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Food in Season: August

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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
Protein (g)	0.8
Carbohydrate (g)	3.2
Fat (g)	0.3
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
Protein (g)	0.6
Carbohydrate (g)	8.4
Fat (g)	0.1
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
Protein (g)	8.1
Carbohydrate (g)	2.3
Fat (g)	1.6
Fibre (g)	0.1
Fruit and Veg (servings)	0.0

Mussel Recipes:

• Mussels with Green Peppers
• Steamed Mussels in Garlic Butter

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