Mindful Eating – Nutritious Fruit & Veg?

MindfulMondayEach time You eat something, You are endorsing the journey it has travelled to your mouth so here are some delicious and mindful eating recipes for you to enjoy.

Raw Beet Salad

This summer salad is bursting with flavour and colour. With no dressing this salad remains equally tasty day two but to obtain the optimum nutrients, it is best eaten straight away. You can also add white cabbage for a raw coleslaw version.



3 fresh beetroots (440g) peeled
3 small carrots (100g) peeled
½ a red onion, peeled
1 granny smith apple peeled and cored
¼ of a cup of fresh coriander, washed
½ cup of raw walnuts, slowly roasted in the oven (optional)

Roughly dice apple and onion. Grate or slice the beetroot and carrot or you can use a blender but will have to blend the ingredients separately.
Or if you have a Thermomix then place all ingredients, quartered, into the TM bowl of your Thermomix. Chop on speed 4 for 7 seconds.
Transfer the salad into a serving bowl and garnish with roasted walnuts (optional) and fresh coriander.

Enjoy your Mindful Monday meal!

Mindful Eating Fact

Fruits and vegetables available to most people today don’t contain the nutritional value they had about 40 or 50 years ago.

Vegetables have a set amount of nutrients when harvested and begin to lose them the minute they are cut off from their food source. This decline is hastened by the things we do to them such as cutting. So, instead of purchasing ready-to-eat “convenience” cut vegetables which have already lost much of their nutrients, buy the most recently harvested, whole vegetables you can. Only cut them when you intend to use them.

Some food is most nutritious uncooked, while other kinds need heat to bring out the best in them.
Beets lose more than 25 percent of their folate when cooked. Eating them raw will preserve this brain compound. Beets have also shown to help prevent dementia, according to Wake Forest University researchers.
Onions are best eaten raw to get the most out of the hunger-busting phytonutrient allicin.
Carrots eaten raw are an excellent food, but there is some research showing that cooking them may actually help to boost their nutritional content. One study found that cooked carrots had higher levels of beta-carotene and phenolic acids than raw carrots, and the antioxidant activity continued to increase over a period of four weeks. Adding carrot peels to a carrot puree also boosted antioxidant levels.

Important Request: If you know of any farmers that are producing GM free maize or soya for feed, please let us know. Or if you know of any farmers that are using alternative feeds (such as sorghum) successfully then please let us know too.


Sonia Mountford

Sonia Mountford lived as an expat in the Middle East for a number of years and enjoyed travelling and exposure to third and first world cultures. Her interest in food security began while visiting in Sri Lanka after floods and discovering the politics around Food Aid. As a co-founder of Grass Consumer Action and the only full time member, she spent four years researching the dysfunctional food system in South Africa, investigating, questioning and exposing misleading claims. Although her interests range from food politics to toxins in our food, including harmful ingredients in processed foods and Big Food influence; she soon came to realize that the most important part of the food journey begins on farms. For that reason she spends much of her time visiting farms, learning and talking about constraints and concerns in production methods with farmers. Passionate about nutritional food security she believes higher animal welfare farming practices are not only necessary for ethical reasons but also for human health. She is an ambassador for SOIL, BEES and healthy WATER. Mountford started EATegrity (eategrity.co.za) “Helping You Find Integrity in the Food Chain” in 2015. Her aim is create greater consumer awareness about the food chain and to encourage transparency in the South African food industry.

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