Be brave and make a change

It’s a funny notion to think that as the weather changes, so does our food. Eating fresh and having variety is often considered a luxury, but it’s actually really easy to mix it up. Buying seasonal fruit and vegetables also ends up cheaper, as well as being better for the environment. Far too often we are afraid to take risks with our food choices. That ends today.

As we hit winter, citrus fruits such as oranges, grapefruit, mandarins and lemons are coming into season. Leafy greens also grow well in this climate, which are a great foundation for ensuring our food is nutritious, and that we’re eating a wide range of vitamins and minerals. 

Kale became the hottest Hollywood craze, but we’re here to tell you that it’s not just for celebrities anymore. There are so many health benefits of adding kale to your diet, and loads of creative ways to cook it. Steamed green vegetables can get dull very quickly, so we love experimenting with new ways to enjoy those foods that you know are good for you, but never fancy eating. 

Kale belongs to the family of vegetables we classify as cruciferous – which also includes broccoli, cabbage, cauliflower and watercress. These anti-inflammatory veggies act as antioxidants and are a source of iron. Kale also contains high levels of Vitamins A and C, calcium, fibre, is low GI and has zero fat.

Ok, so it’s healthy – that doesn’t mean it tastes good…

Here are some of our favourite ways to kale:

• Homemade kale chips cooked in the oven
• Kale can be a great addition to pasta dishes, like Pumpkin and Feta Agnolotti with Caramelised Pumpkin.
• Add it to a smoothie with berries, banana, protein powder and ice.
• Use kale instead of cabbage when making slaw… this works great for making these BBQ Pork Soft Tacos with Baby Kale Slaw.
• Stir fried green vegetables with soy sauce, garlic and chili.
• Added to an omelette
• Kale and ricotta filo parcels

Be adventurous – give these ideas a try, and let us know if you come up with any other ways to add kale to your meals. 

Mandarins are plentiful this time of year, and we love adding them to our day. Originating in China over 3000 years ago, the fruit is named after the orange robed Mandarins of the Chinese Imperial Court. Mandarin oranges also offer many benefits: they a packed with vitamins and minerals, and have very little fat or calories.

A medium mandarin (one serve of fruit) would provide 111% of the recommended daily intake of Vitamin C. Vitamin C is a powerful antioxidant, and also provides carotenoids that help our keep our eyes healthy. They are a source of fibre and have a range of other benefits – not bad for such a small and tasty fruit.

How do we eat them?

• They’re great for lunch boxes or to keep in your handbag for a quick snack.
• They can also be used for cooking and are delicious in crepes, with yoghurt, as well as in salads.
• We love mandarin segments on top of a Pavlova – they’re a great alternative to berries, and can be much more affordable.
• Mandarins are also great in cakes. We’ve fallen in love with this Layered Citrus Mini Cakes recipe.

Everybody has their go-to favourite foods and these should always be regular features in your kitchen, but don’t be afraid to reach outside your regular ingredients and try something new. The worst that could happen is you don’t like it, and you try a new recipe next time. Be brave, try a new adventure, and let us know how you go!

This article contains general information. Please consult your healthcare professional for specific advice for your personal situation.