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WLR's Food Information Executive, Laurence Beeken highlights October's food in season and gives some healthy recipes to tempt your appetite.
by WLR's Food Information Executive Laurence Beeken
With Halloween and the run up to Bonfire night, October has more to offer than baked potatoes and pumpkins.
Figs which are avaialbe now are highly nutritious and provide real health benefits. A good source of magnesium, fibre and potassium, figs are beneficial for constipation, digestion, anemia and can help to protect against cancer. They also contain vitamin A, B and C. For those of you who are allergic to dairy products, figs provide a very good source of calcium.
Choose figs which are richly coloured, plump and soft but with unbroken skins. Some prefer to peel the fig before eating but the whole fruit is edible.
Dried Figs | Fresh Figs | |
---|---|---|
Calories (kcal) | 231.7 | 45.0 |
Protein (g) | 3.6 | 1.3 |
Carbohydrate (g) | 53.2 | 9.8 |
Sugars (g) | 53.2 | 9.8 |
Fat (g) | 1.1 | 0.2 |
Saturates (g) | 0.0 | 0.0 |
Sodium (g) | 0.062 | 0.003 |
Fibre (g) | 8.7 | 1.5 |
Fruit and Veg (servings) | 1.3 | 1.3 |
For centuries, mushrooms have been added to meals and have been revered for their medicinal qualities.
Love them or hate them, mushrooms add a very distinct flavour and texture to many dishes and, as an added benefit, are low in calories, containing almost no fat. Nutritionally, mushrooms are high in riboflavin, a B-vitamin that promotes healthy skin and good vision. This versatile fungi is also a useful source of potassium and selenium. With a significant amount of selenium in every serving, mushrooms can play a part in lowering the risk of some cancers, particularly prostate cancer.
Easy to prepare, always keep mushrooms in the fridge. When ready, clean the skins and then they can be cooked whole or sliced or chopped.
If you are out and about in the Autumn and see wild mushrooms growing you need to know which mushrooms are safe to eat but if you are unsure, leave them alone.
Calories (kcal) | 12.4 |
---|---|
Protein (g) | 1.8 |
Carbohydrate (g) | 0.3 |
Sugars (g) | 0.0 |
Fat (g) | 0.5 |
Saturates (g) | 0.1 |
Sodium (g) | 0.118 |
Fibre (g) | 1.1 |
Fruit and Veg (servings) | 1.3 |
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.
Simply trim the stalks and remove any tough or damaged leaves. Cut into florets and wash thoroughly.
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.
Calories (kcal) | 29.7 |
---|---|
Protein (g) | 3.7 |
Carbohydrate (g) | 2.0 |
Sugars (g) | 1.7 |
Fat (g) | 0.8 |
Saturates (g) | 0.2 |
Sodium (g) | 0.0193 |
Fibre (g) | 2.3 |
Fruit and Veg (servings) | 1.3 |
Broccoli Soup (141.8 kcal per serving)
Cheesy Broccoli (222.6 kcal per serving)
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.
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.
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.
Calories (kcal) | 36 |
---|---|
Protein (g) | 1.1 |
Carbohydrate (g) | 8.3 |
Sugars (g) | 4.5 |
Fat (g) | 0.1 |
Saturates (g) | 0.0 |
Sodium (g) | 0.004 |
Fibre (g) | 1.6 |
Fruit and Veg (servings) | 1.3 |
Spicy Squash Salad (204.8 kcal per serving)
Butternut Wedges (194.8 kcal per serving)
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.
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.
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.
Calories (kcal) | 34.7 |
---|---|
Protein (g) | 0.3 |
Carbohydrate (g) | 8.4 |
Sugars (g) | 8.4 |
Fat (g) | 0.1 |
Saturates (g) | 0.0 |
Sodium (g) | 0.0023 |
Fibre (g) | 1.3 |
Fruit and Veg (servings) | 1.2 |
Chicken and Pear Salad (312.0 kcal per serving)
Pear and Banana Smoothie (258.6 kcal per serving)
WLR has an extensive range of low-fat and low calorie recipes to help you follow a healthy, balanced diet. Try it free for 24 hours.
WLR has an extensive range of low-fat and low calorie recipes to help you follow a healthy, balanced diet. Try it free for 24 hours.
£5 discount here on wlr
Enter your details to calculate your ideal weight range, and discover how soon you could reach it!
Ready Meals for Portion Control
£5 discount here on wlr