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Gill Swan Nutrition, New Milton (2026)

19/03/2026

SOURSOP

Soursop is native to the Caribbean and American tropics where is traditionally has the nicknames the healer tree, the protector against evil and the fruit of the soil. Like papaya, jackfruit and cacao it is a cauliflorous tree. This means its flowers and fruit grow on the trunk. This is thought to maximise opportunities for seed dispersal by bats, monkeys and insects in the lower canopy of the rainforest.

Soursop is a good source of vitamin C and has good levels of B1, B2, B3, B5, B6, B9, copper, potassium, magnesium, iron and phosphorous. It also contains vitamin A, choline, calcium, selenium and zinc. It contains phytonutrients that are antioxidant, anti-inflammatory and support the immune system as well as healthy blood sugar and cholesterol levels.

Some social media reports have erroneously claimed that soursop is ‘10,000 stronger than chemotherapy’. However, these reports have some basis in truth. Acetogenins (found in soursop, pawpaw, custard apple and sugar apple) have been show to selectively starve cancer cells of energy and increase apoptosis (programmed cell death). So far, this has only been proven in lab tests.

Soursops are eaten fresh (minus the seeds which are toxic), made into smoothies, juices, ice cream, sorbet and yoghurt. The leaves can be steeped for soursop tea. Unripe, green soursop can be used like jackfruit in curries, bakes, stews and even on pizza.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

03/02/2026

30+ Plant Foods – Turmeric

In 1995, US scientists patented turmeric as a wound-healing agent. The patent was successfully challenged by India where turmeric has been used in Ayurvedic medicine, for thousands of years, for many things rincluding wound healing. It was/is also used as dye (for monks’ robes), as a cosmetic (face masks), in marriage ceremonies (purification ceremony) and as a spice.

The curcuma longa (turmeric) plant comes from the ginger family. Its leaves, stalks and flowers can all be used but it is the rhizomes that are cooked, dried and ground into turmeric powder.

Turmeric contains calcium, magnesium, iron, manganese and traces of phosphorous, potassium, zinc and copper. Its phytonutrients include curcuminoids but also terpenes, phenols and carotenoids. These are anti-inflammatory and antioxidant. They support brain, heart and joint health.

Studies show that turmeric can slow the COMT enzyme which breaks down adrenaline, noradrenaline and dopamine. I already have a slow COMT gene so I no longer consume turmeric regularly, despite its other benefits.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

20/01/2026

30+ Plant Foods – Shiitake

Shiitake means mushroom of the castanopsis (shii) tree. Castanopsis is a kind of beech and shiitake was traditionally grown on its logs. In East Asian cultures, shiitake are connected with longevity and good health. Logs inoculated with shiitake spores would be placed next to newborns to symbolise their future growth and prosperity. Shiitake is also considered a tonic and an aphrodisiac.

Shiitake are a good source of B2, B3, B5 and B6. They contain vitamin D if they have been exposed to the sun. They are high in zinc and a good source of manganese, phosphorous, selenium, copper, potassium, magnesium and iron. They are high in fibre and beta-glucans which support digestive health. Their phytonutrients are anti-inflammatory and antioxidant. They support the immune system and circulatory system. They support healthy cholesterol and blood pressure levels. Studies have shown that they can inhibit tumour growth.

They can be fried or roasted and eaten as a side-dish or added to stir-fries, stocks, soups, stews, rice, pies or pasta.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

08/01/2026

30+ Plant Foods – Leeks

Emperor Nero is said to have eaten leek soup to improve his singing voice. The Romans brought leeks to Britain where they thrived in the cooler, wetter climate.

There are many legends explaining why the leek is a symbol of Wales. The patron saint, David, is said to have consumed only leeks and water. Welsh soldiers were said to wear them in battle against the Saxons ‘to differentiate themselves.’ At the Battle of Crecy, Welsh archers fired at the French from a leek field. Whatever the truth of it, Wales is unique in having a vegetable as a national symbol.

Leeks are very high in vitamin K. They are also high in vitamins A and C, B6, folate, manganese, iron and fibre. They are a source of magnesium, molybdenum, copper, calcium and potassium. Their phytonutrients are anti-inflammatory, anti-microbial and antioxidant. They can protect eyes and the cardiovascular system.

Like onions, leeks are in the allium family and can be a base ingredient for pies, soups, stews, bakes and tarts. They can be added to pilaf, stir fries, spicy pastes and sauces, dahls, roasted, braised or served as side dishes.

For more information and in-depth, personalised nutritional advice or plans - www.gillswannutrition.co.uk

19/12/2025

30+ Plant Foods – the mandarin family

Mi gan is Mandarin for mandarin. For 2,500 years, China has had public officials called mandarins. Mandarin language is the name of the official language of the court and mandarin fruit is thought to have got its name from the bright orange robes worn by mandarins.

Mandarins were first cultivated in China’s Nanling mountains. Now, there are hundreds of varieties grown around the world. Satsumas are named after Satsuma province in Japan where they naturally hybridised from mandarin varieties. Clementines are an Algerian accidental hybrid from a mandarin and a sweet orange. Tangerines are a mandarin variety that got their name from the port of Tangiers, a staging post on their journey to Europe.

The tradition of an orange citrus fruit in the toe of a Christmas stocking comes from a tale about St. Nicholas. He is said to have dropped sacks of gold down a poor man’s chimney so that the man could provide dowries for his daughters. The satsuma and the chocolate gold coins found in Christmas stockings represent these dowries.

The mandarin family is high in vitamin C. It is also a source of vitamin A, B1, B2, B3, B6, B9, potassium, copper, calcium, manganese and fibre. Their phytonutrients are anti-inflammatory and antioxidant. They are neuroprotective and support eye, skin and heart health.

They can be eaten as a snack or in a fruit salad. They can be used as marinades and glazes, muffins, cakes, cookies, tarts, curds, jams, jellies, marmalades, popsicles, gremolatas and garnishes. They can be used in savoury dishes such as salsa, ceviche, salads, stir-fries and rice dishes. They can be made into juice or liqueurs such as Cointreau.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

09/12/2025

30+ Plant Foods – Hazelnut

Hazelnuts grew on the Laurasian supercontinent which divided more than 60 million years ago. Consequently, there are varieties of hazelnut indigenous to North America and Eurasia. Varieties include the American hazelnut, the Giresun Tombul (Turkey), the Tonda Romana, the Spanish filbert, and the Kentish cobnut.

In the UK, the 14th of September was traditionally ‘nutting day.’ In some parts of the county, children were given the day off school to gather hazelnuts and other nuts. It was considered unlucky to collect nuts on September 21st as that was when the devil was out collecting his nuts.

Hazelnuts contain all the essential amino acids but are not considered a complete protein because their levels of lysine are low. They are rich in monounsaturated fats like oleic acid (omega 3). They are high in manganese, copper, vitamin E and fibre. They are a good source of B1, B2, B3, B6, B9, potassium, iron, zinc, magnesium, calcium, phosphorous and selenium. They are anti-inflammatory and antioxidant. Their phytonutrients support heart and eye health.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

25/11/2025

30+ Plant Foods – Borlotti Beans

Cargamanto beans originated in the Andes where they were a staple food and were also used to make jewellery and rosary beads. They were brought to Europe in the 1500s. They have become a culinary staple in Italy as borlotti beans and in Portugal as catarino beans.

Although high in protein, they are not considered a complete protein because they only have low levels of methionine. Borlotti beans are high in B1, B2 and folate and also contain B3, B5 and B6. They are a good source of iron, copper, phosphorous, manganese, magnesium, potassium, zinc, calcium and selenium. They are high in fibre. Their phytonutrients are anti-inflammatory and antioxidant. They support heart and gut health.

Uncooked, borlotti beans are a beige colour with a spattering of reddish-pink markings. When cooked, they lose their colourful speckles. They are a key ingredient in Bandeja Paisa, a traditional Columbian dish. They can be served as a side dish or added to salads, soups, stews, casseroles, feijoadas and tacos.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

18/11/2025

30+ Plant Foods – Cacao

The sweet pulp around cacao beans is thought to have been eaten for more than 5,000 years, in Ecuador. The Olmecs, Mayans and Aztecs fermented cacao and spices into a drink and used it for religious and medicinal purposes and even as currency. The Mayans believed that humans were made of divine blood, corn and cacao.

Cacao arrived in Europe in the 16th century where sweeteners were added to it. Fry’s of Bristol are credited with making the first solid chocolate bar in 1847.

Cacao is high in copper and a source of vitamin K, manganese, magnesium, zinc, potassium, selenium and iron. It contains omega 9 and stearic acid, a saturated fat that doesn’t adversely affect cholesterol levels. Its phytonutrients are anti-inflammatory and antioxidant. It is cardioprotective and triggers the release of endorphins, serotonin and anandamide (the bliss neurotransmitter).

Chocolate with a high percentage of cacao has health benefits. Most chocolate bars, however, are high in sugar and saturated and trans fats. These can contribute to tooth decay, obesity, diabetes and inflammation.

Cacao can be made into chocolate, added to cookies, cakes, puddings, porridge, yoghurt and breakfast cereals. It can be added to shakes or made into hot chocolate. It can be added to savoury dishes such as stews, chillies, moles and barbecue sauces.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

04/11/2025

30+ Plant Foods – Amaranth

Spanish conquistadors threatened to chop off the hands or execute any indigenous people growing amaranth. They saw its use in spiritual practice as a threat to Christianity. In response, seeds were preserved and secretly grown. In 1960s Guatemala, amaranth was threatened again during the state suppression of the Mayan people and culture. Once again, seeds were hidden in glass jars under floorboards and buried in fields. Today it is still a niche crop in Central America while China and India dominate the export market.

Amaranth is considered a complete protein because it contains all nine essential amino acids. It is high in manganese and has good levels of copper, magnesium, phosphorous, iron, selenium and fibre. It also contains zinc, calcium, potassium, B1, B2, B3, B6 and B9. Its phytonutrients are anti-inflammatory and antioxidant. They are cardio and neuroprotective.

Amaranth can be made into porridge or added to overnight oats. It can be eaten like rice and used in risottos, tabboulehs, stews, salads and stuffed peppers. Amaranth flour can be used with other flours to bake bread, cookies, cakes and pancakes. The flour is gluten-free. The flour can also be used to thicken sauces.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

28/10/2025

30+ Plant Foods – Pistachios

In Iran, they’re considered the ‘smiling nut,’ in China, they’re the ‘happy nut,’ in India, they’re the ‘hot nut’ and in California, they’re ‘green gold.’ The name pistachio comes from the Persian/Farsi word, pistake. Cultivation originated in Mesopotamia and Central Asia. Today the biggest producers are Iran and the US.

They get their green colour from chlorophyll and the carotenoids lutein and zeaxanthin.

Pistachios are considered a complete protein because they contain all nine essential amino acids in significant amounts. They are high in B6 and contain vitamin C and precursors for Vitamins A and E. They contain phosphorous, magnesium, potassium, copper and fibre. Their phytonutrients are anti-inflammatory and antioxidant. They support digestive health and eye health. They are low in calories compared to other nuts. Studies have shown they can help regulate blood glucose levels. Their plant sterols can inhibit cholesterol absorption. However, eating lots of salted pistachios may have a detrimental effect on blood pressure.

Pistachios are eaten as snacks, as baklava, in nougat, ice-cream, tiramisu, cakes and cookies and as toppings for desserts. They can also be added to salads and savoury dishes such as pilau.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

28/10/2025

30+ Plant Foods – Figs

Figs are thought to have been the first food to be domesticated. There is evidence that they were cultivated more than 11,000 years ago in the West Bank of Palestine.

Many scholars think the apple tree in the Garden of Eden was a mistranslation of a fig tree. This fits with Adam and Eve making clothes out of fig leaves to cover their nakedness. Michelangelo’s painting, in the Sistine Chapel, has a fig tree rather than an apple tree.

Figs grow inside out. Inside a fig is a collection of flowers. Consequently, the fig requires a specialist pollinator, the fig wasp, which enters the fig through a small hole at the bottom. The female wasp lays eggs in a male fig. She then usually dies inside the fig. The young males hatch first and impregnate the young females before they are hatched. The males die while the females pick up pollen and find a new fig which they pollinate and lay eggs in. Enzymes in the figs break down the bodies of the dead wasps.

If you don’t like the idea of dead wasp figs, there are many varieties that are parthenocarpic. This means growth of the fruit is stimulated by plant hormones rather than pollination and fertilisation.

Figs contain B vitamins, vitamins C and K, copper, manganese, potassium, magnesium, calcium and iron. They are a good source of fibre. Their phytonutrients are anti-inflammatory and antioxidant. They can help with hormone balance and heart, vascular and digestive health. Syrup of figs has traditionally been used as a laxative.

Figs can be eaten raw or grilled or roasted. They can be added to salads, tarts, cookies, cakes and smoothies. They can be made into compotes, chutneys or ice-cream.

For more information and in-depth, personalised nutritional advice or plans - www.gillswannutrition.co.uk

28/10/2025

30+ Chia seeds

Chia is the Mayan word for strength. Aztec warriors consumed chia to enhance their energy and endurance. The Raramuri (lightning-footed people) of Mexico’s Copper Canyon, known for their extraordinary abilities in ultramarathons, attribute their success to a chia-based drink.

Chia is a type of sage originating in Central America. It has been used for millennia as food, a spiritual offering, as glue and gloss and as medicine. It was used as a poultice for wounds, skin rashes and joint pain and also for digestive issues.

Chia contains all nine essential amino acids and so is considered a complete protein. This means chia can help build and repair tissue and make enzymes, hormones and antibodies. It is high in B1, B3, manganese, copper, selenium, magnesium, phosphorous, calcium, iron, zinc and fibre. It is also a source of vitamins E, B2, folate and potassium. It is a good source of Omega 3. Its phytonutrients are anti-inflammatory and antioxidant. It supports heart, gut and bone health.

Chia seeds can be sprinkled onto salads, yoghurt and oats or added to smoothies, energy balls, cakes and bread. It can be made into chia pudding (chia seeds, milk, optional sweetener) and jam (stewed fruit, chia seeds, optional sweetener). Soaked chia seeds can be used as an egg substitute in baking.

For more information and in-depth, personalised nutritional advice and plans - www.gillswannutrition.co.uk

Gill Swan Nutrition

19/03/2026

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