Heart Health Bowls

by Liz Child

We have been focusing on heart health this week and creating recipes specifically designed to boost the health of our hearts. Have a read of our blog here outlining the 5 foods to include in your diet to boost heart health. Leafy greens, whole grains, healthy fats, legumes and antioxidant rich foods are all powerful ingredients in the fight against heart disease. Using this information, we have started making these balanced ‘heart health bowls’ regularly. They are so easy to put together and so delicious! There are endless combinations you can make yourselves, but this formula for a balanced bowl ensures you are hitting all five food groups. Do you have any good combos you’d like to share? Let us know in the comments.

Liz x

Ingredients

  • cooked wholegrain – eg brown rice, quinoa, buckwheat, millet, barley, bulgur…
  • leafy green – eg kale, cabbage, chard, spinach, spring greens, salad leaves…
  • legumes – cooked beans, chickpeas or lentils
  • antioxidant rich foods – eg berries, beetroot (raw or cooked), red cabbage…
  • healthy fats – eg nuts, seeds, olive oil, avocado…
  • seasoning (salt, pepper, garlic, herbs or spices to taste)

Method

  1. Cook your wholegrain according to package instructions. Most grains cook with a 1:2 grain:water ratio.
  2. Cook your beans or lentils or use a ready cooked tin for ease. I like to drain the tin of beans/lentils and warm it up in a pan with some olive oil, garlic and tomatoes, simply seasoned with salt and pepper.
  3. Cook your leafy greens and antioxidant rich foods, or serve them raw if you prefer. I usually lightly steam kale and roast beetroot, but in summer I prefer a cold bowl so use salad leaves, raw grated beetroots, shredded cabbage or a handful of berries in the bowl.
  4. Plate up and add some nuts, seeds or other essential healthy fats. Construct your bowls with a combination of the grains, greens, beans and beets and top with some toasted seeds or nuts or a generous drizzle of good olive oil. You can add healthy fats in the form of a dressing too. Try mixing tahini, lemon juice, olive oil etc or a simple olive oil and vinegar dressing.

An Apple a Day Keeps the Doctor Away

by Kenneth Keavey

I was delighted to welcome Sean Owens and Callum Patrick Swift to our farm yesterday, two amazing and inspiring individuals, who had driven from Dublin to have a podcast chat about the planet, food and all sorts of other things. I believe our little interview will be on their podcast “climate conversations”  soon, give them a listen, I will keep you posted when it is available. 

They are both environmentalists, but with a twist.

They are doctors and both are members of “IRISH Doctors for the Environment” and “Plant Based Doctors”. Their focus is on caring for patients and people but weaving in care of the environment into their practice also. This is forward thinking, the kind of thinking our planet desperately needs, and gives me hope for the future.

I was, I have to say awe struck as Callum asked if he could use our electric charge point for his electric van which was identical to our electric van that we use to delivery some of our veggies in, how cool was that!

Both are advocates for eating more plant-based foods, the old idiom I used the other day is really true I guess: “no doctor will ever tell you to eat less vegetables”, and as Callum pointed out the 5 a day advice has pretty much been relegated to the back seat now; the current thinking is: eat as much vegetables as you possibly can.

We had an interesting and fun chat; it is I guess easy to speak to the converted, but it was also liberating to be able to talk freely about things that are clearly really important to the two lads and to all of us here on the farm too.

Sean spoke about eating the rainbow and how incorporating an array of different coloured vegetables into our daily eating regime is so good for our health. I think we all agreed that the best way to improve our health is to take small changes and make them a habit. 

We had a wander around the farm, sampled a sea of green kale, and of course went to scratch George and Florence’s belly’s. Funny how our two rescue pigs never object to having their backs scratched.

I took away from our conversation that our mission to grow the most amazing local organic plants here in Galway and deliver them (along with all the other very best healthy food around) to homes all over the country is indeed the right thing to be doing.

So, lads thanks for a decent shot in the arm of much appreciated encouragement.

I think neither of the two fellas would have a problem with the saying. “An apple a day keeps the doctor away”. In fact, as they said themselves, current thinking is moving towards preventing people going to hospitals and for that to happen, we all need to focus more on what we eat and on our health way before there is a problem. 

Thanks

Kenneth

Eat The Rainbow

by Liz Child

I’m not talking about eating skittles here, all plants contain phytonutrients (phyto means ‘plant’) which make them the colour they are. The different colours in plants indicate the presence of different nutrients, so it makes sense to ‘eat the rainbow’ and ensure you are getting your weekly dose of all the different vitamins and minerals that plants have to offer. Scroll down for a brief summary on what the different colours contain.

It’s easy to fall into a routine of eating the same fruits, vegetables and even the same meals each week, but it’s important for our health to eat a wide variety. Getting a set fruit and veg box delivered to your home each week is an easy way to make sure you’re switching things up regularly and getting some diversity into your diet. We always make sure to add some blues or purples to our order too as that’s one that often gets missed. So red cabbage, aubergine, blueberries, red onion, beetroot, purple sprouting broccoli etc, whatever is in season. Explore our organic veg boxes here, we deliver nationwide.

Liz x

RED

RED fruits and vegetables are high in Vitamins A and C, Potassium and powerful antioxidants. Red food are especially good for your guts, they support your immune system and prevent inflamation. Add tomatoes, strawberries, peppers, red currants, cherries, apples, chillies, watermelon, pomegranates, radishes, rhubarb and more to your diet!

ORANGE/YELLOW

ORANGE & YELLOW fruits and vegetables are high in antioxidants Vitamin C and Beta-carotene. All great for your eyes, your skin and your immune system. Add citrus fruits, carrots, pumpkins, sweet potatoes, peppers, yellow tomatoes, melons, stone fruit and more to your diet!

GREEN

GREEN fruits and vegetables are especially good for your heart and blood pressure. Eat your greens for lots of Vitamin K, magnesium, nitrates, folates and antioxidant high polyphenols. Add cabbages, kale, sprouts, beans, asparagus, broccoli, peas, courgettes and more to your diet!

BLUE/PURPLE

BLUE/PURPLE fruits and vegetables are especially high in anthocyanin. This special antioxidant can cross the blood-brain barrier to apply their benefits on brain cells. If you want to improve your memory, mood and cognition, eat more purple foods. Add red cabbage, beetroot, blueberries, red onions, purple sprouting broccoli, aubergines and more to your diet!

WHITE/BROWN

WHITE/BROWN fruits and vegetables, although not as brightly coloured, also contain important vitamins and minerals. They protect against certain cancers and keep bones strong. Add mushrooms, garlic, onions, potatoes, rice, wheat, beans, cauliflower, parsnips, celeriac and more to your diet!