The basic ingredients we use in our food
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Vegetables & Herbs
In Britain, each person eats 207lb of this versatile vegetable every year and surveys suggest two-thirds of us believe that it qualifies as one of our recommended ‘five portions of fruit and veg a day’. the potato is 100 per cent natural, fat and cholesterol-free and packed with vitamins and minerals,
A medium-sized 5oz potato of any variety, with the skin on, provides 27mg of Vitamin C, 45 per cent of our recommended daily amount [RDA], which is more Vitamin C than there is in 100g of grapes or tomatoes.
What’s Beneficial About Onions
The total polyphenol content of onions is much higher than many people expect. (Polyphenols are one of the largest categories of phytonutrients in food. This category includes all flavonoids as well as tannins.) The total polyphenol content of onion is not only higher than its fellow allium vegetables, garlic and leeks, but also higher than tomatoes, carrots, and red bell pepper.
The tomato is the edible, often red berry-type fruit of the nightshade Solanum lycopersicum, commonly known as a tomato plant. The tomato is consumed in diverse ways, including raw, as an ingredient in many dishes, sauces, salads, and drinks
Cabbage can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Countless studies have suggested that increasing consumption of naturally-grown foods like mushrooms decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, and overall lower weight
In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.
Research on eggplant has focused on an anthocyanin phytonutrient found in eggplant skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.
Beans are protein packed energy capsules with a nutritional food valuethat can improve a person’s health in many ways.
Half a cup of beans holds about 100 to 120 calories and its packed of vitamins, Fiber, Proteins, Carbs, Minerals and Lipids
Because of their sweet taste and starchy texture, we know that green peas must contain some sugar and starch (and they do). But they also contain a unique assortment of health-protective phytonutrients. One of these phytonutrients—a polyphenol called coumestrol–has recently come to the forefront of research with respect to stomach cancer protection. It has shown that daily consumption of green peas along with other legumes lowers risk of stomach cancer
Fish & Meat
Haddock is a mild-tasting fish that is lean, white and flaky when cooked. It makes an excellent choice for those who want to start eating fish. is Is packed full of essential vitamins — primarily those in the B vitamin family, an excellent source of protein and contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. The most abundant mineral in haddock is selenium,
The white, mild flavoured flesh of cod is available throughout the year and is a wonderful substitute for meat protein with its versatility making it easily adaptable to all methods of cooking.
Cod belong to the same family (Gadidae) along with both haddock and pollock. It’s not surprising that the words “cod” and “cold” are so similar since cod need the cold, deep, Arctic waters to grow, reproduce and survive.
Plaice, also known as flatfish, is a low-calorie, low-fat type of seafood that can be suitable for low-carbohydrate diets, as it is carbohydrate free. Plaice is also a rich source of protein, so the fish can be a beneficial addition to your diet. Note that different methods of cooking, such as frying, will alter the nutritional value of plaice.