Posted by kathryn in Vegetables

The next question in Q & A Thursday comes from Tian: bq. I just had lunch of chilli chicken and veg. Because it was already packed in the tupperware, the green veg was no longer green. When veg lose their colour do they lose their nutrient content as well, making them not worthwhile eating? From the moment vegetables are picked they start losing nutrients. Therefore the shorter the distance and time between harvest and you eating them, the better. ...

Read more 03 July, 2008

Posted by kathryn in Vegetables

I loved this quote from Robert Carrier that I spotted on the Great Big Vegetable Challenge blog: bq. “An exotic from Persia, it was brought by the Moors to Spain, by the Spaniards to the Low Counties, by Flemish refugees to England. And after that great pilgrimage, we plunge it in cold water, boil it, and then force it on our children.” Although Charlotte seems to be having great success in getting her children to eat it with spinach fritters ...

Read more 14 April, 2008

Posted by kathryn in Vegetables

• Food prices: Like cheap oil, is cheap food a thing of the past? Interesting opinion piece from the NY Times. * Junk food: Why you can feel sick after eating junk food: Journey of a Cheeseburger. * Corn & mung ramen: Love the look of the corn and mung ramen on the cuisine.com.au site. Quick, light and delicious. * Mashed veg: Instead of having mashed potatoes – why not make Jamie’s mashed vegetables? Great winter food. * *My …

Read more 11 April, 2008

Posted by kathryn in Vegetables

Following my post on using frozen vegetables when you’re busy Bruno has asked about canned vegetables – do they lose nutrients in the canning process? Much like frozen vegies, there are some vitamin and antioxidant losses in tinned vegetables. But they can still be a useful dietary back up – especially if your fresh vegies are starting to look a bit tired. h3. How fresh is “fresh”? Vegetables are canned soon after harvest – at their nutritional best. Whereas …

Read more 03 April, 2008

Posted by kathryn in Vegetables

• How to get your kid to eat salad: More from the Great Big Vegetable Challenge. This time a successful strategy for encouraging children to eat salad. * Potassium: A good little summary of why we need potassium – yet more reasons to eat vegies. * Grated carrot and beetroot salad: This week Chocolate & Zucchini posted a beautiful recipe for grated carrot and beetroot salad. It’s easy, there are options to provide variety and look at the colour. ...

Read more 14 March, 2008

Posted by kathryn in Vegetables

• Eating more vegetables: The Go for 2&5 campaign is aimed at increasing fruit and vegetable consumption. I particularly like their weekly healthy eating email – a quick, regular reminder of the practical ways you can eat more fruit and veg. Sign up here. * Root vegetables: In the Northern hemisphere root vegetables are in season. In the Guardian this week, Nigel Slater has a great column discussing different ways of using carrots, kohlrabi, parsnips, etc: The Root Master ...

Read more 07 March, 2008

Posted by kathryn in Vegetables

Next on Q & A Month is a BIG and difficult question. Steve wants to know: bq. What is the deterioration rate of nutrients in fruit and vegetables – from the time they are picked, sold to you, kept in your fridge and finally eaten? Is it the same rate for all fruits and vegetables or do some lose their nutrients faster than others? This is a really hard question to answer, as there are so many ifs, buts …

Read more 14 February, 2008

Posted by kathryn in Vegetables

• Stocking the freezer: Cassie from Veggie Meal Plans has been preparing for a busy year ahead by stocking her freezer – which makes it easier to cook healthy meals when you’re busy. Cassie’s post includes cooking and freezing instructions, as well as ideas on how to use the foods you’ve frozen. * Green soup: Lisa has made caldo verde. This is an easy potato and kale soup, common in Portugal. Hearty and full of nutrients. * Super smoothie: ...

Read more 11 January, 2008

Posted by kathryn in Vegetables

• Love food hate waste: I was shocked to read that a third of the food bought in the UK is thrown out. I’m sure this is true here in Australia – what a waste. I found this stat on the Love food hate waste website – which contains lots of tips about using leftovers and cutting food waste. * Ten Minute Kitchen recipes: I found out this week some of the Ten Minute Kitchen recipes I write for …

Read more 07 December, 2007

Posted by kathryn in Vegetables

I’ve been pulled up on my last two posts in Q & A Thursday: * Are tomatoes part of your fruit or vegetable intake * Is fruit really important to a healthy diet? As Meg and Joanne have both commented there are other “vegetables” that are actually “fruits”. How do these fit into the whole fruit vs vegetables debate?. Hmm, I wasn’t counting on botany being used against me! Okay, it’s true I’ve over-simplified the message – something we …

Read more 18 October, 2007

Posted by kathryn in Vegetables

• Mental health: Finding Optimism has a wonderful series on being the partner of someone with depression. The posts are written by Anna, the wife of Finding Optimism’s blogger James. It’s a personal, but practical look at how to cope if the person you love has a mental health issue. The series starts here: the depression dialogue. * Mediterranean diet: Revolution Health has a post about the Mediterranean diet – the “behind the scenes” facts which make this way …

Read more 05 October, 2007

Posted by kathryn in Vegetables

Next on Q & A Thursday Lindsey from Oh Sunday School has asked about broad beans: bq. You mentioned broad beans are in season and I’ve seen then on special at my grocer’s. Do you have some suggestions on how to prepare them? I’ve never bought fresh broad beans and I’m a bit intimidated – I’m under the impression that they are a bit of a hassle to peel, etc. what do you think? Fresh broad beans, or fava …

Read more 04 October, 2007

Posted by kathryn in Vegetables

It’s super-hot in Sydney today. Spring has barely sprung and yet temperatures are already topping 30°C. The wind is like being inside a hairdryer. We’re out of the awkward seasonal transition month of September, so produce choices are getting better and better. I’ve been eating lots and lots and LOTS of asparagus, it’s been super-cheap over the last few weeks. Blueberries are now coming to us from NSW, so they’re creeping down in price. On the other end of the …

Read more 03 October, 2007

Posted by kathryn in Vegetables

• I originally saw the link to Shape of a Mother on Cranky Fitness. This is a wonderful site, giving a refreshing dose of reality about womens’ bodies after pregnancy. * After discussing the Australian proposal to offer people money to lose weight, over at Dietriffic Melanie has brought up the topic of workplace better health incentives. Do they work and are they a good idea? * Veggie Chic has posted about calling a truce with your vegetable enemies. ...

Read more 28 September, 2007

Posted by kathryn in Vegetables

Researchers in Australia are trying to work out what makes one onion taste stronger than another. While red onions are often chosen for their milder taste, variety is not a reliable guide to the sharpness of an onion’s flavour. This work is a big deal in the onion industry where “mild onions” have become the holy grail. Scientists and farmers have joined forces on the project and Food Science Australia have even been running consumer taste tests. Over the …

Read more 22 September, 2007

Posted by kathryn in Vegetables

• Refrigerator Raid has posted a beginner’s strength training programme. It’s a simple 30 minute programme, covering both upper body and lower body strength. If you have less time try the 15 minute home fitness circuit I posted last month. * A woman after my own heart, over at Veggie Chic, Jul asks is it really so hard to eat vegetables?. Confused about how many vegies you should be eating each day? Take a look at my post on …

Read more 21 September, 2007

Posted by kathryn in Vegetables

Maybe I was subconsciously affected by yesterday’s talk of green foods, or it could have just been a coincidence, but after dinner yesterday I realised I’d eaten three green food meals that day. Silverbeet and mushrooms in an omelette for breakfast, handfuls of English spinach in my lunch and then eating out at a local Indian, I chose the greenest of green dishes possible – palaak paneer. It was all delicious and you know, I would happily do the same …

Read more 14 September, 2007

Posted by kathryn in Vegetables

First off in this week’s Q & A Thursday, Paul has asked about green food supplements like spirulina, barley green and wheatgrass – are they any good and if so, which form is the best? Like soy, green food supplements are a constant source of controversy. Some people are huge fans and make big claims about their health effects, while they also have very vocal detractors. Some of the claims made for green foods are extreme, however they do …

Read more 13 September, 2007

Posted by kathryn in Vegetables

Choice has a report on exotic frozen vegetables. You may have noticed the increase in variety of vegetables in the frozen food section of your local supermarket. While every pack used to contain peas, carrots and corn, you can now buy all sorts of mixes containing bok choy, sugar snap peas, broccoli, water chestnuts and so on. I’ve posted before about all the frozen stir fry mixes available, some of which are excellent. Some brands are expensive, although most are …

Read more 10 September, 2007

Posted by kathryn in Vegetables

September is one of those months in Sydney where fruit and vegie choices contract. Winter produce is drying up, while the spring fruit and veg just isn’t quite ready. Spring is definitely on its way, as I’ve spotted the first new season asparagus in a couple of shops! It’s pricey but looks beautiful. As the weather warms up more produce will become available. You can track the latest list of seasonal fruit and vegetables in Sydney, by watching the “what’s …

Read more 03 September, 2007

Posted by kathryn in Vegetables

Next in Q & A Thursday, I’ve been asked about the article in last weekend’s Sunday Telegraph, Eating healthy fruit, vegetables won’t stop cancer. The evidence, presented at the CSIRO Prospects for Cancer Prevention symposium, has apparently “shocked nutritionists”. A group of Melbourne researchers has found there’s “zero evidence” that eating fruit and vegetables will prevent cancer. Well, to be honest this is actually not quite such shocking news. Numerous studies have been questionning the link between overall cancer prevention …

Read more 30 August, 2007

Posted by kathryn in Vegetables

Next on Q & A Thursday we’re looking at the nutritional value of my favourite vegetable – beetroot. Mariana asks: bq. What nutritional value is there in fresh beetroot? Is there a significant difference between eating it raw, boiled or roasted? In your opinion which preparation method offers the greatest nutritional benefit? I have noticed beetroot bleeds when cooked in water; is there much or any nutritional loss from the vegetable into the water? h3. The nutritional value of beetroot …

Read more 16 August, 2007

Posted by kathryn in Vegetables

Today’s task in 31 Days to Better Energy is to eat at least three different vegetables with your dinner. h3. Why? Any of you who are regular readers of this blog know I’m a big fan of vegetables. While I definitely love cooking and eating them, it’s also because they’re immensely good for you. Vegetables are full of vitamins, antioxidants and minerals, all of which are important for the efficient running of your body. To feel your best, you need …

Read more 12 August, 2007

Posted by kathryn in Vegetables

Time for my monthly round-up of what’s in season here in Sydney. The big price rises that occurred in July are starting to settle down, although a lot of fruit and veg are still more exy than usual. Next month we’ll be in Spring, so the fruit and veg selection should start expanding. You can track the latest list of seasonal fruit and vegetables in Sydney, by watching the what’s in season category. h3. Fruit * Apples * Cumquats …

Read more 03 August, 2007

Posted by rgh in Vegetables

• My favourite post of the week was by Crabby McSlacker, writing on the Diet Blog. Crabby’s post on 7 ways to deal with alarming new research is an absolute gem. * I don’t want to alarm anyone, but you know how here in Australia we struggle to get those five servings of vegies a day? Well, Japan’s dietary guidelines recommend 17 portions per day. The Guardian blog explains the discrepancy. * Lucy has been making Parsee scrambled eggs. Being …

Read more 27 July, 2007

Posted by kathryn in Vegetables

The first reader question in this week’s Q & A Thursday is from Joanne: bq. How much truth is there to the common idea that fruits and vegetables begin to lose some nutrition value after being cut up? For example, if I cut up fruits and vegetables and carried them around in a lunch box for a few hours before eating them? What if they sat in the fridge for more than a day, cut up? The best study on …

Read more 26 July, 2007

Posted by kathryn in Vegetables

Half of me posts about the “adventures of a woman who once weighed 372 pounds but amazingly enough had not eaten every food on the planet. She’s going to change that, and she’s starting in the produce section.” Read more in her Lick the Produce section. The truth about women, hormones and weight gain: as Paula Goodyer writes “while hormones can sometimes be a factor in weight gain, for the overwhelming majority of us they’re not usually the primary cause.” ...

Read more 06 July, 2007

Posted by kathryn in Vegetables

The recent heavy rainfall around Australia has been a wonderful for most farmers. Dams are filling, rivers are running again and the big picture is looking good. However, in the short term, the wet and unusually cold temperatures, mean most produce is growing very slowly. Over the next three to four weeks there will be short supplies and hence rising prices. In about a month’s time the situation should improve considerably and an increase in available produce will drive prices …

Read more 02 July, 2007

Posted by kathryn in Vegetables

According to this article on the Wild Oats website, people in the US throw out 25% of the produce they buy, because it’s gone off . I suspect it’s a similar situation here in Australia. What a waste! The article is an excellent guide to getting the most out of your fruit and veg. It covers storage tips, information on why food goes off and (my favourite part) a list of the fastest to the slowest spoilers. You can use …

Read more 22 June, 2007

Posted by kathryn in Vegetables

• Overseas action on junk food advertising to kids: tomorrow the UK parliament is having its second reading of a bill aimed at preventing the advertising on TV of foods high in fat, sugar and sodium before 9pm (when in theory young children have stopped watching and gone to bed). * According to Rudd Sound Bites, Starbucks in the US is about to make reduced fat milk the standard in a lot of its drinks. * I like this breakfast …

Read more 08 June, 2007

Posted by kathryn in Vegetables

Today I’ve posted a whole lot of information about carbohydrates * different kilojoule values * the different GIs * is brown rice better * does white rice have any value? Underneath all these however, is the fundamental issue of what makes up a healthy, well-balanced diet. h3. Should you be eating carbohydrates? As I’ve stated before, I don’t believe you need to forego all potatoes, bread, pasta, rice and other grain based foods. There is a place for carbohydrates …

Read more 07 June, 2007

Posted by kathryn in Vegetables

Time for the regular monthly list of what’s in season in Sydney at the moment. For the latest list of seasonal fruit and vegetables see the What’s in season category h3. Fruit * Apples (many varieties including fujis, granny smiths, red delicious, pink ladies, jonathons and golden delicious) * Avocadoes * Bananas (although they’re going up in price) * Chokoes * Custard apples * Dates * Grapefruits (the ruby grapefruits are especially beautiful at the moment) * Kiwifruit * Lemons …

Read more 05 June, 2007

Posted by kathryn in Vegetables

• Diet blog reports on a study which found overweight adults who were instructed to focus on lower-calorie foods lost more weight than those who were simply told to cut their overall calories. It’s about focussing on what you can eat, rather than what you can’t. * Vanesscipes posts a gorgeous apple walnut salad with rhubarb compote dressing, inspired by Barbara Kingsolver’s new book – Animal, Vegetable, Miracle. * There’s been a wonderfully vibrant, impassioned and smart debate over at …

Read more 01 June, 2007

Posted by kathryn in Vegetables

Melanie, the British dietician from Dietriffic, asks about potatoes: bq. we classify potatoes as a vegetable, however we group it together with the breads and cereals in relation to the food pyramid”, what’s the situation in Australia? I think we’re as loose with our classification of potatoes as you are in the UK! Yes, potatoes are a vegetable and often included in the classic Australian dinner structure of “meat and three veg”. Our standard nutritional recommendations include having five …

Read more 31 May, 2007

Posted by kathryn in Vegetables

I’ve just been eating a beautiful organic pear and thinking about my other gripe around the super-food concept. It sets up a small and restricted group of foods as being the only ones worth bothering about . As though these were the only foods you needed in your diet. Which is rubbish. We need variety, we need all sorts of different foods to give us a balanced diet. Yes, the superfoods are high in nutrients and, yes, they do contain …

Read more 29 May, 2007

Posted by kathryn in Vegetables

I’m not a big fan of the “superfood” concept. Well, it’s not so much the concept itself, as all the promotion and marketing that’s taken over. It seems every year there is a new “superfood”, the one we HAVE to eat in order to have optimum health. This year’s is always bigger and better than last year’s. The latest super-food is never something we eat as a normal part of our diet – it’s always someting super-expensive and hard …

Read more 29 May, 2007

Posted by kathryn in Vegetables

I’ve written before on strategies for getting kids to eat more vegetables. Even the best eaters tend to go through a phase where they “go off” vegies. Persistence and consistency are important, but sometimes meals are in danger of becoming a battlefield. In that situation I recommend vegies by stealth: bq. Hide the vegetables in what you’re making. Add vegetables to soups and then puree the lot; make a risotto with the vegetables grated through; make fritters and burgers that …

Read more 25 May, 2007

Posted by kathryn in Vegetables

• I’ve been reading and re-reading this post from Passion For Health . It perfectly encapsulates something I see every day in clinic. We are more knowledgeable about health and diet than we’ve ever been. The majority of people I come into contact with know what they need to do to eat well and be healthy and yet so many just don’t have the wellbeing and vitality they want . If that’s you read this post. * *Green vegies, ...

Read more 19 May, 2007

Posted by kathryn in Vegetables

As I mentioned , I’ve been eating a lot of Asian greens recently. The Department of Rural Industries has recently released this guide to the Asian greens, to try and reduce confusion about what’s what. There was a time when most supermarkets lumped all these vegetables under the heading of “bok choy”, but with so many different varieties available, this is a bit silly and simplistic. You can download your own version here: asianvegguid.pdf

Read more 09 May, 2007

Posted by kathryn in Vegetables

At the moment I’m pretty much addicted to Asian greens – bok choy, pak choy, gai lan, all those beautiful crunchy greens you get in stir-fries. It’s the flavour, but also the contrast in texture between the leaves and the juicy, crunchy stems. We regularly shop at Harris Farm Markets, where you can buy three bunches of greens for almost the same price as one. I’m a total sucker for a vegie bargain, so we always walk away with the …

Read more 08 May, 2007

Posted by kathryn in Vegetables

Time for the monthly list of the fruit and vegetables in season. Fruit: * apples (fuji, golden delicious, granny smiths, gala&jonathons) * avocadoes (fuerte&hass) * bananas * chokoes * custard apples * dates * grapefruits (yellow&ruby-reds) * grapes * kiwifruit * lemonade fruit * lemons * limes * mandarins (imperials) * nashi pears * oranges (navels&valencia) * passionfruits * pears (packham, williams&beurre bosc) * persimmons * plums * pomegranates * quinces * rhubarb * tamarillos Vegetable: * asian greens * ...

Read more 03 May, 2007

Posted by kathryn in Vegetables

News from the GI group at Sydney University: they’ve found a low GI potato . . . and it’s the Nicola. Nicolas are not a new variety of potato – they’re one of my favourites and I’ve been using them for years. They’re a lovely, waxy potato that holds it’s shape and doesn’t go mushy when cooked, making Nicolas perfect for curries, stews and potato salads. While most potatoes have a high GI rating of between 75 and 101, ...

Read more 07 April, 2007

Posted by kathryn in Vegetables

In amongst the anti-fruit-juice posts this week, Andrew asked whether vegetable juices were any different? We tend to lump fruit and vegies together in our heads and nutritionally they do have similarities. However there are a number of key differences, which makes including both of them in our diet important to our health. It also means that vegetables are a much better juicing option. While some vegetables have really good levels of vitamin C (think capsicum and anything green …

Read more 04 April, 2007

Posted by kathryn in Vegetables

April is here, while we’re still having beautiful weather, the mornings are getting more crisp. Autumn is upon us. So what fruit and veg are in season this month? h3. Fruit: * Apples (especially Jonathon, Royal Gala, Pink Ladies&Red Delicious) * Avocadoes (particularly Fuerte) * Bananas * Custard Apples * Fuji fruit * Grapes (although the main season is probably over) * Guava * Kiwifruit * Lemons * Limes * Mandarins (Imperial) * Melons (while they’re going out of …

Read more 03 April, 2007

Posted by kathryn in Vegetables

I saw this article, _ food facts and fiction _ , in the Sydney Morning Herald last week and it’s finally up on their website. Paula Goodyer answers some of those basic questions about diet and nutrition, for example is spinach a good source of iron, does broccoli prevent cancer and does sugar cause diabetes? As Paula writes: bq. Healthy eating should be simple to do but many of us still take our information from our friends, mothers and …

Read more 20 March, 2007

Posted by kathryn in Vegetables

Yikes, I’m so behind with my blogging that I’ve forgotten my monthly what’s-in-season list. It may be the middle of the March, but here’s my list of the in-season fruit and vegetables in Sydney at the moment. We’re into autumn, so they types of fruit and veg available are gradually starting to shift. Stone fruit and berries are going out of season this month, which will be reflected in sharp price increases. While the new season apples, pears and nashis …

Read more 16 March, 2007

Posted by kathryn in Vegetables