The Benefits of Organic Food

With the desire to lead a healthy lifestyle growing rapidly, it seems that everyone is talking about organic foods. So is it just a status symbol? Or is organic food really the way we should be going?

WHAT IS ORGANIC FOOD?

Organic means higher levels of animal welfare, lower levels of pesticides, no manufactured herbicides or artificial fertilisers and more environmentally sustainable management of the land and natural environment. Organic food is considered not only to taste better but it has also been proven to have greater health benefits for the body.

WHY GO ORGANIC?

Environmentally Friendly
Organic farming is a sustainable use of land and resources. Produced with natural fertilisers from plants, less energy and more respect for animals that provide it, organic farming means higher levels of animal welfare, lower levels of pesticides, no weed-killers or artificial fertilisers and more environmentally sustainable management of the land and natural environment. Organic farming creates a healthy living soil with crop varieties being selected for their natural resistance to particular pests and diseases, with the aim of reducing or avoiding disease problems and the need to control them with chemical inputs.  A mixed farming approach with crop rotations helps break cycles of pests and disease and builds fertility in the soil.
Organically raised animals are NOT given antibiotics, growth hormones, or fed animal by products. In addition, the animals are given more space to move around and access to the outdoors, both of which help to keep the animals more happy and healthy.
Organic farming offers the best, currently available, practical model for reducing greenhouse gas emissions in agriculture. If organic farming was common practice in the UK, we could offset at least 23% of the UK agriculture’s greenhouse gas emissions through the soil alone!  

Better For Your Body
Even if you wash your produce, you cannot remove all of the pesticides widely used in conventional agriculture. These harmful chemicals can seriously affect your immune system and have been proven to contain cancer-causing properties.
Organic meat and milk are richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 per cent higher in organic meat and milk than in conventionally raised versions.
This may be because organic milk and beef come from cattle that graze on a natural diet of grass, while conventional meat and milk usually comes from animals fed with grain.
Researchers have found that organic foods have higher concentrations of a range of antioxidants such as flavonoids that contain anti-inflammatory properties to boost the immune system and gut health.
It is also said that fat burning compounds are 12% higher in organic food than conventional crops.

GMO Free
Organic food is also GMO-free. But what are GMOs?
Genetically Modified Organisms or Genetically Engineered (GE) foods, are plants or animals whose DNA has been tampered with, most commonly in order to be resistant to pesticides. The question of GMOs is a complicated one though and there are pros and cons.  Did you know that Dutch growers in the late 16th Century took strains of purple carrots and turned them into the orange ones we have today?  It is thought they grew in popularity due to The House of / William of Orange!  Genetically modifying our crops has led to greater yields making us able to feed ourselves more effectively.  But it has also led to a higher increase in allergies and food intolerances.

TASTE AND APPEARANCE
Although it is difficult to prove or disprove whether or not organic foods taste better than conventional foods - as each of us responds to the flavour of foods in such different ways, many food experts and chefs believe that organic food not only looks but tastes better. It makes sense that food would taste better when raised in harmony with nature as well as being more vibrant in colour and higher in nutrition.

READY TO MAKE THE SWAP?
Making your entire shopping list organic may be a little excessive.  Let's face it, it's not cheap. But like anything, it doesn't have to be all or nothing!  Here are a few simple changes you could start with ...

Buying Organic Tips:
- Plan out your meals for the week according to your budget
- Make your own granola, kale chips, juices or smoothies with organic ingredients rather than buying them expensively ready made.
- Use your freezer. Don’t waste food by letting it go bad! You can freeze fresh produce or leftovers to reduce waste and save money.
- Buy locally. Buying from your local farmers market or organic supermarket can be significantly cheaper than food shipped from miles away and helps to ensure that the quality of the produce is trustworthy.
- Reduce meat and dairy consumption if you cannot afford organic. This will not only benefit your wallet but also your overall heath and impact on the environment.
 -Buy in season. Fruits and vegetables are cheapest and freshest when they are in season.

If you want to start buying some organic food, these fruits & veg are a good place starting point, as they are treated with more chemicals than others:
•Apples
•Peaches
•Nectarines
•Strawberries
•Grapes
•Celery
•Spinach
•Peppers
•Cucumbers
•Cherry tomatoes
•Sugar snap peas
•Potatoes
•Kale

Remember to read food labels carefully– The word ‘organic’ has become quite popular as a marketing tool. EU-wide rules require organic foods to be approved by an organic certification body, which carries out regular inspections to ensure the food meets a strict set of detailed regulations.

At the next Fare Healthy in February, we will be working the Soil Association - they are the gold standard of organic labelling.  As well as certifying organic products, they are a charity supporting farmers and growers across the country.

With thanks to Mica Francis Angel for her help with this post and Daisy Osborne for illustrating it so beautifully.

SUPERFOODS: Fare Healthy Style ㄨ SWEET POTATOES

The rise of the sweet potato as a healthy icon is well known. Lower in resistant starch, high in beta-carotenes, vitamin A and dietary fibre, these bad boys will fill you up quicker, satisfy any sweet cravings and bring a whole host of nutritional benefits to your diet. Sweet potatoes carry with them anti-inflammatory, anti-oxidant, even anti-bacterial and anti-fungal properties and help to regulate blood sugar levels in spite of their sweetness.

The sweet potato and potato are, in fact, botanically barely related. Though they both originated in Central and South America, potatoes are from the Nightshade family, along with tomatoes, peppers, aubergines and deadly nightshade, the evil step-mother of the family.  (In fact not many people know that potatoes themselves are poisonous when they turn green).

But in contrast, sweet potatoes are part of the Bindweed family, and their leaves are both delicious and nutritious. Both families are, however, prolific, with over 4,000 varieties of potato and 5,000 of sweet potato, their flesh in beautiful colours ranging from white to orange to purple.  Our mushy, orange ones are just the tip of the iceberg - but fear not we’re in a strong spud position.  The paler sweet potatoes are much lower in vitamins. In fact, a group of African plant scientists have bred a fortified sweet potato – starchier like the pale ones to appeal to African tastes, but higher in beta-carotene, and orange like ours, to try and combat high rates of child malnutrition and blindness in Sub-Saharan Africa.

Having spent a long time perfecting the perfect, crispy, baked sweet potato chip, we can share our intel with you!  The trick is to toss them in corn flour before cooking as it draws the sugar out.  And then polenta too.  Do not over crowd the roasting tin – none of them should touch.  Not so easy when you’re catering for 200 people!  Lastly, leave them in the oven with the door open so they crisp up even further.  Just don’t cook them too high as the sugar content makes them burn easily.  This is an amazing alternative to regular fries - especially for kids!

FARE HEALTHY EXPLAINS ㄨ KEFIR

Fermented foods are having a bit of a moment in the natural health community and Kefir is happily one that people are beginning to discover. We asked our friends at Little Bird Kefir to explain exactly what people are getting excited about ...

"Simply put, kefir is the best-kept secret in nutrition. This high-powered probiotic milk drink contains billions of gut-friendly bacteria in just one serving - several times more powerful than most other products touted as being good for your tummy.

It’s made by fermenting milk with kefir grains, a kind of live culture (think yeast). The result is a creamy, thick beverage similar to drinking yoghurt that has been enjoyed by people across Eastern Europe, Asia and South America for thousands of years."

It is also said to be incredibly beneficial for overall gut health and digestion, alleviating intestinal disorders as well as regulating metabolism through improved digestion.

Discovered centuries ago by nomadic shepherds living on the slopes of North Caucasus Mountains, Kefir has long been a popular drink across Eastern Europe. More recently, kefir has rapidly gained popularity across the UK, Europe and USA making its way from niche grocers and speciality shops into major supermarkets around the country.

Here, Little Bird Kefir tell us a little more about the powerful probiotic and why we should be drinking it.
 

What are the health benefits of kefir?

Your gut is alive. Inside it’s like a microcosm of life, supporting 100 trillion micro-organisms. How awesome is that?

As part of this galaxy of organisms is good bacteria. These are considered ‘good’ because they are responsible for a healthy gut and digestion, but that’s not all. We know they affect our metabolism, immunity and even mood. Poor diet and lifestyle choices can harm our levels of good bacteria and have a damaging effect on health.

The good news is that you can restore healthy stomach bacteria by including probiotics - foods with live cultures - to your diet. Kefir is a powerful probiotic food that restores healthy bacteria in your gut, and is arguably one of the most powerful probiotics of all.

kefir versus yoghurt?

Kefir looks and tastes similar to yoghurt, but that’s where comparisons end. When deciding which probiotic to take, kefir beats yoghurt every time.

Kefir:

- has up to five times the levels of gut-friendly bacteria than yoghurt
- has around 30-50 different strains of good bacteria (yoghurt has 2-3)
- is suitable for many people with mild lactose intolerance

Kefir health benefits list

Scientists are still discovering new ways that a healthy gut flora (the collective name for the good bacteria) helps us fight disease, stay happy and manage weight. There’s already a strong case for drinking kefir for health…

Immune system

80% of your immune system is located in your gut. It’s the reason that taking antibiotics makes us feel run down, and can lead to a relapse of illness. So by restoring a healthy balance in the gut you’re doing your immunity a big favour.

Bloating and gas

Bloating isn’t just annoying and embarrassing - it can be downright painful. Many people live with this discomfort day-to-day believing it to be unavoidable. Now we know that bloating can be reduced not only by identifying food intolerances, but by keeping the balance of bacteria in our gut in check.

Weight loss and metabolism

Studies in animals have proven that gut bacteria affect and drive obesity. Supplementing a healthy diet high in fibre and low in refined sugars, with a quality probiotic could boost your metabolism and support people trying to lose weight.

Acne and skin

An increasing number of skincare specialists and dermatologists link skin problems to underlying issues linked to the gut. This seems to be borne out by scientific studies, including one highlighting that acne sufferers are far more likely to suffer bloating and indigestion. Do your face a favour and look after your tummy!

Depression and mood

You may be beginning to wonder what ISN’T affected by the delicate balance of bacteria in your gut! An emerging and fascinating area of scientific research explores the link between the gut and its microcosm of bacteria and other organisms - and the brain. Scientists are discovering that the make-up of these bacteria can affect hormonal responses, and as a result, brain chemistry. Studies of long-time IBS sufferers have shown an increased likelihood of experiencing anxiety and mild depression.

Did you know that "kefir" means "feel good" in Turkish?  Well that just about sums this up nicely!  Just drink it straight up, or eat it for breakfast with granola and fresh fruit.

SUPERFOODS: Fare Healthy Style ㄨ THE STRAWBERRY

Over the last few years, we’ve all witnessed the rise of the ‘superfood’ and the vast array of nutritional benefits that they can bring to our diet. From Chia Seeds to Goji Berries or Spirulina, there are a wealth of recently discovered ingredients that can aid us in our desire to cultivate increasingly healthy and balanced lifestyles.

However, we at Fare Healthy wonder whether these newly available, often exotic and exciting ingredients have distracted us from some of our more homegrown crops. While we can undoubtedly agree that having a healthy and balanced diet is a goal for us all, the scarcity and expense of some of these superfoods means that sometimes it feels harder to be a part of the well-being movement than it should be. We believe living a healthy lifestyle shouldn’t be hard at all!

With this in mind, we are refocusing our attention on some of the bounties nature has granted us a little closer to home.

With summer well and truly in bloom (alright, we’re still working on that), what better fruit to epitomize the season than the English strawberry. It frustrates me that imported strawberries are sold all year round – the quality of a Spaniard in January is nothing on the sweet and juicy plumpness of our own homegrown variety right now. Aside from the fact that strawberries are from the Rose family, I love them because of their easy-going nature and incredible versatility.

Did you know you can grow a strawberry literally anywhere and they will still turn out to be one of the most delicious berries on the planet? Under brambles in fields in the countryside, tiny allotments in the suburbs, even window boxes in the city, a home-grown strawberry is a little piece of deliciousness that anyone can get their hands on. I have a friend who even successfully grew a batch in a dustbin lid.

And they’re good for you too! Strawberries are full of Vitamin C, the immunity boosting anti-oxidant – just one bowl contains your entire daily requirement. As well as fighting the big diseases like cancer, the ellagic acid (a naturally occurring phytochemical) found in strawberries helps keep your eyes healthy, your skin wrinkle-free (result!) and your heart ticking perfectly. They’re also full of fibre that gives us a not only a healthy digestion but also slows the body’s absorption of sugar. So we can enjoy their sweetness without worrying about the sugar content too much. Well played, strawberry. Well played.

Let us not forget the humble strawberry. It is not just a delicious fruit, a treat for children and adults alike, the quintessentially British icon, it is also very much a super food in it’s own right. Easy to grow, even easier to eat, the strawberry has a whole host of health benefits that cannot be ignored. Far from being just a raw ingredient, strawberries can also be used in anything from soups to salads. Why not try pickling them in balsamic vinegar and serve with goat’s cheese or feta and the summer’s finest garden peas? The possibilities really are endless. As another home-grown hero of ours, John Lennon once perfectly said, ‘Strawberry fields is anywhere you want to go.’ 

HEALTHY CHOCOLATE CRISPIES BY DOISY & DAM

Back in May, on the hottest day of the year, we were very lucky to be able to host Afternoon Tea, complete with meditation from Shona Vertue, at the beautiful Detox Kitchen ...

We got our bake on with Lily Simpson from The Detox Kitchen, Serena Whitefield of gluten-free bakery Pearl & Groove & chocolatiers Doisy & Dam.

Lily hosted a 20 minute master class in Raw salted caramel millionaire shortbreads, whilst Serena demonstrated how to bake and ice the best sugar free cakes around.  

Ed from Doisy & Dam gave people free rein with melting their delish chocolate and making their own batch of chocolate crispies, choosing from bowls of yummy, nutritious ingredients.

SUPERFOOD CHOCOLATE CRISPIES
By Doisy & Dam
 

Ingredients

• 120g Doisy and Dam Dark Choc of your choosing (we think our Maca bar works as a great base)
• 1 1/2 cups of puffed quinoa/buckwheat/brown rice
• 35ml melted coconut oil

Additional extras of your choosing:

• Handful Goji berries soaked in water
• Few drops Vanilla extract
• Splodge Maple Syrup or honey
• Handful Chopped dates
• Unsweetened desiccated coconut
• 1/4 cup Cacao nibs
• Tsp Spirulina/Baobab /Maca powder
• Pinch himalayan pink salt

Method

• Set a bowl over a saucepan of simmering water (ensure the bowl isn’t touching the water). Break up the choc and pop it in the bowl along with the coconut oil, allow to melt, stirring occasionally.
• Once it’s all melted together take the bowl off the heat and add in your additional extras. If adding maple/honey/vanilla make sure you taste as you add (horrible task I know) as quantities will vary depending on preference.
• Then add in your puffed grains (the can be a mixture of all 3 if you want). the quantity of grains needed will vary depending on which extras you’ve added. E.g. desiccated coconut will soak up some of the melted mixture so you’ll need less grains. What you are looking for is for everything to be nicely coated in the choc mixture so it’s glossy and delish looking. Too many grains and it they won’t stick together when set.
• Spoon in to your cupcake cases evenly to make 12
• Leave in the fridge to set
• Devour them all to yourself (or share if you must)

COOKING THEM HEALTHY: Rhubarb & Date Crumble

Our friends at Cooking Them Healthy have shared their latest crumble recipe with us - perfect when the kids are demanding pudding and you're stuck for inspo.   The authors of this blog, Georgie, a chef, and Jo, a nutritional therapist have combined their two passions to bring you a go-to-guide for your kids’ breakfast, lunch and dinner - along with advice and tips on what's sensibly healthy for your little ones.  Bring on FH3 where they'll be demoing all day in the Kids Zone!

RHUBARB AND DATE CRUMBLE

We like to use seasonal fruit and vegetables where we can, and rhubarb is in season in the UK from April to September (as well as forced rhubarb in January and February). It is a naturally sharp fruit so does require added sweetness – we have combined the rhubarb with dates and ginger and feel they compliment each other brilliantly.

This is a perfectly comforting pudding naturally packed with fibre and vitamin C, as well as energy boosting B vitamins from the oats and immune boosting ginger which is also wonderful for the digestive system and any unsettled tummies.

Prep time:  10 mins
Cook time:  45 mins
Total time:  55 mins
Serves: 6-8

INGREDIENTS

• 150g spelt flour
• 50g dark brown muscovado sugar or coconut sugar
• 100g butter or cold coconut oil, cut into small pieces
• 100g rolled oats
• 3 sticks rhubarb (approx 400g)
• 2 cm fresh ginger, grated
• 50g pitted dates, chopped
• 1-2 tbsp maple syrup (to taste)

INSTRUCTIONS

1. Preheat the oven to 180C.
2. Rub the butter or coconut oil through your finger tips with the spelt flour until it begins to disappear. (If using coconut oil this is harder so you really need it to be fridge cold to start with – if it becomes too hot and sticky just stop and put it in the fridge or freezer to cool down and then come back to it later).
3. Next stir in your sugar and oats.
4. Chop your rhubarb into pieces (approx 2-3 cm long) and mix together with the grated ginger, dates and syrup. Pour into an ovenproof dish and then sprinkle the crumble topping over the top to cover well.
5. Place into the oven and cook until bubbling around the edges and piping hot. The amount of time really depends on the size and depth of your dish (or dishes if you decide to do smaller portions). If its a shallow dish it can take just 20 minutes if deeper up to 45 or longer. The main thing is to look for the gorgeous bubbles around the edges.
6. Serve with natural yoghurt or fresh cream.

NOTES

If you have any leftover crumble topping it freezes brilliantly.

FARE HEALTHY 3 2017 DATE ANNOUNCEMENT!

We're over the moon to announce the date and venue for Fare Healthy 2017 - at London's iconic Truman Brewery on 3rd - 5th February. Seriously excited! 

This year the event will be held over 3 days with a Friday night opening party.

Tickets will go on sale in the Autumn.

If you are interested in selling a product at FH3, please don't hesitate to get in touch.

We can't wait to see you all there!