Researchers have found beetroot is good for your heart.

A UK study found that drinking a glass of beetroot juice helped lower blood pressure. The study, published in the American Heart Association journal, Hypertension, tested 15 people who were given either 250ml of beetroot juice or water, with those drinking the juice showing a drop in blood pressure even after 24 hours.  Previous studies have also found links between beetroot and blood pressure, including an Australian study published by the Nutrition Journal in December 2012.

High blood pressure, or hypertension, is a key risk factor for cardiovascular disease. The UK researchers found similar results in 30 participants who were given a mix of beetroot and apple juice, with men showing a greater drop in blood pressure than women.

Caryn Zinn, dietitian and NZ Nutrition Foundation sports nutrition committee member said that the effect is down to beetroot’s high level of nitrates. “They can do all sorts of positive things, such as reducing blood pressure,” she said. Leafy green vegetables, such as celery, lettuce, spinach and rocket, are also good sources of nitrates, but beetroot is a particularly concentrated source.

For best health benefits, she said, beetroot should be eaten as part of a healthy diet, with plenty of fruit and vegetables.

Beetroot also has benefits for sports people, Dr Zinn said, as other recent studies have shown it helps improve stamina by reducing the oxygen cost of exercise.

For more information about beetroot go to http://www.vegetables.co.nz/select_a_vegetable/beetroot.asp

If you want to lose weight, then eat more nutrient-packed fruits and vegetables; they can turn off the cycle of craving for other types of foods and short circuit the food addiction cycle, helping to provide a boost to weight loss efforts.

Fruits and vegetables are nutrition powerhouses containing the vitamins, minerals, enzymes, fibre, antioxidants and protein needed for good health and avoidance of disease. When they are eaten, the body is satisfied and the signal to continue eating is extinguished.

Nature has built into each of us the desire to eat because eating provides the body with the nutrition to function and maintain itself. When people eat foods that don’t contain the nutrients the body needs, it continues to send the signal that more eating is needed.

To have a real impact on weight and health, the intake of fruits and vegetables must be radically increased. Fruits and vegetables should make up the largest single block of food in the diet, with other foods added in small amounts. People who increase their consumption of nutrition-packed fruits and vegetables while lowering their intake of nutrient-deficient foods will begin to see a positive difference in their weight and energy levels.

To find out more about the nutrients in vegetables, go to http://www.vegetables.co.nz/nutrition or for information on specific vegetables go to http://www.vegetables.co.nz/select_a_vegetable/

Vegetables and fruit are now number 3 in Julian Mellentin’s food, nutrition and health trends for 2013.

Julian is a leading industry expert in the business of food, nutrition and health. Each year he forecasts and analyses trends in these fields.

Vegetables and fruit are number 3 in his 10 Key Trends in Food, Nutrition and Health 2013.

• New brands based on vegetables and fruit sell at premium prices.
• As vegetables and fruit are ‘naturally healthy’, adding them to other products give resulting products a healthier image.
• Consumers know vegetables and fruit are healthy. Worldwide there is more legislation about health claims and people want evidence-based information. Vegetables and fruit have the advantage of an existing strong association with health in the mind of the consumer.
• Strong scientific research is increasingly showing benefits from eating vegetables and fruit in relation to digestive health, immunity, satiety, sports recovery, glucose uptake and insulin response, energy and mood.

Click here to download a free copy of the poster Fresh New Zealand grown veges – what’s good for your body

Source: http://foodstuffsa.co.za/food-trends-mainmenu-119/new-nutrition-business-mainmenu-121/2630-naturality-super-trend-is-set-to-remain-dominant-in-2013

Your kids are invited to join the 2013 Food Revolution Day – a global stand for good food and essential cooking skills on 17 May – with New Zealand’s teen cook Claire Gourley.

Claire will host an online interactive cooking session as part of the Jamie Oliver Food Foundation’s 2013 Food Revolution Day to celebrate real food, where it comes from and how to cook it.

“This is a chance for everyone to see how easy it is to make a delicious meal, keep cooking skills alive and improve our food knowledge!” says Claire.

“Knowing where food comes from and how to cook it properly is something that, no matter what your age, you can really benefit from. I’ll be cooking two staple dishes that should always be in a cook’s backpocket – creamy fish pie and cottage pie. By the end of the hour together we’ll have made the best mashed potatoes and the best ever potato topped pie! I’ll also cover how to hold on to a knife, cut an onion, make a white sauce and substitute vegetables.”

Anyone can join Claire from 4pm on Friday 17th May online at www.itsmyturntocooktonight.com to participate in the 2013 Food Revolution Day.  All you need to do is purchase the cooking ingredients beforehand and be online at 4pm to watch Claire.

To gain full spectrum nutrition, eat a variety of colourful fruits and vegetables at every meal.

Here are the superstars of nutrition in each colour group:

Green: Your daily vegetable intake should be based on green vegetables. Dark green leafy vegetables are high in folate, a B vitamin that shows promising results in preventing heart disease. Broccoli and Brussels sprouts contain sulforaphane, a potent phytochemical found in all cruciferous vegetables that has been found able to detoxify carcinogens before they do damage to the body. Sulforaphane is also a potent antioxidant which can remain in the body for up to three days, vastly surpassing many other antioxidants in staying power. Go to http://www.vegetables.co.nz/nutrition/benefits_tips-green.asp for more information on green vegetables.

Reds: Red vegetables are full of lycopene, the carotenoid that offers high levels of protection against prostate cancer. Lycopene is found in red capsicums, watermelon and tomatoes. Cooked tomatoes contain much higher levels of lycopene than raw tomatoes. Red cabbage is rich in Vitamins C and K, and has all the anti-cancer benefits of other cruciferous vegetables. Go to http://www.vegetables.co.nz/nutrition/benefits_tips-red.asp for more information on red vegetables.

Orange/yellow: Orange/yellow vegetables are high in beta-carotene, which may prevent cancers of the lung, oesophagus and stomach. It also lowers the risk of heart disease and boosts the immune system which keeps infections away and makes sure cancers don’t start. Go to http://www.vegetables.co.nz/nutrition/benefits_tips-orange.asp for more information on orange/yellow vegetables.

Blue/purple: These vegetables are known cancer fighters. The anthocyanins which provide their distinctive colour also give these foods the ability to ward off heart disease by preventing clot formation. Go to http://www.vegetables.co.nz/nutrition/benefits_tips-purple.asp for more information on blue/purple vegetables.

White/brown: Potatoes, cauliflower, mushrooms, onions and garlic are each unique in what they have to offer. Potatoes offer more potassium than just about any other food. Mushrooms are good vegetable source of Vitamin D. Onions and garlic are legendary for their ability to fight cancer, heart disease, and increase the overall antioxidant level of the body. Go to http://www.vegetables.co.nz/nutrition/benefits_tips-white.asp for more information on white/brown vegetables.

Click here to download the 5 leaflet set ‘Eat your colours everyday’  – these leaflets describe the nutritional benefits of each colour group with tips on how to get colour into your day.

Cinco de Mayo is a party held on May 5^th to celebrate Mexican heritage. What better excuse for a party – especially with cold Margaritas and spicy eats?

As well as celebrating Cinco de Mayo, Mexican food is great at any time of the year – just add Tomato salsa and Guacamole with corn chips to your menu.

Tomato salsa – makes approx 1 cup

2-3 tomatoes, cored and diced
1 spring onion, finely sliced
freshly ground black pepper to taste
1 Tbsp sweet chilli sauce

Mix all ingredients together. Add more chilli sauce for a hotter sauce.

Guacamole – makes 1-2 cups

1-2 ripe avocados, peeled and mashed
1 Tbsp sweet chilli sauce
2 tomatoes, cored and finely chopped
1 Tbsp lemon juice
1 small  red onion, peeled and finely chopped
salt and freshly ground black pepper

Blend avocado, chilli sauce, tomatoes, lemon juice, and onion together. Season to taste and serve with corn chips.

The Kantar Media UK TGI Shopper describes seven mutually-exclusive archetypes of grocery shoppers – which one are you?

Convenience Kings are driven by convenience in general; locality, opening hours, parking, ease of use etc.

Ethical Empathisers are driven by ethical considerations such as Fair Trade, animal welfare, and protection of the environment.

Accustomed Acquirers are driven by routine, have a narrow brand repertoire, are more likely to be sole shoppers and tend to stick to tried and tested products/brands.

Promiscuous Purchasers are driven by value, are bargain hunters, have large brand repertoires, and don’t like the idea of sticking to only a few brands.

Quality Crusaders are driven by superior quality and are happy to pay a premium for it.

Conscious Connoisseurs are savvy and passionate shoppers who gain food knowledge from magazines, professionals and word of mouth, and they read ingredients and labels.

Strategic Savers are driven by the lowest price to meet a strict budget, and are attracted by sales and promotions, special offers and loyalty schemes.

Have you ever wondered what a serving size means? As a guide, a serving is the amount of food you can comfortably fit into the palm of your hand.

Therefore, little hands = a smaller serving size.

Here are some serving sizes which come from the Ministry of Health (2005) Eating for Healthy Adult New Zealanders, Code 1518. Vegetables are cooked except for those marked* which are raw.

Eat more vegetables like broccoli, carrots, capsicums, sweet potatoes, and spinach is the latest message to Australians.

The National Health and Medical Research Council (NHMRC) advises Australians about the types and amounts of foods needed to maintain a healthy diet and reduce the risk of lifestyle-related disease.

Every day drink plenty of water and enjoy a wide variety of nutritious foods chosen from these five groups:

• Plenty of vegetables, including different types and colours, and include legumes/beans
• Fruit
• Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

To download a brochure about the benefits of eating different coloured vegetables go to http://www.vegetables.co.nz/resources/1files/pdf/leaflet_eatcolours.pdf

Vegetable popsicles are very refreshing at any time of the year.

Carrot and orange popsicles

Makes 5-6

1½ cups cooked carrots
1 cup orange juice
½ cup carrot cooking liquor

Place all ingredients in a food processor and blend until smooth. Place in popsicle moulds and freeze for about 8 hours or until frozen.

Cucumber and lemon popsicles

Makes 5-6

1 cup water
½ cup sugar
1 telegraph cucumber, peeled and deseeded
1 Tbsp fresh lemon juice

Heat water in a pan, add sugar and stir until dissolved. Cool.
Place sugar water, cucumber and lemon juice in a blender and process until smooth. Place in popsicle moulds and freeze for about 8 hours or until frozen.

Variation: Freeze the mixture in ice cube trays. Place in a glass and pour chilled sparkling water over.