Latest news with #LisaMarley
Yahoo
08-04-2025
- Health
- Yahoo
Cool runnings: how to cut time and waste by making the most of your freezer
Preparing meals in advance and portioning out meat, fruit and vegetables to be frozen can save money, avoid waste and cut the time you spend cooking. Some foods freeze particularly well, says Lisa Marley, a chef. 'Soups, stews, casseroles, and baked goods are great because they maintain their flavour and texture after freezing.' The key to making savings is to cook in large batches, Marley adds. 'Double or triple recipes to save time and ingredients.' Once cooked, pack the meals in the portions you will eat them in. There is no point in defrosting four portions if you are dining solo as this may lead to waste. Likewise, when freezing meats, it is best to portion out how much you are likely to use. Recipes tend to be in 100g increments, so divide 500g of minced beef into five 100g balls and then freeze them on a covered tray before transferring them into a bag. It may sound like a faff but doing that can mean you avoid having groups of them stuck together when you only need a couple. Do the same with individual sausages as well. Freezer burn is what happens when food items are exposed to cold, dry air, resulting in them dehydrating and forming ice crystals, which affects quality. To avoid it, take time to package food properly before you put it in the freezer. The first step is to make sure that food is cooled to room temperature, Marley says. After that, you should use vacuum-sealed bags, freezer-safe containers or aluminium foil to keep burn at bay. Again, planning is very important, says Ben Ebbrell, a chef who co-founded the YouTube channel Sorted Food. 'The likes of Tupperware are convenient options and they stack well, although they often result in you locking in and freezing (sometimes large) pockets of air, thus wasting valuable space in the freezer,' he says. 'A brilliant hack is to fill quality liquid-proof zip slider bags with stews, casseroles, curries, soups and the like … when they are cooled, lay them flat and squeeze out all excess air. They then lay to freeze and stack well; it also helps it to defrost quicker due to a larger surface area.' Once food is packed, label packaging with the name of the dish and when it was frozen. You can buy freezer labels cheaply (Dunelm has packs of 250 for £3, for example), or buy a reusable, erasable version (Dunelm's costs £1.50 for 70) or a chalk marker pen and write on to the bag or container and rub it off afterwards (Uni-Balls get good reviews – you can get two for £5 from Asda). The Food Standards Agency (FSA) says meat is best eaten within two to three months of going in the freezer, while baked goods, fruit and vegetables will last up to four months. 'One other tip would be to include any simple allergies if you sometimes cook for friends or family who require certain things,' Ebbrell says. 'For example, a friend of mine is lactose intolerant and if I cook a dish that has 'hidden' dairy in it – starting it off in butter, or with a roux, or with grated cheese in it – then I label that so if I later defrost for an impromptu dinner I'm still aware of what it contains.' In theory, you can freeze anything to extend its life – but some things freeze better than others as quality, structure and texture can change. 'Fruits with a lot of water content are great frozen for a future time if they are later to be cooked, stewed or baked,' Ebbrell says. 'The challenge is they go mushy. Some fruits, tomatoes and soft-stoned fruit, for instance, and aromatic ingredients like ginger, garlic and chillies are brilliantly frozen and can be quickly prepared by grating them while still frozen, so you only take what you need for a dish.' Cooked meals with rice do not fare well when frozen because the cold temperatures alter the texture of the grain. A risotto can come back very mushy when defrosted, as can pasta. To get around this, it is best to freeze the sauce and then cook the pasta fresh when you want to eat. Marley says raw eggs in their shells, cream and watermelon, as well as fried foods, do not hold up well. You can portion out stocks and other liquids to use them in the most efficient way with your ice tray. So if a recipe requires a small shot of stock, you can put in a cube instead of thawing a whole block. In the same way, sauces for young children's meals can be stored and defrosted when necessary. 'You can even blend fruits and yoghurt and freeze them in cubes, and have smoothie packs ready to go,' Marley says. Buying garlic, ginger and chilli in bulk can be cheaper and more convenient. Crushing or chopping them and mixing them with water or oil before putting them in trays gives them extra life, Ebbrell says. 'Flavour bombs like homemade curry pastes, pestos, gremolata or chimichurri also work a treat,' he says. If you do not have a tray already, buy one with a lid, otherwise your ingredients risk freezer burn, says Aliya Porter, a nutritionist from the Nutritionist Resource directory. (John Lewis sells a well-reviewed one for £6.50.) Otherwise, put the cubes of ingredients into a sealed bag once they are frozen. The freezer acts as a pause button for food, according to the FSA. It will not go bad and bacteria will not grow. But it is not a time machine, so food that has one day left before its use-by date when frozen has the same amount of time when defrosted and cannot be left in the fridge for a few days. The safest way to defrost food is to move it to the fridge the day before you need it, according to Marley. 'For quicker options, seal the food in a watertight bag and submerge it in cold water, changing the water every 30 minutes. If you are in a hurry, use the microwave's defrost setting, but make sure to cook the food immediately afterward,' she says. Frozen cooked apples can be put with yoghurt for a quick dessert, Porter says. If you use the zest of a lemon or a lime but not the fruit, you can cut it up and freeze it for drinks in the future, Ebbrell says. Cubes of frozen leftover filter coffee can be put into iced coffee and will not dilute the drinks. For a simple lunch, he says, you can freeze ripe tomatoes and then grate them over a bowl of burrata with some olive oil, balsamic vinegar and some fresh herbs. Sign in to access your portfolio
Yahoo
01-03-2025
- Health
- Yahoo
Eight health benefits of rhubarb as supermarket demand spikes
Rhubarb is having a moment right now. With its distinctive taste featuring in everything from vodka and gin to hot cross buns, it's little wonder that demand for the humble ingredient has skyrocketed. A boom in products harnessing the flavour of the stalk-like vegetable - yes, vegetable - has caused a spike in popularity with Tesco reporting a 200% rise in demand compared with the same time last year. When you think about rhubarb, you'll likely imagine it as the filling of a crumble topped with a generous dollop of custard, but there's plenty more to the humble ingredient, including a whole heap of health benefits. "Many people don't realise that rhubarb, often relegated to the role of a sweet treat in desserts, is actually a nutritional powerhouse," explains nutrition coach Lisa Marley. "While it's commonly associated with pies and jams, rhubarb is low in calories and packed with essential nutrients, making it a fantastic addition to a healthy diet. Although it might not fit the classic definition of a 'superfood,' its impressive array of vitamins, minerals, and antioxidants certainly qualifies it as a nutrient-dense food worth including in your meals." Rhubarb contains anthraquinones, including emodin and rhein, which can help with gut motility and digestion. "These compounds act as natural stool softeners, making it useful for constipation relief, but too much can have a laxative effect," Bex Prade, clinical nutritionist and functional medicine practitioner tells Yahoo UK. "Rhubarb also provides prebiotic fibres, which help feed beneficial gut bacteria, supporting overall microbiome health." Rhubarb is rich in polyphenols, which support liver detoxification pathways, helping the body process and clear excess oestrogen. "This makes it a good option for balancing hormones, particularly for those with oestrogen dominance-related symptoms like bloating, heavy periods, and mood swings," explains Prade. "In traditional Chinese medicine, rhubarb has been used for centuries to support liver and gallbladder function." The spring-like vegetable is naturally low in sugar and high in fibre, which helps stabilise blood sugar and reduce insulin spikes. "Some research suggests that rhubarb may enhance insulin sensitivity, making it beneficial for metabolic health and those managing blood sugar issues," Prade adds. According to Prade the bitter compounds in rhubarb stimulate bile flow, which supports digestion and helps clear toxins through the liver. "This makes it useful for hormonal balance, skin health, and overall detoxification," she explains. Rhubarb is a good source of vitamin K, which is important for calcium metabolism and helps to keep calcium in the bones rather than in the arteries. "It contains anthocyanins and lycopene, which support heart health and circulation and may reduce LDL cholesterol levels," Prade adds. Marley says the high vitamin K content, combined with calcium, can contribute to stronger bones and may help reduce the risk of osteoporosis. As rhubarb is very low in calories, Marley says it is an excellent option for those looking to manage their weight. The high fibre in rhubarb can also help you feel fuller for longer, which can help you eat less and maintain a healthy weight. Rhubarb contains vitamin C, which supports the immune system and helps with skin health. "It's also high in antioxidants, such as anthocyanins (especially in red varieties), which help combat oxidative stress in the body and may reduce the risk of chronic diseases," Marley adds. There are plenty of ways to cook with the vegetable-come-fruit, depending on your taste preferences. "Rhubarb is far more than just a dessert ingredient and is massively underused in modern diets," explains Prade. "But when prepped properly (without drowning it in sugar), it's an easy addition to a health-focused routine." She suggests drinking the fruit as a tonic before meals to support digestion, stirring into Greek recipe yoghurt or porridge for a gut-friendly boost or mixing with sparkling water for a refreshing summer drink. There are some things to note when cooking with rhubarb including avoiding the leaves as they contain high levels of oxalic acid, which is toxic. "If you're prone to kidney stones or sensitive to oxalates, enjoy rhubarb in moderation," Prade adds. "Cooking rhubarb reduces its oxalate content, making it easier to digest." "This gut-friendly tonic is a great way to get the benefits of rhubarb while also supporting digestion, liver function, and blood sugar balance," explains Prade. Ingredients 4-5 rhubarb stalks, chopped 1-inch piece of fresh ginger, grated or sliced Juice of 1 lemon Zest of 1 lemon (optional) 1 tbsp raw honey (or to taste) 1-2 cups water Method Add chopped rhubarb, ginger, and water to a saucepan. Bring to a gentle simmer and cook for 10-15 minutes until the rhubarb softens. Remove from heat and stir in lemon juice (and zest if using). Sweeten with raw honey, adjusting to taste. Strain if you prefer a smooth tonic or leave it chunky for a compote-style version. Store in the fridge and serve warm or chilled. Read more about health and wellbeing: Warning issued to anyone growing rhubarb in their garden (Manchester Evening News, 3-min read) Four tech wearables designed to improve our health, from Apple AirPods to Oura rings (Yahoo Life UK) Doctors say five changes will help you live a longer life (Surrey Live, 3-min read)
