Tired? Eat beetroot. Bad skin? Munch on avocado: Nutritionist reveals the simple recipes that will instantly boost … – Daily Mail

• Rob Hobson is a nutritionist and co-author of the Detox Kitchen Bible
• Says olive oil reduces inflammation in the body, protecting our hearts
• Eating dark green vegetables and avoiding tea with meals beats fatigue
• Here he explains how choosing the right foods you can eat yourself well 

By

Rob Hobson For Mailonline

Published:
08:00 GMT, 2 July 2016

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Updated:
12:14 GMT, 2 July 2016

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Food has the ability to heal, nurture and protect our health, says nutritionist Rob Hobson

You are what you eat – so can you eat yourself well?

Absolutely. Food has the ability to heal, nurture and protect your health.

Indeed, diet has been shown to be a major factor in longevity and, more importantly, the number of healthy years lived.

Two thirds of us are now overweight or obese, which is a major risk factor for a whole raft of diseases including heart disease and cancer.

And food surveys show many of us are lacking in certain nutrients – which leads to a host of miserable symptoms such as tiredness and fatigue, poor digestion, poor heart health and dodgy skin.

In particular, many of don’t get enough fibre, or omega-3 (found in oily fish), both of which help protect against heart disease and certain cancers.

Women in particular are often deficient in magnesium and iron (nearly a quarter of women have an inadequate intake of iron) – both of which may impact on energy levels and fatigue.

Meanwhile 20 per cent of us are at risk of severe vitamin D deficiency, according to the National Diet and Nutrition Survey.

This is bad news for our bone health and may also be linked to depression and a weak immune system.

At the other end of the scale, removing certain foods from your diet can also help manage or relieve symptoms in a host of conditions such as high cholesterol, digestive issues and women’s health matters such as PMS and the menopause.

Roasted aubergine and pomegranate: A beautiful dish rich in vitamins B6 and C, folate, potassium, lycopene and fibre Salmon, green beans, orange and hazelnut salad: A wonderfully colourful dish rich in B vitamins, vitamins C, D and E, potassium, selenium, omega 3 and tryptophan Avocado and broad bean smash: Rich in vitamins B6, C and E, folate, potassium, beta-sitosterol, fibre Cajun chicken with avocado salad and mango salsa: This aromatic dish is rich in vitamins B2 (riboflavin), B3 (niacin), B6, C and E, folate, potassium, beta-carotene, tryptophan, beta-sitosterol and fibre Spelt and beetroot risotto: This light supper is rich in potassium, magnesium, iron, B vitamins and folate

Serves 4 -420 calories per serving 

Ingredients: 

1 tbsp extra virgin olive oil

1 large white onion, finely diced

2 garlic cloves, crushed

3 medium raw beetroots, peeled and cut into small ½ cm cubes

225g pearled spelt

1 large glass of dry white wine

600ml of chicken or vegetable stock

Small handful of sage, chopped

85g soft goats cheese (optional)

Method:

1. Heat the oil in a large non-stick pan.

2. Add the onion and garlic then cook gently over a low heat for 10 minutes.

3. Turn up the heat and add the beetroot and spelt then cook for a further 2 minutes.

4. Add the wine and stir for a minute or so until it has boiled away.

5. Add the stock and sage leaves then turn down the heat and simmer gently for about 25 minutes until the spelt is tender. You may need to add a little more water as the risotto should be a little wet.

6. Take off the heat and check for seasoning.

7. Serves the risotto between four small plates and top with goat’s cheese. 

Recipes taken from The Detox Kitchen Bible by Lily Simpson and Rob Hobson available from Amazon £14.29