THE SWAG BLOG — health benefits

Beetroot is a vegetable that's often overlooked in the kitchen, but it's actually incredibly versatile and packed with many health benefits. Not only is it low in calories and high in fibre, but it's also a good source of vitamins and minerals, including folate, manganese, and potassium. And let's not forget that gorgeous, bright colour!

Fruit and vegetables are rich in vitamins, minerals and phytonutrients but today, they are also loaded with heavy chemicals. But don’t worry, there are many ways to reduce the amount of synthetic chemicals you consume without sacrificing your favourite foods. Find out how the low-chemical fruits and vegetables found in Australia and tips to reduce your exposure to chemicals.

Boost your immune system and prevent cold and flu with our Swag Immune Booster Juice! Apple cider vinegar will help detoxify your body, while celery will lower inflammation. Carrots will bring sweetness and kale the vitamins needed on colder days. If you’re looking at buying produce in bulk for a juice detox, grab our Detox Bundle and be sure to keep those precious greens nutrient-rich, fresh and crisp for longer.

Citrus peels can be composted in very light quantities but often end up in the bin. However, there are better (and more delicious!) ways to reduce citrus waste - by preserving them! Preserved citrus peels go well with fish, vegetables, soups, pasta, sauces and salads - perfect to lift any summer dish! Not only do they add depth to any meal but they can also be  unique, little homemade gifts.

Potato Gratin, also called Dauphinois, is an inexpensive dish that will be greatly appreciated by the whole family, not just because it's delicious, but also for its flu-fighting nutritional benefits. Serve it as a side dish or a main and add bacon pieces for added taste and texture! 

Plastic tea bags release billions of nanoplastics and microplastics in water when brewed at 95°C. Microplastics are plastic fragments that are less than 5 mms in length each but larger than nanoplastics.

March marks the beginning of autumn in Australia. With cooler days settling in, nothing beats cosying up with a creamy, hearty soup. Now that potatoes and leeks are in season, it’s the perfect opportunity to enjoy this beautiful recipe. This soup is nutritious (plenty of immune boosting goodness in this one!), comforting and simply delish! Serve together with bread and you’ve got yourself a banger for a weeknight meal! Best part? You can freeze this in glass jars and enjoy it throughout the month!

Spiced apple rings are the perfect guilt-free snack, fantastic for when you have those nights binge watching shows, or when you want something to nibble on in between meals. Best part? They’re full of nutrition thanks to the multiple spices, and have no added sugar! Read ahead for perhaps the simplest snack you’ll find yet!

This face oil recipe is one of our faves and is a natural, non-toxic and inexpensive skincare multi-worker (moisturiser, cleanser AND serum) which is suitable for most skin types, making it the perfect, waste-free, Valentine's-day gift to treat yo’ sweet self or a loved one with 💕✨

Did you know there is enough food produced globally to feed everyone? Over one third of all food produced is lost or wasted (1.3 billion tonnes) costing the global economy close to $940 billion each year. These 1.3 billion tonnes are enough to feed 870 million hungry people. Approximately 60% of the food wasted is fruit and vegetables however one in nine people around the world do not have enough food to eat, that’s 793 million people who are undernourished. Food waste causes 8% of the greenhouse gases heating the planet. In Australia: Over 5 million tonnes of food end...

It’s one thing many of us are guilty of. While we’re educated from a young age that fresh vegetables are one of the most important parts of our diet and should make up a significant portion of it, many of us simply don’t consume as many vegetables as we should. To try and encourage those of you reading this blog of the importance of eating veggies, we’ve outlined some of the health benefits of getting our 5 a day: 1. You get enough vitamins and minerals Fresh vegetables and fruit for that matter contain many vital vitamins and minerals necessary...