Seasonal Foods for October / Autumn Harvest

Despite the increase in food prices there are lots of nutritious foods  for a nutritionally  balanced diet

Look out for

Apples , they contain Pectin aiding digestion,

Pears, eaten on there own or cooked in red wine, gives health boosting flavonoids

Watercress,  . Its peppery leaf is excellent served with orange segments as a salad or simply made into a smooth, vibrant green soup which can be served hot or cold.

Pumpkin, use chunks in Risotto with  sage leaves,  aids hormonal balance and    hot flushes

Mussels, cook in garlic and white wine , served with wholemeal bread for a warming supper

Having a good diet is essential for hormonal balance and there is no better way than to eat what is in season from around the country & your local farmers market.

This months foods are:- Fruit- blueberries, a super food with the  highest antioxidant levels than any other fruit or vegetable, helping fight heart disease, cancer and lowering cholesterol levels. Strawberries at there best now , just seven a day count towards your 5 a day fruit and vegetable,  low in calories, high in fibre and taste delicious

Salad - watercress,  its green leaves are a great source of iron and zinc as well as containing  vitamin C and magnesium.  Fennel, with its distinctive aniseed flavour can be eaten cooked, roasted or braised  or shaved thinly into salads for a change,   carrots young and tender are  delicious grated with a squeeze of lemon juice.

Vegetables - Jersey new potatoes are at there best, full of vitamins and minerals, no need to peel,steam and serve with a dot of butter. Long Runner Beans, these are high in Vitamin C and folic acid  which aid blood cell and nervous system development

Fish - Mackerel, British mackerel is in season from June to October, an oily fish, rich in healthy Omega 3 polyunsaturated fatty acids vitamins and selenium, which boost the immune system and the endocrine system. Ideal for the  BBQ or bake

 Meat - Try lean  English and Welsh lamb  studded with rosemary and garlic serve  with new potatoes and green beans.

Asparagus has been eaten as a vegetable for thousands of years. The earliest cultivation was by the Greeks and Romans around 200BC. Widely regarded as the most delicious of all vegetables, with both a soft and crunchy textures giving subtle and distinctive flavours.

It was thought that asparagus was an expensive luxury vegetable, today it is available all year round at a reasonable price, the main season in England is May to July otherwise it is imported.

Varieties

• Green - The spears are entirely green, grown above ground, English and American variety
• White – White stalks with cream tips have grown under mounds of soil, Spanish and Dutch variety
• Purple- white stalks with purple to green spears cut when spears are 4cm above the ground mostly grown in France.

Nutritional Value (per 100gm)

Asparagus is packed full of vitamins and minerals, including potassium, phosphorus, folic acid, beta-carotene and vitamins C and K. It is known to be a perfect source of protein for vegetarians it can also help to balance hormones and lower cholesterol.

Always buy when the stalks are straight and firm and the head is closed, firm and smooth to touch. Remove any woody stalks then either stand tied together in an asparagus kettle and steam for 15 minutes, microwave, boil or roast. The delicate flavour may be enhanced when olive oil and Parmesan cheese are sprinkled on to the asparagus and then roasted.

Summer Recipes

• Chilled asparagus soup with low fat cream
• Steamed asparagus served with a drizzle of truffle oil and warm
  walnut bread
• Avocado and asparagus, diced severed
  with mixed leaf green salad and french dressing
• Dipping the tip into the yoke of a lightly boiled egg and a serving of hollandaise sauce

Although a fruit and not a vegetable, the tomato is often classified this way.

An excellent source of vitamins A and C, the uncooked fruit is a good source of vitamin E.

The tomato is an antioxidant and has a high mineral content, containing potassium, calcium and other trace elements.

Tomatoes are low in calories, containing only 14 calories per 100g. Ripe tomatoes can be 1.5% fibre.

Broccoli has become popular nutritional vegetable in the last few years.

Available throughout the year, it is an excellent vegetable containing a large profile of vitamins & minerals and is ideal for the modern woman of today, especially at the time of hormonal change.

Colorful and easy to cook broccoli is available as heads, purple sproutings and miniatures.

Nutritional Value ( per 100g)

Containing vitamins C & E, essential antioxidants, that can slow down the ageing process and boost the immune system.

With vitamin K which is required to make Prothombin, essential for normal blood clotting.

Calcium for strong bones and replenishment of bone tissue during menopause, which can help protect against Osteoporosis.

When cooking broccoli steaming and stir fry are the best methods to retain as many vitamins and minerals as possible. It should be crisp to bite. Even mixed into salads without cooking it makes a healthy addition.

Broccoli mixed with other vegetables gives a good boost to the recommenced 5 servings a day of fruit and veg. It can help reduce the risk of many ageing diseases and illnesses.

Quick Starter

Cut broccoli into small florets. Peel and skin a banana, add a small amount of olive oil to a frying pan or wok. Stir fry for 1-2 mins - sprinkle with almonds or nuts for a tasty and nutritional starter.

Carrots are one of the best known and loved root vegetables. Orange in colour they originally came from Holland, where white and purple ones where also available, these are rare today.

A versatile inexpensive year round vegetable, that has different flavours depending on how they are cooked. Young season carrots are sweet with an intense flavour and are usually sold with their feathery tops. Older carrots should be firm and unblemished.

Nutritional Value (per 100gm)

Carrots contain large amounts of Vit A, Retinol which is required for cell growth and development, with Carotene for formation of visual pigments in the eye. Notable amounts of Vitamins B3, C and E are also present. When eaten raw, carrots also provide good quantities of potassium, calcium, iron and zinc. 31/2 ozs of carrots provide the RDA of Vitamin A.

Serving Suggestions:

Eaten raw carrots can be cut into julienne strips and used in dips, such as avocado dips.

They can be grated into salads, or juiced with other ingredients.

Cooked young carrots braised in butter are sweet, whilst if steamed they are tender and melt in the mouth.

Casseroles bring out the savoury and characteristic flavour. Carrot soups are fragrent and mild, mixed with orange juice they can be refreshing.

When added to cakes, their flavour is hardly noticed but adds a sweetness and richness.

To obtain the optimum nutritional value, use raw or only slightly cooked carrots, to retain the valuable nutrients that lie, either in or under the skin.

Garlic like the onion, shallot, chives and leeks belong to the Allium group of vegetables, which produce sulphur containing compounds that give the distinctive aroma and flavour.

Medicinally it is thought these compounds may protect the body in many ways :

• Boosting the immune system
• Protection against cancer cells
• Antibiotic and antifungal properties
• Aiding circulation

There are numerous types of garlic but the three most common are:

• White and fleshy bulbs are the most common and have an excellent flavour
• Green garlic is available only in the summer and is much sweeter
• Marshalls Mediterranean is an Italian garlic which is used in many Mediterranean dishes

Fresh crushed garlic is the most benefical and strongest form. Baking leaves garlic mild and sweet, whilst garlic tinctures (essence of garlic) maybe added to food and drinks.

Taken daily to sustain resistance to colds & flu and to reduce alimentary tract and bowel cancers. Not the most user friendly vegetable, it has been known for centuries that taken regularly it has many medicinal properties.

Serve as garlic bread, add to casseroles, soups or make a paste to use with meat and vegetables.

The Chinese were the first people to cultivate the aubergines in the fifth century, and then it was introduced into Spain, Italy and from there onto southern and eastern parts of Europe. The Aubergine goes under a variety of names including the eggplant, apple of love, garden egg, guinea squash and is a member of the nightshade family, thus related to potatoes, tomatoes and peppers. Many varieties, shapes, sizes and colours are cultivated and cooked all over the world in a multitude of different dishes.

Varieties

Purple or glossy black and purple with white stripes are the most popular varieties. The Ivory White is a small plump aubergine that looks like a large egg.

What to look for when buying Aubergines:

They should be heavy and firm to touch, with glossy unblemished skins. They should then keep well in the fridge for up to two weeks

When preparing Aubergines it is a good idea to salt the slices first in order to draw out some of the moisture and their bitterness; otherwise they absorb enormous amounts of oil during cooking. Slice the Aubergines, sprinkle with salt, leave them to drain for about an hour, then rinse well and gently squeeze out the moisture, pat dry.

Aubergines are very good for the circulatory system in helping to protect against cholesterol. They contain amounts of calcium, phosphorus, beta-carotene and folic acid, all of which help maintain a healthy balance of essential minerals.

Aubergines can be baked, fried, pickled, stewed, stuffed, and made into dips. Sliced and cooked in olive oil, they can be included in popular dishes such as moussaka, Italian stuffed aubergines or fried in batter

Serving Suggestions for Aubergine

• A Mediterranean Tower; slices of cooked aubergines, courgettes, and tomatoes layered alternately with cheese and served hot with an olive oil herb dressing and garlic bread.
• Poor mans Caviar; roasted aubergines cooked for 30mins then the pulp is scooped out mixed with spring onions lemon juice and olive oil, serve with garlic bread.

Tea has been drunk for over 50,000 years and ancient Chinese legend has said tea was first brewed from a wild tea plant and was not only found to be refreshing but healthy too.

One of the most popular ways of using herbs is by infusion. Tea contains antioxidants, these help protect us against the effects of harmful radicals.

Real tea comes from the plant Camellia Sinensis, during manufacture the leaves are fermented to different degrees. Herb tea can be made from a variety of herbs, it is generally sensible to vary, not only to enjoy varieties but to ensure that medicinal properties are not over done.

To make an infusion, select your herbs if:

• dried - use 1 teaspoon per person
• fresh - use 2 teaspoons per person

Pour boiling water over herbs either in a cup or a pot

Leave to stand for 5-10 minutes

Strain

Drink on its own, add milk or a teaspoon of honey to taste.

Herbal Tea Suggestions

A variety of herbs may be used but variation according to season is a good idea. Used regularly, herbal teas can make a significant contribution to a persons health and well-being, not just as replacements for teas and coffee, but by general health giving properties and specific medicinal benefits.