Life

A seasonal reminder that you are what you eat

It can't be stressed enough that the single most important contribution we can make to our overall health is to eat well, using fresh locally sourced produce and plenty of fruit and veg, writes Roisin Armstrong

Puy lentil, bacon and spinach soup
Puy lentil, bacon and spinach soup Puy lentil, bacon and spinach soup

I HAVE felt for the longest time that the choices we make regarding what we eat is the single biggest controllable aspect we have on our health.

Diet fashions come and go but the very basic facts of a healthy diet remain the same. Eat at least five portions of fruit and vegetables every day, always eat breakfast, have a small amount of protein with every meal, make sure you have a regular amounts of healthy fat every day, don’t eat too much meat, try to change your diet with the seasons and always enjoy what you are eating.

Pretty much all good dietary advice is the same and when you analyse and break down what foods can help to reduce your chances of major illnesses they are repeated over and over, just couched in different language. Eat five a day, eat a rainbow every day, get enough fibre, and reduce your sugar intake, all different ways of saying eat more fresh fruit and vegetables.

Always try to eat the best quality you can get, be that fresh or frozen. Avoid processed foods like the plague and get sugar out of your diet, in all its many different guises.

One of the often repeated messages is to have protein with every meal. The three main food groups are fats, carbohydrates and protein and these provide with us with varying amounts of the energy we need to function. Carbohydrates come in two types, simple, like sugars and complex, like wholegrains, these provide the bulk of our energy needs.

Fats and proteins have a more complex chemical structure and because of this are broken down into energy in a much slower way. All three groups provide the body with various vitamins, minerals and micro nutrients we need for all the various and amazing chemical reactions that go on inside our incredibly complex systems.

Proteins are a very useful source of energy as they provide a slow release of energy over a protracted period, allowing us to remain satisfied for longer with what we have eaten. This slow burn gives us a more even energy release which is very positive for our blood sugars. The trick is to only have a small amount of protein, the size of the palm of your hand, so one egg, a handful of nuts, a slice of chicken, turkey, cheese, a few tablespoon of beans, lentils, half an avocado or a small fish fillet.

There has been a lot of controversy about eating meat, and in particular processed products including bacon. Yes, these can contain harmful products like nitrates, but there is very definitely a sliding scale in terms of quality.

Opt for organic if you can, and buy from some of the quality local producers. Take a walk around your local farmer’s market and have a chat – it is a very exciting time for food production here. At the very least in terms of quality, definitely buy from your butcher. Use bacon as a condiment rather than a main ingredient for the fabulous flavour it can impart.

Try this winter warmer recipe from my cookbook. The lentils provide an excellent source of protein and fibre, and interestingly, three heaped tablespoons of cooked Puy lentils counts as one portion of vegetables – the reason being that they contain very good amounts of molybdenum, manganese, zinc, phosphorus, copper, iron, folate and vitamins B1, B6.

The spinach is a health power house, providing anti-cancer and anti-inflammatory flavonoids, eye-protecting lutein and zeaxanthin. One cup contains three times the recommended daily amount (RDA) of vitamin A, an amazing protector of our immune system.

The best way to ensure that your food is additive free and sugar controlled is to, as far as you can in our time-deficient world, cook most of what you and your family eat.

PUY LENTIL, BACON AND SPINACH SOUP

(Serves 4)

1 Tablespoon olive or rapeseed oil

1 onion, finely chopped

1 clove of garlic, finely chopped

1 carrot, finely chopped

1 tablespoon of lemon thyme (optional)

150g smoked bacon, finely chopped

200g Puy lentils

300g fresh baby spinach

900mls of vegetable stock

Juice of ½ lemon or lime

Salt and freshly ground black pepper

In a large pan heat oil and gently fry onion, garlic, carrot and lemon thyme. Push veg to side of pan, add the bacon and fry until a little crispy. Add lentils, stir well to coat, then add stock.

Bring to the boil, reduce to a simmer and cook for 30 minutes until lentils are soft. Add spinach and wilt; add lemon or lime juice. Season to taste. Serve, dividing the spinach between bowls.

:: Recipe taken from Porridge is an Aphrodisiac, my cookery book available now from www.roisinarmstrong.com, Waterstones and most good bookshops price £13.