The healing benefits of the common Dandelion.

The drawback of many healing herbs and foods is that they seem to come with a high price.  The wonderful thing about dandelions is that they are deeply healing and completely free.  Some people get confused about dandelions and think that the weeds that grow in your back garden are different to the healing herbs which are made into shop bought remedies - the truth is that they are exactly the same.  There are certainly more than one type of dandelion, but it is easy to look up the variety that grows in your lawn or flower bed and find out if it will make a good salad or not.

So which part of the plant should we use?  The great news is that the root, leaves and flowers all have their own individual benefits and can be used in different ways...

The leaves can be used in salads just like any other salad leaf or can be blended into soups
for a nutritious boost.  The flowers can be infused as a tea or can be added to meals to add colour and healing power.  The root is best used as a tea infusion once dried, but can be added to any broth or soup to add to its healing power.  For recipe ideas follow this link: http://www.eattheweeds.com/dandelions-hear-them-roar/

Dandelions are a rich source of vitamin K and provide 535 percent of the recommended daily allowance.   This is an important source of plant-based vitamin K which plays a role in strengthening bones, but may also play a role in fighting Alzheimer's disease by limiting neuron damage in the brain.  They are most commonly used to help the liver and have been found to aid in detoxification.

Dandelion greens are high in fiber, vitamins C and B6, thiamin, riboflavin, calcium, iron, potassium and manganese, folate, magnesium, phosphorus, copper and are also a good source of vitamin A which acts as an antioxidant carotenoid beneficial for the skin, mucus membranes and vision. 

So, pop into the garden and have a look for any dandelion 'weeds' as they may be more valuable than you first thought!

Josie.x

Resources:

http://www.ncbi.nlm.nih.gov/pubmed/23256442

http://www.ncbi.nlm.nih.gov/pubmed/23256442

http://www.eattheweeds.com/dandelions-hear-them-roar/

http://foodfacts.mercola.com/dandelion-greens.html

The Benefits of Vitamin D

Vitamin D has been getting lots of press attention recently and new research is being conducted all the time with very positive findings that suggest this may not simply the latest nutritional hype.  Several medics and researchers believe that deficiency is a key factor in today's most prevalent chronic diseases.

Vitamin D is a fat soluble vitamin which is available in 5 different forms but you are most likely to hear about D2 and D3.  Vitamin D2 is derived from plants and is thought to be the most bioavailable form.  Vitamin D3 is derived from animal products and is present in foods such as oily fish, liver, eggs, butter and fortified products.  

Because we can synthesise vitamin D3 in our skin from contact with sunlight, it is especially important that we get outside.  A prescription of lovely foreign holiday springs to most peoples minds - but if that is not feasible then even a bright day in the UK is worth getting out in. Aim for 15 minutes without sun protection factor each day when the sun does decide to show its rays (although spring and summer sun in colder climates is only likely to be warm enough to be sufficient so a holiday is still a fab idea - and what a perfect excuse!).

So,  what are the top 5 reasons to keep on top of your vitamin D intake...?

1. Bone Health

2. Mood Enhancer (particularly with SAD)

3. Reducing the Risk of Cancer

4. Immune Health

5. Cardiovascular Disease


So, if you think you may be deficient after a long winter then consider a supplement to give you a boost and consider taking one at the onset of winter to get you through the darkest days.

Happy Sun Hunting!

Josie

Salad Recipe for June...Josie's Som Tam

I love salads, they are fabulous meals which can be so full of goodness that they tick every nutritional box. But not just any salad! Forget a few shavings of ice burg lettuce and some sliced tomatoes. I am talking about abundant, rich and juicy salads! 

Here is my recommendation for June: 

Josie's Summer Som Tam 

After living in Thailand for 3 years I still have a love for Thai flavours, so this British twist on the Thai's favourite salad takes me back to my days in the sun.


Ingredients

2 carrots 
1/4 cucumber 
4 french beans
1 Lime
5 cherry tomatoes
1/2 or 1 whole fresh chilli dependent on your taste
1 teaspoon honey
A handful of Cashew Nuts

Directions 

1. Get a pestle and mortar or a bowl and mash together the chilli, lime, cherry tomatoes and honey.  It doesn't need to be a paste, but make sure it is all well mashed together and the juice of the tomatoes is all blended with the ingredients (it should all look nice and juicy).

2. Grate the carrots or use a peeler to create long thin strands of carrot (whatever you have the patience and preference for).

3. Cut the green beans into inches.

4. Pour the salad dressing over the carrots and beans and mix it all together really well before serving on a plate.  Sprinkle the cashew nuts over the top.

5. Slice the cucumber and place it on the side of the plate as a garnish.  This cuts through the spice of the chilli if it starts to build up on you.

Enjoy! :)

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Tasty salad Recipe...

I created a salad today that I thought I would share with you...

Yummy Salad

Main Salad
Two large Kale leaves
1/4 small cabbage
Handful of cooked brown rice

Dressing
4 tomatoes
1/2 small red onion
sprig of coriander
1 clove of garlic
pinch of salt

To Top off
Cayenne pepper
Dash of Cumin
Sunflower seeds
Pumpkin Seeds

I finely chopped the cabbage and kale and tossed them together with the brown rice to create a base.

I then added all the tomatoes, onion, garlic, coriander and salt into the blender to create a salsa like dressing.

I poured the salsa over the chopped base and massaged it all together.  Finally I put a shake of cayenne, cumin on the top and sprinkled with pumpkin and sunflower seeds.


Enjoy :)