Welcome to the glorious month of July, where nature bestows upon us a treasure trove of summer superfoods that brim with essential vitamins, minerals, and antioxidants.

What are superfoods?

Superfoods, the nutritional superheroes of nature, are an exquisite group of foods that surpass their peers in terms of nutrient density and health benefits. They are bestowed with an array of vital vitamins, minerals, and antioxidants that contribute to our optimal health and vitality. Think of them as the nutritional powerhouses that nature offers during specific seasons. In this delightful season of July, we are blessed with a cornucopia of superfoods that not only dazzle our taste buds but also nourish our bodies from within.   

Below, I have explained why these foods are so good for you and have given you a couple of tasty recipes to try.

Summer Superfoods

Berries: Nature's Antioxidant Powerhouses Berries, such as strawberries, blueberries, and raspberries, are not only delicious but also pack a nutritional punch. Rich in antioxidants, they help protect our cells from damage caused by harmful free radicals. Additionally, they contain an array of essential vitamins and minerals, including vitamin C, manganese, and dietary fibre.

Blueberries: Packed with anthocyanins, blueberries are known for their anti-aging and brain-boosting benefits. These powerful antioxidants support cognitive function, reduce oxidative stress, and may improve memory and learning. Blueberries are also rich in vitamin K, vitamin C, and manganese.

Raspberries: These juicy berries offer a range of nutrients, including vitamin C, manganese, and dietary fibre. They are particularly high in ellagitannins, which have been associated with potential anticancer effects and cardiovascular health benefits.

Tomatoes: Red Gems of Nutritional Goodness. Tomatoes, with their vibrant colours and rich flavours, offer a wealth of health benefits. They contain lycopene, an antioxidant associated with reducing the risk of certain types of cancer, especially prostate cancer. Tomatoes are also an excellent source of vitamin C, vitamin A, and potassium. Additionally, they contain folate, vitamin K, and various other antioxidants, such as beta-carotene and quercetin.

Cucumbers: Cool, Refreshing, and Nutrient-Packed Cucumbers are not only cooling but also provide numerous health benefits. Composed mainly of water, they help keep you hydrated on scorching summer days. Cucumbers are a good source of vitamin K, which plays a crucial role in blood clotting and bone health. They also contain vitamin C, silica, and various minerals, including magnesium and potassium, which are essential for maintaining proper bodily functions.

Spinach: This dark, leafy green is a nutritional superstar. Packed with iron, folate, vitamin K, and vitamin A, spinach supports healthy blood circulation, assists in DNA synthesis, and promotes optimal vision. It also contains lutein and zeaxanthin, antioxidants that support eye health.

Kale: Known for its dense nutrient profile, kale is rich in vitamins A, C, and K. It is also a good source of manganese, calcium, and potassium. Kale's high antioxidant content, including flavonoids and carotenoids, helps protect against cellular damage and supports a healthy inflammatory response.

Swiss Chard: With its colourful stems and dark green leaves, Swiss chard is an excellent source of vitamins A, C, and K. It also provides magnesium, potassium, and dietary fibre. Swiss chard contains betalains, powerful antioxidants that may have anti-inflammatory and detoxifying properties.

Rocket: This peppery and slightly bitter green offers a good dose of vitamins A, K, and C. It is also a source of folate, calcium, and potassium. Arugula contains glucosinolates, compounds that may have anti-cancer effects and support liver health.

Summer Superfood Recipes
 
Introducing two delightful recipes that showcase the incredible flavours and health benefits of summer superfoods.

First, we have a refreshing Berry Spinach Salad with Citrus Dressing. This vibrant salad combines nutrient-rich spinach leaves with a medley of mixed berries, sliced almonds, and optional crumbled feta cheese. Tossed in a zesty citrus dressing, it's a delightful blend of sweet and tangy flavours.
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Secondly, we have a cooling Watermelon and Tomato Gazpacho, a chilled soup bursting with the hydrating properties of watermelon and the vibrant goodness of ripe tomatoes. This gazpacho is a perfect balance of refreshing and savoury, with the addition of cucumber, red bell pepper, and a hint of basil. Both recipes celebrate the seasonal superfoods, offering a delightful way to nourish your body and tantalise your taste buds during the summer months.
 

Instructions:

1. In a blender or food processor, combine the watermelon, tomatoes, cucumber, red bell pepper, and red onion. Blend until smooth.
2. Pour the blended mixture into a large bowl and stir in the lime juice, olive oil, fresh basil leaves, salt, and pepper. Mix well.
3. Chill the gazpacho in the refrigerator for at least 2 hours to allow the flavours to meld.
4. Serve the chilled gazpacho in bowls or glasses, garnished with additional basil leaves, if desired. Enjoy this refreshing and hydrating soup on a hot summer day.

Feel free to customise these recipes by adding or substituting other seasonal superfoods and herbs to suit your preferences. Remember to experiment and have fun while incorporating these nutrient-packed ingredients into your meals!
 
In conclusion...

As the summer sun graces us with an abundance of superfoods, let us embrace their nutritional prowess and revel in the health benefits they offer. From the antioxidant-rich berries to the hydrating watermelon, the nutrient-packed tomatoes, refreshing cucumbers, and vibrant leafy greens, these superfoods can enhance our well-being in numerous ways.

Incorporate these summer delights into your daily meals, experiment with creative recipes, and savour the unique flavours they bring. As you indulge in their vitamin and mineral content, remember that nature's gifts not only tantalise our taste buds but also support our immune system, promote healthy aging, and nourish our bodies from within.

Please note that while superfoods are indeed beneficial, they should be part of a balanced diet and lifestyle. As always, consult with a healthcare professional or a registered nutritional therapist before making any significant changes to your diet or if you have specific health concerns.
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Wishing you a summer filled with vibrant health and the joy of nourishing your body with the incredible power of seasonal superfoods!
 

It`s late September and my house is smelling all lovely and fruity.  That`s because I have a load of Rosehips in my dehydrator that I have picked this morning in-between the showers we are having this week, here in England.  Honestly, it`s hard to know whether we`re coming or going this week.  One minute we have blue skies, the next torrential rain. I`m sure it is timed everyday for 3pm when it`s time to go and pick up little B from School.   Never mind... 

Well, whilst the sun was shining I managed to get outside with my basket and snips and get a great haul of Rosehips.  They are starting to get on the squishy side so if you are thinking about getting some, get them now!
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When you pick your rosehips, you want the glossy red ones that are firm with a slight squeeze to them.  They will go dull and lose their shine as they go past their best.  They will mush when you squeeze them and go a brownish colour.  Only get the ruby red ones.

The old advice was to wait until the first frost had sweetened them, but with our current warmer climate, they will be far too squishy if you wait for a frost in the UK.  You can encourage them to sweeten by putting them in your freezer for a day or two at least before using them once defrosted.

Rosehips are so good for you in so many ways.  Herbally, they are cooling, which is great if you have a fever but also have a calming influence.  This means they are great for angry things like skin issues such as eczema or hives.
They are astringent, Stomach strengthening, great for diarrhoea, good for warding off coughs and colds (and also getting rid of them quicker), asthma, heart palpitations, immune system strengthening, mood lifting and nervous system supporting.  They have great quantities of vitamin C in them which makes them an excellent choice to use as a supplement if you have any joint problems, cartilage issues (like Ehlers Danlos), osteoporosis and painful joints.  This is because the pathway to create great functioning cartilage relies on having the right amount of vitamin C.
​If you struggle with your immune system or are having immunomodulatory medicine or a condition where your immune system is compromised then you should explore them further also.

Rosehips have such an amazing amount of vitamin C within them that the UK Ministry of Defense looked into them during the war as a substitute for oranges (which were unavailable at the time) 
It was found that the humble rosehip had 20 times more vitamin C than oranges!  
The Ministry of Defense went on to get communities to gather rosehips across the UK and made rosehip syrup to be distributed across the nation to mothers and young children.  People were taught how to make it and it was widely available to buy in chemists right up until the 1970s.  
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The Rosehip is grown on the wild rose bushes that you see in hedgerows. It is more commonly known as the Dog Rose.  It was thought that the name "Dog Rose" pertained to the plants ability to heal the sufferer from the bite of a mad dog!  It`s more commonly accepted that  "Dog" was actually "Dag" and meant "dagger" due to the thorns and the serrated edges of the leaves.

It`s thorns can be quite brutal, so do be careful when you are foraging for the fruits.  On the plus side, any medicinal plant with thorns is thought to be super - protective to the picker, both physically and mentally.  
The rosehip is also supportive to our mood.  It contains not only Vitamin C, but manganese, selenium, Vitamin K and B vitamins.  All needed for brain health.  Supplementing with rosehips can give you extra support with anxiety and depression by gently nurturing our nervous system.

Rosehips are pretty renowned for their ability to give us beautiful skin.  Not only is rosehip oil extremely nourishing but the high vitamin C content is rejuvenating for the collagen in the skin.  Rosehips are packed with antioxidants so will also go about removing all those free-radicals that can accumulate in our skin.  They will also set about removing them all the way through your body if you consume them.


I love looking into the folklore and energetics of plants, I find it fascinating and usually the message that is being told can be linked to scientific studies that have revealed similar benefits.
In this case, when we work with the rose in general, it is said that we should think about wearing our own thorns.  Perhaps you say yes too often to things you don`t want to do. Are you in the habit of self-sacrificing when you shouldn`t? Maybe you don`t stand up for yourself when you should.  The rose is said to encourage us to have outward kindness and loveliness but also remember to protect ourselves by being a little more assertive.  
It is also a good plant for those who are better at loving others than themselves.  It can help you remember to find the good in yourself rather than looking for imperfections.
Looking at the evidence of the rosehip being supportive for anxiety, I guess this fits together nicely.  Whether it does or not, they are good messages to listen to anyhow as each time we put ourselves last, our cells know about it! 
Our immune response has been proven to react negatively when we are under stress, watch something that upsets us or generally feel like we are at the bottom of the pile.  So put your thorns out a little... protect your emotions a little more, whilst retaining the grace and beauty of the rose and it`s fragrance.
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So... what lovely things can you do with the rosehip?
Well... most commonly, people make syrups with it.  It`s tasty and kids will usually happily take a spoonful.  If you start taking a measure each day from the Autumn to the Spring, it will benefit them greatly over coughs and cold season.  If you can double up with elderberry as well then all the better! 
If you like making tinctures then that is an easy way of extracting their goodness and a glycerite tincture with rosehips would be great for kids.  
If you prefer less of a sweet product, then try them in a tea.  Rosehip tea is delicious and very nurturing.  Let it steep for a good 15 minutes to get as much goodness out of the little hips as you can.
Herbal vinegars are also very good for extracting the phytonutrients so you could have a look into rosehip vinegar.  You can use it as a dressing or dilute a little in water to drink.
More culinary recipes you can find are jams, powders and even ketchup!

​Here comes a red flag alert so pay attention carefully to the next bit...

Rosehips are completely non-toxic but as you open them up, there are tiny little hairs inside, a bit like the ones on a cactus.  You must remove them before making anything that you are going to consume.  Do your research and look into how to do this - there`s plenty of tutorials out there on the internet.  
The hairs are very irritating to the digestive tract and you don`t want them in there.  Our digestive tract has enough to deal with already without having all those little hairs in their poking around. There are also little seeds that you need to remove so please be careful! 

Ok.. warning over. 

So what will I be doing with rosehips this season?

At the moment I am drying rosehips so that I can use them throughout the year.  You can freeze them also, but I take up far too much room in our freezer with herbal products so I find jars of them to be convenient, and pretty to look at.  I`ll be storing my dried ones for further use and making various remedies with fresh ones.

I will definitely be making syrups and tinctures and getting as much into my little girl and my family as possible.  We choose to avoid the flu vaccine in our household so we will be fighting off any nasties with our usual routine of supplements and elderberry and rosehip. I`ll also be making rosehip oil to help with any skin issues and to use in my skin care routine.  

I am without a kitchen at the moment as the building work is still happening here so no ketchups or jams for me!
You`ll have to let me know if you make any though how they turn out.  

So Rosehips are wonderful, help with numerous things and are tasty and pretty.  Go out and get some before they go mushy! 

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