Easter is just around the corner and with it comes food temptations that may not be that healthy! But it is still possible to have an enjoyable Easter, full of nutritious food choices (and it can contain chocolate too!)
Clinical Nutritionist, Suzie Sawyer, shares her five Easter foods and their many health benefits.
Turkey is not just for Christmas!
The majority of us eat turkey at Christmas and perhaps forget about it for the rest of the year. But turkey is an incredibly healthy meat, higher in protein than chicken and lower in fat and calories. And when it comes to comparing turkey to lamb, which is an Easter tradition, turkey wins hands down on health benefits.
Lamb has more iron than turkey, but both are rich in that all-important vitamin B12, needed for energy, the nervous system, brain and healthy red blood cell production. The good news is that poultry and lamb are both delicious roasted and work well with some tasty vegetable sides.
Enjoy cabbage at its best
Savoy cabbage is in season right now which is good news if you are slightly nervous of cabbage because of its sometimes slightly bitter taste and tough texture. Savoy cabbage has a naturally sweeter taste and softer texture. Importantly, as part of the super-healthy cruciferous vegetable family, you’re going to be getting some amazing health benefits too!
Cabbage is especially rich in vitamin C, essential for the immune system, vitamin K, needed for healthy bones and beta-carotene, a very powerful antioxidant. Cabbage is also rich in fibre, essential for healthy digestion.
To tempt those cabbage doubters, simply lightly steam or microwave the cabbage, before frying it in butter with some chopped garlic, almonds and a few chopped sprigs of rosemary. Everyone will love it.
Spring onions for spring
It’s always best to eat foods in season so maybe it’s no coincidence that spring onions are in season at this time of year. While they’re part of the onion family, they do taste slightly different and sweeter than other white or even red onions. However, just like all onions, the spring variety are high in a flavonoid called quercetin which is a great natural anti-inflammatory and antihistamine. This might be useful for those affected by seasonal pollen.
Additionally, spring onions are a great source of B-vitamins, needed for energy, plus vitamin C. They can be added to lots of dishes but how about making a soup starter for Easter Day with spring onions, mint, potatoes, and peas and serve with Parmesan biscuits. Delicious!
Easter can be healthy chocolate heaven
It’s no secret that there’s lots of chocolate around at Easter and for very good reason! However, many people don’t realise that dark chocolate contains some great health benefits. Dark chocolate is packed with super-healthy polyphenols which are powerful antioxidants. The polyphenols also help manage high blood pressure, as well as providing other health benefits.
If you’re not quite ready to ditch the traditional milk chocolate Easter eggs, why not serve a slightly healthier dessert using strawberries dipped in melted chocolate. That way, you’ll be doubling up on antioxidant power with the fruit and chocolate and as well as supporting the immune system.
Cook some seasonal Moules Mariniere
They may not be an obvious choice over Easter, and perhaps not on Easter Day, but mussels (the main event in the dish) are in season and are highly nutritious. Importantly, they contain some of the essential omega-3 fats which we need for heart, brain, skin, joint and eye health. Mussels are also rich in the mineral selenium, which is often deficient in the UK diets and is used to fuel one of our key antioxidant enzyme systems.
Moules mariniere is a delicious and cost-effective supper dish and is quick to make. Serve it with some crusty bread and a side salad for a balanced, Easter dish.
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