Eat seasonally to beat diabetes

04/06/2008

Over 2 million people currently suffer from diabetes in the UK, with up to another 750,000 estimated to be undiagnosed. Around 85-95% of all suffers have Type 2 diabetes.

 

Fruit and vegetable intake is vital to helping to stay healthy and diabetes-free. In a new study, published in Diabetes Care  in which over 71,000 middle-aged women were tracked for 18 years, an increase of just one serving per day of green leafy vegetable was associated with a lower risk of diabetes.

 

Responding to the research findings, Dr Carrie Ruxton, independent  nutritionist said, "Eating seasonal fruit and vegetables is one way of helping to prevent diabetes, as part of an active healthy lifestyle.

 

For those already with the condition, using naturally sweet, high fibre seasonal fruit and vegetables is a great way to add sweetness without putting blood sugar levels at risk. Eating spinach and leafy green salads, now in season and at their freshest, can boost health and provide a more gentle source of energy."

 

Iminseason.co.uk is a useful resource that helps you chose, prepare and cook seasonal fruit and vegetables. Eating seasonally gives many health benefits over and above out-of season produce. By being guided by what is naturally available, you are more likely to eat a variety of fruit and vegetables and so benefit from a greater number of nutrients. Eating seasonally means the fruit and vegetables are also grown in their ideal conditions and at the right time of year - meaning they will also taste better!

 

Spring Greens are a powerhouse of vitamins, especially A, C, D and B and a good source of iron, folate and the anti-oxidant beta-carotene. Two good handfuls of spring greens would count as one portion.

 

Why not try these recipies iminseason.com:

 Stir-fried Cashew Nut Chicken with Green Veg

Serves 4

 

Ingredients:
1 clove garlic crushed
1 red chilli seeded and finely chopped
21/2cm fresh ginger peeled
and finely chopped
2 large handfuls chopped fresh coriander
Juice of 1/2 lemon
15ml sesame oil
15ml dark soy sauce, plus extra to taste
4 chicken breasts cut into thin strips
250g fine egg noodles
2 carrots
2 leeks
30ml olive oil
200g purple sprouting broccoli
200g spring greens finely sliced
15ml clear honey
75g toasted cashew nuts

Method:
Mix together garlic, chilli, ginger, one handful chopped coriander, lemon juice, sesame oil and soy.

Add chicken, cover and leave in the fridge to marinade for 15 - 30 minutes.
Bring a large pan of water to boil and cook noodles according to pack instructions then drain.

Trim and peel carrots then cut in halves or thirds and then into thin strips. 

 

Wash and trim leeks and cut into strips same size as the carrots.  Trim and slice broccoli and spring greens in even sized pieces.

Heat olive oil in a heavy based pan or wok, add chicken and marinade and stir-fry for 4 - 5 minutes.

Add vegetables and stir-fry for 3 - 4 minutes until everything is just cooked, but still with bite.

Add the noodles and toss together, add honey, cashew nuts, extra soy sauce and freshly ground black pepper to taste.

Scatter over the remaining coriander and serve.

 

Baked Chicken with Lemony Carrots and Garlic Potatoes

 

 

Serves 4

 

Ingredients:
1kg chicken thighs, chicken breasts on the bone or drumsticks
500g carrots peeled and cut into batons
3 tbsp olive oil
A little soft butter
4 medium potatoes peeled and cut into slices  
2 lemons
2-4 cloves of garlic peeled and finely sliced
2-3 sprigs of fresh rosemary and thyme or
1tsp mixed dried herbs
Sea salt and black pepper

Method:
Preheat the oven to 2000C/4000F/Gas Mark 6

 

Smear an ovenproof dish liberally with the butter, layer the potatoes and garlic on the bottom of the dish and season well, then top with the carrots and scatter 1 thinly sliced lemon over the carrots.

 

Add the herbs, drizzle with 2 tablespoons of olive oil and pour over 2 tablespoons of water.

 

Lay the chicken pieces skin-side down on top, squeeze the juice from the remaining lemon, season with salt and pepper, and drizzle over the remaining 1 tablespoon of olive oil.

 

Bake for 20-25 minutes in the oven and then turn over the chicken pieces, and spoon a little of the pan juices over them.

 

Turn the oven down to 1800C/3700F/Gas Mark 4 and continue to cook for a further 25-30 minutes until the chicken is well browned and the potatoes cooked through.