Food in Season
WLR's Tracy Dobson highlights this month's food in season and gives some healthy recipes to tempt your appetite.
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Food in Season: August
By WLR's Tracy Dobson
Tomatoes
Tomatoes are an incredibly versatile fruit however most people (including
myself) regard these more of a vegetable. Whatever you want to call them they
are packed with vitamins A, C & K and potassium. A great source of Lycopene,
which is a powerful antioxidant, and at only 17 cals per 100g what’s not to
like?
Preparation:
Eaten raw, tomatoes take no preparation. Quick rinse under the tap and enjoy!
If you are wanting to remove the skins, mark a cross on the bottom and place in a pan of boiling water for around 20 seconds. Remove and plunge into cold water, the skins will then come away very easily.
Storage:
Pick the reddest, ripest you can find and remember they should not be stored in the fridge, as this will destroy their great flavour.
Tomato Recipe:
Tasty Tomato Relish
Tomatoes on Toast
Curried Tomatoes
Nutrition Information per 100g
Calories (kcal) 17.8
Carbohydrate(g) 3.2 (of which Sugars 3.2g)
Protein (g) 0.8
Fat (g) 0.3 (of which Saturates 0.1g)
Fibre (g) 1.1
Fruit and Veg (servings) 1.3
Plums
Plums are generally around from mid August until October and are one of the
best low calorie and low fat stoned fruits you can buy. They are full of
antioxidant properties, a useful source of Vitamin A, C and E and also contain
the amino acid Tryptophan which is used by the body to produce serotonin.
All this goodness for a tiny 35 calories per 100g.
Preparation:
Like the tomato they can be eaten as they are once they have had a quick rinse under the tap. To remove the skin plunging into hot water for 10 seconds will do the trick.
Storage:
If you buy unripe plums store at room temperature to ripen, they can then be kept refrigerated for a few days. They are also fine to freeze, just remember to remove the stones so as to not impair the flavour.
Plum Recipes
Sugared Plums and Ice Cream
Plum Pie
Nutrition Information per 100g
Calories (kcal) 35.3
Carbohydrate(g) 8.4 (of which Sugars 8.4g)
Protein (g) 0.6
Fat (g) 0.1 (of which Saturates 0.0g)
Fibre (g) 1.5
Fruit and Veg (servings) 1.3
Mussels
Mussels are a cheap, nutritious shellfish. At 55
calories per 100g, they are a
good source of protein and selenium (stimulates metabolism and immune system
and protects cells from free radical damage), vitamin B12, folic acid, calcium
and omega 3 polyunsaturates. Also containing high levels of zinc and iron they
are a healthy low fat food well worth trying.
Preparation:
When preparing mussels it is important to check that the shells are tightly shut, discarding any that are not. Pull out the beards and clean thoroughly, scrubbing under cold running water. To remove the meat you can either steam open or pry the shells open.
Storage:
Mussels are best cooked and eaten as soon as possible after purchase however, they will keep for 48 - 72 hours if they are stored properly. Rinse thoroughly and place in a bowl covering with a damp towel and keep in the coldest part of the fridge. They should not be kept in water, as this will kill them as will storing them in any airtight container or bag.
Cooked mussel meat is fine to freeze but do not freeze when still alive.
Nutrition Information per 100g
Calories (kcal) 55.2
Carbohydrate(g) 2.3 (of which Sugars 0.0g)
Protein (g) 8.1
Fat (g) 1.6 (of which Saturates 0.3g)
Fibre (g) 0.1
Fruit and Veg (servings) 0.0
Mussel Recipes:
Mussels with Green Peppers
Steamed Mussels in Garlic
Butter
