There has recently been quite a lot of press on the health giving nutrients in chocolate. These plant compounds called polyphenols have been linked with lowered cardiovascular risk, reduced breast cancer risk and other health benefits.

Dark chocolate seems to have higher levels of these compounds than milk chocolate, and as it's also lower in sugar, makes for a better source of these wonder nutrients. Another handy aspect of dark chocolate is that a little goes a long way. Because of its stronger taste I find it easier to have a bit more portion control.

An even better way to enjoy a bit of chocolate would be to have a piece or two of the lovely dark chocolate with a handful of nuts. Any food high in sugar – which the dark chocolate still is, even if it has relatively less sugar than milk chocolate – will send your blood sugar levels on a steep upward trajectory. You’ll get a momentary energy peak but this is quickly followed by a slump as your blood sugar levels come down as quickly as they went up.

Problem with the rapid rises of blood sugar levels is that your body is always trying to keep things on an even keel. Any deviations, such as quicker than usual rises in blood sugar levels caused by sugary snacks, tend to get corrected with equal speed. The correction leaves you irritable, tired, unable to concentrate and craving for more sugar or caffeine to lift you out of the slump.

The reason why I mentioned nuts as a good accompaniment for chocolate is that the protein and fats from the nuts will slow down the sugar rush. You’ll have energy that will last for a little longer and less cravings for more ‘quick fixes’. Of course, ideally you’d swap the chocolate for a piece of fresh fruit to go with the nuts for an ultimate healthy snack.

By the way, the protein advice goes for any type of snack. Instead of sugary biscuits, you could try some yoghurt (protein) with fruit or berries. Or carrot sticks with hummus if you want to impress a nutritionist. Happy snacking!

Watercress has long been a tonic food for good health, and has even attracted some celebrity endorsements. It is a peppery tasting green that can be juiced or used in salads or soups.

It has high levels of carotenes (vitamin A pre-cursors) and E and C vitamins. All of these nutrients have been linked to lowered risk of cancer and heart disease.

In addition to vitamin C, watercress is also a good source of zinc. Together these nutrients give a great boost to the immune system. Vitamin C is also naturally anti-histaminic, so a great help during the hayfever season.

Watercress also contains good levels of iron and folate, which together can help prevent anemia. If you are a vegetarian, or pregnant and wanting to boost your iron levels, add some watercress into your salads.

Try the lovely watercress soup below. It would make a smart starter even for a dinner party, or a great tasting lunch to take with you in a thermos.

1 tbsp extra virgin olive oil
1 bunch spring onions or 1 leek, finely chopped
1 medium or 2 small potatoes, roughly chopped
1 litre vegetable stock
3 bunches watercress
75 ml soured cream or smetana
pinch of ground nutmeg
freshly ground black pepper
sea salt

1. In a large saucepan, heat the oil or butter. Add the spring onions or leek and cook over a low heat until tender, about 10 minutes.
2. Add the potatoes and the stock. Bring to the boil, reduce the heat and simmer, covered for 10 minutes.
3. Wash, drain and roughly chop the watercress. Add it to the pan and return to the boil for 2 minutes. Turn off the heat and leave to stand for 5 minutes.
4. In a blender or food processor, liquidise the soup and return it to the pan. Stir in the soured cream or smetana. Add the nutmeg and season to taste. Reheat gently, do not boil, before serving.

Sanna Anderson is a Nutritional Therapist trained at the Institute for Optimum Nutrition, a leading establishment in the field of nutrition education.

Sanna spent the first 10 years of her career in the financial industry enjoying the challenges of the corporate world. She's always been a keen cook and is passionate about good food, but it wasn’t until experiencing the dramatic effects of a diet change on her own health that she realised the impact good nutrition can have on the quality of life.

She is now sharing this knowledge at her nutrition consultations and through this newsletter and believes that good nutrition is the corner-stone of health and well- being. She is passionate about making healthy food appetising and easy to prepare and her approach is to work with her clients’ unique circumstances to help them achieve their goals.