Wealden Times | WT265 | June 2024 | Education Supplement inside
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
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Everyday better to do everything you love<br />
Nourish to Flourish<br />
Nutrition & Lifestyle Coach Charlotte Lau<br />
explores the benefits of incorporating<br />
another healthy ingredient into our diets.<br />
This month it’s strawberries<br />
This is the month to enjoy locally grown<br />
strawberries, found in abundance in our local<br />
farm shops, PYO farms and supermarkets – if<br />
you can, opt for organic or pesticide free. Bright, juicy<br />
and sweet, they make the perfect snack, addition to your<br />
smoothie, quick dessert or refreshing salad. They are an<br />
excellent source of vitamin C, where one cup provides<br />
almost 150% of the daily recommended intake, helping<br />
to support growth and repair. Manganese, contained<br />
in strawberries, supports the skin, bone formation<br />
and helps to regulate our blood sugar levels. They also<br />
contain good amounts of folate (vitamin B9) which<br />
again, supports normal tissue growth and cell function.<br />
Strawberries are very rich in antioxidants and plant<br />
compounds, which have benefits for heart health such as<br />
reducing blood pressure and cholesterol. They also support<br />
blood sugar control, where strawberries seem to slow<br />
down glucose digestion and reduce spikes in both glucose<br />
and insulin following a meal high in carbohydrates.<br />
Charlotte runs Plume Nutrition, where she offers support and advice<br />
for weight management, controlling cravings, sleeplessness, stress<br />
and increasing energy levels. Find out more at plumenutrition.com<br />
Simple summer strawberry salad<br />
Serves 4<br />
For the salad<br />
• 250g baby spinach<br />
• ½ cup basil leaves<br />
• 500g strawberries,<br />
hulled and quartered<br />
• 1 cucumber, sliced<br />
into ½ inch chunks<br />
• 200g cherry tomatoes (any<br />
colour), sliced in half<br />
• ¼ cup sliced red onion<br />
• ½ cup crumbled feta cheese<br />
1. Make the dressing: Combine all<br />
ingredients in a blender or small food<br />
processor until smooth and creamy.<br />
2. Make the salad: Put the spinach in<br />
a large salad bowl or serving platter.<br />
Top with the remaining ingredients<br />
and drizzle with 3 tablespoons of the<br />
dressing. Toss together gently. Serve<br />
with additional dressing on the side.<br />
For the dressing:<br />
• ¼ cup sliced strawberries<br />
• 3 tbsp extra virgin olive oil<br />
• 2 tbsp balsamic vinegar<br />
• 1 tbsp chopped shallot<br />
• 1 tbsp fresh lemon juice<br />
• 2 tsp honey or maple syrup<br />
• ½ tsp salt<br />
117<br />
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