Healthy foods for every day living (K to O)

Here’s to you and the support that you give yourself through healthy eating. It goes without saying that when we eat well, we tend to feel well, more alert and in control.

Remember every cell in our body needs nutrients to function. Without these, so many essential interactions from energy production, to skin repair, menstruation, thought processes and sleep, simply don’t work as they should.

So to help you have the vitality, energy and zest for life that you want, here are some more healthy food ideas.


Lemons are a staple for me. I literally use them throughout the year and even more so when I’m feeling run down or when we come into ‘bug’ season. The sharp fresh scent and juicy taste always enlivens me.

On a nutritional note. Lemons contain substantial amounts of vitamin C. It’s estimated that they can produce about twice the daily amount that we need. They are linked to colds as many know, but also to UTIs and this is due in part to their anti-bacterial properties. Limonene which is part of the phytochemical (or plant chemical) found in the outer layer breaks down hardy matter and may be useful where gall stones exist. Lemons may also reduce swelling and excess fluid that surrounds an inflamed area. See why they’re so useful!

Now, how to eat it. A tip to get more juice from a lemon (or lime) is to roll it first. And if you don’t have a squeezer, simply put a fork in the centre and squeeze the sides. Lemon peel and it’s rich oil is great for recipes, but do wash the lemon thoroughly as they may contain toxins from having been sprayed. For a cleansing smoothie, I add it with cucumber, spinach, apples, celery and carrot juice. I also add lemon juice to salads, put it in soups for a bit of zing, or in coleslaw.


There’s not a week goes by that I don’t have 4-5 onions to hand. They’re more than simply a staple, they’re a must for me. They add texture, flavour and of course plenty of very beneficial nutrients.

On a nutritional note. Onions contains high levels of vitamin C and potassium, which support strong blood vessel formation and nerve and muscle contraction. They also contain strong flavonoids (or plant chemicals) which prevent the build-up of toxins and are beneficial for cold and allergy prevention. Allergies are often exacerbated by a chemical called histamine which supports the immune system by opening vessels. However, histamine can become problematic when there is too much in the body. When this happens, it can mimic allergic reactions causing itching, sneezing and irritated eyes. The good news is that onions contain a compound called quercetin which can dampen this reaction down.

Onions are also reported to have strong pre-biotic affects. They are thereby prevalent in feeding and supporting the probiotics which aid our healthy gut bacteria. Great reasons to  always have them on hand.

Now, how to eat it. I love at this recipe in the colder months but it’s really good at any time of year. It includes onions, garlic, thyme (or mixed herbs) and apple. It’s so great for moving mucus and that stubborn phlegm that you may get in your throat or chest. You can adjust the amounts, but I make it like this:
1/2 to 1 onion.
2 -4 bulbs of garlic
1 large apple
2-3 sprigs (or 2 tsp) thyme or mixed herbs
Vegetable stock

Onion and garlic are more potent when eaten raw, but for this purpose, I lightly sauté the ingredients for 5 minutes, add stock for another ten minutes and then blend it all. It stores well in the fridge for a few days too.

What has this page made you think about your own health and that of those around you? If you want other healthy foods then there are other pages to help you here A to EF to J, or P to T. Remember, if you want additional support to manage your health through nutrition do contact me.