Wednesday, 1 February 2017

February 2015: should I take supplements?


SHOULD I TAKE SUPPLEMENTS?







No. If you are regularly eating locally grown food, which has not been sent all over the world and then kept on the shelves for ages, ideally organic, you needn’t take supplements at all.
Unless, maybe, if:
you are old,
or suffer from some form of malabsorption,
or you are pregnant,
or you never get outside [1],
or maybe you are recovering from an illness,
or desperately warding one off,
or you are taking certain medications [2],
or are often very stressed. 
you take sugar, which depletes vitamins and minerals [3]
and/or lots of coffee, which does the same. [4]
That makes all of us?
Not really - and there are major drawbacks to getting your nutrients artificially. 

When you get your vits/mins from whole foods, it is very hard indeed to go over the top. But when you get them from supplements, you easily get too many. Taking too much of, say, magnesium, calcium or vitamin D, is as bad as taking too little and can cause serious trouble. [5] Always start with the lowest dose. 

Many vitamins and minerals interact: if you take supplements of one, you may decrease absorption of another. Whereas natural food provides a whole array of nutrients, geared to work together to supply you exactly with what you need, and help you absorb it. [6]

If you do decide that your intake needs a boost, it’s important to get the right supplements. Here are some websites to help - they are all American, but so far I have not been able to find decent advise in this respect which is not linked to a particular supplier. It is my experience though that, in general,  unfortunately it’s best to go for the expensive ones! 

PS For fitness nerds, http://www.nerdfitness.com/blog/2014/03/27/what-supplements-should-i-take/ gives extensive and trustworthy information, though, again, geared for the US.
PPS: A new company delivers 'organic or locally grown fruit and veg to customers in Chard and surroundings. Give them a try! See www.facebook.com/rootsofchard.


TO SOW/PLANT (outdoors):
If the weather is suitable: garlic, broad beans, spring onions, shallots, early peas, carrots, parsnips, green/red cabbage, onion sets. Apple trees, if the weather isn't too severe and the ground not waterlogged or frozen.

TO EAT:
Veg: beet, purple sprouting broccoli, brussels, cabbage, carrots, chard, celeriac, kale, cavolo nero, leek, parsnip, potato, pumpkin, rocket, spinach, swede, turnip, jerusalem artichoke, chicory, corn salad, endive, kohlrabi, salsify, winter purslane.
Meat: goose, mallard, partridge, pheasant, venison.
Fish: bib, cockles, crab, dab, flounder, lobster, mackerel, oysters, pollack, scallops, seabass, whiting.

RECIPES

LENTIL KALE SOUP
240ml chopped onion, 2.4l water or stock, 240ml dried brown lentils, about 450g potatoes cut into cubes, 2-4 sliced carrots, 100-200g kale, weighed after you have removed the thick stems; sausages, seasoning, mint.
Chop the kale finely. Cook onion with the sausages, stir until onion is tender. Heat water/stock, add lentils and simmer for 30-60 mins until lentils soft but not mushy. Stir in potatoes and carrots, simmer for 15 mins. Add sausage-onion mixture. Stir in kale 5 mins before serving. With whole grain bread.


BRUSSELS SPROUTS and HAZELNUT BUTTER, serves two.
20g chopped hazelnuts, 20g softened butter, 300g brussels sprouts, salt + black pepper.
Dry fry nuts until golden. Mix into softened butter. Cook sprouts in salted water until done to your liking. Drain, mix with hazelnut butter, season.

POTATO-CHESTNUT and CELERIAC PUREE
700g floury potatoes cut into 2.5cm pieces, 225g chopped celeriac or sliced celery, 170g cooked chestnuts, 1 large chopped onion, 1½ tblsp butter, 500ml water, celery leaves to garnish.
Saut√© onion in half the butter until soft, add celeriac, potatoes, chestnuts water. Simmer covered for 15-20 minutes, or until the veg are very tender. Drain, reserve the liquid, mash.  Stir in the remaining butter, season, and enough of the cooking liquid to achieve the desired consistency. Garnish with celery leaves. This is delicious accompanied by fried slices of cooking apple. 
VEGETARIAN KALE HASH with CASHEWS and BRIE (plain cheddar will work too) 
600g kale after taking out hard nerves, 1k potatoes, 150g unsalted cashew nuts, 200g Brie, salt, milk, lots of butter. 
Clean potatoes and cut up. Wash kale, take out nerves, cut finely. Bring water to the boil, add potatoes, put kale on top, with some butter and salt. Turn heat down, simmer for 20 mins until the potatoes are soft, drain. Grease oven dish. Cut brie in slices of ab.1 cm. Mix in nuts, put in dish, spread brie on top. Put in preheated oven (180°C) for 15 mins until brie has melted. 

WINTER VEGETABLE PASTA with WHITE WINE and CHEESE 6 servings

200g (butternut) squash cut into 1cm cubes, 150g young kale coarsely chopped, 2 large diced carrots, 225g wholewheat linguine, 2 tblsp olive oil, 3 chopped garlic cloves, 3 sliced shallots or 1 onion, thyme, 240ml white wine, 240g grated mature cheese, salt, pepper.
Cook pasta in salted water until al dente. Saut√© shallot, garlic, squash, and carrots, in oil, covered, until soft, ab. 7 mins. Add thyme, season. Add kale, cover, cook until kale wilts down, 2 mins or longer. Add wine, cook for 5 mins, let it reduce. Season. Add pasta, 40ml of the cooking water, and 180g cheese. Stir. Top with remaining cheese.

CABBAGE, APPLE  and RAISIN DELIGHT
1.2l chopped green cabbage, 4 cubed apples, 120ml raisins, 120ml chopped walnuts, (60ml ground flax seed), cinnamon, 240ml water.
Put everything in a pan and cook on low heat for 15 mins. You could add 1/2 cup of chopped onion and some curry powder.

WHITING (or other white fish) with COCONUT and APPLE SAUCE 
675g whiting fillets, 75 g creamed/shredded coconut; 2 cooking apples; 1 large chopped onion, 1 tsp salt; 300 ml water; 2 tsp curry; 2 tsp coriander; 2 tblsp oil; 1 tsp cumin, seasoning.
Softly fry onion in oil mins until soft. Peel, core and slice apples into pan. Add coconut, salt, water, curry, coriander and cumin. Bring to boil, cover and simmer for 20 mins, stirring occasionally. Season. Cut fish into large chunks, add to sauce and simmer uncovered for 10 mins until it flakes easily. You may have to add a little bit more water. Serve with some grain (like bulgur, millet, rice) mixed with peas.


SPICED APPLE and BEETROOT CAKE
300g grated cooked beet, 300g diced cooking apples, 100g cream cheese, 185g self-raising flour; 2 tsp cinnamon, 2 tsp nutmeg, 200g brown sugar; 185g melted/cooled butter, 3 eggs, honey, softened butter. 
Sift flour, spices, sugar. Whisk eggs and butter, add grated beet. Add to dry ingredients, stir in gently. Add apple, stir again. Grease cake tin, pour in the mix. Bake at 180° for 20-25 minutes, until a skewer comes out clean. Cool. Mix cream cheese, softened butter, honey and vanilla extract or something like that. Smear on, decorate with apple slices if you like. 



[1] Vitamin D is considered very important these days. So don’t always cover up, or slash on the sunscreen. For sunscreen-in-your-food, see Thought for Food April '14 (in the drop down menu on the right hand side). And there is always the oily fish!
[2] They can change how your body processes nutrients. Ask your doctor. 
[5] Email me for info if you're interested.


NEXT MONTH: NINE CHEAP, LOCAL AND SEASONAL FOODS.