NUTRITONAL FACTS

Kale is an exceptional source of fibre, chlorophyll, calcium, iron, and Vitamin A (great for vision), Vitamin K (essential for blood clotting and although older children and adults get most of their vitamin K from bacteria in the gut, some is from their diet and kale is a wonderful source) and Vitamin C.  Kale is also an antioxidant food (Vitamin C is the primary water-soluble antioxidant in the body) and a great immune supporter.
STORAGE

Kale should be wrapped in a damp paper towel, placed in a plastic bag and stored in the refrigerator crisper. It should not be washed before storing since this may cause it to become limp.  Kale can be kept in the refrigerator for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavour becomes.

By OrganicFood.com.au

Kale is a post from: Group Fitness Training Sydney Personal Training

Broccoli what is it?

Broccoli is a member of the brassica family. It is usually green in colour and has flowery heads on a thick stalk. Its name comes from the Italian word ‘brocco’, meaning arm or branch. Broccoli is available year round.

Is it good for me?
Broccoli is commonly referred to as a “superfood”. It contains the antioxidant vitamins beta-carotene, vitamin C, vitamin E and folate. It also contains fibre, iron and potassium. Broccoli is a source of glucosinolates, compounds which when eaten may have benefits for health. Broccoli contains a compound called sulphoraphane which can function as an anti-cancer agent. Just 100g of Broccoli has two day’s supply of vitamin C.

Other Benefits:
Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.

The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as aims to reduce blood cholesterol levels.

In recent years, broccoli has made the headlines regarding three components found in the vegetable. For instance, indole-3-carbinol has captured the attention of those looking to prevent hormone-related cancers, such as breast- and prostate cancer.

The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).
Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer’s disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumours, lung cancer, heart disease, arthritis, and even the aging process.

How to select and store?
When selecting broccoli look for fresh, bright-green heads which have compact clusters of tightly closed florets. Stalks and stem leaves should be tender yet firm. To keep broccoli at its freshest stage, store it for 3 to 5 days in a plastic bag in the refrigerator. Broccoli can also be stored by freezing it. Peel the leaves from the stalk. Blanch the broccoli in steam for 5 minutes. Cool, and then place the broccoli in a sealed plastic bag. Broccoli can be stored in the freezer for up to 10 months. Cooked broccoli does not store well, as it will break apart when reheated. If you want to store cooked broccoli, steam it until it is just tender and store in a plastic bag for 2 to 3 days.

By OrganicFood.com.au

Broccoli is a post from: Group Fitness Training Sydney Personal Training

Are They Good For Me?
The pancreas secretes enzymes into the small intestine which helps food to be absorbed into the system.  Swede is an important vegetable that is used in this process.  It provides nutrients that helps establish a healthy pancreas and therefore a nourished body.
It is a good source of calcium, magnesium and vitamin C making it a good antioxidant and healthy bone vegetable.

How Do I Store Them?
Like other root vegetables, swedes will keep for several weeks in a cool, dark place

By Amanda from OrganicFood.com.au

Swede is a post from: Group Fitness Training Sydney Personal Training

Are They Good For Me?
Mushrooms are the only fresh fruit or vegetable that contains Vitamin D.  This is essential in healthy bones.  Mushrooms have immune boosting properties – especially the shitake mushroom.
Mushrooms are a hidden treasure for vegetarians as they contain nutrients that are typically found in meats.  They are low in calories, fat and cholesterol free and very low in sodium, yet they provide several nutrients, including riboflavin, niacin and selenium, which are typically found in animal foods or grain and pantothenic acid, which is an essential B group vitamin.

How Do I Store Them?
Mushrooms are best stored unwashed in brown paper bags in the refrigerator, preferably on the lowest shelf. Generally it is important that mushrooms are packaged in materials that allow them to breathe, so they don’t “sweat” and become slimy.

By Amanda from OrganicFood.com.au

Mushrooms is a post from: Group Fitness Training Sydney Personal Training

Is it good for me?
We all know that Ginger is a cold remedy; in fact, ginger has many other healing properties.  It is used for nausea and motion sickness – supporting healthy digestion.  It acts as an anti inflammatory, antibiotic and supports cardiovascular function. It contains selenium and Vitamin E therefore has antioxidant properties.
How do I store it?
Ginger root should be kept in a cool, dry place. After purchasing, ginger may be refrigerated in plastic wrap for up to one week. For longer storage, freezing for up to three months, in a zip up bag, is also an option.

By Amanda from OrganicFood.com.au

Ginger is a post from: Group Fitness Training Sydney Personal Training

Are They Good For Me?
Dates do not contain much vitamin c but are rich in iron and fiber.  They are beneficial for people suffering from constipation.  Dates are great for reducing cholesterol and, due to their high iron content, are a blood builder so aids treatment of anemia.
Dates aid digestion and are an energy booster.  Due to their high potassium content, they help maintain a healthy nervous system. Dates are a good source of selenium.  Selenium is a potent antioxidant that also benefits thyroid function and the immune system.

How Do I Store Them?
Place the dates into an airtight container and leave at room temperature. They can be stored in this manner for up to one week.

By Amanda – Naturopath from OrganicFood.com.au

Dates is a post from: Group Fitness Training Sydney Personal Training

Are They Good For Me?

Apart from being a rich source of phytonutrients, the fennel bulb is an excellent source of vitamin C. Vitamin C is the body’s primary water-soluble antioxidant, fighting off free radicals that can cause damage to the cells of the body.  As well as being a great antioxidant, vitamin C supports the immune system and supports collagen production.  Fennel is also a good source of folate and potassium both which play a role in the functioning of a healthy cardiovascular system.

How Do I Store Them?

It is best to store fresh fennel in the refrigerator crisper, where it should keep fresh for about four days. However, it is best to consume fennel soon after purchase since as it ages, it tends to gradually lose its flavor quite quickly. While fresh fennel can be frozen after first being blanched, it seems to lose much of its flavor during this process.

By OrganicFood.com.au

Fennel is a post from: Group Fitness Training Sydney Personal Training

Tomatoes are one of the most versatile foods.  They can be used in almost every type of dish – raw or cooked.  Tomatoes have a subtle sweetness topped off with a slightly bitter and acidic taste so will suit all taste buds.  Although tomatoes are available all year round, they are at their best in the summer months and come in a variety of appealing colours namely yellow, red, and orange.

Are they good for me?

Tomatoes are bursting with Vitamin C and Vitamin A.  Both these nutrients offer antioxidant and immune booster properties.  Another potent antioxidant that tomatoes (and everything made from them) are well known for is the red pigment called lycopene.  Lycopene helps protect cells against oxidative damage and has been linked with protection of our DNA therefore having anti-cancer properties.  Research has found that the highest amount of lycopene is found in organic ketchup and the deeper red the colour of the ketchup is, the better.

How do I select and store them?

Choose tomatoes that have a deep rich color. This is a sign of a really delicious, juicy tomato.  It is also a sign that it has a greater supply of lycopene.  Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises or soft spots. The tomatoes that have a puffy appearance may indicate that they will be of inferior flavour. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

Tomatoes are sensitive to cold and this will impede their ripening process.  Store them at room temperature and out of direct exposure to sunlight. They will keep for up to a week, depending upon how ripe they are when purchased. In order to hasten the ripening process, place them in a paper bag with a banana or apple as the ethylene gas found in these fruits, will increase the tomato’s maturation. If the tomatoes begin to become overripe and you are not yet ready to eat them, place them in the refrigerator (if possible, in the butter compartment which is a warmer area), where they will keep for one or two more days.

Copyright Amanda Fraser Nutritionist Dip.Nut 2010

Copyright OrganicFood.com.au Pty Limited

organicfood.com.au

Tomatoes is a post from: Group Fitness Training Sydney Personal Training

Oranges are a deliciously juicy fruit that come conveniently prepackaged in their own orange skin.  Once peeled, the thirst quenching juice is immediately noticeable. They are generally a winter fruit but are harvested throughout the year.

Are They Good For Me?

Oranges are known for their Vitamin C. This high Vitamin C content helps boost the immune system, supports collagen and benefits those with weak gums and teeth.  Vitamin C also aids iron digestion.  It is therefore a good idea when consuming foods high in iron, to have a food rich in Vit C either in combination or straight after.

Oranges also contain carotenoids, bioflavonoid – antioxidants which all fight cancer and may help protect against heart disease. Oranges are a good source of the crucial B vitamin folate, which is essential in preventing birth defects and fighting heart disease. Oranges, as well as other fruits, contain a water-soluble fiber called pectin. Studies show that pectin helps reduce blood cholesterol levels. This may explain why individuals who eat several servings daily of fruits, such as oranges, and vegetables have a lower risk for heart disease.

The inner white lining contains properties that when placed directly on the eyelids, helps to dissolve eye cysts.

How Do I Store Them?

Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference. They will generally last the same amount of time, two weeks with either method, and will retain nearly the same level of their vitamin content. The best way to store oranges is loose rather than wrapped in a plastic bag since if exposed to moisture, they can easily develop mold.

By Organicfood.com.au Home delivery organic food specialists across Sydney and Melbourne.

Oranges is a post from: Group Fitness Training Sydney Personal Training

Beetroot is a root vegetable with a distinctive purple flesh. It can be eaten raw, cooked, canned or pickled. The purple colour is due to the pigments betacyanin and betaxanthin, known collectively as betalins.

Are They Good For Me?

Beetroot contains folate, potassium and manganese. The green leafy tops are especially nutritious as they contain calcium, beta-carotene and iron. The antioxidant properties of betalins in beetroot may help decrease the risk of cancer. Beetroot purifies the blood and improves the circulation.  It is a silicon rich vegetable which helps the absorption of calcium.

How Do I Store Them?

To store beetroot, trim the leaves 2 inches from the root as soon as you receive them. The leaves will sap the moisture from the beet root. Do not trim the tail. Store the leaves in a separate plastic bag and use within two days. The root bulbs should also be bagged and can be stored in the refrigerator crisper drawer 7 to 10 days.

By OrganicFood.com.au Home delivery organic food specialists across Sydney and Melbourne.

Beetroot is a post from: Group Fitness Training Sydney Personal Training