Healthy on a budget!

No really, it is possible! And we’re here to prove it, says Ellie Moss

Fancy gyms and high-end fitness wear are awesome. Who doesn’t love to browse the fancy pants on the Lucas Hugh website or get their sweat on at Barry’s Bootcamp? 

But splashing the cash is in no way essential for healthy living or a hot bod. Don’t get us wrong we all love saving up for that must-have gym bag or splashing out on a pre-hol delivery diet, but your every day healthy regime needn’t come with a high price tag.

Don’t believe us? This issue we’ve made it our mission to get you the best results, with the minimum spend. And it’s not as hard as you might think! But first you have to get in the right mindset! Get started with our top tips:

1 Be inventive Sometimes being healthy on a budget means you have to think outside the box. For example, eating lots of veggies is key to a healthy diet – but if you pick frozen over fresh (which are equally as nutritious) you’ll save a packet. And if the cost of a gym is crippling you, take your workouts outside instead. You’ll have to use your imagination a bit, but a park can provide a great workout – you can use steps and benches for jump squats, Bulgarian split squats or tricep dips; do mini sprints up any inclines; use playground equipment to do pull-ups; and let’s face it, you can do burpees anywhere!

2 Be preparedOne of the essential aspects of getting in shape on a budget is – as the Scouts would no-doubt agree – being prepared. We’re talking making healthy lunches at home rather than buying them; making and carrying your own healthy snacks; always bringing your own water bottle and having a fun fitness schedule so you don’t lose interest and head back to the gym.

3 Do your researchHalf the battle, when trying to keep costs down, is being well informed. So in this special we’re aiming to do just that, giving you all the tips and tricks you need to smash those goals with minimal outlay. But it’s worth doing your own research too. Check out cheap fitness options in your local area like free run clubs; hunt down bargain bulk-buy shops; suss out which friends you can persuade to do park workouts, home workouts and runs with you; and check out healthy food bloggers for some free foodie inspo.

4 If, thenHaving a plan for any unexpected scenarios is also key. For example if rain means my park workout is off then I’ll do an online workout at home instead; or if my friend fancies a meal out after our workout then I’ll invite them round for a healthy meal at mine instead of spending money on an unhealthy night out – that’s a double win! It’s a strategy top psychologist Walter Mischel recommends in his book The Marshmallow Test and it’s a great option for helping you stick to your healthy exercise and nutrition regimes when circumstances change unexpectedly.

5 Go onlineOne of the best things about the internet is that it gives you so much access to free information and inspiration. Who needs to splash out on a new cookbook when the internet is awash with healthy food bloggers sharing their amazing recipes? We lovenaturallysassy.co.uk! And, if paying for a PT is way out of your budget right now, why not sign up to one of the awesome free fitness providers online? Fitnessblender.com and Carly’s Rowena’s YouTube channel have some great options – and they’re completely free! And if you’re looking for food/fitness or just general healthy living inspo, instagram and twitter are packed with fit bods looking to share their top tips – we love Helle Hammonds on Instagram and @LottieLMurphy, @TaraStiles and @CatMeffan on Twitter. 

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Pedal power

There are so many reasons to get back into cycling – or try it for the first time – get started with our top tips

Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to chat about the benefits of life on two wheels and how you can get back in the race. 

Slim cycle

Jumping on your bike is a fantastic way to blitz calories and trim down. ‘Cycling is a great way to lose weight and a brilliant way to burn calories – you can burn around 500 calories an hour cycling and sometimes much more,’ says Gareth. ‘Cycling can also have the added benefit of increasing your metabolism – even after the ride is over.

And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!

It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.

Healthy heart

Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’ 

Mind matters

And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.

Wheely wheely fun

Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth. 

Back to it!

Check out Gareth’s top tips for beginners or those getting back into cycling:

The first thing that you will need is a bike; it’s best to visit a good bike shop where they can give advice and find you a bike that fits properly.

Start by riding comfortably for up to 45 minutes three times a week, then look to slowly build on the number of sessions, duration and speed of sessions gradually.

There are cycling proficiency courses that can build skills and get you ready for the road if you’re nervous.

Practise riding in a traffic-free area, such as a local park, to build confidence.

Why not get used to pedalling, standing and clipping in and out of pedals at a studio such as Cyclebeat (cyclebeat.co.uk) before heading out.

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Dead strong

Want to bolster your muscles and get better at everything you do in the gym? Perfect one of the three big lifts: the deadlift

Never tried a deadlift before? You're missing out. 'You need to be doing this move,' says Richard Tidmarsh, lead trainer at London's Reach Fitness. Here at WF, we've long been huge advocates of lifting weights, but it's nice to see such a huge phenomenon take off thanks to its benefits for strength, fat loss and wellbeing.

But let's get one thing straight: you can only reap these amazing benefits if you're doing it properly. 'Awful form, wasting time on isolate movements and using weights that are too light or too heavy are all common mistakes,' says Richard.

So let's take a step back and look at the humble deadlift. 'It works pretty much every major muscle group in your body hitting your back, glutes, legs and core. So, if you get it right, it'll improve your posture and strength – and, with time and the right training plan, will be a huge weapon in your armoury to add lean tissue to your body.'

Deadlift

Technique

-Set up behind the bar with it touching your shins. Hinge at the hips and knees taking a grip a little wider than shoulder-width apart. With your weight in your heels and spine long and straight, prepare to lift with your chin in a neutral position.

-Now with a deep breath in that you will hold tight during this phase, simultaneously push down through the floor with your heels and drive up with your hips and legs to lift the bar. Maintain a straight spine with your shoulder blades pulled together throughout with your core and back engaged.

-Finish the lift by locking out to full hip extension and standing up straight with the bar tight against you, your back and glutes engaged. You then return the bar in reverse order to the floor, maintaining the positive spine position to execute the lift.

Safety tip

Start with a weight you are comfortable with to get your form perfect. If you have poor spine and hip mobility, you will not be able to get into a good lifting position. So work on these areas of movement before even considering doing this lift.

Meet our expert

Richard Tidmarsh is the owner and lead trainer of Reach Fitness London and trains international athletes such as UFC fighter Jimi Manuwa, as well as celebs such as Jessie Ware and Millie Mackintosh.

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Eight reasons to run!

From blitzing fat to boosting defences, it ticks all the boxes

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. 

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself 

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 

6 Improve joint health 

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. 

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win! 

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Healthy habits made easy

Sick of making promises you can’t keep? We’ve asked the experts how to reboot your life the healthy way, for keeps

What woman can’t recite a list of healthy habits she wants to keep? Lifting weights, running more, drinking eight glasses of water a day, wearing SPF to protect skin, booking regular smears, and not forgetting planning in regular meditation to beat stress.

The habits themselves might change, but one thing tends to remain the same: sticking to them all is almost impossible.

Yep, come February, our New Year’s resolutions have usually fallen by the wayside. Bad habits, on the other hand, are a cinch to keep! Whether it’s forgetting about breakfast, grabbing that 3pm sugar fix to beat the afternoon slump or enjoying a de-stressing cigarette after a meeting, we’re all guilty of indulging in bad habits. Luckily, our experts are here to help you break the cycle and build good habits for life. 

Find the fun

It’s hard to adopt a good habit if you see the change as a chore. ‘Choosing a workout you enjoy is the ideal way to change a “why bother” attitude as it doesn’t feel like hard work and is fun enough to take your mind of it,’ says Felicity Cole, personal trainer at Fitness First.

Visualise your goals

Bad habits are easy to keep because they are easy to do. After all, it’s much easier to lounge on the couch, than hit the gym, or to speed dial a takeaway than make a healthy meal. But explains Dr Sohere Roked, a nutritionist and naturopath (holistic-doctor.co.uk), you can begin to break bad habits by visualising the long-term effects. ‘Visualise how you want to feel and look,’ says Dr Roked. ‘Really feel it. Then think about how you will feel in one year if you are in the same position, and in five years and 10 years. This will help you to focus on why you are making the changes.’

Cook ahead

We all have those days when we just can’t be bothered to cook a healthy meal, and find ourselves reaching for the takeaway menu. But, says Holland & Barrett nutritionist Alex Thompson, preparing for those days in advance can stop you falling into the junk food trap. ‘Cooking large batches of meals such as soups, stews, tomato sauces and low-fat curries or chilli con carne and then freezing them is a great way to always have healthy evening meals ready to use,’ Alex says. ‘Preparing larger batches isn’t a lot more effort in terms of preparation and the cooking time will be very similar. This is the ideal way to avoid the temptation to eat commercially available sugar and fat-laden ready meals or takeaways when you’re tired.’

Zap cravings

We all know those 3pm sugar cravings are caused by a dip in blood sugar, but while you might not be able to resist the mid-afternoon vending machine run, you can help combat cravings by upping your protein intake. ‘This will slow the release of sugars to your system and combat cravings,’ says nutritionist Claire Harper from Ovivo Wellness. ‘If you must eat chocolate, make it choc Brazil nuts, or if you must eat a croissant, make it an almond version, as the protein in the nuts will keep you full for longer.’

‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble’

Tune in

A recent study from Stanford University found that our unconscious mind is in the driving seat a whopping 95 per cent of the time, meaning that a lot of the time when we indulge in bad habits, we’re functioning on autopilot. But that’s no excuse! By improving our awareness we can cull negative behaviour, says Yvonne McMeel, resident nutritionist at Urban Retreat, Harrods. ‘The power to change occurs once you recognise what you are doing,’ says Yvonne. ‘Usually it’s a feeling that triggers a negative behaviour: you’re feeling stressed at work, you’re feeling a bit down, you’re bored, or you’re feeling sad. Food, alcohol, cigarettes or whatever you can then use as a replacement to fill that void, helps to ease the pain or it can distract from the problem. EFT (emotional freedom technique) is a relatively new tool that alleviates the emotional cause of the problem by using the body’s energy flow. When we have bad experiences or traumas, the energy flow is disrupted in the system. EFT is a technique that uses the body’s own meridian points and these points can be stimulated by tapping gently with your fingers, so you are tapping into your body’s own energy and healing power.
It’s a simple and painless technique which can be learned by anyone and used
to live a more healthy empowered life.’

Break the cycle

All the good intentions in the world
can fall by the wayside when stress enters the picture, and you’re reaching for that chocolate bar faster than you can say ‘Arrgh’. A recent study presented at the Institute of Food Technologists Annual Meeting found that stressed people reach for foods out of habit – regardless of how healthy or unhealthy they are. But replacing the stress-eating habit with long, deep breaths will be much better for your sanity – and your waistline. ‘Our bodies are programmed to shut down digestion when we’re stressed, so anything you eat will sit in the stomach and intestine far too long and could cause problems,’ explains Claire. ‘It sounds simple, but getting away from the source of your stress (the phone, computer, room full of people) and taking a few deep breaths, will switch your nervous system into an optimal mode for digestion. Now you can eat!’

Don’t dread change

Part of the reason we get so sucked into bad habits is because we often view them as treats, whereas good habits are viewed as laborious and punishing. But if you switch up this mind-set to see the reward in good habits, you’ll be more inclined to keep them. ‘In a perfect world, we wouldn’t need alarm clocks and we would spring out of bed at 6am for a pre-work gym session without any trouble,’ says Felicity. ‘However, in the winter months, this can be particularly troublesome. Try going to bed early and finding ways to get inspired. Get excited about a tasty and healthy new breakfast idea you can enjoy post-workout, listen to new songs from your favourite artist or try doing a different running route or class.’ Anything to get you excited to get up and get out there will stop
that snooze button habit in its tracks.

3 of the best self-help tools

App: Habitual

Cross out a day on the calendar and get cheered on every day, break down your bad habits and use this information to help you make plans to help yourself be even more successful.

Free, iTunes

App:  EFT Clinic

Get introduced to finger tapping with this easy-to-follow app, endorsed by Deepak Chopra, which guides you through the basics of EFT, with downloadable videos.  

Free, iTunes

Book: Making Good Habits, Breaking Bad Habits by Joyce Meyer

This book tackles every bad habit you can imagine, examining destructive behaviour patterns and how to break them.

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Better than botox

Looking for a natural way to slow down the signs of ageing? Feed your skin with youth-boosting foods and nutrients

How much time, effort and money do you spend on creams and treatments in an attempt to keep signs of ageing at bay? If ‘too much’ is the answer, it’s time to rethink your habits, as, while lotions and potions may have some benefit, the real secret to youthful skin lies on your dinner plate. 

The problem

Your skin is the largest organ in the body and is constantly renewing itself. It’s made up of two layers: the dermis and the epidermis. The epidermis is the visible, outer layer of the skin, while the dermis lies underneath and is responsible for your skin’s plumpness – this is where the signs of ageing are most commonly seen. It is made mainly of the proteins collagen and elastin, which give the skin firmness and elasticity. As we age, levels of collagen decline, fat cells (which help skin look plump) shrink and renewal of skin cells slows down. Environmental pollutants, stress, excess sugar, lack of sleep and damage from UV rays also affect skin health.

For younger-looking skin, simply eating healthily is not enough; you need to centre your diet on key nutrients that help protect the skin from damage, hydrate your complexion, and keep your skin cells functioning properly. Here’s what to include on your plate.

Antioxidant-rich fruit and veg 

Beauty booster: Our skin is constantly exposed to UV radiation and pollution, creating free radicals that wreak havoc on skin structure. Oxidative damage breaks down collagen, alters cell renewal, damages DNA and results in inflammation. Tackle it with antioxidants, particularly vitamins A, C and E, and carotenoids.

What to eat: Pile your plate with colourful veg and eat two portions of fruit daily. Include selenium-rich Brazil nuts in your diet, too, plus nuts and seeds which contain vitamin E. Selenium is a superstar in the anti-ageing world, as it’s important for the production of the antioxidant glutathione. Glutathione slows the skin’s ageing process by rapidly repairing cell damage. For an extra-protective boost, eat foods containing polyphenols, such as anthocyanin-rich berries, catechins from green tea and bioflavonoids from citrus fruits. Carotenoids and lycopene found in orange and red fruits and veg are great UV protectors so include these daily, too. Also, limit sun exposure and, if you smoke, consider quitting. 

Lean protein

Beauty booster: Collagen is a crucial protein that keeps the skin supple, firm and elastic. As collagen and other proteins break down, the skin essentially folds into itself, creating wrinkles and lines. Vitamin C and plant antioxidants are needed for the production of collagen fibres and help to preserve collagen, elastin and hyaluronic acid – all key components of healthy skin. 

What to eat: Include high-quality sources of protein in your diet every day, at every meal. It is the amino acids in these protein foods that are used by the body to make collagen. Easiest to digest and use are eggs, whey protein powder, fish and poultry. Eggs have another beauty bonus, as they’re rich in biotin. Biotin is an important nutrient for healthy, glowing skin and a deficiency can lead to dermatitis (inflammation of the skin). Add in zinc-rich foods, too, as zinc helps in collagen formation and new skin cell production. Sources include pumpkin seeds, crab, lean meats and yoghurt.

Oily fish

Beauty booster: Fatty acids are an important component of the cell membrane providing structure and improving function. Getting a balance of the right fats is crucial for young-looking skin. Too much saturated fat or omega-6 fat – found in red meat, dairy, vegetable oils and margarines – can be inflammatory, but avoiding fat altogether can lead to dry and dull skin.

What to eat: Focus on Mediterranean foods, with plenty of olive oil, avocado, nuts, seeds and oily fish. These provide omega-3 fats and monounsaturated, which lower inflammation and nourish the skin – try to get at least two 115g (4 oz) servings of omega-3 rich seafood a week. Include coconut oil, too, which is rich in lauric and caprylic acid, known for its antioxidant and anti-microbial properties.

Detoxifying greens

Beauty booster: The skin is one of the ways the body eliminates waste. If you’re overloaded with toxins, this will soon show up in your skin. To prevent this, increase your intake of leafy greens like kale, cabbage and watercress, which support detoxification. Supercharge your diet with supergreens like chlorella, spirulina, wheatgrass and barley grass. These are potent detoxifying foods and also incredibly nutrient rich. 

What to eat: Eat a dark green leafy salad daily or blend leafy greens to make soup. Try green juicing, snack on kale crisps, grab a wheatgrass shot or whizz up a smoothie. 

More h20

Beauty booster: Don’t forget the importance of water for maintaining youthful-looking skin. When skin is dehydrated it looks old and dull. Houses and offices can be very dehydrating due to central heating and air conditioning. This, coupled with a diet high in sodium, can reduce circulation to the skin, which in turn affects cell renewal and repair. 

What to drink: Aim to drink about six to eight glasses of water per day – or more if you exercise. Coconut water and green tea are also great. Coconut water is rich in electrolytes and effective at hydrating the body quickly. Green tea is fantastic for skin renewal as it contains catechins, which help prevent collagen from breaking down and help reactivate dying skin cells. Fermented drinks like kefir are also great for digestive health, optimising your absorption of nutrients and lowering inflammation by providing a good dose of beneficial bacteria. Finally, avoid excess tea, coffee and alcohol, which can block absorption of key nutrients.

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THE NEW SALAD SUPERFOODS

Widen your leafy green horizon with these up-and-coming superfoods!

Looking to add a dose of freshness to your summer diet? Celebrate sunny days with the latest super greens and you’ll reap some pretty amazing health rewards. Don’t know your mizuna (Japanese mustard) from your red mustard? How about your Persian cress from your pea shoots? These exotic leaves are springing up everywhere from farmers markets to organic delis – and even high-street supermarkets, thanks to the nation’s insatiable appetite for salads. The right combination of ingredients can transform a mundane salad into something quite spectacular. At the core of every truly scrumptious salad is the base – a bed of tasty, nutrient-rich leaves that offer the wow factor. This type of well-balanced salad is the perfect way to liven up a lunchbox or a summer supper, and the latest additions to the salad scene are just as exciting as they are nutritious. So power up your plate with these crunchy superstars and banish tastebud boredom for good!

1 Baby kale

The lowdown: This summer there’s a brand new way to get your kale fix! The UK’s number one superfood has a new sibling that’s causing a stir in health circles. Great for sprucing up green smoothies to summer salads, baby kale is super-sweet and slightly more delicate than its frilly-leafed counterpart.

Nutritional need-to-know: Bursting with skin-loving vitamin A and bone-boosting vitamin K, baby kale is also rich in calcium and folic acid.

Top recipe: Paprika-spiced baby kale crisps: Spread a packet of baby kale onto an oven-proof tray and lightly coat in coconut oil. Sprinkle with paprika and bake at 135C for 25 minutes or until crunchy.

2 Persian Cress

The lowdown: Stuck in a salad rut? Take your tastebuds to the Middle East with Persian cress. This newcomer to the greens pack is a pretty looking, tender leaf and a distant cousin of watercress that originates from Iran.

Nutritional need-to-know: A 60g serving of this flavour-crammed superfood contains 34 per cent of the RDA for immunity-supporting folic acid and 37 per cent of the recommendation for vitamin A.

Top recipe: Egg mayo flatbread: Spread a layer of low-fat mayonnaise on a wholemeal flatbread. Slice one hard-boiled egg and arrange on the flatbread with a handful of Persian Cress and two sliced cherry tomatoes. Fold the flatbread and cut into two.

 3 Baby watercress

The lowdown: Baby watercress makes a brilliant salad base. Like regular watercress, it’s bright and bitter with a creamy texture. The only difference is that it’s cut earlier so it’s less stalky.

Nutritional need-to-know: Baby watercress is loaded with vitamin C and betacarotene, two important nutrients for skin health.

Top recipe: Tuna salad: Top a bunch of baby watercress with 120g tinned tuna, 5 black olives and 4 cherry tomatoes. Drizzle with olive oil and lemon juice.

4 Pea shoots

The lowdown: These mild-tasting shoots of the garden pea plant are super-yummy and versatile. The delicate leaves can be eaten raw or cooked.

Nutritional need-to-know: This nourishing leaf is a nutrition winner. Chomping on a 50g serving offers more than half the RDA for vitamin C, and a quarter of the RDA for vitamin A. What’s not to like?

Top recipe: Lentil & pea shoot salad. Combine half a tin of Puy lentils with a handful of peas, parsley, coriander and pea shoots. Dress in lemon juice and olive oil.

5 Baby red chard

The lowdown: With its crimson-tinged leaves, baby red chard simply steals the salad show. As a member of the Swiss chard family, these little leaves are subtle, earthy and packed with goodness.

Nutritional need-to-know: The red pigment in baby red chard comes from betalin, a compound that helps detox toxins from your body.

Top recipe: Lemon baby red chard: Pan-fry a bunch of baby red chard with 1 diced red onion, 1 crushed garlic clove, juice of half a lemon and crushed black pepper.

 6 Tatsoi

The lowdown: Every bit as exotic as it sounds, tatsoi is a key ingredient in Asian cuisine. Similar to pack choi, tatsoi has a subtle, mustardy flavour.

Nutritional need-to-know: Complexion-perfecting vitamins A and C are the main nutrients contained in tatsoi.

Top recipe: Steamed balsamic tatsoi: Lightly steam a handful of tatsoi and dress with a balsamic dressing made with 1 tbsp balsamic vinegar and 1 tsp olive oil.

7 Baby spinach

The lowdown: With smaller, sweeter leaves than fully matured spinach leaves, baby spinach adds a little bit of magic to an otherwise standard salad bowl.

Nutritional need to know: Baby spinach is thought to be a more concentrated source of nutrients such as vitamin C and antioxidant flavonoids than traditional spinach.

Top recipe: Baby spinach pesto pasta: Cook 50g wholemeal pasta. Stir in 1 tbsp fresh pesto sauce, a handful of baby spinach, 30g cubed mozzarella and 4 cherry tomatoes, halved.

8 Red mustard

The lowdown: Fire up your lunchbox with red mustard leaves. Offering bags of pungent, peppery flavour, red mustard leaves are a staple of Asian cooking.

Nutritional need-to-know: These pungent leaves are thought to give your liver a kickstart by boosting your body’s natural detoxification capacity.

Top recipe: Sautéed Red Mustard Leaves: Sautee the leaves in a drizzle of olive oil and crushed garlic and serve as a side dish.

9 Mizuna

The lowdown: Add some kick to your salad with spicy mizuna. Otherwise known as Japanese mustard, this oriental green boasts feather-like leaves and packs a wonderful peppery punch.

Nutritional need-to-know: Noshing on mizuna could help to fight fatigue as it’s a good source of iron.

Top recipe: Prawn stir-fry: Cook a bag of stir-fry vegetables in 1 tbsp soy sauce. Add 100g cooked prawns, juice of half a lime and a handful of mizuna. Serve with courgette ribbons. 

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