5. Blending
Whizzing vegetables and/or fruit to make soups and smoothies
Why it’s healthy
Blending fruit and veg into soups and smoothies is an easy way to get our five-a-day. Unlike juicing, blending uses the whole fruit/veg so retains vital fibre in the end product.
HFG know-how
Blend firm, uncooked or hard ingredients first to give them more time to break down. It’s also great for using up past-its-best produce.
Food writers Jasmine and Melissa Hemsley say: ‘Hand-held blenders are great for soups and dips, and can be used for smoothies if you team them with the right jug. It’s best to use a stand blender for harder vegetables.’
6. Dressing
Tossing salad with a mix of vinegar/citrus juice, oil and other flavours
Why it’s healthy
Studies show oil-based dressings increase the absorption of certain nutrients, such as beta-carotene.
HFG know-how
Despite the potential health benefits, all types of oil contain lots of calories, so always measure out the oil you use and mix with a larger quantity of vinegar or citrus juice to dilute it.
Food writer and nutrition expert Dale Pinnock says: ‘I like to pair oily fish with a dressing of olive oil, balsamic vinegar, garlic granules, pepper and oregano. This may increase the amount of vitamin D you’ll absorb from the fish.’