate a cake or bowl of ice cream with super easy chocolate shavings. Use a peeler to shave off three to five-cm pieces that can then be used to sprinkle on top of your favourite dessert.</li> <li>Zest citrus – Need the zest of a lemon for a recipe but don’t have a zester? No problem! Use a veggie peeler to slice strips of your citrus fruit then process or crush the pieces for your recipe.</li> <li>Sharpen your chalk – If you run your house off a chalkboard or have a chalkboard calendar you’ll know that blunt chalk is a nightmare. Use a peeler to remove blunt ends and bring chalk back to life.</li> <li>Peel a mango – It may not be summer but come the warmer months be prepared by using a peeler to peel a delicious mango. The tough skin can be tricky to slice effectively where as a peeler does a neat and tidy job in a fraction of the time.</li> </ol> Have you ever used a peeler for an unusual purpose? Tell us about it in the comments below. Image: Getty

Home & Garden

Should doctors prescribe fruit and vegetables?

Image: Getty <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> We all know that fruit and vegetables are good for us, but are they so good that medical programs should prescribe them? A new study by Australian researchers suggests they should. A review carried out by the George Institute for Global Health, NSW, and Friedman School of Nutrition Science & Policy at Tufts University, US, examined 13 programs that either subsidised or directly provided healthy foods as a form of medical treatment. They found that overall, participants in the programs ate more healthy foods and improved in a few different health indicators. “Collectively, we saw a positive impact on the health of patients in these programs, even though there were quite different ways in which they provided the healthier foods and measured the outcomes,” says Jason Wu, program head of nutrition science at the George Institute. “We found the effect of healthy food prescriptions on blood glucose was comparable to what you would expect to see from some commonly prescribed glucose-lowering medications – this adds weight to the growing evidence that food can also be medicine.” The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular. Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions. <div class="newsletter-box"> <div id="wpcf7-f6-p152223-o1" class="wpcf7"> <div class="wpcf7-response-output" aria-hidden="true">“People experiencing food insecurity are less able to manage chronic diseases owing to mental and financial strains, such as high costs of medications and other out-of-pocket health-related expenses,” says Saiuj Bhat, a clinician involved in the study.</div> </div> </div> “Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.” Fruit and vegetables have been the focus of these health food prescriptions for now, but the researchers suggest that more work should be done investigating the effect of other healthy foods like nuts, beans, whole grains, and fish. The researchers are now running a study with 50 food-insecure patients in Sydney, in which each patient is being prescribed a box of these foods each week. The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in Advances in Nutrition. Read more: <ul> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/biology/confused-about-what-to-eat-here-s-a-doctor-s-recommended-meal-plan/" target="_blank">Here’s a doctor’s recommended meal plan</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/society/packaged-foods-where-healthy-is-relative/" target="_blank">Packaged foods: where healthy is relative</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/health/nutrition/taxing-sugar-is-good-for-all/" target="_blank">A sugar tax is good for all</a></li> </ul>  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=152223&title=Should+doctors+prescribe+fruit+and+vegetables%3F" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/should-doctors-prescribe-fruit-and-vegetables/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/ellen-phiddian">Ellen Phiddian</a>. </div>

Food & Wine

How to start a vegetable garden

Growing your own vegetables can save you money and give you a huge amount of satisfaction. Ready to get a green thumb? Your own homegrown vegetables taste much better and are fresher than any that you buy in the shops. Fruiting vegetables, like beans, tomatoes, capsicum and sweet corn, have the best flavour if they’re eaten as quickly as possible after harvest; leafy vegetables, such as lettuce, lose water and rapidly become limp, and all vegetables are more nutritious if they are consumed when as fresh as possible. Growing your own can save a considerable amount on food costs and will also give you a wider choice of vegetables. Unusual vegetables are often difficult to buy in shops, but are easily grown in the home garden. Lots of vegetables are ornamental so can be grown for their good looks as well as their produce. WHEN TO GROW VEGGIES Vegetables can be loosely grouped according to their growing season. Cool Season Vegetables: Grow best when temperatures are between 10-20 degrees C or even lower. They include: broad beans, broccoli, brussels sprouts, cauliflower, onions, peas, spinach and turnips. Intermediate Season Vegetables: These are best between temperatures of 15-25 degrees. They include: beetroot, carrot, parsnip, celery, leek, lettuce, radish, silver beet. Warm Season vegetables: Are grown best when temperatures are above 20 degrees celsius. They include: Beans, capsicum, eggplant, potato, sweet corn, sweet potato, tomato and cucurbits (including cucumbers, zucchini, pumpkins etc.) VEGETABLE CULTIVATION Position: Vegetables must have sun! Try to select a growing area that is sunny for most of the day, is sheltered, and is close to a source of water. Soil: Soil is often the easiest thing to adjust to your growing needs. In fact, strictly speaking, soil is not absolutely necessary. Vegetables can be grown in potting mix or in a hydroponic set up, but the most common medium is still good garden soil. Soil must have good drainage and a good structure. Regular incorporation of old organic matter (such as compost) will keep the soil functioning well. Nutrients: Vegetables, more than most other plants, need to be supplied with adequate nutrients. Mineral fertilisers: are reliable sources of good quantities of nutrients. Mixes with a balanced NPK ratio are suited to a wide range of crops. Balanced, all-purpose fertilisers, such as Thrive All Purpose, can be mixed into the soil before planting. Soluble fertilisers, such as Thrive, can be applied in liquid form to plants during their early stages of growth. Additional dressings of Sulphate of Potash and Superphosphate may be necessary, especially for fruiting and root crops. Organic Fertilisers: are derived from once-living material. They’re excellent for improving soil, but their nutrient levels can be very variable. In recent years, however, increased interest in these products has led to many improvements, with fertilisers such as Dynamic Lifter organic pellets now having guaranteed nutrient levels. pH: pH is the level of acidity or alkalinity in the soil. Most vegetables produce best results if grown at a soil pH level of 6.0 to 7.0. In some areas this may mean adding lime before planting. Checking the pH level of the soil is recommended. Mulching: Mulching over plants’ root systems, preferably with an organic mulch, will retain moisture, suppress weeds, reduce temperature fluctuations, and prevent soil crusting. Watering: Water thoroughly so that the entire root system of the plant is moistened. Thorough waterings are more effective than light sprinklings. Don’t allow plants to reach wilting point but, conversely, don’t flood them as this washes away nutrients and may cause drainage problems. Crop rotation: It’s important to avoid growing successive crops of the same type of vegetable in the same spot in the garden. This practice, which is called crop rotation, helps prevent build up of soil diseases. Seasonal crop changes often lead to natural crop rotation. FAVOURITE VEGGIES Beans – Available in dwarf or climbing forms, beans produce pods that are sliced or eaten whole. They must be grown during the warm season. Origin: Tropical America. Nutrition Value: Vitamin C, Vitamin A (beta carotene), iron, fibre and some protein. Beetroot – The deep crimson swollen root of beetroot is cooked in stews and soups or cooled for salads. Its leaves can also be used as a vegetable. Origin: Southern Europe. Nutrition Value: Excellent source of folate. Brassicas (cabbages, cauliflower, broccoli, Brussels sprouts) – All grow better when temperatures are not too hot or too cold although new varieties are more heat tolerant. The introduction of Chinese cabbages and other oriental brassicas has encouraged new culinary uses for this group of vegies. Origin: Europe and Asia. Nutrition Value: Vitamin A, Vitamin C, mineral salts, fibre, protein. Broad Beans – Grow on upright bushes during the cooler time of year. The whole pod can be eaten when young or (more commonly) the seeds are removed and cooked. Origin: Prehistoric Europe and ancient Egypt Nutrition Value: High in carbohydrates, fibre, minerals, Vitamin A and Vitamin C. Vegetable -garden -carrots -potatoes -wyza -com -au If you're short of space for growing veggies, try square foot gardening Carrot – A root vegetable that is traditionally bright orange in colour. Must be grown in well-drained, friable soil that is free of stones, fresh manure or fertiliser. Origin: Europe. Nutrition Value: Potassium, carotene (Vitamin A), Vitamin C and fibre. Cucurbits – Includes vine plants such as pumpkin, cucumber, zucchini, melons. They must grow during warm season and almost all have separate male and female flowers. Only the females produce fruit. Origin: Tropical America and the Orient. Nutrition Value: Vitamin C, minerals and fibre. Lettuce – The most popular salad plant in the world, lettuce is grown for its crisp green leaves. Butterhead lettuce has soft, buttery leaves; crisphead or iceberg have firm, solid hearts; cos has upright, loose leaves. Origin: Mediterranean. Nutrition Value: Carotene (Vitamin A), Vitamin C, fibre. Onions – Onions are bulbs with a pungent flavour. The bulb develops in response to day length and correct sowing times are critical for onions. Origin: Central and Western Asia. Nutrition Value: Vitamin C, calcium. Peas – The pea is a legume that is grown for its pods or for the seeds they contain. For many centuries peas were eaten only in their dried form but the fresh pea has a sweet, pleasant flavour. Available in dwarf or climbing forms. Origin: Asia and North Africa.Nutrition Value: Protein, fibre, Vitamin A, Vitamin C, mineral salts. One of the most nutritious vegetables. The underground tuber of a warm season plant that is now one of the world’s staple foods. Easily grown in the home garden but needs plenty of room. Origin: South America. Nutrition Value: Protein, Vitamin C, carbohydrate and fibre. Sweet Corn – A warm season cereal that is grown for its sweetly flavoured seeds, sweet corn grows on a tall plant. The seeds must be pollinated by pollen falling from the tassel at the top of the plant. Origin: South America. Nutrition Value: Vitamin C, fibre, minerals and protein. Tomatoes – A warm season fruiting vegetable that is popular both in salads and cooked dishes. Fresh tomatoes are best eaten at room temperature. Origin: South and Central America. Nutrition Value: Vitamin A, Vitamin C, fibre and protein. MATT’S TOP 7 TIPS Sydney based Landscape Gardener Matt Paton says the secret to growing a great home veggie patch is finding the right location to plant, using a good potting mix and watering regularly. 1. Choose the best location: Always plant in a bright and sunny area which is away from any windy spots.This will maximise the growing potential for your vegetables and will help to provide years of fresh vegetables for you and your family. 3. When planting in clay: If you have a clay type soil use a liberal dose of clay breaker or gypson. This powder needs to be worked into the soil with a garden fork (as a guide you should go as deep as the garden fork goes in the soil) for best results. This helps breaks down the clay to release the other vital nutrients in the soil to the plants but must be done several days before planting the seeds. 4. Draw up a plan: Then mark up the spacing with a tape measure and create holes with your finger or a stick to show where you are planning to put the seeds. Then tag the area with whatever is handy such as coloured pegs or if you want the professional look then buy specific plant tags from a nursery. 5. Use a good quality potting mix: Buy this from a nursery and use your garden fork to mix this into the soil. This winning combination gives added nutrients to your growing vegetables and provides a healthy environment for a great crop to grow. 6. Space out your vegetables: Follow the instructions given on the side of seed packets regarding spacing out the vegetables. They will grow better and it really does make a difference to help maximise your seasonable vegetables crop. If they are planted too close together then pests and diseases are likely to become more prevalent in your vegetable garden. 7. Apply a layer of mulch: This should be about 50-75 mm thick of mulch to the whole area of the vegetable garden (just cover the rows you will be planting and harvesting) as this reduces weeds and provides organic matter to the plants when it breaks down. 8. Liquid fertilisers give good results: Consider using a liquid fertiliser as the plants take up the nutrients of the fertiliser quicker than they do with a granular fertiliser. It also saves you time. If you use a granular fertiliser then always water when the soil appears dry and apply the fertiliser before you water.You can use a granular slow release fertiliser such as 'Osmacote' for vegetables.You can also use a liquid fertiliser such as 'Seasol’. This has the added benefit of watering the plants and fertilising them simultaneously. Republished with permission of <a href="https://www.wyza.com.au/articles/property/how-to-start-a-vegetable-garden.aspx">Wyza.com.au.</a>

Caring

Hearty Chicken and root vegetable tray bake

Healthy recipe blogger Lilian Dikmans shares her go-to meal recipe that requires minimal effort! She shares a delicious dinner bake recipe here. "I love tray bakes. They're versatile, require minimal effort and create minimal washing up. I'd rather stick a fork in my eye than do a mountain of dishes. They are also great if you're cooking for a crowd; just use a huge tray and add more ingredients. I use free-range chicken thighs (which I buy in bulk and freeze in portions) and then change up the root vegetables depending on what I have (i.e. what's in season/cheapest at the grocer). So feel free to adjust the recipe to suit what you have, keeping in mind that larger pieces of meat will require longer cooking time." Ingredients: <ul> <li>4 free-range chicken thighs</li> <li>1 sweet potato</li> <li>2 small white potatoes (I used dutch cream ones)</li> <li>1/4 teaspoon chilli powder</li> <li>Sea salt</li> <li>Black pepper</li> <li>Olive oil</li> <li>Fresh parsley, to serve</li> </ul> Directions: 1. Preheat your oven to 180°C fan-forced. Place the chicken thighs in a large baking tray. 2. Chop the potatoes into pieces about 3cm thick and arrange around the chicken. Drizzle everything with a good amount of olive oil and sprinkle over the chilli powder, some sea salt and cracked black pepper. 3. Bake in the preheated oven for about 45 minutes until the chicken is cooked through and everything is browned. To serve, season with more sea salt and black pepper if required and top with torn up fresh parsley. Tips: I used skinless chicken thighs, but if you're using chicken with the skin on I would recommend searing the chicken skin-side down in a pan (or in the baking tray if it's flame-proof) before baking to ensure that the skin goes crispy. Republished with permission of <a href="https://www.wyza.com.au/recipes/chicken-and-root-vegetable-tray-bake-ld.aspx">Wyza.com.au.</a>

Food & Wine

Crunchy vegetable chips with peanut dip

Oven–baked chips are not only healthier than those that are fried - their flavour is fresher too. Here, thin slices of beetroot and potato are baked to make dippers for a spicy Southeast Asian dip. If possible, slice the vegetables with a mandolin to ensure they are all an even thickness. <div id="ingredients">Ingredients: <ul class="no-bullet"> <li>2 teaspoons sunflower oil</li> <li>1 large red Asian shallot, finely chopped</li> <li>1 clove garlic, crushed</li> <li>½ teaspoon ground cumin</li> <li>½ teaspoon ground coriander</li> <li>¼ cup (60 g) crunchy peanut butter</li> <li>1 tablespoon light soy sauce</li> <li>1 tablespoon honey</li> <li>1 tablespoon lemon juice</li> <li>2 potatoes, about 350 g in total, scrubbed</li> <li>3 beetroot, about 350 g in total, scrubbed</li> <li>2 tablespoons sunflower oil</li> <li>½ teaspoon sea salt flakes</li> </ul> </div> Preparation: <div> <ol> <li>To make the dip, heat the oil in a small saucepan over a moderate heat, add the shallot and garlic, and fry, stirring frequently, for 3–4 minutes, or until the shallot is soft and golden brown.</li> <li>Stir in the cumin and coriander, and cook for a further few seconds, then add the peanut butter, soy sauce, honey and 4 tablespoons water.</li> <li>Stir over a gentle heat until the ingredients are smoothly combined.</li> <li>Remove from the heat and mix in the lemon juice.</li> <li>Spoon into a small bowl, cover and set aside in a cool place while preparing the chips.</li> <li>Preheat the oven to 220°C.</li> <li>Cut the potatoes and beetroot into very thin slices, about 3 mm, preferably using a mandolin.</li> <li>Alternatively, use the fine slicing blade in a food processor, or slice as thinly and evenly as possible with a sharp knife.</li> <li>Put the potato and beetroot slices in 2 separate large bowls and add 1 tablespoon oil to each bowl.</li> <li>Toss the vegetable slices until they are all coated lightly with oil, then spread them out, making sure they are in a single layer, on 3 large non–stick baking trays (or on ordinary baking trays lined with baking paper).</li> <li>Sprinkle the slices evenly with the sea salt flakes.</li> <li>Bake for 35 minutes, turning the vegetables over frequently and swapping round the position of the baking trays each time you turn the vegetables, until the potatoes are crisp and golden and the beetroot is firm but still slightly moist.</li> <li>Keep a close eye on the chips towards the end of their baking time, to be sure they do not burn, removing them as soon as they are ready.</li> <li>Transfer to a wire rack.</li> <li>To serve, place the bowl of dip on a large serving platter and pile the cooled chips around it.</li> </ol> This article first appeared in <a href="http://www.readersdigest.com.au/recipes/vegetable-chips-with-peanut-dip">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN87V">here’s our best subscription offer.</a> </div> <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Food & Wine

Mouth-watering sesame sausages with vegetables

Be tempted with this delicious dish that is quick and easy to prepare. Serves: 4 Preparation: 10 minutes Cooking: 25 minutes Ingredients <ul> <li>2 large red capsicums (bell peppers), halved and seeded</li> <li>2 large yellow capsicums (bell peppers), halved and seeded</li> <li>4 thick pork sausages</li> <li>2 tablespoons tomato sauce (ketchup)</li> <li>2 tablespoons hoisin sauce</li> <li>3 tablespoons sesame seeds</li> <li>3 heads bok choy, chopped</li> </ul> Preparation <ol> <li>Preheat the grill (broiler) to medium.</li> <li>Cook the capsicums and sausages for about 20–25 minutes, turning occasionally until the sausages are cooked through and the capsicums is tender and lightly charred.</li> <li>Cut the capsicums into wide strips, set aside and keep warm.</li> <li>Combine the tomato sauce and hoisin sauce in a large shallow bowl.</li> <li>Add the sausages and roll to coat.</li> <li>Cover the grill rack with foil and continue grilling the sausages for 1 minute, or until the glaze is bubbling.</li> <li>Turn the sausages and sprinkle with the sesame seeds, then cook for a further 1 minute, or until the seeds are golden.</li> <li>Thickly slice the sausages on the diagonal and combine with the capsicums and bok choy, tossing together to combine.</li> <li>Divide among serving bowls and serve immediately.</li> </ol> This recipe first appeared in <a href="http://www.readersdigest.com.au/recipes/sesame-sausages-with-vegetables">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRN87V">here’s our best subscription offer</a>. <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Food & Wine

Fruity vegetable muffins

Not only do grated vegetables and dried fruit add food value and flavour to these muffins, but they also make them deliciously moist. Unlike many muffins, these are not too sweet, so they are as good in a packed lunch or as a snack, as they are for breakfast or a teatime treat. Makes: 12 muffins Ingredients: <ul> <li>125g self-raising flour</li> <li>125g self-raising wholemeal flour</li> <li>2 teaspoons ground cinnamon</li> <li>¾ cup (170g) caster sugar</li> <li>½ cup (60g) dried mixed fruit or raisins</li> <li>¾ cup (115g) finely grated carrot</li> <li>1 cup (135g) finely grated zucchini</li> <li>½ cup (125ml) sunflower oil</li> <li>3 eggs</li> </ul> Method: <ol> <li>Preheat the oven to 180°C.</li> <li>Grease a 12-cup deep muffin tin or line the cups with paper muffin cases; the cups should be about 3-3.5cm deep.</li> <li>Sift both types of flour, the cinnamon and sugar into a mixing bowl, adding any bran left in the sieve.</li> <li>Stir in the dried mixed fruit or raisins and make a well in the middle.</li> <li>In another bowl, beat the carrot, zucchini, oil and eggs together.</li> <li>Pour this mixture into the well in the dry ingredients and stir until almost blended, but with a small amount of dry flour still visible in places.</li> <li>Divide the mixture among the cups, filling them about two-thirds full.</li> <li>Bake for 20-25 minutes or until the muffins are well risen, peaked in the centre and springy to the touch.</li> <li>Transfer the muffins to a wire rack to cool.</li> <li>Serve the muffins warm or at room temperature.</li> <li>They are best eaten on the day they are made, but they can be stored in an airtight container for up to 2 days.</li> <li>Alternatively, freeze them for up to 3 months.</li> </ol> This article first appeared in <a href="http://www.readersdigest.com.au/recipes/fruity-vegetable-muffins">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, here’s our best subscription <a href="http://readersdigest.innovations.com.au/c/readersdigestsubscribe?utm_source=readersdigest&utm_campaign=RDSUB&utm_medium=display&keycode=WRA85S">offer</a>. <img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" />

Food & Wine

Chunky chicken and vegetable soup

There’s nothing quite as comforting as chicken soup – and this chunky version, chock-full of delicious veggies couldn’t be easier to make. Ingredients: <ul> <li>2 tablespoons olive oil</li> <li>1 leek, thinly sliced</li> <li>2 garlic cloves, crushed</li> <li>1 large carrot, diced</li> <li>2 sticks celery, sliced</li> <li>1 large zucchini, diced</li> <li>1 ¼ cups dry soup mix</li> <li>2 litres chicken stock</li> <li>1 cup water</li> <li>1 kg chicken legs</li> </ul> Method: <ol> <li>Place a large saucepan over a medium heat and heat the oil.</li> <li>Add the leek and garlic and cook for two minutes, or until soft.</li> <li>Add the carrot, celery and zucchini and cook for a further two minutes. Add the soup mix, stock, chicken legs, and water. Stir everything together and increase the heat to high. Bring to a boil.</li> <li>Reduce the heat to low and simmer, partially covered for one hour, or until the vegetables are tender – stir occasionally.</li> <li>Remove the chicken legs from the soup and allow to cool slightly. Strip the meat from the bones and tear the chicken into chunks before returning it to the soup ready to serve.</li> </ol>

Food & Wine

5 super-healthy vegetables you’ve probably never heard of

Tired of the same old local produce and looking for something new, exciting and healthy to spice up your dinner menu. Here are a few exotic veggies that might be a bit harder to find at your local greengrocer but are sure to impress your dinner guests if you can get hold of them. Celeriac – Though popular in Europe, this hearty, delicious root vegetable is not as common in Australia. That’s a shame, because it makes for a great seasonal alternative to the potato in the winter, and is an excellent source of dietary fibre. Celeriac is also noteworthy among root vegetables in that it contains very little starch. So those looking to cut the starch from their diet can still enjoy potato snacks by replacing the potato with celeriac. Purslane – This leafy green is classified as a weed, but is eaten in salads throughout the Mediterranean. Purslane is rich enough in all manner of good stuff to classify it as a superfood. Not only is it high in antioxidants, vitamin A, vitamin C, B vitamins and minerals, it also contains melatonin and has more Omega-3 fatty acids than any other leafy vegetable. It is said to have been Gandhi’s favourite food. <a href="/finance/insurance/2015/02/myths-about-food/" target="_blank">Related link: The 4 biggest lies you’ve been told about food</a> Sweet potato leaves – Although the greens are widely popular in other areas of the world, most Australians have no idea that sweet potatoes even have leaves, let alone that they’re edible and delicious, with a softer texture and less bitter taste than kale or silver beet. But sweet potato greens as food may be getting more affection soon, thanks to a new analysis published in the journal HortScience that found the leaves have three times more vitamin B6, five times more vitamin C, and almost 10 times more riboflavin than actual sweet potatoes. Nutritionally, this makes the greens similar to spinach, but sweet potato leaves have less oxalic acid, which gives some greens like spinach and kale a sharper taste. Kohlrabi – A relative of wild cabbage, this unique-looking vegetable has been hailed as one of the 150 healthiest foods on Earth. It is most commonly consumed in India, and is a staple in the Kashmiri diet. Pretty much everything on this plant is edible. Fry up the root for some kohlrabi fries, toss the leaves in a salad, or chomp on the crisp, juicy stems for a low-calorie snack. Salsify – This plant might be related to the sunflower, but it's the edible root that is the real treat. Salsify has historically been popular as a food crop throughout Europe and as far as the Near East, and is also believed to have medicinal qualities. In fact, it was once believed to be a cure for snakebites. You can prepare salsify much like you can many other root vegetables, but what really sets it apart is the taste, which is akin to the flavor of artichoke hearts. Related links: <a href="/finance/insurance/2015/01/foods-that-increase-brainpower/" target="_blank">Foods that increase brainpower</a> <a href="/finance/insurance/2015/02/eat-healthier-without-counting-calories/" target="_blank">5 ways to eat healthier without counting calories</a> <a href="/finance/insurance/2015/01/the-truth-about-dieting/" target="_blank">Making sense of the diet mumbo jumbo</a>

Insurance

You have to hear this orchestra using vegetables as instruments

Carrot, capsicum, zucchini, pumpkin… No, we’re not listing stir-fry ingredients, but rather instruments! Yes, there’s an actual orchestra whose members sell out shows performing music with humble veg. Das erste Wiener Gemüseorchester, or The First Vienna Vegetable Orchestra to us non-German speakers, is an Austrian group of musicians, artists, writers and sound poets founded in 1998. They use everything from artichoke to zucchini to create some of the most unique instruments you’ll ever hear – and you might be surprised to find out just how good they sound. “A pumpkin works very well on its own as a bass drum, and you can make all sorts of instruments – like flutes, recorders and xylophones – from carrots,” orchestra member Jörg Piringer told <a href="https://www.citylab.com/life/2016/09/vegetable-orchestra/502256/" target="_blank">CityLab</a>. “Rub two leeks together like they were a violin and a bow, and you get a sort of squeak that can be really very loud. Onion skins rubbed together also make a nice maraca-like rustle.” See how they find the right veggies and have a listen to the final product below! <iframe width="560" height="315" src="https://www.youtube.com/embed/hpfYt7vRHuY" frameborder="0" gesture="media" allow="encrypted-media" allowfullscreen=""></iframe> Image credit: The Vegetable Orchestra/Facebook.

Music

What the different colours of vegetables mean

You've probably heard the phrase "eat a rainbow", but just how important is this? Sure, having some colour on your plate may be more visually appealing, but does it really matter as long as you're eating some vegetables each day? Well, yes, actually. Eating a wide variety of plant foods is associated with so many health benefits, so if you're eating the same two or three vegetables with dinner most nights and you stick to your favourite piece of fruit year-round, you may be missing out on some of these benefits. Here's why: fruit and vegetables are packed full of micronutrients (vitamins and minerals), as well as superstar substances known as phytochemicals (beneficial plant chemicals). Some of these phytochemicals are what give plant foods their colour, so different colours equal different nutrients and antioxidants. To ensure you get a good spread of these nutrients and antioxidants, enjoy foods from each of these colours regularly. 1. Red Red or pink foods such as tomatoes and watermelon contain a carotenoid called lycopene, which is a potent antioxidant. Lycopene is thought to help protect LDL cholesterol against oxidation, and it has anti-cancer properties. 2. Yellow/orange Yellow or orange coloured vegetables contain carotenoids such as beta-carotene, lutein and zeaxanthin, all of which are beneficial for eye health. Lutein and zeaxanthin are powerful antioxidants, and they filter and protect the eyes from blue light (the type of light that is emitted from screens – think smartphones, tablets, laptops and TVs). Beta-carotene can be converted into vitamin A, which is essential for many processes in the body, including healthy vision. Carrots, pumpkin and kumara are rich in beta-carotene. Lutein is found in corn, pumpkin and yellow squash, and zeaxanthin is found in corn and orange capsicums. Carotenoids are fat-soluble, so they are better absorbed in the presence of fat. 3. Green Our glorious green leafy vegetables are especially nutrient-dense. Their green colour comes from chlorophyll, a substance that contains magnesium. This mineral is essential for helping the body to relax and is important for bone health, too. Green leafy vegetables also contain beta-carotene (the yellow/orange pigment is masked by the green from the chlorophyll), as well as folate, a vitamin that is particularly important in the lead up to and during pregnancy. Green vegetables from the Brassica family (such as broccoli, kale, cabbage and brussels sprouts) are some of my favourites as they contain glucoraphanin, which is converted into the ultra-superstar substance sulforaphane. Sulforaphane has anti-cancer properties and is a potent antioxidant. Eat more greens! 4. Purple/blue Purple or blue coloured fruits and vegetables such as eggplant, red cabbage, blackcurrants and blueberries contain anthocyanin, a substance with antioxidant and anti-inflammatory properties. Beetroots contain substances known as betalains, which protect against oxidative damage. They also contain nitrate, which is converted into nitric oxide in the body. This helps to widen blood vessels, allowing more blood and oxygen to be sent to your muscles, so it may improve physical performance. 5. White/brown Although they're not as bright as other vegetables, white plant foods still have their benefits. Anthoxanthins, the compounds responsible for their white colour, have antioxidant properties. Potatoes, mushrooms and bananas are also a good source of potassium, which supports proper nerve and muscle function. Garlic contains allicin, a substance with antimicrobial properties, and garlic and onions contain prebiotics (food for our gut bacteria). However, some people don't tolerate garlic and onions well, so pay attention to how you feel when you eat these and be guided by the messages your body is sending you. Remember, what's nourishing for one person isn't necessarily nourishing for everyone, so embrace eating a rainbow, but above all, choose real, whole foods that nourish you. Written by Dr Libby Weaver. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Body

Adam Liaw’s red beef and vegetable curry with fresh herbs

Celebrity chef Adam Liaw shares his no-fuss red beef and vegetable curry recipe. Serves: 4 Ingredients: <ul> <li>2 tbsp vegetable oil</li> <li>1 jar Thai Red Curry Paste (195g)</li> <li>1 can Premium Coconut Cream (400ml)</li> <li>1.5L chicken stock or water</li> <li>¼ cup Fish Sauce</li> <li>1 tbsp sugar</li> <li>4 kaffir lime leaves</li> <li>1 eggplant, halved lengthways and sliced</li> <li>1 zucchini, halved lengthways and sliced</li> <li>1 red capsicum, cut into strips</li> <li>1 red onion, cut into chunks</li> <li>8 spears baby corn, halved</li> <li>2 cups button mushrooms, halved</li> <li>1 cup green beans, cut into 5cm lengths</li> <li>2 cups cherry tomatoes</li> <li>1kg beef topside, sliced very thinly</li> <li>1 cup loosely packed basil leaves</li> <li>30ml lime juice (about 1 lime)</li> <li>Coriander leaves, to serve</li> <li>Steamed rice, to serve</li> </ul> Method: 1. Heat the oil in a large pot and fry the curry paste for a few minutes, stirring occasionally until the paste is very fragrant. Add about 100ml of the coconut cream and continue to fry for a further 5 minutes. Add the stock or water and bring to the boil. Add the fish sauce, sugar and lime leaves. Boil for 5-10 minutes until the top of the liquid starts to take on an oily shine. 2. Add the vegetables and return to a simmer. Simmer for 5 minutes until the vegetables begin to soften, and add the beef and simmer for a further 10 minutes until the beef is cooked through. Stir through the remaining coconut cream, then stir through the basil leaves and lime juice. Scatter with coriander and serve with steamed rice. Recipe courtesy of <a href="http://www.ayam.com/" target="_blank">AYAM</a>. Image courtesy of Hachette Publishing.

Food & Wine

Are fresh fruit and vegetables really healthier than frozen?

There is a sadness that comes with opening the crisper drawer of the fridge to find limp or soggy veggies; or noticing that your oranges have gone mouldy in the fruit bowl. If you’re like many Kiwis, you’ll be concerned about the effect of food waste on our environment. To combat this, there’s a simple solution and it’s to do with the way you shop. Many of us have had the ‘fresh is best’ mentality drilled into us when it comes to fruit and veggies. But frozen options are often just as nutritious as fresh (and sometimes they’re even better). Here are a few good reasons to embrace frozen fruit and veg. 1. Eat out of season If you love mango in your smoothies, you can still enjoy it mid-winter if you keep some frozen mango chunks in your freezer. Frozen summer raspberries taste just as good as fresh ones in your muffins. Eating from the freezer (especially fruit) means you can tuck into all of your favourites year-round. Tip: got some bananas that are overripe? Peel and freeze them in chunks and add them to your smoothie. 2. Reduce food waste Many people shop weekly or even fortnightly, so it makes sense that just before you need to hit the supermarket you may have a near empty veggie stash. This is where your frozen finds can come in. A bit of frozen corn and peas can be a great finishing touch on your meal. A frozen medley of carrot and beans can be added to a stir-fry without losing any taste points. Tip: eat the fresh produce just after you shop, and then tuck into the frozen stuff later in the week. 3. Enjoy the nutrition benefit The frozen fruit and veg have the nutrients locked in often just hours after being picked. Think about a head of fresh broccoli that has been a week in transit to your local store, to then sit on the shop floor for several days before you buy it. By the time you cook it up at home it could be two weeks old. Compare that to a snap frozen variety, and you’ll know that this will have more antioxidants and fibre than the (not so) fresh option in your fridge. Tip: if you find that frozen veg don’t taste as good as fresh, try a different brand. There is a big difference in the tastes and textures of frozen vegetables. Also try steaming instead of boiling to stop the veggies losing flavour. 4. Save money Have you ever bought fresh peas? They’re ridiculously expensive. Frozen peas have to be one of the most economical ways to add some fast greens to any meal. Frozen veg works well in soup, and making an economical meal from a bag of broccoli with some stock and stilton is very satisfying. Tip: frozen berries are great for adding to cakes, muffins, sauces, smoothies and puddings. Unless you’re serving them fresh (on top of a cake for instance) you will save a lot of cash buying frozen ones instead. Which veggies do you always buy frozen? Are there any that you haven’t tried? We would love to hear from you in the comments.

Body

Chunky ham and vegetable broth

There’s nothing we love more in the middle of winter than a healthy, hearty soup, and this recipe for chunky ham and vegetable broth is just that. Serves: 6 Ingredients: <ul> <li>1kg ham bone or ham hock</li> <li>10 cups water</li> <li>2 sticks celery, sliced</li> <li>2 carrots, peeled and sliced</li> <li>1 onion, finely chopped</li> <li>3/4 cup barley</li> <li>1 leek, sliced</li> <li>1 zucchini, sliced</li> <li>2 potatoes, peeled & chopped</li> <li>2 turnips, peeled & cubed</li> <li>Salt & pepper to taste</li> <li>½ cup parsley finely chopped to garnish</li> <li>Crusty bread to serve</li> </ul> Method: <ol start="1"> <li>Place the ham bone and water into a large saucepan and simmer for 1 ½ hours. Remove bone from the pot and tease the meat from the bone and chop into chunks.</li> <li>Return the meat to the pot along with barley and prepared vegetables and simmer for an additional 50-60 minutes until barley is tender.</li> <li>Season to taste and garnish with parsley.</li> <li>Serve hot with crusty bread.</li> </ol> Recipe courtesy of <a href="http://www.pork.com.au/" target="_blank">Australian Pork</a>.

Food & Wine

The fruits and vegetables with the highest levels of pesticides

New research has revealed the levels of pesticides in our fruits and vegetables. The annual US Environmental Working Group “Dirty Dozen” list found strawberries contained the most pesticide residue, followed by spinach. The other fruit and vegetables to make it on the list include: nectarines, apples, peaches, celery, grapes, pears, cherries, tomatoes, capsicums and potatoes. Researchers analysed 48 types of popular non-organically grown fruit and vegetables based on more than 36,000 samples collected by The United States Department of Agriculture and the Food and Drug Administration. Alarmingly, the pesticide residue remained on the fruits and veggies even after they were washed. However, on the other end of the scale the “Clean Fifteen” list looks at the produce containing the lowest levels of pesticide. The list includes: sweet corn, avocados, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melon, kiwis, cantaloupe, cauliflower and grapefruit.

Home & Garden

Chicken and vegetable mee goreng

People with university-age children or grandchildren will be familiar with mee goreng – after all, it’s a late-night studying staple. But you’ve never tried it quite like this. Fresh, tasty and much healthier than those packaged two-minute noodles, you’ll be adding this dish to your regular rotation. Serves: 4-5 Ingredients: <ul> <li>2 eggs </li> <li>550g skinless, boneless chicken breasts </li> <li>1 brown onion, thinly sliced </li> <li>3-4 cups finely shredded green cabbage </li> <li>2 carrots, peeled then cut into thin matchsticks or grated </li> <li>2-3 spring onions, thinly sliced</li> <li>350g fresh or dried egg noodles (or your favourite Asian noodles)</li> <li>2 tablespoons mee goreng paste (store-bought)</li> <li>2 tablespoons soy sauce </li> <li>2 tablespoons sweet chilli sauce</li> </ul> To serve <ul> <li>½ iceberg lettuce, finely shredded </li> <li>1-2 tablespoons sweet chilli sauce (optional) </li> <li>1 lemon, cut into wedges</li> </ul> Method: <ol start="1"> <li>Bring a full kettle to the boil.</li> <li>Heat a drizzle of oil in a large wok or fry-pan on medium-high heat. Lightly whisk eggs in a small bowl and season with salt. Add eggs to wok/pan, mix with a wooden spoon to break them up a bit then let eggs set as an omelette, about 1 minute. Set aside on a plate.</li> <li>Wipe out pan with paper towels and return to medium heat with a drizzle of oil. Pat chicken dry with paper towels, cut into 1cm-thick strips and season with salt. Cook chicken for 3-4 minutes, until browned all over and just cooked through. Set aside in a large bowl. Keep pan on heat.</li> <li>Heat another drizzle of oil in wok/pan, add onion and cabbage and stir-fry for about 2 minutes, or until cabbage begins to wilt. Add carrots and spring onion and stir-fry a further 1-2 minutes. Set veggies aside with chicken. Keep pan on heat.</li> <li>In a medium, heat-proof bowl, pour boiling water over noodles and use a fork to separate strand then drain immediately (or cook according to packet instructions). Add drained noodles to wok/ pan, along with mee goreng paste, soy sauce and sweet chilli sauce. Stir-fry for 1 minute to combine. Return chicken and vegetables to wok/pan and toss for about 1 minute, until heated through.</li> <li>Roughly slice omelette and scatter over mee goreng.</li> <li>To serve, divide chicken and vegetable mee goreng between bowls, top with a handful of shredded lettuce, a drizzle of sweet chilli sauce (if using) and serve with lemon wedges for squeezing. </li> </ol> Written by Nadia Lim. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>. Image credit: Myfoodbag.co.nz.

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