January is finally over and we are starting to see more fruit and vegetables in season in the UK. Take advantage of the following fresh, locally sourced options:
Mushrooms: Rich in Vitamin D which most of us are lacking at this time of year due to a shortage of sunlight. Other key micronutrients include B-vitamins (B3, 2 and 5) which are known to support metabolism, potassium which plays an important role in blood pressure regulation and the minerals copper, important in red blood cell production and selenium which has a vital role in maintaining immune health. A diet that includes a high intake of mushrooms has also been associated with a reduced risk of cancer, this is attributed in part to their nutrient dense content and more specifically the presence of ergothioneine and glutathione, both crucial antioxidants with known anti-cancer properties (Ssentongo et al, 2021).
Mushrooms are a great way to add bulk and meatiness to a dish especially useful if eating a plant-based diet. They can be used to top pizzas, in risotto, pasta and stews and particularly delicious when combined with garlic and parsley on toasted sourdough. I love using them at this time of year to make a wholesome soup, I have included a quick and easy recipe below.
Kale: it is no wonder kale is a popular health food, it contains very high levels of vitamin C, K and A as well as the minerals calcium, iron and potassium. All of these nutrients are contained at much higher levels compared to many other fruit and veg which makes kale a great way of supporting immune function, bone health and antioxidant protection.
Kale can be added to many dishes or simply steamed with butter as a delicious side dish. An easy and delicious way to prepare is to add olive oil, lemon juice and salt to chopped kale and massaged until softened, this makes a lovely salad which combines well with feta cheese and olives.
Beetroot: Is a great source of fibre, betalains which are antioxidants known to have anti-inflammatory effects, potassium and manganese, which may be of interest to menopausal women as manganese helps in the formation of collagen, known to dramatically deplete between the age of 45-55 years.
Beetroot is delicious roasted with other root vegetables and combines well with goat’s cheese. It is also traditionally used to make the Russian soup borscht and can be been used to make very pretty cakes.
Pears – Although not as nutrient dense as other fruits, pears contain modest levels of vitamin C, potassium, folate and B-vitamins. Pears are a very good source of dietary fibre which helps support gut health, blood sugar regulation and maintain satiety (PHE, 2017).
Mushroom Soup Recipe
Chop one medium onion and mince a couple of cloves of garlic. Mix the garlic with 1 tsp of salt and stir to a paste, add this to a saucepan with a drizzle of olive oil on a medium heat, cook for around 1 minute then add onion, stir and cook until softened. Add a punnet of roughly chopped mushrooms and mix, add chicken/vegetable stock and a splash of milk into pan so that mushrooms are submerged. Add a tablespoon of miso paste and a handful of chopped parsley, stir and simmer for around 15-20 mins. Blend soup and add more stock if necessary, season to taste and serve.
References
Ba DM, Ssentongo P, Beelman RB, Muscat J, Gao X, Richie JP. Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Adv Nutr. 2021 Oct 1;12(5):1691-1704.
Public Health England. 2017. Nutrient analysis survey of fresh and processed fruit and vegetables with respect to fibre.
MLT Nutrition 