Three Little Super Foods to Eat in August

August is in full swing, and that can mean only one thing! Time for another look at what’s in season right now and what you should be piling into your grocery basket and onto your plate! Here are three little super foods to eat in August…

Runner Beans

Three Little Super Foods to Eat in August_LittleSoapCompany.co.uk_Dubbed as one of the word’s healthiest foods, the humble runner bean is often overlooked when it comes to superfoods. But this little green veg certainly packs a punch and is well worth the investment this month. They’re low in calories, low in fat and rich in fibre. Alongside that, runner beans can help to reduce the risk of heart disease, improve the digestive system and boost the immune system too. And not only that, but runner beans are said to help maintain eye health and bone health whilst at the same time providing a good source of folic acid, essential in the normal development of the foetus for pregnant women. Phew! And if all of that doesn’t convince you, what if we told you that the runner bean can also help to prevent colon cancer? A true super food, wouldn’t you agree?

How to eat runner beans

There is absolutely no need to find these little beauties boring! Yes, the runner bean is delicious when lightly steamed, but there are other ways to eat them too. We love them sautéed with onion and garlic, or simmered in a tomato and rosemary sauce. Be creative, let the beans shine and enjoy!

Watercress

An absolute favourite of ours, watercress is packed full of super powers and it’s a must for this month’s menu. Watercress is so full of vitamins K, A and C that it ranks as one of the most nutrient dense foods out there. In fact, watercress contains more Vitamin C than an orange, more calcium than a glass of milk and more iron than spinach. It can help to prevent several forms of cancer, reduce the risk of heart disease and improve bone health. On top of that watercress is also effective in reducing the risk of depression too- the ultimate feel good food! Who needs chocolate, huh? Here’s our favourite watercress recipe right now:

Watercress and Avocado Salad

So simple yet so delicious! All you need is

  • Three cups of watercress
  • One apple
  • One avocado
  • One tablespoon of apple cider vinegar
  • One tablespoon of  maple syrup
  • One tablespoon of sweet mustard
  • One tablespoon of tamari

To make it, simply combine the apple cider vinegar, maple syrup, mustard and tamari in a large bowl and mix well. Then wash and trim the watercress and cut in half. Peel and grate your apple and combine all together in the bowl with the water cress, mixing well. Then cut the avocado into cubes and fold gently in with the salad. Voila! Perfect for warm summer days and delicious too.

GooseberriesThree Little Super Foods to Eat in August_LittleSoapCompany.co.uk

Another seriously underrated food, and to be honest until recently something I hadn’t eaten in years! Gooseberry crumble is so last century, darling. But the gooseberry is making a comeback, and rightly so! Gooseberries are packed full of vitamin C and this means that they can help to maintain healthy skin and bones, and also help to prevent common illnesses such as colds and flu. Gooseberries are also high in fibre and potassium, so they’re even more fantastic for overall bone health and for maintaining good heart health.

How to eat them

Gooseberries are actually quite versatile, but our top recipe right now has to be this beautiful Gooseberry and Elderflower frozen yogurt. All you need is:

  • 400g gooseberry
  • 200g golden caster sugar
  • 3 tablespoons of elderflower cordial
  • 500ml pot Greek yogurt
  • 150ml whole milk (or almond/ coconut milk if you prefer)

To make the dish, you need to pour the gooseberries and sugar into a pan with 2 tablespoons of water, then heat gently to dissolve the sugar. Increase the heat a little and simmer for a few mins until the berries are soft. Then remove the pan from the heat and carefully tip the mixture into a food processor. Whizz to a purée, then add the elderflower cordial and whizz again. Then mix the yogurt and milk until smooth, add the purée and mix again.

When you’ve done this, you need t pour the mixture into an ice cream machine and churn until frozen. It should take about two hours. Then just pour the frozen yogurt into a container and freeze for at least three hours. Perfect for hot, sunny August afternoons!