Sunday 21st June 2026 here in the UK, and many other countries, we celebrate Father's Day. It is usually held on the third Sunday of June and is a day to honour fathers and father figures, such as grandfathers and fathers-in-law. Many people make a special effort to visit their fathers or to send them a card or gifts. More information can be read here
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Saturday, 20 June 2026
Happy Fathers Day and Happy Summer Solstice 2026
Sunday 21st June 2026 here in the UK, and many other countries, we celebrate Father's Day. It is usually held on the third Sunday of June and is a day to honour fathers and father figures, such as grandfathers and fathers-in-law. Many people make a special effort to visit their fathers or to send them a card or gifts. More information can be read here
Friday, 19 June 2026
Watermelon Tea-cup Salad ... perfect when the weather gets hot
"This dainty salad is a gorgeous, refreshing snack, light meal or post-meal enjoyment that will provide instant refreshment as well as a welcomed hit of hydration and nutrients. Watermelons are mostly water — about 92 percent — but every juicy bite has significant levels of vitamins A, B6 and C, as well as lycopene and beauty-boosting antioxidants that help keep your complexion glowing all summer long...
Ingredients
Serves 3
350 g (12 oz/2 cups) diced seedless watermelon
90 g (31/4 oz/2 cups) baby English spinach leaves
Small handful of mint leaves, torn or roughly chopped
1 large celery stalk, thinly sliced
1/2 red onion, thinly sliced
60 g (21/4 oz/ 1/2 cup) crumbled goat’s cheese
Dressing
1 tsp lemon juice
1 tsp lime juice
Handful of coriander (cilantro) leaves, chopped
130 g (41/2 oz/ 1/2 cup) sheep’s milk yogurt (available from supermarkets)
Celtic sea salt and freshly ground black pepper, to taste
Method
Whisk all the dressing ingredients together in a small bowl.
Combine the salad ingredients in a large bowl, then divide between three wide-mouthed teacups, mugs or bowls. Spoon the dressing on top and serve immediately.
Supercharged tip
Keep the salad and dressing separate until just before serving, then when you’re ready to eat spoon the dressing on top."
Image and recipe from Lee Holmes here
All the best Jan
Thursday, 18 June 2026
Did You Know ?
1. “Titanic” was the first movie to gross $1 billion at the box office and the first film to sell one million copies on DVD.
Originally constructed in 1831, the London Bridge began deteriorating in the 1960s, leading the City of London to sell it.
In 1963, American entrepreneur Robert P. McCulloch bought and dismantled the bridge, shipping it to Lake Havasu City in Arizona piece by piece. The reconstruction took three years to complete and opened as a tourist attraction on October 10, 1971.
Known as the stapes bone, this tiny bone is, on average, 0.09 × 0.11 inches (3 × 2.5 mm) in size.
The stapes bone can be found in the middle ear of humans and many other animals. It is vital in transferring vibrations from sounds into the inner ear.
That’s how important recycling is! In fact, recycling an aluminum can into a new one takes only 5% of the energy required to produce one normally.
The average person has the chance to recycle 25,000 cans in their lifetime – that’s 75,000 hours of television!
All the best Jan
Tuesday, 16 June 2026
'Eat Your Vegetables Day'
National Eat Your Vegetables Day takes place every year on 17 June. The day encourages people to add more vegetables to their plates and rediscover how versatile, colourful and delicious they can be. It falls in the middle of National Fresh Fruit and Vegetables Month in the United States, making mid-June a natural moment to focus on the produce aisle.
How to Celebrate National Eat Your Vegetables Day
This is a day built around action, and the best way to mark it is simply to eat more vegetables in ways you actually enjoy. Here are some ideas to get you started.
- Try a vegetable you have never cooked before – Pick up something unfamiliar from the shop, whether that is kohlrabi, romanesco or rainbow chard, and find a simple recipe to bring it to life.
- Build a meal around vegetables instead of meat – Make the vegetables the star of the plate rather than a side. A roasted vegetable traybake or a hearty vegetable curry can be just as satisfying as any meat dish.
- Visit a farmers market or pick-your-own farm – June produce is at its peak, so seek out fresh seasonal courgettes, broad beans, peas and salad leaves direct from the grower.
- Sneak vegetables into familiar favourites – Grate carrot into a bolognese, blend spinach into a smoothie, or add cauliflower to a mac and cheese. Small additions add up.
- Start a windowsill or garden veg patch – Even a single pot of tomatoes, herbs or salad leaves connects you to your food and gives you something to harvest later in the summer.
- Host a vegetable-themed dinner with friends – Ask everyone to bring a dish where vegetables take centre stage, then swap recipes and ideas around the table.
- Get children involved in the kitchen – Letting children wash, chop or arrange vegetables makes them far more likely to try them. Turn a plate of crudites into a colourful face or pattern.
- Batch-prep veg for the week ahead – Wash and chop a tray of peppers, carrots and broccoli so healthy options are ready to grab when hunger strikes.
What is National Eat Your Vegetables Day?
National Eat Your Vegetables Day is an informal food awareness day dedicated to encouraging people of all ages to eat more vegetables. It is a light-hearted nudge rather than a formal campaign, and there is no single governing organisation behind it. The day is observed mainly across the United States, though its message has spread well beyond, and it is embraced by home cooks, nutritionists, schools and health-conscious families alike.
When is National Eat Your Vegetables Day?
National Eat Your Vegetables Day is held on 17 June every year. In 2026 it falls on Wednesday, 17 June. The date is fixed and does not change from year to year, which makes it easy to remember and plan around. It sits neatly within National Fresh Fruit and Vegetables Month, observed throughout June.
The History of National Eat Your Vegetables Day
The exact origins of National Eat Your Vegetables Day are not documented, and no founder has ever been formally credited. The day is first referenced in a 1990 publication by the Celebration Calendar company, with print mentions of a June “Eat Your Vegetables Day” appearing from the early 2000s onwards. Like many modern food awareness days, it grew organically rather than through a single founding campaign.
Its spirit reaches back much further, however. A broader movement promoting vegetable consumption began gaining traction in the 1920s, as nutritionists and health experts started emphasising the value of a plant-rich diet. Vegetables themselves have nourished humans for millennia, from the root crops and brassicas of ancient agriculture to the vast variety available in shops today. The awareness day simply gives that long relationship a dedicated moment on the calendar.
Over the past two decades the day has gained momentum thanks to social media, food bloggers and health organisations who use it to share recipes, gardening tips and nutrition advice. It now serves as an annual reminder that eating well need not be complicated or joyless.
Fun Facts About National Eat Your Vegetables Day
- The day is first referenced in a 1990 Celebration Calendar publication, though its true origin remains unknown.
- It falls in the middle of National Fresh Fruit and Vegetables Month, observed across June in the United States.
- Botanically, many foods we treat as vegetables, including tomatoes, cucumbers and peppers, are actually fruits.
- The US Dietary Guidelines recommend adults eat between 2 and 3 cup-equivalents of vegetables each day.
- Despite the guidance, only around 1 in 10 American adults meets the daily vegetable recommendation.
- Eating a rainbow of differently coloured vegetables helps ensure a wide range
- of vitamins, minerals and antioxidants.
Why National Eat Your Vegetables Day Matters
Vegetables are among the most nutrient-dense foods available, supplying fibre, vitamins, minerals and antioxidants that support immune function and help protect against obesity, type 2 diabetes, heart disease and some cancers. Yet research from the US Centers for Disease Control and Prevention found that only about 10 percent of adults eat the recommended amount of vegetables each day. A single dedicated day will not close that gap on its own, but it offers a cheerful, pressure-free prompt to build better habits one meal at a time.
Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.
The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.
Articles / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.
Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.
All the best Jan
Monday, 15 June 2026
Melon with Parma Ham ... perfect pairing
Ingredients
Serves Four
1 honeydew melon
2 x 88g (2oz) packs of Parma ham, torn
50g (2oz) wild rocket/arugula
pinch ground black pepper
4 tsp oil
Method
1. Cut the melon into thick slices and remove the skin and any pips. Then chop into large chunks.
2. Divide the melon between 4 plates then add the Parma ham.
3. Scatter with a little rocket/arugula, season with black pepper and drizzle with the oil.
Per Serving
A Tesco real food recipe seen here
An oval-shaped melon with yellow or green wrinkled skin, Its flesh may be pale green, yellow or pink, depending on type. It has a subtle, refreshing sweet flavour. It is available all year.
All the best Jan
Sunday, 14 June 2026
Cinnamon do you use it in your hoover/vacuum cleaner?
Well, I use cinnamon while cooking but I've yet to use it in my vacuum cleaner! I wonder have you heard about this tip? Have you tried it? Do please share your thoughts in the comments.
There's little more satisfying than getting the house spick and span for the summer ahead, and cleaning experts have issued an unusual tip to help banish musty odours and lingering smells.
Simply adding cinnamon to your hoover/vacuum cleaner could help make your home smell fresh without breaking the bank (or your appliance).
After years of use, many vacuum cleaners will start to smell pretty tired. Dust, dirt, mud, pet hairs and general grime and gunk are not a recipe for freshness, and sometimes just running the hoover for half an hour can leave your house smelling a bit off.
According to vacuum cleaning company Shark, cinnamon is the perfect way to freshen up your hoover.
In its advice on 'vacuuming hacks', it says: "Add a teaspoon of cinnamon powder to the bag or cylinder of your vacuum cleaner to leave a stunning aroma wherever you clean. If you don't like cinnamon, vanilla powder works just as well."
According to science journals, cinnamon isn't just good for spreading a nice smell - there is something in cinnamon's antibacterial or antimicrobial properties too. IOP Science reports: "Cinnamon bark has been commonly used as spicy and traditional medicine. It contains several antibacterial compounds such as flavonoids, saponins, and cinnamaldehyde. Several studies have been done to know the antibacterial effect on bacteria such as Streptococcus in vitro."
This tip is backed up by Karina Toner, professional cleaner and operations manager at Speckless. She says: "A small sprinkle - about ½ to 1 teaspoon - is more than enough.
"You don't need much to freshen the air as you vacuum, and using too much can overwhelm the vacuum's filters or motor."
As reported by Homes and Gardens, the best method is to sprinkle ground cinnamon powder directly into your Hoover/vacuum cleaner's dustbin. Or if it's an old school bagged model, just sprinkle it directly onto the floor and then suck it up.
Homes and Gardens adds: If you're often vacuuming pet hair or cleaning up smelly food crumbs, you might want to do it before each clean. If not, stick to whenever it's really necessary to avoid overfilling your vacuum."
All the best Jan
Saturday, 13 June 2026
Friday, 12 June 2026
Chicken Dinner can be a Friday Winner !
Vegan Choices, lower carb recipe suggestions can be seen here
All the best Jan
Thursday, 11 June 2026
Sugar Cravings : Some Tips On How To Ease/Get Rid Of Them
Worldwide we eat an excess amount of sugar. It is a common hurdle many face on their journey to wellness. Understanding and addressing sugar cravings is important to sustaining balanced health.
Here are some tips on what to do when you see a pattern of sugar cravings start to rise:
1. Nourish Your Body With Nutrient-Rich Foods
Cravings often stem from nutrient deficiencies. Ensuring a balanced diet rich in whole foods can help curb the desire for sugary treats. Focus on incorporating plenty of fruits, vegetables, lean proteins, and healthy fats. Foods high in fiber, like oats, beans, and leafy greens, help stabilize blood sugar levels, reducing the intensity and frequency of cravings.
2. Stay Hydrated
Sometimes, what we perceive as a craving for sugar is actually our body signalling thirst. Drinking adequate water throughout the day can help keep cravings at bay. If plain water doesn’t excite you, try infusing it with slices of citrus fruits, cucumber, or mint for a refreshing twist.
3. Prioritize Protein And Healthy Fats
Including sufficient protein and healthy fats in your meals can promote satiety and help regulate blood sugar levels. Protein sources like eggs, nuts, seeds, and legumes, along with fats from avocados, nuts, and olive oil, provide lasting energy and keep you feeling full longer, reducing the urge for a sugar fix.
4. Embrace Natural Sweeteners
When the craving for something sweet becomes irresistible, opt for natural sweeteners such as honey, maple syrup, or coconut sugar in moderation. These alternatives can satisfy your sweet tooth without the adverse effects of refined sugars.
5. Utilize Mindful Eating Practices
Engage in mindful eating by paying close attention to what you eat and savouring every bite. This practice can help you recognize when you're truly hungry versus when you're eating out of habit or emotional need. By slowing down and appreciating your meals, you’re less likely to seek out sugary snacks impulsively.
6. Get Moving
Physical activity is a powerful tool against cravings. Exercise releases endorphins, which can improve mood and reduce stress, often underlying causes of sugar cravings. Whether it’s a brisk walk, a yoga session, or a full workout, find an activity that you enjoy and make it a regular part of your routine.
7. Sleep Well
Lack of sleep can trigger cravings as your body seeks quick energy fixes. Aim for 7-9 hours of quality sleep per night to help regulate hunger hormones and keep your cravings in check. Establishing a consistent sleep schedule and creating a restful environment can support better sleep hygiene.
8. Plan And Prepare
Planning your meals and snacks* in advance can prevent you from reaching for sugary options out of convenience. Prepare healthy snacks like fruit, nuts, and yogurt so that you have nutritious choices readily available when hunger strikes.
By implementing these strategies, you can take control of your sugar cravings and embark on a journey toward a healthier, more balanced lifestyle. Remember, it’s not about depriving yourself but about making mindful choices that nourish your body and soul."
Words and image above from article here
*Read more about low carb snacks here
Articles / studies (and any comments) within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.
If you have any concerns about your general health, including medication, you should contact your Doctor/local health care provider.
All the best Jan
Wednesday, 10 June 2026
Strawberries with Cream . . . yes please
Did You Know
7 strawberries (80g) provides your recommended daily amount of vitamin C.
In addition to vitamin C, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.
As well as the many nutrients strawberries contain, they are also a lower carb fruit. At only 8g carbs per 100grams, if you are living the LCHF lifestyle they can fit in with your menu plans quite well.
Strawberries contain significant levels of phytonutrients and antioxidants which help to fight free radicals (which can damage cells and are thought to contribute to the formation of many kinds of cancer) These antioxidant properties are believed to be linked to what makes the strawberry bright red.
Historic Information
Strawberries were cultivated by the Romans as early as 200 BC. In medieval times strawberries were regarded as an aphrodisiac and soup, made of strawberries, borage and soured cream was traditionally served to newly-weds at their wedding breakfast.
In the sixteenth century strawberries were sold in cone-shaped straw baskets thus becoming one of the earliest packaged foods.
Strawberries were used medicinally to help with digestive ailments, discoloured teeth and skin irritations.
Read more about strawberries here
Do you like strawberries or do you prefer a different fruit?
Dear reader you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. Any allergies, or underlying health issues must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.
All the best Jan
Tuesday, 9 June 2026
Wash your hands !
Have you ever wondered how soap cleans and kills germs, or how it’s made? And which kind of soap is best for you? Well ... read on to find out more.
Chemically speaking, soap is a salt of a fatty acid that forms when fats or oils react with alkalis. This process is known as saponification, and humans have used it for thousands of years.
One of the earliest records of soap-making dates back to ancient Babylon, around 2800 BC. The recipe back then was simple and involved mixing the fats from animals and wood ash.
Over time, the soap-making process has evolved, and we now have many varieties on the market.
Fun fact: Soap isn’t only for cleaning. Some may be used as lubricants in machinery, sealants for closing small leaks, and pest control.
What is the science behind how soap cleans and kills germs?
Soap is such a great cleaning agent because of its emulsification power. This means that soap molecules act like a bridge connecting grease and water.
Imagine a soap molecule like an office pin, where the round head loves water (hydrophilic), while the long pointed tail loves oil (hydrophobic).
When soap comes in contact with a greasy spot, the hydrophobic tails enter the oil while the hydrophilic head remains in the water. That’s how soap molecules form the bridge.
More and more soap molecules arrange themselves around the grease stain until it’s surrounded, eventually lifting it off.
This formation of oil surrounded by soap molecules is called a micelle. At this point, you only need to wipe the spot or rinse it thoroughly, and it will be squeaky clean.
Soap can also remove most germs in much the same way it tackles dirt. Some germs have a fatty membrane that soap molecules can bind to and break apart, essentially killing the organism.
Even for germs that soap can’t kill directly, they can stick to their membranes, making it easier to wash them off with water.
Is antibacterial soap better than regular soap?
Antibacterial soaps are made with special agents that can kill germs, like triclosan or triclocarban. These types of soaps are often marketed as better and more effective at cleaning, but are they really?
The short answer is no. According to the U.S. Food and Drug Administration, you don’t need a special antibacterial soap for basic handwashing. Any regular soap will get the job done.
However, there might be an even bigger issue with using antibacterial soaps, as they could cause more harm than good.
For starters, these types of soaps kill all kinds of bacteria, even the good ones on your skin.
These good microbes play an essential role in keeping you healthy by making it harder for the harmful microbes to grow and cause infection.
Scientists also worry that constantly using antibacterial soaps could cause the growth of super germs that are difficult to treat.
Why is washing with soap and water better than using hand sanitizer?
Most hand sanitizers are made with 60% alcohol, just enough to break the fatty lipid membranes of many bacteria and viruses. However, hand sanitizer can’t kill all kinds of germs, so some nasty bugs might still linger.
Another limitation is that hand sanitizers do absolutely nothing for other harmful chemicals that might get onto your hands. This includes toxins like pesticides and heavy metals, which can make you sick.
Also, hand sanitizers don’t clean dirt. Imagine you’ve been working in the garden, and your hands are covered with soil. If you squeeze hand sanitizers into your palm, you’ll just have a muddy mess!
In essence, hand sanitizers are excellent when you’re on the go, but aren’t a replacement for good old soap and water.
... so there you are, soap cleans dirt and kills germs because it attaches to them on a microscopic level, so you can wash them off with water.
While you don’t need special kinds of soap, you should take the time to scrub your hands for the recommended 20 seconds.
As for hand sanitizers, they’re only a temporary solution. So you still need to wash your hands whenever you can, even if you’ve used hand sanitizer.
All the best Jan
Monday, 8 June 2026
Aubergine / Eggplant Parmigiana : Air Fryer Recipe
Ingredients
2 aubergines/eggplants, sliced into 2cm/¾in thick slices
150g/5½oz ball mozzarella, drained
2 tbsp olive oil
pinch dried oregano
150g/5½oz passata
20g/¾oz fresh breadcrumbs
10g/⅓oz fresh basil leaves (optional)
25g/1oz Parmesan or vegetarian hard cheese, finely grated
sea salt
crusty bread and green salad, to serve
1. Lay the aubergine slices on a board and sprinkle over a good pinch of sea salt. Rub into the aubergine and set aside for 10 minutes.
2. Meanwhile, tear up the mozzarella for the topping and place the torn bits on kitchen paper. Set aside while you prepare the rest of the dish.
3. Preheat the air fryer to 200C.
4. Dry the aubergine with a little kitchen paper and brush off the salt. Rub each piece of aubergine with a little olive oil on both sides. Air-fry the aubergine slices in single layers for 10 minutes, turning halfway through the cooking time (two batches should work).
5. Meanwhile, stir the dried oregano into the passata.
6. To layer up the parmigiana, spread the breadcrumbs over the base of a 20cm/8in round ovenproof dish (see Recipe Tip). Spoon over 2 tablespoons of the passata sauce.
7. Spread over half the aubergine slices and tear over half the basil leaves, if using. Spoon over half of the remaining passata sauce, then top with half of the mozzarella and half of the Parmesan.
8. Add the remaining aubergine, torn basil, then the passata and finally the remaining mozzarella and Parmesan.
9. Reduce the air fryer to 180C, then cook the layered parmigiana for 12–15 minutes until the cheese is golden and bubbling. Remove and allow to stand for 5 minutes before serving.
10. Serve with crusty bread to mop up the juices and a green salad.
Air fryers can have small baskets, so if you don’t have an ovenproof dish that works you can use any small cake tin, too – just line it with kitchen foil or baking paper. I used a 20cm/8in lined springform cake tin. You can also use a similar volume dish in a different shape, such as rectangle or oval, that fits into your air fryer.
This recipe was developed using a 5.5 litre/9½ pint air fryer.
All the best Jan
Sunday, 7 June 2026
Radishes . . . crisp texture, vibrant colour, peppery flavour and nutritious
Choose the best
Go for firm-skinned radishes, with no blemishes. If they feel soft, they are likely to be spongy inside. Any greens still attached should look fresh and perky. The bigger the radish, the less crisp its texture, so avoid larger examples.
Prepare it
To increase the crispness of radish, soak them in iced water for a couple of hours. Wash, then chop off the greens, if present, then slice off the root. Leave whole, slice or chop, as required.
Always prepare radishes just before using, as they loose their potency when cut. Mooli or daikon radishes can be sliced, diced or grated.
Store it
In a perforated bag in the fridge for around 3-4 days. Always trim the leaves off before storing, as they'll draw moisture from the radish itself. You can keep the radish greens in the fridge, wrapped in moist kitchen paper then stowed in a perforated bag, for a couple of days.
More about radishes here
Salmon, Cucumber and Radish Salad - see details here
Crunchy green beans with radishes - see details here
All the best Jan
Saturday, 6 June 2026
"Is it a bird? Is it a plane? No it's a crowd-surfing granny!
"Is it a bird? Is it a plane? No it's a crowd-surfing granny!
A 99-year-old woman has been recognised by Guinness World Records after becoming the oldest person to crowd surf at a concert.
Pauline Kana, who was born in August 1926, said it was her dream to be "the greatest in the world at something".
Now she has achieved her wish by being floated by a crowd of roughly 20,000 people at a gig in the US.
The feat took place during a show by country star Bradley Gilbert at the Austin County Fairgrounds in Texas, in May.
To keep things comfortable, Kana was passed through the crowd on cushioned stretcher.
The crowd kept up a lively chant of "Granny! Granny!"
"I did it!" Kana said after receiving her Guinness Award.
"I'm the greatest of all time!""
Above words and image seen here
More about the Guinness World Records here
~ xxxx ooo xxxx ~
Well . . . what do you think of that? Do please share your thoughts in the comments below. Have to say you wouldn't see this Grandma (me) doing that! š
Happy weekend to all readers.
Friday, 5 June 2026
Why not consider eating these eight vegetables raw for a health boost!
But did you know that, in some cases, munching raw vegetables can be better for your health?
“When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox.
“Beneficial enzymes within raw veg can also be lost to roasting and cooking.”
Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks.
“Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says.
As with any raw ingredient, it’s important to prepare veg properly.
“Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist.
1. Sweet potato
“Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox.
But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.”
2. Kale
Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves.
“Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope.
“However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C.
“Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.”
3. Sugar snap peas
Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K.
“Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham.
“Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.”
They make a delicious snack on their own or dipped in hummus.
“You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues.
“Cut the pods into smaller segments and mix into salads for extra texture and crunch.”
4. Celeriac
“Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox.
Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces.
“Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” says Cox.
“Thinly sliced into matchstick-sized strips and tossed with a dollop* of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.”
5. Cauliflower
Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards.
“Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox.
She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.”
However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower.
“They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, a registered consultant nutritionist.
“Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.”
6. Baby corn
While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole.
“Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham.
“The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.”
You can slice the stalks to add to salads or serve them as cruditĆ©s, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.”
7. Courgette/Zucchini
“Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Jenna Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes.
Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.”
8. Brussels sprouts
Not a fan of the classic Christmas dinner side dish?
“Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K.
“Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!”
As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS.
Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function.
“People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.”
Do you like eating raw vegetables? Have you a favourite?
It is IMPORTANT to note that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.
All the best Jan
Thursday, 4 June 2026
Peppers ... bright, sweet and versatile
How about trying these two recipes ...
All the best Jan


























