Why are Prunes good for us?


Older women experiencing bone loss had better bone mineral density after three months of  eating a small portion of prunes (50g – about five or six) per day according to US research.

Prunes which are technically dried plums are well known for their benefits of improving constipation. Long term constipation is not only uncomfortable but can lead to a severe impacted lower bowel. It is much easier having prunes with your cereal every morning to promote regularity.


A healthy breakfast, low fat milk, walnuts, muesli and prunes. Just the thing to start the day and fill you up.

As I suffer a form of osteopenia I was interested to learn prunes contain rich sources of phenoic and flavonoid compounds which improve bone health and reduce the risk of osteoporosis.

Prunes are also a good source of vitamin K and beta carotene. Previous studies have shown that increased intake of beta carotene helps people to feel happier. Vitamin K working in conjunction with beta carotene helps to fight the reduction of bone loss and improve circulation.

Also plums and prunes aid in lowing cholesterol so all in all why not have 5-6 prunes a day to aid the process of living a better quality of life


New season Kensington Pride mangoes are available this week from the Northern Territory. Select fruit free from blemishes and black marks, as these indicate the fruit is overripe. The best test of a mango is its aroma, which should be highly perfumed when ripe. Unripened mangoes will ripen at room temperature. Mangoes are an excellent source of vitamins A and C, a good source of dietary fibre and a useful source of vitamins B1, B6 and potassium. Mangoes can be eaten in salads, desserts and casseroles/

Fresh mangoes are delicious and we make the most of them while they are in season. Seasons: Summer, Autumn, Spring

golden mango

In season, delicious and versatile –  strawberries

great cut and put in a glass of bubbly AHHHH! In fact I am having one right now!

The strawberry, Fragaria, is one of the most popular berry fruits in the world. There are more than 10 species of Fragaria that differ in flavour, size and texture yet they all have the same characteristic heart-shaped, red flesh and seeded coat together with small, regal, leafy green caps and stems that adorn their crowns.

Did you know… …strawberries are not actually fruits as their seeds are on the outside. Strawberry plants are runners, and are not produced by seeds. They have an average of 200 seeds per fruit and are actually a member of the rose (rosaceae) family.



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Nutritional highlights

Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw, cooked or used to make tea.

The vibrant red colour of strawberries is due to large amounts of anthocyanidin, which also means they contain powerful antioxidants and are thought to protect against inflammation, cancer and heart disease.

Cauliflower now!

As part of the brassica family (cabbage, brussels sprouts, and broccoli) it is full of nutrients and antioxidants.

Nutritional Profile

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.


Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in ancient Asia Minor, which resembled kale or collards more than the vegetable that we now know it to be.

The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C. It gained popularity in France in the mid-16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India, and China are countries that produce significant amounts of cauliflower.

Health Benefits

While cauliflower is not a well-studied cruciferous vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect to the following types of cancer: bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention.

These three systems are

(1) the body’s detox system,

(2) its antioxidant system, and

(3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.


How good are bananas, individually wrapped, easily included in the lunch bag, a great snack, nutritious, energy packed and full of goodness. Seniors as the song says “Have a banana”

As we get older our appetite reduces due to ill health, can’t be bothered or for whatever reason. A banana smoothie might be the answer. Quick and easy, just pull out the blender and pop it on the bench. This recipe is from Devondale to promote their products.


  • 1 cup of full cream Devondale milk
  • 1/2 cup of frozen raspberries
  • 1 banana
  • 1/2 cup Green DANONE Natural & Sweet Yogurt.

Add all ingredients into a blender. Blend until smooth and frothy. Enjoy!

check out the website for great recipes and ideas



Amongst all of the commonly consumed cruciferous vegetables, broccoli stands out as the most concentrated source of a premiere antioxidant nutrient—vitamin C.

Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K. For people faced with the need to rebuild vitamin D stores through vitamin D supplements, broccoli may be an ideal food to include in the diet.

Health Benefits

It’s no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification

It also supports the liver to clear the body of toxins, and is high in vitamins and minerals

Studies have shown that even kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes


THE oldest woman in the world at 116 says the secret to her longevity lies in a Peruvian mountain diet of goat’s meat and sheep’s milk

Despite living in extreme poverty in the heart of the Andes, she is in the running to become the oldest person in the world.

Born on December 20, 1897, Filomena Taipe Mendoza is only three months older than Japanese Misao Okawa, who is the world’s oldest person according to Guinness World Records and the US-based Gerontology Research Group.

“I am not of the past century, young man, but the other one … I am very old,” she told an official accompanying her to cash the first cheque of a retirement program for seniors living in poverty.

“My secret to longevity is a natural diet: I always ate potatoes, goat meat, sheep milk, goat cheese and beans,” said the wizened Taipe Mendoza, who has never left her impoverished village in Huancavelica.

“Everything I cook comes from my garden,” the ministry quoted her as saying. “I never had canned soft drinks. I had a very hard life, I was very a young widow with nine dependent children and I worked hard to raise them. Only three of them are alive.”

The pension means Taipe Mendoza will now get free medical care and receive every month about 250 Soles ($90).

Her one great desire? “I wish I still had teeth.”

Extracted from THE AUSTRALIA


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