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Food in Season: November

By WLR's julie howard

Eating local foods when they are in season is not only good for your carbon footprint, they also taste better. Because they haven’t travelled half-way round the world they are fresher and more succulent. Knowing what food is in season gives you the edge when it comes to healthy eating which is important as when you are on a weight loss diet vegetables will form a large number of your calorie-low foods. Try these seasonal diet vegetables!

Goose

Sometimes referred to as a poor man’s Duck, or a rich man’s Turkey, Goose is making a comeback in the UK. Don’t be fooled into thinking that Goose is only for Thanks Giving and Christmas celebrations, Goose is generally available from September to  January, although it’s natural season is still November to December as this is when the birds are at the biggest and most juicest.

One of the best things about Goose, other than the taste, is that the thick layer of fat mostly melts away during roasting the skin is still very calorie dense and so you may wish to avoid it. The fat however can be stored in the fridge and used for cooking roast potatoes, Goose Fat is lower in saturated fat and higher in mono-unsaturated fat than similar fats such as lard or duck fat so is definitely worth giving a go.

Flavour

Meat from a Goose is all dark and so the flavour of Goose can be likened to the dark meat you get from a chicken but because of, the thick layer of fat you get with Goose when cooked is more succulent, plus being a Goose and not a Chicken you’ll find it is a gameyer tasting bird.

Nutritional Information

Calories (kcal) 319.0

Carbohydrate (g) 0.0

Sugars (g) 0.0

Protein (g) 29.3

Fat (g) 22.4

Saturates (g 0.0

Fibre (g) 0.0

Sodium (g) 0.15

Goose Recipes

Roasted Goose Portions

Parsnips

Parsnips are widely available from around September time right through to March but because the frost brings out the sweetness the tastier parsnip will be those grown in mid winter. They can be used in a wide range of dishes from casseroles to salads and cooked in much the same way as the potato. My personal favourite is to simply roast in the oven to bring out even more of the natural sweetness. This starchy vegetable contains around 61calories per 100g and provides a good helping of fibre, vitamin c and potassium.

Preparation:

The smaller parsnips don’t need to be peeled, give them a quick scrub under the tap and cook as they are. Older parsnips just need a quick wash, trim the ends and peel!

Storage:

Kept in the fridge in a perforated, unsealed plastic bag they can last for 2 or 3 weeks.

Parsnip Recipes:

Parsnip Hash Browns
Parsnip Mash
Spicy Parsnip Salad

Nutrition data per 100g

Calories (kcal) 61.6

Carbohydrate (g) 11.6 (Sugars (g) 5.3)

Protein (g) 1.7

Fat (g) 1.0 (Saturates (g) 0.2)

Fibre (g) 4.3

Sodium (g) 0.0

Alcohol (g) 0.0

Fruit & Veg 1.2

 

Pumpkin

The pumpkin season is quite short so make the most of this super calorie-low food. At this time of year there are plenty to be had especially for those of us who’ve had to scoop out the flesh to make lanterns for halloween! Pumpkin has a mild sweet taste, which makes it ideal in both sweet and savoury dishes. The tastier pumpkins do tend to be the smaller ones and remember that ripeness is linked to how heavy they are so they should not feel light. At 26 calories per 100g the colour alone shows that it is full of betacarotene which is an important antioxidant in helping protect against heart disease. The body also converts this into Vitamin A, which will not only help give us healthy skin, but is important for a healthy immune system It also contains Vitamin C, Fibre and high levels of potassium. From a nutritional point the best part is what most people discard – the seeds. Pumpkin seeds are high in Iron, Zinc, Magnesium and Protein and contain Omega 3 essential fatty acids.

Preparation:

Peel and remove the seeds and any fibrous stringy bits before cutting into chunks. For larger pumpkins you may find it easier to cut into quarters before peeling. Alternatively you can remove the insides to carve the pumpkin by slicing off the top and using a large spoon to scoop out the flesh and seeds.

Storage:

If stored correctly pumpkins can be kept for weeks. Store in a cool dark place and change their position to stop any rot. Cut pumpkin can be kept in an airtight container in the fridge for around a week. Alternatively cook and keep in the freezer. They are a starchy vegetable so will freeze well without affecting the flavour.

Pumpkin Recipes:

Pumpkin Soup
Roast Pumpkin Seeds
Pumpkin Biscuits

Nutrition data per 100g Raw Edible Portion

Calories (kcal) 26.0

Carbohydrate (g) 6.0 (Sugars (g) 1.0)

Protein (g) 1.0

Fat (g) 0.0 (Saturates (g) 0.0)

Fibre (g) 0.0

Sodium (g) 0.0

Alcohol (g) 0.0

Fruit & Veg 1.3

 

Cabbage

A truly British vegetable, Cabbage may not be very exciting or especially flavoursome, however it is more versatile than you might think. You can bake, boil, braise, pickle and fry cabbage. It’s ideal for adding to and bulking out dishes as well as soaking up other flavours in soups, sauces and other dishes, or even eaten raw.

Available in many variations making the British cabbage season long and plentiful as we munch our way through Red, White, Green , Savoy, Bok Choy and many more varieties.

As for nutritional benefits cabbage is high in beta-carotene and iron, contains vitamins A, B, C, E, as well as minerals and fibre. Cabbage is thought to be great for the digestive system, have anti inflammatory and cancer fighting properties.

Preparation

No faffing around with this vegetable, simply chop/trim the stork end, before chopping or shredding (particularly good for in Chinese dishes), and rinsing if necessary.

Storage

If you are using cabbage within a few days of harvesting it from your garden then it can be kept in a cool cupboard or veg rack. However if brought from the supermarket or brought much in advance of use it is best kept in the fridge in cling film or a sealed container to best preserve it’s nutrients.

Nutritional Information Cabbage, White, Raw Average per 100g

Calories (kcal) 27.0

Carbohydrate (g) 5.0

Sugars (g) 4.9

Protein (g)1.4

Fat (g) 0.2

Saturates (g) 0.0

Fibre (g) 2.1

Sodium (g) 0.0

Recipes

Bubble & Squeak
Low Calorie Coleslaw

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