Health – Winter nutrition top five

Fermented foods
Have you heard the rave about fermented foods? They are full of probiotics which are great for intestinal health (this plays a massive part in your immune system). Perhaps the easiest to prepare and the most versatile is the humble sauerkraut. Very economical to make (about $1 to make the same amount as a $14 jar in the shops!).

Brown rice
Twice as filling as the white version but 10 times more nutritious. Great as a base under your favourite casserole, or stir-fry it with veggies and eggs for a powerhouse of nutrition on a budget (just make sure you cook it properly so that it is soft and not too hard!).

Slow cooked meals
Cheap meat cuts or beans/lentils and veggies make for nourishing, economical, slow-cooked food. Buy lamb chops on special, cook with a can or two of tomatoes and some onion etc, for a great a meat dish that is perfect over brown rice. Save the left over sauce, add some lentils and veggies, and you can slow cook another meal.

Eggs
Full of nutrition with enough goodies in them to make a chicken! Find someone who has chooks and sells their eggs from home to get real free-range eggs at half the cost of commercial eggs. Worried about cholesterol? If you cook at lower temperatures (poached, soft or hard boiled) the protein (lecithin) isn’t denatured and it helps to break the cholesterol down.

Healthy slice
Ok this is the winner … economical, healthy, quick and super easy to make. But best of all, a real tasty treat. Put one cup of dates, one cup of raisins, one cup of walnuts, two tablespoons of cocoa powder (or its raw version, cacao) and two cups of coconut into a food processor. Blend until well chopped, press into a baking tray and refrigerate for two hours. Cut into slices and store in fridge in airtight container for up to seven days … if it isn’t all eaten before then!

So there you go – five less excuses to eating healthy this winter. Get into it!