This is the month our amazing root vegetables and apples are in season. Nature provides us with these rooted wonders because they are energy and nutrient-dense, ‘warming’ vegetables – perfect for this time of year.
Clinical Nutritionist, Suzie Sawyer, shares her four favourite roots and a fruit for November and their nutritional benefits.
Turnips
For some obscure reason, turnips are often maligned in the UK which may be because they were traditionally used as fodder food and this idea has stuck. However, turnips roasted with thyme and sprinkled with Parmesan are a delight.
They are also rich in nutrients, especially immune-boosting vitamin B6 and vitamin C (super important at this time of year). They also contain the minerals calcium and manganese (needed for healthy bones), and heart-loving potassium. In addition, they are a rich source of fibre which most of us could do with increasing in our daily diet.
Even better, turnips are a relatively cheap vegetable so can make a great side dish for any family.
Pumpkin
Also referred to as winter squash, pumpkin’s nutritional benefits are found in two places: the flesh and seeds.
The flesh is rich in beta carotene, which is a powerful antioxidant and converted into immune boosting vitamin A as the body needs it. Beta carotene is also great for the skin and eyes.
Meanwhile, pumpkin seeds are a great source of protein and help balance blood sugar levels, are rich in zinc which is essential for the immune system as well as being a great source of fibre. Now’s the time to make a delicious pumpkin pie, sprinkled with the seeds for extra crunch.
Swede
Swede is another cost-effective, energy-dense vegetable. And while it can be slightly cumbersome to peel, its cooking doesn’t need to be complicated; swede is at its best simply mashed with butter and black pepper and served as a vegetable side.
Swede is rich in minerals, contains some vitamin C and fibre and is low in saturated fat, making it a real winner this November.
Leeks
While leeks are related to onions and garlic, they have a much subtler, sweeter flavour and provide amazing health benefits for the heart, especially in reducing blood pressure. Leeks are also a great source of fibre, vitamin C and energising iron.
Leeks clearly don’t contain any saturated fats, but they are delicious served as a leek gratin which of course contains cheese! This is a great choice for a Bonfire Night treat.
Apples
There are thought to be over 7000 varieties of apples, although not all are grown in the UK. However, there’s certainly plenty to choose from in the supermarkets at this time of year and they won’t disappoint when it comes to nutritional value.
One of apple’s nutritional claims to fame is that it is a rich source of quercetin, a powerful plant compound that provides many health benefits, especially for the heart. It also has great anti-inflammatory properties and is a rich source of vitamin C and fibre. Importantly, apples contain pectin, a form of fibre which has a blood sugar balancing effect, helping to stop the ‘sugar-rush’ which happens when eating certain fruits.
And that’s not all. Apples make the perfect, transportable snack, provide the main ingredient for a great pie and are delicious combined with spicy parsnips in soup.
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