There are so many amazing Fruits and Vegetables to eat and of course listing them all would take for ever and a day!
SO, I have tried to pick those that are probably the most popular, or maybe not so popular but you want to try them anyway!
We are lucky as fruit and veg is still quite seasonal here, and eating them in season is when you will gain the most benefits. So if you see something you have been waiting for – go for it, enjoy it! And of course you can always freeze them…
I have added a few “how to enjoy” ideas this month after each one – I hope they are useful to you!
Health Benefits of the Jerusalem Artichoke
Dig beneath the radiating yellow petals of the towering Helianthus tuberous flower, and you will find the knobby, edible root known as Jerusalem artichoke.
This name is rather confusing, as Jerusalem artichokes are neither from Jerusalem nor are they related to artichokes. Jerusalem artichokes, also known as sunchokes or earth apples, are native to North America and are part of the Asteraceae family, which also includes sunflowers and daisies.
They are pretty much everywhere in the supermarkets here – and the French love them lightly fried apparently.
The Jerusalem artichoke is a knobby rhizome that looks like a cross between a small russet potato, a grenade, and a ginger root. It has rough beige skin and is oddly shaped, often having random bulbous protuberances on its otherwise potato-like body.
The flesh inside is cream-colored and when raw, is crispy like a radish.Jerusalem artichokes are typically consumed cooked. In this form, they have a smooth texture and a flavor that is sweet and slightly nutty, with a hint of earth, much like a sweeter, smoother potato.
Nutrition Info:
One cup of sliced, raw Jerusalem artichokes (about 150g) has 117 calories,
3.0g protein
26.2g of carbohydrates
2.4g fibre,
14.4g sugar
no significant amounts of fat.
Jerusalem artichokes are an excellent source of potassium and a good source of iron.Also of nutritional note is a particular fibre that Jerusalem artichoke contains in abundance, is inulin. Inulin is a type of soluble fibre that balances blood sugar, and also acts as a prebiotic.
Prebiotics are compounds that feed the good bacteria (probiotics) in our gut, thus enhancing digestive and immune health!
How to Enjoy the Jerusalem Artichoke
CRISPY ROSEMARY-FLECKED SUNCHOKE PATTIES
Ingredients:
2 cups Jerusalem artichoke, grated
2 cloves garlic, finely minced
1 tbsp rosemary needles, fresh, minced
2 tbsp olive oil, plus more for drizzling
½ cup chickpea flour
½ tsp sea salt
Prep Time: 15 minutes
Cook Time: 45 minutes
Yield: 6 servings
Preheat your oven to 350 degrees Fahrenheit.
In a large bowl, combine grated Jerusalem artichoke, garlic, rosemary, and olive oil. Stir to combine.
In another small bowl, mix together chickpea flour and salt.Add flour mixture to Jerusalem artichoke mixture and stir until a pasty batter is formed.shape six little patties with the batter. Place them on a parchment paper lined baking tray. Drizzle the patties with a little bit of olive oil.
Put the tray in the oven, and bake for 25 minutes. Remove from the oven, flip, drizzle with a little more olive oil, and bake for another 15-20 minutes.
Patties are done when they are crisp and golden on the outside. Allow to cool, and then eat.
Health Benefits of the Kiwi Fruit
Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fibre. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
1. Can help treat asthma
It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children.
2. Aids digestion
Kiwis have plenty of fibre, which is already good for digestion. They also contain a proteolytic enzyme called actinidin that can help break down protein. One study recently found that kiwi extract containing actinidin greatly enhanced the digestion of most proteins.
3. Boosts the immune system
Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children.
4. Reduces risk of other health conditions
Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, there is some evidence from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.
5. Can help manage blood pressure
Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure. A 2014 study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.
6. Reduces blood clotting
In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.
7. Protects against vision loss
Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Kiwis’ high levels of zeaxanthin and lutein are thought to contribute to this effect.
Potential risks
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds.
In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, avoid eating kiwis.
Forms and dosages
Kiwis can be eaten as they are or blended into a smoothie. It is best not to cook kiwi so it retains its vitamin C content.
It can also be taken as a supplement. Supplements can be in powder, tablet, or capsule form, and are typically made from kiwi extract.
The dosage you take depends on factors like age, health status, and what you’re trying to treat. Eating one to three kiwis a day is enough for most people to get the boost of nutrients from the fruit. A daily dose of some kiwi powders is about 5.5 grams. Follow the instructions on supplements you take, and ask your doctor before starting a new supplement regimen. They’ll be able to tell you how much is safe for you.
Recipes
If you want to add more kiwi to your diet to reap its benefits, you can easily incorporate it into a number of recipes. They’re great to add to your breakfast, either alone or sliced on top of Greek yogurt.
Here’s a Cocktail recipe that gives you something a little different and great for light evenings or Autumnal soirée’s
Ingredients
30ml lime juice
1 whole kiwi, skinned and diced
45ml light rum
30ml pineapple juice
90ml guava juice
30g freshly chopped guava
For the garnish
Lime wheel
Method
1) Blend all the ingredients until smooth. Pour into a tall glass filled with crushed ice.
2) Garnish with a lime wheel.
Here’s to a new season of food ideas….
