It’s November and in the UK these varieties of fruit are currently in season:
- Apples
- Cranberries
- Elderberries
- Pears
Apples and pears are both rich in fibre which supports your gut health and helps regulate blood sugar (Hyson, 2011). All of the fruit listed are a great source of vitamin C which can help support immune health, important at this time of year when illness is rife, elderberries are often used in syrups for cold/flu treatment (Porter, 2017, Liu, 2013). Cranberries are known to support urinary tract health, this is because they contain high levels of antioxidants called proanthocyanidins, which help prevent bacteria from attaching to the cell wall of the bladder (Howell, 2007).
Vegetables in season include:
- Beetroot
- Turnip
- Carrots
- Swede
- Celeriac
- Cauliflower
All of these vegetables have a high fibre and nutrient content, including these in your diet will ensure that you fulfil many of your nutrient requirements as well as satisfying your satiety. Swede, turnip and celeriac are starchy root vegetables which means they have a higher carbohydrate and energy content than non-starchy veg such as beetroots, carrots and cauliflower (NHS, 2022). Although higher in carbohydrates, starchy vegetables have a low GI (glycaemic index – measure of blood sugar response) and contain high levels of resistant starch which acts as soluble fibre, passing through the gut to the small intestine where gut bacteria convert it to produce very important chemicals known as small chain fatty acids (SCFA), these help reduce inflammation and blood sugar. Non starchy vegetables are very low in calories and have a high nutrient and water content, you can eat larger portions of these with minimal weight gain, a fantastic addition to any meal (BDA, 2023).
Recipe ideas include apple and pear crumble, beetroot risotto, cranberry sauce, cauliflower rice (great low-calorie alternative to rice) and my favourite way of maximising the vegetable content of your meal, root vegetable mash. Next time you’re making mashed potatoes, try substituting a few potatoes with a combination of celeriac, parsnip, swede or carrot. Mash together with a small amount of butter, a dash of milk and seasoning, additions such as wholegrain mustard, grated cheese, herb cream cheese or tomato ketchup for the kids make this incredibly tasty and the great thing about this dish is that you can use frozen vegetables; convenient and cheap.
References
British Dietetic Association (2023) Fruit and vegetables – how to get five-a-day”: Guidance on fruit & vegetables, benefits (low in energy, high in fibre) and practical tips.
Howell, A. B. (2007). Bioactive compounds in cranberries and their role in prevention of urinary tract infections. Molecular Nutrition & Food Research, 51(6), 732–737.
Hyson, D. (2011). A comprehensive review of apples and apple components and their relationship to human health. Advances in Nutrition, 2(5), 408–420.
Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S–392S.
NHS (2022) “5 A Day – Food Facts”: Talks about vitamins, minerals and fibre in fruit & vegetables.
Porter, R. S., & Bode, R. F. (2017). A review of the antiviral properties of Sambucus nigra L. The Journal of Functional Foods, 32, 389–399.
MLT Nutrition 