Where to start?
What’s in season when
The easiest thing to do is print or download a list to check out. There are many good ones available online.
Here are a few I’ve found for the UK:
And for my friends in the US and Australia the Cooksmarts website has infographics available for fruit and veg by month.
Where to buy seasonally
Your usual supermarket… just use one of the lists above
Farmer’s markets and farm shops
Veg box delivery services
“Pick your own”
or – grow your own – if you are so inclined!
Why we should all eat the seasons
A restaurant menu focused on seasonal produce is now super cool, but do you know why it’s important to eat seasonally?
Quite simply, when you eat locally and seasonally you know you are eating the freshest, most abundantly available produce. It is better for everyone – you get the tastiest veg, the local farmer benefits and food miles (the distance our food has to travel from the farm to your fork) decreases so you get to save the environment, too. Another unexp
ected benefit is to reconnect to nature’s seasonal cycle. If you have children, this is especially important as it teaches that food does grow at specific times, a hard concept to grasp when imports from all around the globe ensure that supermarket shelves look the same practically every week of the year.
If you’re wondering when you should start, the answer is: now. A survey in BBC Good Food magazine showed we’re not as good as we think at figuring out what is in season when. Of the 2000 people it asked, 86% claimed it was important to shop seasonally, 78% said they were doing it – and yet only 5% could say when blackberries were at their best.
Tomorrow I’ll give you some ideas on how to know what’s in season.
Shamrock Shake Smoothie Recipe
For St. Patrick’s Day
This healthy smoothie would make a nice breakfast or a healthy snack and you would get a serving each of fruit and veg in as well as having a fun.
The recipe is below or alternatively watch this fun lively how-to video (with music!) from Eating Well:
- 1/2 cup low-fat milk (or milk alternative)
- 1 frozen large banana, sliced
- 1 cup spinach
- 1/2 cup low-fat vanilla yogurt
- 1/3 cup packed fresh mint leaves, plus more for garnish
- 4 ice cubes
- kiwi slices for garnish
How Keep Fruits and Vegetables Fresh
Tips to make your fresh produce last longer
You’ve learned 25 ways to get more fruit and veg into your diet… so I thought it would be a good idea to look at some tips for keeping all that newly purchased fruit and veg fresher longer.
This mainly comes down to storage and handling.
For instance, store potatoes, onions and bananas in a cool dry place but not in the refrigerator, but store foods like berries, stone fruits, and greens in the refrigerator.
Some fruits and veg are best stored separately as some foods produce a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it. For instance apples should be stored separately from avocadoes and bananas. (However if you have green bananas and want to help them along to ripen, put them in a paper bag with an apple).
Keep your fruit and veg reasonably dry – washing berries and then putting them in the fridge will encourage mold growth. Instead just store them as is and only wash before eating.
And a safety note… don’t store fruit and veg in the same refrigerator bin as raw meats as this could lead to cross contamination with bacteria.
A longer list of tips can be found here:
If you managed to catch all the tips I’ve posted over the past 25 days on how to eat more fruit and veg then good job!
If not (or if you would just like them all in one fantastic guide) then please click here.
We are constantly hearing that we need to get a minimum of 5 portions of fruit and veg into our diet each day for good health and probably more like 10 portions per day for optimal health. But I know from personal experience this can be difficult and you can run out of ideas. I know the tips you’ll find in this guide will help you on your journey to great health and tip 10 might surprise you!
Yours in health,
PS – If you’re serious about improving your health and you need information, guidance and motivation, I warmly invite you to get in touch with me, by clicking here to book a free 20 minute Skype or phone call with me.
Tip 24 of 25
Combine fruit and veg in a juice
A green juice is the perfect way to start the day as you mean to go on. This one will get you off the blocks with a good few servings of your 10 a day
Tip 23 of 25
Carry handbag snacks
Apples, pears and satsumas are perfect travelling companions. Team them with a small handful of nuts to make the perfect blood sugar-balancing snack.
Tip 21 of 25
(you’ve managed 3 weeks of these tips… we are nearly at the end… stay with me!)
Squeeze in an extra portion where you can
If you’ve been trained to think of dinner as protein, starch and one veg, challenge yourself to improve your life with the addition of one additional vegetable.
Whatever you are making, think ‘how can I add another vegetable to this?’
Perhaps when you are thinking of meat and two veg…. skip the idea that potato counts as a veg. Nutritionally speaking, potatoes fall into starchy vegetable category, and are more along the lines of pasta and rice and bread as to content. Perhaps you could replace those and have another veg with your meat and veg.