- 10 July 2017
The summer months are great for a getting a huge variety of fresh fruit and veg - and it’s the time when many of their nutrients are at their peak too. Make the most of the abundance of fresh, local produce with a trip to the markets and stock up on delicious in-season goodies. Here are a few of our favourites...
Raspberries and blackberries
Raspberries are the most delicate of the berries and they are a great source of fibre and vitamin C. Choose firmer ones, and refrigerate unwashed berries as soon as you get them home. Use them, (or freeze them) within two days of purchase, and rinse them gently just before use. Blackberries should be plump, juicy and sweet – perfect for snacks, crumbles and jams. Once you get them home, cover them loosely and keep in the refrigerator - then use them within a few days to enjoy them at their best.
Strawberries and blueberries
Sweet, juicy blueberries are filled with loads of vitamins and antioxidants, and are highly nutritious - often labelled as a “superfood,” as they are low in calories and incredibly good for you. It’s a great idea to add these tasty little berries to your diet to help keep yourself healthy.
A juicy red strawberry is hard to resist – and to bring out the best of their flavour, let strawberries come to room temperature before eating them, or better still, put them out to warm in the sun for a couple of hours to bring out their full taste and aroma. As with any other berries, wash them and handle them gently to avoid bruising them. They are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. The best ones are unblemished strawberries with bright-green hulls!
Apricots, Peaches, and Nectarines
Another highlight of summer eating - the fuzzy peach, and the fuzz-less nectarine! Nectarines are rich in vitamin A and antioxidants and are also a solid source of fibre, while peaches contain vitamin C. A fragrant apricot with a soft, velvety skin is a great ingredient for a summer tarts or crumbles and when eaten raw they are rich in vitamin A and C.
Peppers and tomatoes
Sweet yet bold, good to eat raw or cooked, colourful and works well alone or teamed up with other flavours - peppers are great all-rounder! Munched raw, they’re crunchy and refreshing, and when cooked, they will soften and their flavour sweetens. They can be stuffed and baked, stewed, sautéed, grilled, roasted, or stir-fried…. the pepper-possibilities seem endless!
A tomato with bright, shiny skin and firm flesh is the picture of summer! Available in different colours and sizes - there is a tomato fit for every purpose. Vine-ripened are great for flavour, Cherry or Baby Plum are perfect for lunch boxes and picnics and Beefsteak team-up well with basil. Chopped them up and make into tomato soup, slice them up and put them into a BLT…and enjoy them at their best over summer time.