Pick of the autumn bunch

10 April 2012

Pick of the autumn bunch

With the cooler temperatures beginning to bite and the days getting shorter, it is not too late to enjoy autumn’s abundant harvest. This time of the year marks a gradual return to comfort food with autumn providing a fantastic variety of produce for filling and satisfying meals.

Eating a variety of fruit and vegetables year-round is vital for health and wellbeing. Apples, broccoli and spinach are just some of the fruit and vegetables in plentiful supply at this time of year and are widely recognised as nutritional powerhouses.

“With the summer season over it is important to maintain a high daily intake of fresh fruit and vegetables as we head into the cooler months,” says Paula Dudley, General Manager at 5+ A Day.

“Autumn produce tends to be hardier so it can be stored for longer and can be used in a variety of ways which helps to increase your fruit and vegetable intake.”

With what’s available in-store, it is not difficult to find inspiration for simple, earthy, flavoursome dishes. Here are five fruit and vegetables to enjoy right now.

Apples
As the proverb says, an apple a day keeps the doctor away, which is all thanks to it being loaded with powerful antioxidants. Because apples are high in dietary fibre, they contribute to feeling full and are a much healthier alternative to a chocolate biscuit. Perfect as an on-the-go snack, apples are great in a variety of sweet and savoury dishes.

Feijoas
A native of South America, the feijoa has become a firm favourite in New Zealand fruit bowls since its arrival in 1920. High in free radical fighting antioxidants, feijoas are a rich source of vitamin C and high in minerals and fibre. Delicious in crumbles and cakes, feijoas can also be used to replace any stewed fruit base in other recipes. Handy tip: feijoas can be frozen whole or simply scoop out the pulp and freeze.

Nashi Pears
Resembling apples more than pears, nashis are crisp with a sweet, juicy, mild flavour. The firm grainy flesh holds its shape, so are perfect for pies and flans. Try them sliced on a cheeseboard, especially with blue cheese or they can be spiced, pickled or added to meat dishes. Add lemon juice to balance the natural sweetness.

Kumara
Kumara not only tastes great but they are good for us. Packed with vitamins C and E, they are also a very good source of fibre and potassium. Sweet, nutritious and versatile, kumara stores well in a dry, dark place and are perfect in salads, roasts and soups. \

Leeks
Delicate in flavour and sweet in taste, leeks have much less pungency than their distant relatives, onions and garlic. They impart a mellow oniony flavour and are particularly good with vegetables, seafood and eggs. Leeks contain many noteworthy flavonoid anti-oxidants, minerals and vitamins that have proven health benefits. Wrap in a paper towel and store in the refrigerator for up to a week.

For a taste of autumn during the winter months, now is the time to stock the pantry with autumn harvest inspired chutneys and pickles. Take leftover feijoas and turn into a delicious chutney for sandwiches or to have with cheese and crackers. Or a nashi pear pickle is especially good with pork and chicken and on crostini as an appetizer.

5+ A Day recommends buying fruit and vegetables when they are in season as it is cost-effective and the produce is at its best. “Buying seasonally means fruit and vegetables will be fresher and have retained more of their nutrients,” says Paula.

To learn more about what’s in season and for recipe ideas, visit 5aday.co.nz and search 5+ A Day on Facebook to find Fredge and Fredge_5Aday on Twitter.

ENDS

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