Food in Season

WLR’s Tracy highlights what foods are in season to give you new ideas to include in your diet with recipes for Cauliflower and Rhubarb

Food in Season: February

By WLR's Tracy Dobson

Cauliflower

Along with broccoli and sprouts this vegetable is part of the Brassica family but it lacks the green colour because the leaves of the plant shield the florets from the sun. Cauliflower florets should have a clean and creamy appearance and whilst this is what most people eat, the leaves and stem are also edible. If you don’t over cook it you will have a tasty vegetable that will provide you with plenty of Vitamin B6 and folate and over 70% of the recommended adult intake of Vitamin C per 100g. It is also an antioxidant superfood due to it containing glucosinolates, which trigger your body’s own natural antioxidant systems. At a tiny 31 calories per 100g serving you know it makes sense to include this tasty and nutritious vegetable in your diet.

Preparation:

Using a sharp knife slice through the base of the cauliflower to remove the leaves and cut away the core. Cut or break into evenly sized florets and rinse thoroughly under cold water.

Storage:

Whilst it is tastiest eaten as soon as possible whole cauliflower will keep for several days if stored in a cool dark place or placed in a plastic bag stem side up in the bottom of the fridge. Once cut into florets they are best eaten within a day.

Cauliflower Recipes:

Bacon & Cauliflower Soup
Cauliflower Cheese
Cauliflower Pitta Pockets

Nutrition data per 100g

Calories (kcal) 31.1
Carbohydrate (g) 2.7
Sugars (g) 2.2
Protein (g) 3.3
Fat (g) 0.8
Saturates (g) 0.2
Fibre (g) 1.6
Sodium (g) 0.0
Alcohol (g) 0.0
Fruit & Veg 1.3

 

 

Rhubarb

At this time of year it can be difficult to find a varied supply of seasonal fruits and vegetables but rhubarb kind of covers both. Whilst most people regard this as a fruit it is actually classified as a vegetable and a tart one at that!
Whilst its thick, fleshy stalks can be used in various recipes from pies to pickle just remember that the leaves should be discarded as they contain a poison called oxalic acid.
Like cranberries most people do find rhubarb needs sweetness to make it more palatable. In some recipes orange or apple juice can be used to sweeten as an alternative to sugar.
At only 21 calories per 100g you gain a decent amount of Vitamins A & C, moderate amounts of dietary fibre and if that’s not enough to tempt you, eating it will also help keep you regular! Just be careful not to over indulge or it may cause a laxative effect.

Preparation:

Once you have removed the leaves simply wash and trim the ends before cutting into chunks as required.

Storage:

Kept in a plastic bag you can store rhubarb in the bottom of the fridge for a week. It also freezes well without needing to be sweetened first. Stew and then freeze or simply wash and freeze raw in airtight bags for up to a year.

Rhubarb Recipes:

Crunchy Rhubarb Dessert
Rhubarb & Ginger Muffins
Spiced Rhubarb & Custard

Nutrition data per 100g

Calories (kcal) 21.0
Carbohydrate (g) 4.5
Sugars (g) 1.1
Protein (g) 0.9
Fat (g) 0.2
Saturates (g) 0.1
Fibre (g) 1.8
Sodium (g) 0.0
Alcohol (g) 0.0
Fruit & Veg 1.3