Food in Season – December

By WLR's Food Information Executive, Laurence Beeken

Brussel Sprouts

It wont come as much of a surprise to find that sprouts are part of the cabbage family. They do after all look like mini cabbage albeit probably not as popular.

Sprouts do have a bit of a bad reputation that no doubt stems from over cooking them. Overcooking destroys the delicious flavour and releases sulphur compounds in the vegetables that give it a distinctive unpleasant smell. However cooked correctly and you have a wonderful fresh vegetable with a slightly nutty flavour and no bad odours!

If your diet is lacking in Vitamin C forget the oranges, sprouts actually contain three times the amount of Vitamin C than oranges and a small handful will provide you with your RDA. You will also find a good helping of Vitamin D, fibre and folic acid in this low calorie vegetable that is a must for Christmas dinner.

Preparation:

Easily prepared by washing, cutting off the base together with any remaining stem and removing any yellow damaged leaves. For larger sprouts you will find that they cook more evenly by marking a little cross in the bottom prior to cooking.

Storage:

If you can find sprouts still on the stalks they will keep for up to two weeks in the fridge. If you buy them loose then look for the brightest, firmest sprouts and keep in the fridge or a cool dark place. These should last for roughly 5 days.

Brussel Sprout Recipes:

• Sprouts with Lemon Sauce
• Stir Fry Sprouts
• Sprouts in Garlic Butter

Nutrition Data

per 100g

Calories (kcal)	35.1
Protein (g)	3.3
Carbohydrate (g)	3.1
Fat (g)	1.0
Fibre (g)	2.9
Fruit and Veg (servings)	1.3

 

Celeriac

Not the most commonly used root vegetable but so versatile it is worth experimenting with. Available from October through to April this strange quite ugly looking vegetable is low in Saturated Fat and Cholesterol and high in Vitamin C, Vitamin K, Phosphorus, Potassium and Fibre.

Celeriac has a tough rhino like skin but peel that away and you find a creamy white flesh that tastes somewhat similar to celery and parsley. It can taste quite bitter if not cooked correctly so put straight into boiling water rather than cold to reduce the bitterness. Best used as soon as it is peeled otherwise the skin will discolour quickly, If you need to prepare this in advance keep it in a bowl of acidulated water to preserve the colour.

Preparation:

Wash thoroughly to remove any dirt, trim the bottom and slice off the root end. Using a sharp knife peel away the tough skin. You will need to cut quite a bit away so make sure you allow for this in recipes. It can then be cut into chunks, sliced or grated.

Storage:

Remove any leaves but do not wash before storing. It can be kept in a cool dark place for around a week or in the fridge for 2-3 weeks.

Celeriac Recipes:

• Apple & Celeriac Soup
• Celeriac & Carrot Mash
• Celeriac Cheese Bread

Nutrition Data

per 100g

Calories (kcal)	36.1
Protein (g)	1.3
Carbohydrate (g)	7.9
Fat (g)	0.3
Fibre (g)	1.5
Fruit and Veg (servings)	1.1