Sue Bedford (MSc Nutritional Therapy)
Do you need a quick breakfast, brunch, or snack suggestion that also helps you get more fruit into your diet? Why not try this lovely fruity toast?
Simply toast a piece of seeded bread or sourdough and smear over with a nut butter of your choice (works well with Greek yoghurt or ricotta too). Place slices of blood oranges over the top with a sprinkling of raspberries and a drizzle of honey. Enjoy!
This delicious fruity toast provides a great nutrient balance. The toast supplies some carbohydrate with lots of goodness from the seeds (if its sourdough this is great for gut health), the nut butter provides a mix of nutrients including protein, fibre, B vitamins, zinc, phosphorus and vitamin E.
Blood orange is fantastic nutritionally as it contains plenty of vitamin C, beta carotene, folate, potassium and thiamine (vitamin B1). Unlike other citrus fruits, blood oranges contain anthocyanins, the same red flavonoid pigments that give blueberries their intense colour and amazing antioxidant levels. The high level of vitamin C provided by blood oranges contributes to a reduction in fatigue as vitamin C supports energy production and is great for supporting the immune system.
Raspberries are fantastic as they are a low GL (Glycemic load) fruit- helping to stabilise blood sugar levels. They have been linked to protecting sperm from oxidative stress. They also contain magnesium, which is involved in the production of testosterone. Raspberries are a good source of folate too- important in helping to prevent neural tube defects in the developing foetus.
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