Tag Archives: nutrition

Last week I ordered a butternut squash on my online shopping and this 1.7kg behmouth turned up!  I had planned having it roasted with chicken but it was so big I decided to turn it into a soup for lunch. It is an excellent source of vitamin A and C and good source of vitamin E. Surprisingly enough it is also a source of Omega 3 and Omega 6 fatty acids (not as much as fish or flaxseed but if you are not taking a supplement every little helps)

  1. Turn on oven. Mine is a fan one and appears to have nuclear tendencies but 170 would probably be good.
  2. Cut squash in half lengthways.
  3. Mix 2 tablespooons of olive oil or coconut oil with 1 teaspoon of garlic (I am very lazy and use jar garlic, if you are not then I would crush about 2 cloves)
  4. Baste the tops of the squash with the oil
  5. Add a sprig of rosemary and sprinkle paprika all over
  6. Butternut Squash Soup - Whole Life Fitness

  7. Bake for about 45 minutes  or until a knife goes in easily, again oven dependent.
  8. Boil a pint of chicken stock, if you have home made it will taste better (after having a roast just boil the carcass with some water for a couple of hours, strain and then freeze)
  9. Remove the rosemary (I find it too overpowering)
  10. Butternut Squash Soup - Whole Life Fitness

  11. Scrap all the squash into the boiling chicken stock and simmer for about 20minutes.
  12. Butternut Squash Soup Farnham

  13. Use a handblender to blend the ingredients of the saucepan and there you go gorgeous butternut squash soup with a little bit of a kick from the paprika.

P.S I love coconut so if you want add roughly 50g coconut cream to the pint of chicken stock. Also test whilst the soup is cooking and add more paprika/chill if you want a real kick.

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Now that porridge season is officially over , it's time to investigate more summery breakfast options. One of my favourite summer breakfasts is the smoothie and several people have asked me about my breakfast smoothie. My cooking style is very much a cross between Jamie Oliver and Nigella Lawson with a pinch here and a lick of the spoon there however 2 weeks ago I wrote down quantities so I could work out the nutritional information as well as provide a recipe. So here goes. ...continue reading

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Most people should be able to get all the vitamin D they need by eating a healthy balanced diet and by getting some sun. However if you are over 65 the NHS recommend you take daily vitamin D supplements. Vitamin D deficiency is an established risk factor for osteoporosis, falls and fractures.

So what does Vitamin D do?

Vitamin D helps the body absorb calcium.  Without sufficient vitamin D bones can become thin, brittle, or misshapen. Muscles need it to move,  nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses.  Together with calcium, vitamin D also helps protect older adults from osteoporosis.

Why is it recommmended that the over 65s take a daily vitamin D supplement?

The older you get the more you are less likely to particpiate in outdoor activites and if you are outdoors you are more likely to cover up, therefore limiting sun exposure (sun exposure through a window does not count). Of course sun exposure needs to be approached with caution due to the risk of skin cancer.

If you don't like taking supplements the 5 best food sources of vitamin D are:

  • cod liver oil
  • oily fish
  • margarine
  • beef liver
  • egg yolk

How much vitamin D do I need?

The Recommended Dietary Allowances (RDA) for Vitamin D is 600 IU (15 mcg) for both male and female between the ages of 51-70.

There are medications which can interfere with the bodies utilisation of vitamin D therefore if you are on medication it may be worth talking to your GP before taking a supplement.

NHS Choices - Vitamin D

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