Eat seasonally: top fruits and vegetables for June

A woman holding a heartshaped bowl full of strawberries

As always time flies by and we’re already at the halfway point of the year. However, a big consolation is that June offers a wonderful array of colourful and nutritious fruits and vegetables. 

The more we can eat with the seasons, generally the better the nutrient content of the food.

Clinical Nutritionist Suzie Sawyer shares her five top fruits and vegetables for June.

Courgettes

A range of courgettes

Courgettes are a type of marrow that are also known as zucchini to the Italians and Americans.  As with many fruits and vegetables most of their nutrients are found just under the skin, hence the skin is soft and perfectly edible.  However, because their flavour is very ‘light’, courgettes are often cooked in recipes with some stronger flavours.  A great option is baking them with garlic, sundried tomatoes, pinenuts and topping with breadcrumbs. Or why not try roasting with other vegetables with rosemary, or in a delicious ratatouille with tomatoes, thyme, garlic and aubergines.

Courgettes,Stuffed,With,Breadcrumbs,,Pine,Nuts,,Sun,Dried,Tomatoes,And

Courgettes are a great source of the antioxidant vitamin C, which helps protect the skin from sun damage and the ageing process.  Additionally, they are high in energising folate and beta-carotene which is turned into vitamin A as the body needs, and which protects the immune system.

Strawberries

a punnet of strawberries

Strawberries are synonymous with the British summer and locally grown summer strawberries have a much fuller flavour than those imported during the winter months.  Whilst strawberries are called ‘fruits’ they are actually from the rose family.  However, we would certainly not hold this against them because they’re nutritional jewels when it comes to delivering plenty of vitamin C (one of the highest amounts within the berry family of fruits).

Strawberries are also rich in powerful antioxidants, helping protect us from disease including heart disease and other degenerative conditions.

Two bowls of strawberries and cream

Strawberries can stand proudly on their own. However, their delicious flavour is enhanced by eating them with a little balsamic vinegar, in a pie, with cream or with other colourful summer berries.

Asparagus

Close up of a woman holding a bunch of fresh asparagus

This is another example of how eating British and in season is an entirely different experience to eating imported versions that can be tough and tasteless throughout the year.  English asparagus needs to be grabbed quickly because the season is very short.  Plus, it quickly deteriorates after picking so it needs to be eaten as freshly as possible.

Grilled asparagus wrapped in parma ham

Asparagus contains more energising folate than any other vegetable and which is a nutrient that’s frequently deficient in the UK population. Additionally, the fibre in asparagus works as a prebiotic, helping feed the beneficial bacteria that naturally resides in the digestive tract and which plays such an important role in our health.  It needs no more than lightly steaming and serving with a drizzle of olive oil and a sprinkle of Parmesan cheese. Or perhaps try them wrapped in parma ham.

Aubergine

Fresh,Healthy,Raw,Purple,Eggplant,On,A,Kitchen,Wooden,Table.

Whilst we tend to associate aubergine with Mediterranean countries, it is widely grown in the UK.  And whilst it used to be advised to salt them before cooking to draw out some of their bitterness, their flavour has changed over the years, so this is no longer necessary.

A colourful grilled vegetable salad with aubergine

Whilst aubergines are naturally low in fat, they are often griddled or grilled using oil and they do tend to soak it up like a sponge so use it sparingly!  They are delicious cooked in this way, but many may prefer to use them in stews, curries, or ratatouille dishes.  Their beautiful purple skin means aubergines are rich in anthocyanins – powerful antioxidants – hence it’s always better to cook them retaining the skin for most nutritional benefits.

Watercress

A bunch of watercress on a wooden board

With its very distinctive peppery flavour, watercress is one of the healthiest salad vegetables. Indeed, it’s a member of the highly nutritious cruciferous vegetable family, just like broccoli, Brussels sprouts and cabbage.  Watercress will therefore also have many of their unique health benefits: it is high in vitamin C, beta-carotene and iron, plus it’s a great liver and kidney cleanser.

A bowl of watercress soup

Watercress is traditionally used in soups and works really well used in this way with Jersey Royal potatoes (also now in season).  However, it’s great to fully enjoy its delicious flavour in salads with bacon, spinach and Parmesan or in carrot-based juices.

So, embrace seasonal eating and enhance your health too this June – enjoy!

Stay well.

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Five breakfast boosts for a healthier start to the day

Healthy,Breakfast,Set,On,Grey,Background.,The,Concept,Of,Delicious

As we approach mid-year, with hopefully the promise of some summer sunshine, now is a great time to overhaul your breakfast to ensure it’s as nourishing and energising as possible. 

Each mealtime is an opportunity to fuel the body with some of the 45 nutrients it needs every day, and a well-balanced breakfast is very important. 

Clinical Nutritionist, Suzie Sawyer, shares her top five breakfast choices to super-charge your day!

Avocado on wholemeal bagel

Cream,Cheese,And,Avocado,Bagel,Against,A,Black,Background

Avocados are really ‘on trend’ food wise, and for very good reason.  And whilst many people avoid avocados because of their high fat content, this is actually one of their plus points. The body needs a certain amount fat in the diet, not least because it’s essential for absorbing our fat-soluble nutrients, vitamin A, vitamin D, vitamin E and vitamin K.

Avocados are also rich in monounsaturated fats which are help support heart health. Choosing a wholemeal bagel as opposed to white will deliver lots more energising B-vitamins, in a balanced way, and sprinkling a few pumpkin seeds will top up protein levels and essential omega-3 fats too.

Chia seed porridge

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Porridge is another breakfast staple. It can be eaten hot or the oats can be soaked overnight in a little apple juice and then eaten cold the next day.  Either way, oats are packed with fibre, so are great for digestive health, plus they naturally include beta-glucans which help reduce cholesterol levels.

It’s great to mix chia seeds with flaxseeds as a topping as both are rich sources of the essential and healthy omega-3s. Then add some vitamin C-rich berries and delicious oat yoghurt.  This is a great option for vegans and will help you power through until lunchtime.

Eggs and mushrooms

Poached,Egg,With,Spinach,,Portobello,Mushrooms,And,Vine,Tomatoes

Eggs make one of the best starts to the day because of their high protein content.  This helps balance blood sugar levels and, in turn weight, mood and energy.

Button mushrooms, which are a source of immune-boosting vitamin D, are gently cooked, sprinkled with thyme, in a little olive oil with chopped tomatoes for additional antioxidants and flavour.  Spread them over the plate and poach one or two eggs and pop on the top.

Gluten-free buckwheat pancakes

Buckwheat,Pancakes,With,Berry,Fruit,And,Honey.selective,Focus

Despite its name buckwheat contains no wheat at all.  This makes it the perfect base for the many people who find they can’t tolerate gluten which predominates in wheat-based foods.  This is because gluten is rather ‘sticky’ and tends to cause digestive problems for people even if they’re not allergic or intolerant to wheat.

Buckwheat is also high in protein and low on the glycaemic index, meaning energy levels will be sustained through till lunchtime. These pancakes can be made with egg if desired, and your choice of milk with a little butter and sugar to suit your tastes. Top with fruit and natural yoghurt for a wonderfully delicious and nutritious start to your day.

Protein-powered oats

Oatmeal,Porridge,With,Berries,In,A,Bowl,On,Rustic,Wooden

Whilst oats do contain some protein, if you want a powerful re-fuel after your morning workout, then this breakfast is a great choice.  All nuts are high in protein and although peanuts are not actually nuts in the true sense of the word, they still deliver on the protein front and help repair worked muscles.

If you’re short of time after a workout (or just generally pushed for time), then why not soak some oats overnight in some water with frozen berries of your choice.  It’s always great to have some frozen fruit to hand and it’s just as nutritious as fresh, so there’s no need to worry if getting to the shops is an issue.  Simply stir in some peanut butter or other nut butter such as cashew, and you’re super-charged and ready for your day.

Try not to skip breakfast, as this can often lead to poor food choices later in the day and instead enjoy one of these recipes to charge up your day.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock