Food in Season – October

Broccoli

Related to the cauliflower and cabbage, broccoli is one of my favourite vegetables. 100g serving will give you more than enough of your daily recommended Vitamin C.

Broccoli is also a good source of co-enzyme Q10, a critical nutrient for energy production. Don't over cook and will also have a fabulous source of vitamin E, folate and beta carotene, not to mention fibre, iron and potassium.

Preparation:

Simply trim the stalks and remove any tough or damaged leaves. Cut into florets and wash thoroughly.

Storage:

Store in the fridge and best used within a couple of days of purchase. Remember not wash it prior to storing, otherwise the water residue may cause it to spoil.

Broccoli Recipes:

• Broccoli Soup
• Cheesy Broccoli

Nutrition Information

per 100g

Calories (kcal)	29.6
Protein (g)	3.6
Carbohydrate (g)	2.0
Fat (g)	0.8
Fibre (g)	2.3
Fruit and Veg (servings)	1.3

Butternut Squash

Butternut squash is part of the pumpkin family, which with their thick skins are amongst the longest keeping vegetables.

Per 100g the butternut squash contains 36 calories and not only is it high in fibre, potassium, beta carotene and vitamins A and C, it is also a great source of complex carbohydrates which provide a slower and more sustained release of energy. It is truly a deliciously, sweet Autumn vegetable than can be used in a wide range of dishes.

Preparation:

Whilst the young small squash can be used whole, mature squash needs peeling. If you are roasting a whole squash, pierce the flesh several times all over with a sharp knife and wash thoroughly. For recipes that require chunks of squash, peel the skin, chop in half and scoop out the seeds.

Storage:

Can be kept in a cool, dry place for several weeks or if you prefer to keep them in the fridge store in a paper bag.

Butternut Squash Recipes

• Spicy Squash Salad
• Butternut Wedges

Nutrition Information

per 100g

Calories (kcal)	36.0
Protein (g)	1.1
Carbohydrate (g)	8.3
Fat (g)	0.1
Fibre (g)	1.6
Fruit and Veg (servings)	1.3

Pears

Pears are such a wonderful Autumn fruit that come in a wide range of varieties. Eating these you gain a good source of Chromium and plenty of dietary fibre which is proven to reduce cholesterol levels.

They also contain Vitamins A, C and K along with small amounts of Potassium.

Preparation:

Much the same as the apple, a quick wash under the tap and eat as they are or if you prefer, peel the skin and remove the core.

Storage:

Unripe pears can be stored at room temperature until they ripen. To check the ripeness gently squeeze near the stem and they should give in to light pressure. They can then be kept in the fridge. To stop discoloration wipe any cut and bruised pears with a little lemon juice.

Nutrition Information per 100g

Calories (kcal)	34.7
Protein (g)	0.26
Carbohydrate (g)	8.44
Fat (g)	0.09
Fibre (g)	1.3
Fruit and Veg (servings)	1.3

Pear Recipes:

• Chicken and Pear Salad
• Pear and Banana Smoothie