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Food in Season: January

By WLR Staff, Julie Howard

Carrots

The carrot is the vegetable equivalent to the apple, it’s such a normal everyday vegetable that it is easily over looked, and forgotten is its fantastic flavour. If you’ve succumbed to frozen carrots I beg you to step away from the bag and give the fresh thing a try. They taste so different they could actually be classed as a different vegetable in my opinion!

If you need more persuasion, carrots are part of the exclusive Super Foods club, with cholesterol lowering properties, immune strengthening vitamin A, as well as vitamins B, C, D & E.

Preparation

Top and tail to remove root and foliage, then wash and/or peel to eat raw. To cook as a side, carrots are easiest boiled, however they can be steamed but I’d recommend chopping them up small or fine. They can also be cooked as part of stews, casseroles and roasts, or for a real treat carrot cake is one of my favourites – unfortunately I don’t think this will count towards our five a day though.

Storage

As with most root vegetables, carrots are best stored in paper or cloth bags in a cool dry place.

Nutritional Information

Carrot, Raw, Whole, Peeled, Average, per 100g

Calories (kcal)	28.6
Protein (g)	0.6
Carbohydrate (g)	6.4
Sugars (g)	5.5
Fat (g)	0.3
Saturates (g)	0
Fibre (g)	2.2
Sodium (g)	0.1
Fruit and Veg	1.3

Recipes

• Honey Glazed Carrots
• Carrot & Swede Mash

Langoustine

Langoustines are a close relative to lobsters which is where they get their nickname of Norway Lobsters, although often also referred to as Dublin Bay Prawns or more commonly in the UK, Scampi.

As with Lobster the claws and tail can be eaten, however due to the small amount of meat in the claws you’re most likely to only be able to buy the tail meat, unless you are luckily enough to be able to buy them whole.

Preparation

Langoustine meat is best boiled, pan fried, deep fried or grilled.

Storage

If bought live or from a fish counter they should be cooked the same, however they are generally available frozen and so are best stored in the freezer until required.

Nutritional Information

Langoustine, Raw, Average, per 100g

Calories (kcal)	90
Protein (g)	17
Carbohydrate (g)	0
Sugars (g)	-
Fat (g)	2
Saturates (g)	-
Fibre (g)	0
Sodium (g)	-

Recipes

• Langoustines Salad with Lemon Mayo
• Garlic Butter Langoustines and Baby Spinach

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