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Food in Season
Autumn brings an array of fruits and vegetables to enrich your daily diet. WLR’s Julie Howard highlights three foods to whet your appetite
Food In Season: September
By WLR Staff, Julie Howard
Blackberries
Blackberries are a rich source of Vitamin C, which helps to boost the immune system and fight off the onset of winter infections and colds. A useful source of dietary fibre, blackberries can help to lower cholesterol.
Preparation
Blackberries are ready to eat when they become dark and plump. Use straightaway as they only keep for a short time.
Use blackberries in pies, crumbles and puddings or sit with a bowl in the evenings to satisfy a sweet tooth. Blackberries can be preserved to into jelly or jam!
Storage
Keep in fridge!
Blackberry Recipes:
Melon with Blackberries
Blackberry Compote with Yoghurt
Nutrition Information
per 100g
| Calories (kcal) | 29.5 |
|---|---|
| Protein (g) | 0.8 |
| Carbohydrate (g) | 6.0 |
| Fat (g) | 0.3 |
| Fibre (g) | 1.6 |
| Fruit and Veg (servings) | 1.3 |
Apples
With the abundance of exotic fruits on the supermarket shelves, the good old apple can be overlooked. Autumn is the time to start packing them into your daily diet. English varieties such as Bramleys, Discoveries, Early Windsors, Cox’s and other varieties hit the shelves and shouldn’t be ignored.
Oozing with health benefits, the old saying ‘an apple a day keeps the Doctor away’ may contain more than a grain of truth. Eating crispy apples can help to reduce blood cholesterol, improve bowel functions, reduce the risk of stroke and some cancers, and Type II Diabetes. As a good source of dietary fibre, apples can also help to aid digestion.
The crunchiness of apples can help keep your teeth clean and strengthen your gums.
With all the benefits, apples are an excellent snack, low in calories and are an easy way of reaching your 5 a day fruit and vegetables quota.
Use apples in pies and crumbles or bake them in the oven. Apples are also a great accompaniment for pork.
Apple Recipes
Apple Crumble
Baked Apples & Ice Cream
Apple Cinnamon & Sultana Pudding
Nutrition Information
1 average apple (85g) without skin & core, flesh only
| Calories (kcal) | 40.8 |
|---|---|
| Protein (g) | 0.2 |
| Carbohydrate (g) | 10.8 |
| Fat (g) | 0.1 |
| Fibre (g) | 1.1 |
| Fruit and Veg (servings) | 1.1 |
Sweetcorn
Late summer sees tender sweetcorn arrive in the shops. Sweet and crunchy, sweetcorn has a lot to offer healthwise and can be great fun to eat. Corn is at its best when on the cob.
Cooked sweetcorn has increased levels of antioxidants which can help to reduce the onset of heart disease and cancer. A source of Vitamin A, B and C, sweetcorn is worth adding to your diet.
Sweetcorn Recipes:
Nutrition Information
1 average boiled corn cob (200g) - weighed with cob
| Calories (kcal) | 77.9 |
|---|---|
| Protein (g) | 3.0 |
| Carbohydrate (g) | 13.7 |
| Fat (g) | 1.7 |
| Fibre (g) | 1.5 |
| Fruit and Veg (servings) | 1.6 |
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