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From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty. But did you know that, in some cases, munching raw vegetables can be better for your health? “When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox, author of Hungry Woman: Eating For Good Health, Happiness And Hormones. “Beneficial enzymes within raw veg can also be lost to roasting and cooking.” Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks. “Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says. As with any raw ingredient, it’s important to prepare veg properly. “Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist and founder of Nourishful Nutrition. Here, experts talk through eight vegetables that are delicious raw… 1. Sweet potato “Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.” 2. Kale Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves. “Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope. “However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C. “Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.” 3. Sugar snap peas Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K. “Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham. “Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.” They make a delicious snack on their own or dipped in hummus. “You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues. “Cut the pods into smaller segments and mix into salads for extra texture and crunch.” 4. Celeriac “Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox. Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces. “Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” Cox. “Thinly sliced into matchstick-sized strips and tossed with a dollop of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.” 5. Cauliflower Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards. “Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox. She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.” However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower. “They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, registered consultant nutritionist at Healthspan. “Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.” 6. Baby corn While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole. “Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham. “The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.” You can slice the stalks to add to salads or serve them as crudites, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.” 7. Courgette “Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes. Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.” 8. Brussels sprouts Not a fan of the classic Christmas dinner side dish? “Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K. “Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!” As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS. Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function. “People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.” Read More Brain’s appetite control centre different in overweight or obese people – study Study reveals how muscle cells deteriorate with age, hampering injury recovery Is it heat exhaustion or are you just tired? Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

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It was a pre-season friendly with a legacy, one that sparked an interest in Pep Guardiola. As he did his research – even with nothing at stake, he wanted to be prepared – he took heed of a manager who plied his trade almost 6,000 miles away, in a league that attracts little attention in England. On Sunday, for Manchester City vs Tottenham Hotspur, he will share a touchline with Ange Postecoglou as peers: in 2019, they worked within the same wider footballing family, but the similarities may have ended there. Postecoglou coached Yokohama F Marinos; the City Football Group have a stake in the Japanese club and as Manchester City prepared for the 2019-20 season, they faced Yokohama, part-way through a J1 League campaign that saw them crowned champions. “I saw some games before,” Guardiola recalled. “And I said, 'wow, there are things that I like'. I said to the players that I know we are not ready because it is pre-season but we are going to face a good team who can challenge us.” City won 3-1; as Guardiola readily recalled, they had better players. Kevin de Bruyne and Raheem Sterling scored that day. The starters also included Kyle Walker, John Stones, Aymeric Laporte, Rodri, Leroy Sane and David and Bernardo Silva. But it formed a conviction in Guardiola that it was worth keeping an eye on the Australian manager in Japan. “He makes football a better place,” the Catalan explained. “Because I'm a manager but I'm also a spectator and I enjoy watching them a lot with the approach they have.” Now they meet as two treble winners, and if Guardiola’s trio of trophies includes the more prestigious prize of the Champions League, Postecoglou did a clean sweep of the Scottish silverware with Celtic. But there is one triple manager of the month this season, and it is the Tottenham head coach. “All Spurs fans and people in England can admit the impact has been big,” Guardiola said, and if, after a stunning start, Postecoglou has suffered three straight defeats, Tottenham are unlikely to go on the defensive at the Etihad Stadium. “If you ask him whether he will change because they are playing against us? Absolutely not. This is not going to happen,” Guardiola said. “I know they lost their last games but you see how they play: courage, high line. It doesn’t matter who jumps to the ball, a lot of combinations, using the keeper for the build-up and arriving in the sides, incredible runners from everywhere, so dynamic. In a few months, you recognise perfectly his team.” All of which reminded him of his initial impression in Japan – “the build-up, how intense their high-pressing, how they use the keeper for the build-up; it was true,” he enthused – and sounds distinctly familiar. They are all traits of Guardiola’s football. A few weeks ago, explaining his tactics, Postecoglou deadpanned: “I’m just copying Pep, mate.” As Guardiola realised, he was not being entirely serious. “It was a joke,” he said, outlining a couple of differences. “I'm not the only person when I was born to become a manager to play a high line. It belongs to him. I would say that sometimes my full-backs go inside [into midfield] but their full-backs go to the pockets, they are attacking midfielders. I never seen that before or use that. It belongs absolutely to him.” That use of full-backs to get into the inside-forward positions, ahead of the midfielders, is an indication of Postecoglou’s boldness. He is an idealist after the trio of pragmatists, an adventurer after the dullards, the Antipodean antithesis to Antonio Conte, Nuno Espirito Santo and Jose Mourinho. And yet, even amid a decidedly mixed few years for Tottenham, they have often had the habit of beating City with the kind of approach – deep defending and quick counter-attacking – that is scarcely the Postecoglou ethos. “You see his team and the influence from the manager is there, compared with the past,” Guardiola said. “You see Antonio Conte's Spurs: you see his stamp, [they] play the way he wants.” The difference does not just lie in the dugout. Guardiola infamously branded Tottenham “the Harry Kane team”. There is no Kane now, and he is reluctant to attach another label to them. “I wouldn't do the same mistake, otherwise my colleagues are angry at me and I don’t want that,” he said. In a way, though, they are the Son Heung-min team: the South Korean has seven goals against City. But with their reinvention as attackers, they are the Postecoglou team. It is a reason why Guardiola is so excited by Sunday. “I think that is such an incredible advert for our game and for our sport,” he said. “When two teams want always to go forward, it's always nice to watch, all the time. It's impossible not to see an interesting game when both teams want to try to do it.” And this time, he won’t have to seek out footage from Japan to watch Angeball. Read More Man City boss Pep Guardiola praises Ange Postecoglou’s impact at Spurs Tottenham boss Ange Postecoglou provides Rodrigo Bentancur injury update The answers to Miguel Delaney’s Reading the Game newsletter quiz Guardiola urges Man City fans to come to Spurs clash because it will be ‘fun’ Postecoglou up for challenge of taking injury-hit Spurs to Man City Tottenham boss Postecoglou provides Bentancur injury update

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