Autumn Nutrition for Food On Tap
Autumn is upon us and this is a great time to dig out the slow cooker, pressure cooker and casserole dishes. We can start looking forward to slow cooked meats, nourishing soups and comfort meals to warm us, as the colder weather approaches. Cooking foods by slow or under-pressure methods allows you to reduce the amount of fat needed; plus natural juices from the food add extra flavour as they have nowhere to escape. Meals cooked in these ways retain maximum nutrients and often require just one pot for cooking – which means less dishes! It is the time of the year for all those wonderful autumnal and early winter fruits; we might be saying goodbye to berries, stone and many citrus fruits, but now is when we welcome, apples, pears, avocados, passionfruit, kiwi fruits, artichokes and brussel sprouts.
Apples and pears can be eaten fresh, dried or cooked in various ways. They can be used simply sliced on fruit platters or cooked into sauces, main dishes, crumbles and pies. Always choose apples and pears based on how you intend to use them. Golden Delicious and Pink Lady apples well as Williams’ and Packam’s pears are great for baking and poaching, while Red Sensation and Beurre Bosc pears, together with Royal Gala and Granny Smith apples are good in salads or fruit platters. Granny Smith apples are also fantastic cooked in sauces, pies and cakes.
Apples and pears are rich sources of carbohydrates required for energy, have a high fibre content which is important for bowel regularity and are loaded with vitamin C. This is a powerful antioxidant. Many people get run down at this time of the year, making them susceptible to colds and flu’s. A healthy diet rich in antioxidants including selenium, zinc and vitamins E and C can help boost the immune system during this time. Good sources of Selenium and Zinc are nuts, lean meats, chicken, seafood, liver and kidneys.
Apples and pears are a great low-fat, sweet snack for between meals or as a quick energy boost when playing sport. Leave the skin on apples and pears to preserve the fibre and nutrients that may be just under the skin. Ripened fruit should be kept in the fridge to avoid spoiling and eaten within a week to prevent a loss of nutrients which naturally occurs over time. There are so many varieties of apples and pears available, you are sure to find one that suits all the family meals.
Avocados are a fruit which is available inAustraliayear-round, though they are at their best now. They contain a rich source of vitamin C and E, niacin, potassium and smaller amounts of many other vitamins and minerals. Avocados are the only fruit that contains fat. They are well known for their high monounsaturated fat content which has been shown to reduce the risk of heart disease. Though remember if you are avoiding excess fat in your diet or are trying to control your weight, you should not eat too many avocadoes. They contain around 25% fat, so keep to about a quarter of one per day. Avocados are great in dips, on cheese platters and I use them as an alternative spread to butter and margarine.
Kiwi fruit is one the richest sources of vitamin C (more than oranges), a great source of fibre and even has small amounts of iron. Passionfruits are an excellent source of vitamin C and a great fruit for dietary fibre. Both Kiwi fruits and Passionfruits are fabulous over yoghurt, ice-cream or a good Aussie pavlova.
Brussels sprouts are high in vitamin C and folate. Folate is a B-group vitamin which can not be made by the body so must be eaten daily as it is vital for normal cell growth and development. Brussel sprouts are a great vegetable side with slow cooked meals. Do not overcook your sprouts as a sulphury smell may develop. Globe and Jerusalem Artichokes are a good source of dietary fibre and smaller amounts of vitamin C, thiamine, folate and potassium.
Vitamins and minerals are important all year around to keep us strong, maintain our immune systems and they aid normal metabolic process within the body. So ensure you are eating 2-3 pieces of fruit and 2 ½ cups of veggies per day, including wholegrain breads and cereals at each meal, to maintain vitamin E and C as well as folate and fibre. I do this by including cereals and fruit at breakfast, salad with rice or bread at lunch and a plate full of colourful veggies at dinner with lean meats or fish. A dessert I love is a fruit platter with slices of apple and pear, using a low fat fruit yoghurt as the “dipping sauce”. It is a wonderful guilt free treat which will help increase the family’s fruit intake while taming the sweet tooth in all of us.
So, fill up your shopping basket with gorgeous Autumnal fruits and vegetables and get started on those delicious and nourishing meals.
Published in Nutrition 101 for Food On Tap
FOR MORE INFORMATION VISIT THE FOOD ON TAP WEBSITE: www.foodontap.com.au
Apples and pears can be eaten fresh, dried or cooked in various ways. They can be used simply sliced on fruit platters or cooked into sauces, main dishes, crumbles and pies. Always choose apples and pears based on how you intend to use them. Golden Delicious and Pink Lady apples well as Williams’ and Packam’s pears are great for baking and poaching, while Red Sensation and Beurre Bosc pears, together with Royal Gala and Granny Smith apples are good in salads or fruit platters. Granny Smith apples are also fantastic cooked in sauces, pies and cakes.
Apples and pears are rich sources of carbohydrates required for energy, have a high fibre content which is important for bowel regularity and are loaded with vitamin C. This is a powerful antioxidant. Many people get run down at this time of the year, making them susceptible to colds and flu’s. A healthy diet rich in antioxidants including selenium, zinc and vitamins E and C can help boost the immune system during this time. Good sources of Selenium and Zinc are nuts, lean meats, chicken, seafood, liver and kidneys.
Apples and pears are a great low-fat, sweet snack for between meals or as a quick energy boost when playing sport. Leave the skin on apples and pears to preserve the fibre and nutrients that may be just under the skin. Ripened fruit should be kept in the fridge to avoid spoiling and eaten within a week to prevent a loss of nutrients which naturally occurs over time. There are so many varieties of apples and pears available, you are sure to find one that suits all the family meals.
Avocados are a fruit which is available inAustraliayear-round, though they are at their best now. They contain a rich source of vitamin C and E, niacin, potassium and smaller amounts of many other vitamins and minerals. Avocados are the only fruit that contains fat. They are well known for their high monounsaturated fat content which has been shown to reduce the risk of heart disease. Though remember if you are avoiding excess fat in your diet or are trying to control your weight, you should not eat too many avocadoes. They contain around 25% fat, so keep to about a quarter of one per day. Avocados are great in dips, on cheese platters and I use them as an alternative spread to butter and margarine.
Kiwi fruit is one the richest sources of vitamin C (more than oranges), a great source of fibre and even has small amounts of iron. Passionfruits are an excellent source of vitamin C and a great fruit for dietary fibre. Both Kiwi fruits and Passionfruits are fabulous over yoghurt, ice-cream or a good Aussie pavlova.
Brussels sprouts are high in vitamin C and folate. Folate is a B-group vitamin which can not be made by the body so must be eaten daily as it is vital for normal cell growth and development. Brussel sprouts are a great vegetable side with slow cooked meals. Do not overcook your sprouts as a sulphury smell may develop. Globe and Jerusalem Artichokes are a good source of dietary fibre and smaller amounts of vitamin C, thiamine, folate and potassium.
Vitamins and minerals are important all year around to keep us strong, maintain our immune systems and they aid normal metabolic process within the body. So ensure you are eating 2-3 pieces of fruit and 2 ½ cups of veggies per day, including wholegrain breads and cereals at each meal, to maintain vitamin E and C as well as folate and fibre. I do this by including cereals and fruit at breakfast, salad with rice or bread at lunch and a plate full of colourful veggies at dinner with lean meats or fish. A dessert I love is a fruit platter with slices of apple and pear, using a low fat fruit yoghurt as the “dipping sauce”. It is a wonderful guilt free treat which will help increase the family’s fruit intake while taming the sweet tooth in all of us.
So, fill up your shopping basket with gorgeous Autumnal fruits and vegetables and get started on those delicious and nourishing meals.
Published in Nutrition 101 for Food On Tap
FOR MORE INFORMATION VISIT THE FOOD ON TAP WEBSITE: www.foodontap.com.au
