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Gill Swan Nutrition, New Milton (2025)

25/11/2025

30+ Plant Foods – Borlotti Beans

Cargamanto beans originated in the Andes where they were a staple food and were also used to make jewellery and rosary beads. They were brought to Europe in the 1500s. They have become a culinary staple in Italy as borlotti beans and in Portugal as catarino beans.

Although high in protein, they are not considered a complete protein because they only have low levels of methionine. Borlotti beans are high in B1, B2 and folate and also contain B3, B5 and B6. They are a good source of iron, copper, phosphorous, manganese, magnesium, potassium, zinc, calcium and selenium. They are high in fibre. Their phytonutrients are anti-inflammatory and antioxidant. They support heart and gut health.

Uncooked, borlotti beans are a beige colour with a spattering of reddish-pink markings. When cooked, they lose their colourful speckles. They are a key ingredient in Bandeja Paisa, a traditional Columbian dish. They can be served as a side dish or added to salads, soups, stews, casseroles, feijoadas and tacos.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

18/11/2025

30+ Plant Foods – Cacao

The sweet pulp around cacao beans is thought to have been eaten for more than 5,000 years, in Ecuador. The Olmecs, Mayans and Aztecs fermented cacao and spices into a drink and used it for religious and medicinal purposes and even as currency. The Mayans believed that humans were made of divine blood, corn and cacao.

Cacao arrived in Europe in the 16th century where sweeteners were added to it. Fry’s of Bristol are credited with making the first solid chocolate bar in 1847.

Cacao is high in copper and a source of vitamin K, manganese, magnesium, zinc, potassium, selenium and iron. It contains omega 9 and stearic acid, a saturated fat that doesn’t adversely affect cholesterol levels. Its phytonutrients are anti-inflammatory and antioxidant. It is cardioprotective and triggers the release of endorphins, serotonin and anandamide (the bliss neurotransmitter).

Chocolate with a high percentage of cacao has health benefits. Most chocolate bars, however, are high in sugar and saturated and trans fats. These can contribute to tooth decay, obesity, diabetes and inflammation.

Cacao can be made into chocolate, added to cookies, cakes, puddings, porridge, yoghurt and breakfast cereals. It can be added to shakes or made into hot chocolate. It can be added to savoury dishes such as stews, chillies, moles and barbecue sauces.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

04/11/2025

30+ Plant Foods – Amaranth

Spanish conquistadors threatened to chop off the hands or execute any indigenous people growing amaranth. They saw its use in spiritual practice as a threat to Christianity. In response, seeds were preserved and secretly grown. In 1960s Guatemala, amaranth was threatened again during the state suppression of the Mayan people and culture. Once again, seeds were hidden in glass jars under floorboards and buried in fields. Today it is still a niche crop in Central America while China and India dominate the export market.

Amaranth is considered a complete protein because it contains all nine essential amino acids. It is high in manganese and has good levels of copper, magnesium, phosphorous, iron, selenium and fibre. It also contains zinc, calcium, potassium, B1, B2, B3, B6 and B9. Its phytonutrients are anti-inflammatory and antioxidant. They are cardio and neuroprotective.

Amaranth can be made into porridge or added to overnight oats. It can be eaten like rice and used in risottos, tabboulehs, stews, salads and stuffed peppers. Amaranth flour can be used with other flours to bake bread, cookies, cakes and pancakes. The flour is gluten-free. The flour can also be used to thicken sauces.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

28/10/2025

30+ Plant Foods – Pistachios

In Iran, they’re considered the ‘smiling nut,’ in China, they’re the ‘happy nut,’ in India, they’re the ‘hot nut’ and in California, they’re ‘green gold.’ The name pistachio comes from the Persian/Farsi word, pistake. Cultivation originated in Mesopotamia and Central Asia. Today the biggest producers are Iran and the US.

They get their green colour from chlorophyll and the carotenoids lutein and zeaxanthin.

Pistachios are considered a complete protein because they contain all nine essential amino acids in significant amounts. They are high in B6 and contain vitamin C and precursors for Vitamins A and E. They contain phosphorous, magnesium, potassium, copper and fibre. Their phytonutrients are anti-inflammatory and antioxidant. They support digestive health and eye health. They are low in calories compared to other nuts. Studies have shown they can help regulate blood glucose levels. Their plant sterols can inhibit cholesterol absorption. However, eating lots of salted pistachios may have a detrimental effect on blood pressure.

Pistachios are eaten as snacks, as baklava, in nougat, ice-cream, tiramisu, cakes and cookies and as toppings for desserts. They can also be added to salads and savoury dishes such as pilau.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

28/10/2025

30+ Plant Foods – Figs

Figs are thought to have been the first food to be domesticated. There is evidence that they were cultivated more than 11,000 years ago in the West Bank of Palestine.

Many scholars think the apple tree in the Garden of Eden was a mistranslation of a fig tree. This fits with Adam and Eve making clothes out of fig leaves to cover their nakedness. Michelangelo’s painting, in the Sistine Chapel, has a fig tree rather than an apple tree.

Figs grow inside out. Inside a fig is a collection of flowers. Consequently, the fig requires a specialist pollinator, the fig wasp, which enters the fig through a small hole at the bottom. The female wasp lays eggs in a male fig. She then usually dies inside the fig. The young males hatch first and impregnate the young females before they are hatched. The males die while the females pick up pollen and find a new fig which they pollinate and lay eggs in. Enzymes in the figs break down the bodies of the dead wasps.

If you don’t like the idea of dead wasp figs, there are many varieties that are parthenocarpic. This means growth of the fruit is stimulated by plant hormones rather than pollination and fertilisation.

Figs contain B vitamins, vitamins C and K, copper, manganese, potassium, magnesium, calcium and iron. They are a good source of fibre. Their phytonutrients are anti-inflammatory and antioxidant. They can help with hormone balance and heart, vascular and digestive health. Syrup of figs has traditionally been used as a laxative.

Figs can be eaten raw or grilled or roasted. They can be added to salads, tarts, cookies, cakes and smoothies. They can be made into compotes, chutneys or ice-cream.

For more information and in-depth, personalised nutritional advice or plans - www.gillswannutrition.co.uk

28/10/2025

30+ Chia seeds

Chia is the Mayan word for strength. Aztec warriors consumed chia to enhance their energy and endurance. The Raramuri (lightning-footed people) of Mexico’s Copper Canyon, known for their extraordinary abilities in ultramarathons, attribute their success to a chia-based drink.

Chia is a type of sage originating in Central America. It has been used for millennia as food, a spiritual offering, as glue and gloss and as medicine. It was used as a poultice for wounds, skin rashes and joint pain and also for digestive issues.

Chia contains all nine essential amino acids and so is considered a complete protein. This means chia can help build and repair tissue and make enzymes, hormones and antibodies. It is high in B1, B3, manganese, copper, selenium, magnesium, phosphorous, calcium, iron, zinc and fibre. It is also a source of vitamins E, B2, folate and potassium. It is a good source of Omega 3. Its phytonutrients are anti-inflammatory and antioxidant. It supports heart, gut and bone health.

Chia seeds can be sprinkled onto salads, yoghurt and oats or added to smoothies, energy balls, cakes and bread. It can be made into chia pudding (chia seeds, milk, optional sweetener) and jam (stewed fruit, chia seeds, optional sweetener). Soaked chia seeds can be used as an egg substitute in baking.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

28/10/2025

30+ Plant Foods – Radish

Ancient Egyptian labourers were sometimes paid in radishes (and onions and garlic). Green radishes were valued as ornaments during China’s Shang dynasty. Mexico’s Noche de Rabanos (night of the radishes) is a radish carving competition held on December 23rd.

Radishes are diverse in shape and colour. They range from the familiar red globe through the black/nero tondo, watermelon, green luobo and red king to the daikon/mooli which can be white, purple, red or green.

The longest ever radish, according to the Guiness Book of Records, was over 7m long and was a variety of daikon/mooli grown in the Midlands. The heaviest ever radish was grown in Japan and was a Sakurajima daikon. It weighed almost 46kg.

Radishes are 95% water. They are a good source of vitamin C and also contain B6, folate, potassium, manganese, calcium and fibre. Their phytonutrients are anti-inflammatory and antioxidant and support detoxification. They support heart, gut and skin health. Radish tops are also edible and are a source of vitamins C, K, potassium, magnesium and iron. However, they also contain goitrogens which can block iodine absorption and impair thyroid function.

Radishes are often eaten raw in salads, but they can also be fermented in kimchi or pickled. They can be roasted or added to stir-fries, curries, soups and stews. Radish greens can be eaten in salads, added to other dishes or used to make pesto.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

21/10/2025

30+ Plant foods – Kiwi

Yang Tao (sunny peach) was first cultivated by China’s Song dynasty. Its seeds were taken to New Zealand in 1904 where, originally, it was known as Chinese gooseberry. It was rebranded as ‘kiwi’ in the 1950s. This was to boost international sales and promote it as a ‘kiwi’ product. It was named for its resemblance to the iconic flightless bird, the kiwi.

Kiwi is very high in vitamin C – just one provides 60-70% of the RDA. It is a good source of vitamins E, K, folate and fibre. It also contains B1, B2, B6, choline, potassium, calcium, magnesium and copper. Its phytonutrients are anti-inflammatory, antioxidant and support digestive, cardio and eye health. Eating the skin is controversial but those of us who don’t mind the rough texture get extra helpings of fibre and nutrients. However, kiwi skin is also high in oxalates and should be avoided by people with a history of kidney stones.

It can be eaten with the skin, from the skin, peeled or in salads, smoothies, ice cream, tarts, cakes, jams and chutneys.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

17/10/2025

30+ Plant Foods – Oats

First cultivated in the Middle East, oats spread further north where they flourished in cooler, wetter climates. Oats became a staple food in Scotland and, traditionally, they were used to protect people, and especially infants, from faeries. People would carry oatmeal in their pockets, put it on their children’s heads at All Hallows and scatter oatcake around the house of a newborn.

The high starchy, glutinous content means they can be used as glue additives. They are also used in body washes, shampoos and creams. Oat humectants, antioxidants, lipids and vitamin E all support skin health. Oat poultices can be soothing for eczema, psoriasis and other skin conditions.

Oats are a good source of vitamin E, B vitamins and fibre. They are also a source of calcium and iron. Phytonutrients in oats are anti-inflammatory and antioxidant. They support skin and cardiovascular health and healthy blood sugar levels.

Oats are traditionally a breakfast food, e.g. porridge, muesli, granola and overnight oats. They are used in bannock, bread, flapjacks, cakes, cookies, pancakes and energy balls. They can also be added to soups, patties and burgers.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

14/10/2025

30+ Plant Foods – Pomegranate

Australians traditionally call Brits ‘poms’ because of their tendency to redden in the sun, like a pomegranate.

The Greek myth that explains the seasons involves the seeds of the pomegranate. Zeus’ daughter, Persephone, was abducted by Hades, the king of the underworld. Persephone’s mother, Demeter, was the goddess of agriculture and her grief caused the crops to fail. It was agreed that Persephone could return to Demeter for part of the year – spring and summer. However, because she had eaten six pomegranate seeds in the underworld, she had to return there for six months a year thus triggering Demeter’s grief and winter.

Pomegranates are high in Vitamins C and K as well as folate, magnesium, potassium and fibre. Their phytonutrients are anti-inflammatory antioxidant. They are cancer protective and support healthy cholesterol levels. Many ancient cultures used them medicinally for digestive health, parasites, and ulcers.

Pomegranate can be consumed as juice, made into molasses or added to salads, yogurt, desserts and curries. The peel can be used for tea or as a dye.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

10/10/2025

30+ Plant Foods – Kale

The Halloween tradition of ‘kail’ divination used to take place in Scotland and Ireland. Young people would pick a stalk of kale in the dark. The kale’s appearance and amount of soil on the roots was said to reflect the appearance and wealth of their future spouse.

Kale originated in the Eastern Mediterranean but adapted well to colder climates as it spread further north. Varieties such as Siberian kale are very hardy and frost sweetens the flavour. The word kale comes from the Scots word ‘kail’ meaning meal. A ‘kailyard’ is a kitchen garden.

Types of kale include curly, Cavolo Nero/Tuscan/dinosaur kale, Red Russian, scarlet and walking stick kale.

Kale is very high in vitamins K and C. It has good levels of vitamins A, B2 and folate. It also contains vitamins B1, B3 and E. It is a very good source of manganese and calcium. It contains potassium, iron, copper, zinc, magnesium and selenium. It is a very good source of fibre and so supports digestion. Its phytonutrients are anti-inflammatory and antioxidant and support detoxification and eye health

Kale leaves can be massaged with olive oil, lemon juice or apple cider vinegar and eaten raw in salads. They can be cooked as a side dish or added to soups, stews, casseroles, stir-fries, pastas and risottos. They can be mixed with mashed potato to make the traditional Irish dish, colcannon. They can be baked with oil and salt to make kale chips. They are a common ingredient in green smoothies. They can also be added to cakes and bread to add nutritional value and to give a vivid green colour.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

Gill Swan Nutrition

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