A large number of delicious fruit and vegetables are currently marking for harvest in the British seasonal food calendar.
From the last sun -ripened tomatoes, courgets and cucumbers to fresh plums, pears, pumpkins and leaf female, which are currently starting their season, there is a lot to choose from.
Eating seasonally not only means enjoying more delicious products. Studies suggest that fruit and vegetables that have been harvested in their lace maturity contain a higher level of nutrients. If you are bought in a supermarket, you are also cheaper because the travel expenses are lower.
These are some of the most vigorous fruit and vegetables in British that you should now eat.
What to eat in autumn
broccoli
broccoli
Brokkoli belongs to the cruiser family of vegetables that are known to offer a number of health advantages, including:
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Reduction of the risk of heart disease
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Inclusion of cancer control properties
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Help with improving blood pressure and cholesterol
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It is rich in fiber, vitamin C and K and a good source for plant protein
How to cook broccoli
Broccoli can be cooked in many ways, including subdued, cooked, roasted or fried. Damping is a great way to cook it without oil and maintain its nutritional advantages. You can also cook broccoli and flash in soups or add a stew for additional fiber.
Fry is a great way to bring out the taste. Simply divide the vegetables into flowers and stems, throw it into a little olive oil and spice and fry for 25 to 30 minutes at 180 ° C and turn halfway.
Beetroot
Due to the high potassium and nitrate values, beetroot is often recommended as part of a healthy diet in order to maintain or reduce good blood pressure. Other advantages are:
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Excellent source for essential minerals and vitamins
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High manganese values that support healthy bones and brain function
How to cook beetroot
Red beds can be raw or cooked by cooking, baking or roasting. They require a low and slow cooking so that you can either wrap them in foil or place them in water in an oven -thrown lid bowl and bake in a low oven for two to three hours. Alternatively, you can simmer them for an hour.
Kale
Like broccoli, Kale is a crusader from the Senff family. It is known to be rich in vitamins, minerals and antioxidants. Besides, it is:
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Packed with selenium, which is decisive for the support of the immune system and the thyroid function
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Contains a lot of beta-carotene that protects against oxidative stress and inflammation
How to cook kale
Kale can be eaten raw in a fresh salad, but can be uncomfortable for some people in the texture. Massating the leaves with lemon juice and olive oil can help make them more delicate and tasty. They are also well suited for roasting, cooking and steaming.
Fried kale leaves can ensure a delicious, crispy snack with a high fiber snack. Remove the leaves from the hard stems and crush them into bite -sized pieces. Wash the leaves and throw them in olive oil and spices, fry them at 180 ° C for 15 minutes to turn them halfway to ensure that the whole sheet becomes crispy.
Mushrooms
At this time of year there are many different types of mushrooms, including oyster mushrooms, Chanterelles, hedgehog mushrooms and mushroom mushrooms. You have many advantages like:
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A good selenium source
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Packed with beta-glucan, a kind of soluble fiber that helps to reduce cholesterol levels, improve immune function and improve the control of blood sugar
How to cook mushrooms
Mushrooms can be cooked to a large number of species, whether roasted, fried, sauté or baked. A wild mushroom risotto is a simple and delicious way to welcome the autumn. Simply chop an arbitrary combination of mushrooms that you like and cook them in risotto rice with vegetable broth and parmesan. Add fresh herbs such as thyme and parsley for additional taste and fiber.
A top tip is to place mushrooms in sunlight for up to 60 minutes before cooking them. Studies have confirmed that this increases the mirrors of vitamin D in the mushrooms, which increases it to an even excellent source for vitamin D dietary vitamin D.
Plum
A large number of plums come into the season towards the end of summer and at the beginning of autumn, from deep purple women’s to colorful green guests. The advantages of plums include:
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Good source for vitamins C, A and E
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Contain antioxidants that can protect against cellular damage
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High in fiber (2.4 g per 100 g of raw plums)
How to cook plums
Plums can be sour and so often cook better than taste raw. Some varieties such as Greengages, Mirabelle plums or elephant plums – the latter are the most frequently sold varieties in supermarkets – are delicious if they are eaten fresh.
Plums are often used to produce cakes or crumbs, jams or canned goods. You can even use them to infuse gin to make gin with plums, or turn them into a jelly that can be enjoyed with cheese.
Pumpkin
Pumpkins are not only for Halloween, but also a great source of vitamins, minerals and fiber. From September, different types of pumpkins and pumpkins will come to the season at different times and reach a climax in October. The advantages are:
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A good magnesium source
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Good source of beta-carotene
How to cook pumpkins
These versatile vegetables are delicious if they are roasted or grilled or even cooked and mixed with soups. You can even remove the very difficult part of the skin by roasting the entire pumpkin for one hour and 40 minutes to two hours with 170 ° C, depending on the size. As soon as they are cooked, you can easily cut into the top of the pumpkin and scoop out the seeds inside.
potatoes
The modest potato is a staple of British cuisine and it is much more nutritious than you might think. There are numerous varieties to choose from, from fluffy Maris Piper potatoes, perfect for baking and mashing, to the wax -like and more stable royal potatoes that are well suited for roasting and cooking. Health advantages include:
How to cook potatoes
Experts recommend eating the entire potato, the skin and everyone in order to get most health benefits from it. A baked potato is a great way to do this, especially if it is loaded with fiber -filled baked beans or well -healthy Greek yogurt and chives.
Cooked potatoes with your skin are also a great potato salad, while smashed roasted roasted potatoes offer a lot of crispy texture.
Apples
In Great Britain, a large selection of apples houses and in top form from late August to November. Health advantages include:
So you cook apples
The best way to enjoy apples is to eat them raw because they are surprisingly good for their teeth! The act of biting into an apple, especially with the skin, can help scrub and chew your teeth, can help remove other food waste captured between the teeth.
However, since you have a high natural sugar, you should rinse your mouth with water to remove residual acid from the apples.
They are also well suited for baked goods such as crumbs and cakes, or they can chop them raw and add salads for a sweet, crispy note.
spinach
Spinat is available all year round, but comes into the season in spring and autumn. Health advantages include:
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high in iron and magnesium
How to cook spinach
These leafy vegetables are very versatile and can be cooked or eaten raw and added to almost every dish.
Simply add the leaves to all salads or add them to a sandwich to eat them raw. They will also easily melt into stews and hearty backs, or you can simply fry them with garlic and olive oil and eat in addition to your favorite lean protein for a high-fat dinner with low calories. Spinach is also popular in green juices and smoothies because it mixes easily and adds a lot of fiber.
French and runner beans
Great Britain is already in love with beans, but at this time of year long pods of light green beans are their best side. French beans, also known as string beans or green beans as well as runner beans, are full of advantages, including:
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Good iron and potassium source
How to cook French and runner beans
They are delicious if they are steamed, sautéed or roasted. Chop the beans and everything in small rounds and add them to fried rice, sauté greens or stews for additional fiber and taste. They are also delicious if they are roasted or cooked next to a lot of garlic and herbs and served next to fish.
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