OUR resident foodie, JANE HUTTON, guides us through the natural benefits of food for our health.
IT’S nearly a year since the word ‘lockdown’ became part of our everyday vocabulary. Who would have thought, as the clock struck midnight and we saw in 2020, that it would be arguably the strangest, and most testing, year that many of us have ever had, individually and as a collective. From a health perspective, where do I start? We’re now in a third lockdown, over a winter period. Harder than previous lockdowns, but also more risky, in a number of ways, and it’s within our power to strengthen ourselves with that most overlooked of natural benefits – food. I’m not sure there has ever been a time where it was so clear that nutrition is something that is game changing, and so crucial that we put that simple protection into practice. The march of the Covid 19 virus brought a huge number of reversible health and food issues into sharp relief, including weight and a top notch immune system really mattering; disparities in access to healthy food; putting healthy meals on the table daily while juggling working from home and home schooling, the negative impact on mental health, increasing alcohol consumption, and even a food production system far too reliant on imports. Right now, here is what you can do to ensure you are nourished and protected, until lockdowns are a memory, not a reality. Take vitamin D3, at levels not exceeding 4,000 iu, until the sun shines again, making sure that you have good amounts of vitamin K2, calcium and magnesium to allow your body to use the D3. A well functioning gut and plenty of fresh fruit and veg provide the K2. Get the calcium and magnesium in balance from dairy products, oily fish, beans, cabbage, kale, broccoli, spinach, watercress, peppers, avocado, Brussels sprouts, nuts, seeds, whole grains, yoghurt, bananas, and oranges. Take care of your gut, not just for production of K2, but as an integral part of your immune defences. Take a course of broad spectrum probiotics, and eat organic live yoghurt, onions, bananas, pears, garlic, leeks, beans, pulses, organic brown rice, milled flax, and fermented foods. Most important of all, eat the rainbow. Every day. Nonnegotiable. Pack in even more micro nutrients and antioxidants by using herbs, organic fresh stock, spices, and freshly grated turmeric root. Even better in lockdown, find recipe inspiration and learn to love pottering and creating in the kitchen, including my gorgeous immune-supporting comforting dish. Food is life, and cooking is therapeutic, nourishing and actively protective, on all levels. Literally!
Mushroom and kale risotto
You will need:
rapeseed oil
1 onion, chopped
250g mixed mushrooms of your
choice, sliced
1 garlic clove, peeled and chopped
100g kale, chopped
225g risotto rice
900ml stock
50g hazelnuts, toasted
4 tbsp half fat creme fraiche
Parmesan, or alternative, if desired
salt and pepper, to taste
Heat oil in a pan and add the onion, cooking until soft. Add the mushrooms, garlic and kale and cook for 2-3 minutes until soft. Add the rice and cook for 1 minute, then season the mixture. Go easy on the salt if using parmesan as it’s already salty. Add 300ml of the stock to the pan, and cook, stirring until absorbed. Add the rest of the stock in two more batches, stirring until absorbed and the rice has the desired bite and consistency. Stir in the nuts and creme fraiche. Serve, with Parmesan or alternative shaved over the top if desired. Enjoy!
Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functionalfoodie. com, and sign up for programmes, recipes and advice.