24 Sep 2013

Fruits and Vegetables in Autumn

*FRUITS AND VEGETABLES IN AUTUMN*

There’s a huge variety of fresh produce available in autumn, so why not try a new fruit or vegie in your shopping trolley each week? Read on for a selection of what to look out for next time you're at the supermarket.


-Apples, 
not just a handy snack, apples add zing to a salad - try our BBQ pork with cabbage and apple salad - it's sure to be a hit at your next barbeque.

-Kiwifruit: 
did you know the humble kiwifruits contain more Vitamin C than oranges? Try them sliced on your breakfast cereal or reduced fat yoghurt.

-Pears: 
this soft, juicy fruit is high in fibre and a good source of antioxidants, vitamins and minerals, such as Vitamin C and potassium. Pop one in the kids’ lunches and grab one for yourself when you know you’re going to be out and about.

-Grapes:
 you can choose from green, red or black grapes, with or without seeds. Grapes are the perfect snack because there’s no peeling or cutting required, and their bite size means they’re easy to share.

-Lentil and vegetable

-Eggplant: 
a versatile vegie, eggplant can be baked, stir fried, grilled or used as a dip, to name just a few. When selecting an eggplant, make sure it's firm with a shiny skin and green stalk. For a twist on the traditional, try our Lentil and vegetable curry.

-Carrots: 
not just rabbit-food, carrots are the second most popular vegetable in the world, and with good reason! Just half a carrot gives you over twice your recommended daily intake of Vitamin A. Add some diced carrot to your casserole, curry, soup or stir-fry, and grate into children’s meals. 

-Avocado: 
contains monounsaturated fats, which are healthy fats that reduce ‘bad’ LDL cholesterol in our blood; so including these fats in your diet helps reduce your risk of heart disease. For a delicious twist on a family favourite, try our Chilli bean jackets with guacamole.

-Sweet Potato: 
with it's deliciously sweet flavour, this versatile vegie can be used in sweet and savoury dishes. Available in purple, yellow or brown varieties, store your sweet potato at room temperature out of direct sunlight.  For a winter warmer the whole family will love, try our Sweet Potato and Lentil Soup.



*Autumn produce guide
Autumn is a feast riches for the seasonal eater, with the luxury of an extended overlap between the last of the summer favourites such as courgettes and aubergine and exciting newcomers like pumpkin, chestnuts and kale.


*Seasonal fruits and vegetables for Autumn
apples, damsons, medlars, pears, quince, plums, chestnuts, elderberries, artichoke, aubergine, beetroot, broccoli, butternut squash, carrots, celery, courgette, fennel, garlic, kale, leeks, onions, potatoes, turnips, watercress, celeriac, kohlrabi, pumpkin, jerusalem artichoke, parsnips, chicory, beetroot, cauliflower



*Meal and snack ideas for Autumn:
Start your day with spiced porridge studded with fresh plums and dried figs

Snack on carrot and celery sticks with a canellini bean dip

Roast a batch of parsnips and make a chestnut, parsnip and orange soup

Add a little bit of butter and a grating of nutmeg to mashed cauliflower as a side dish or an alternative cottage pie topping

Roast parsnips in olive oil, honey and thyme

Saute leek and celery in olive oil.  Add a couple of bay leaves, thyme and chunks of peeled and chopped potato and Jerusalem artichoke.  Cover with vegetable stock, simmer and blend into a soup.  Top with mixed seeds and freshly ground black pepper.

Bake plums in honey and cinnamon and serve with yogurt or crème fraiche

Cube butternut squash and roast in the oven.  Add watercress, chickpeas, hazelnuts and feta for a delicious salad

Saute a little sliced garlic and chilli in olive oil, add thinly sliced kale and cook briefly for an easy side dish. Top with a poached egg for something more substantial

Griddle sliced tofu until crispy on the outside and serve in a wholegrain sandwich with harissa paste  and slices of cooked pumpkin

Top fresh fish with julienne carrots, leeks and courgettes and sliced chilli and ginger.  Bake or steam in a foil parcel with a splash or lime juice or white wine.

Stir-fry tofu, broccoli and chopped pecans with a chilli, soy and honey sauce and serve with brown rice

Make an autumnal oat thickie with cooked plums or damsons, apple juice, yogurt and honey

Grate a pear into hot porridge and top with chopped walnuts and maple syrup

Bake fennel in a close fitting roasting dish with red onion, garlic, sage and a splash of stock. Season well and blend the cooked vegetables with a dollop of natural yogurt to make a simple sauce for pasta. Top with roasted pine nuts and grated parmesan.

Save any leftover butternut squash to use in muffins and cake bites

Roast florets of cauliflower in cumin and olive oil.  Toss the cooked florets with chickpeas, lemon juice and chopped green chilli for an easy lunchtime salad

Bake good quality sausages with sliced parsnips, apple and rosemary, drizzled with olive oil

Make a mezze plate with pears, walnuts and wensleydale cheese. Drizzle lightly with chestnut honey

Simmer quince in hot water with honey, lemon juice and bay leaf. Serve with a pork chop and a courgette pilaff

Concoct a hearty vegetable stew with kidney beans, canned tomatoes, celery, pumpkin and kale, seasoned with smoked paprika and dried oregano




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