Bananas, Kiwi fruit.
Asparagus, broccoli, jersey royals, kale, lettuce, radishes, rocket, rosemary, spinach, spring onions, watercress, wild garlic.
Cockles, crab, cod, John Dory, salmon, sea bass, sea trout, spring lamb.
Focus on Watercress….
Watercress is an especially nutritious salad leaf that is packed with beneficial vitamins, minerals and phytochemicals. It is a fast growing, semi aquatic plant which is now more widely available in the UK due to an increase in its cultivation. Many say it has a peppery taste and indeed it belongs to the same family as radish, cress, wasabi and mustard.
It is high in Iron, Calcium, Iodine, Manganese and Folic Acid. In terms of vitamins it is a source of Vitamin A, B6, K and notably Vitamin C- it was once a suggested scurvy remedy.
Perhaps less well known is it is also a great Omega 3 EFA source too!
It is claimed to be a great antioxidant source, diuretic, digestive aid and expectorant.
There are also early indications that it may be useful in particular, against Lung cancer. The source of these claims are due to Watercress containing PEITC- Phenethyl Isothiocyante which can inhibit Angiogenesis.
It certainly packs a punch and is worth incorporating in your salad…
Here’s a quick and easy Green Smoothie which is high in Vitamin C. Kiwis contain more Vitamin C than Oranges and are also in season at the moment.
Easy Vit C Green Smoothie…
25 ml Fresh orange juice- (not from Concentrate and especially not a juice drink!!)
2 Kiwis – Peeled, chopped
Squeeze of Lime
Handful of Fresh Mint – Optional
Throw it all together in the blender and blast for a few minutes until smooth. If you want to make it more filling and low G.I the addition of Oats, Chia seeds or Linseed may be added.