In November we are reminded to eat 5+ fruit and vege a day. That's at least three servings of vegetables and two of fruit, approximately 400g, excluding potatoes and other starchy tubers. So here's some practical tips from 5+ A Day for getting your daily fill.
- Freeze bananas, peaches, berries, apples, pears and kiwifruit and blend with low fat milk, yogurt or fruit juice to make a smoothie.
- Spread avocado on your sandwiches instead of butter.
- Prepare sliced cucumber, lettuce, sprouts, tomato wedges and grated carrots for your family to make their own wraps, sandwiches and subs.
- Mix grated pumpkin or cooked pureed cauliflower into soups or casseroles to thicken and add a touch of sweetness.
- Prepare “grab and go” snacks in small plastic bags in the fridge and store them at eye level. Use cut up carrots, celery, cucumber, peppers, orange segments and grapes.
- Offer carrot, courgette, red and green pepper and celery sticks to children for snacks with dips such a hummus, salsa or low fat cottage cheese.
There are many benefits of eating fruit and vegetables when they are in season. It can reduce the cost to you, reduce transport and impact on the environment and maximise the nutritional value of the food. Plus, it can be great fun! We recently went strawberry picking and came back with a small mountain of strawberries to make into frozen yoghurt, smoothies, muffins and just eat while fresh. Now we are waiting on a box of freshly picked mangos with anticipation!
The fruit and veges in season in November include apples, artichokes, asparagus, avocadoes, boysenberries, cherries, courgette, grapefruit, kiwifruit, lemons, oranges, parsnips, pears, plums, potatoes, pumpkin, snow peas, strawberries, swedes, tangelos and watercress.I love the look of this Roast new potatoes with chilli, lime, garlic and rosemary recipe. Mmmmm, looks devine!