Frozen Veg - a Path to 5 A Day?

Frozen fruit and veg are often seen as a poor relation of their fresh counterparts. Perhaps it's because they are tarred with the same brush as the chicken nuggets, pizza and ice cream that are found in the same aisles in the supermarket and people assume that any frozen food can't be good for you? However, far to the contrary, frozen fruit and veg can actually be better nutritionally for you, as their vitamin content is often significantly higher. You don't know how long it is since the fresh produce was picked, with levels of Vitamin C and B vitamins depleting with time, but with much fruit and veg being frozen within hours of harvest you are safe in the knowledge that their vitamin content is preserved as soon as they are frozen.

Not only that, but frozen versions of fruit and veg have a number of other advantages. They tend to be cheaper, are already prepared for you, can be used in the quantity that you require and won't spoil. As cost, time constraints and difficulties in using them before they are past their best are all reasons that people commonly give for not eating more fruit and veg, keeping our freezers stocked with a supply might be a good way to boost the nation's fruit and veg intake.

The range of fruit and veg available now is vast, so no longer do you have to limit yourself to peas, carrots, broccoli and summer fruit; whether you need spinach for a curry, peppers for a stir-fry, mango for a smoothie or rhubarb for a crumble, the freezer can come to your rescue.


Photo by Denoyelle via Wikimedia Commons

In the Spotlight - Apricots

Apparently if you dream of apricots it is meant to bring you good luck. I'm not so sure about that, but apricots are certainly a good source of Vitamin C when fresh and when dried they are a concentrated source of beta-carotene, fibre and potassium. Although they have a short season in the UK - they come in July and are gone by the end of August - don't forget that they are also available tinned; try to choose those in natural juice if you can or at least drain off the sugary syrup if that is all you can find. Buying apricots tinned can also be a more economical option, as they are not a cheap fruit to buy fresh.

We talked about how dried apricots might be used in the previous post, but what could you do with them when they are fresh or tinned? I know it comes up time and time again, but if you're a lover of cereal for breakfast, they can be chopped and added to your bowl. In fairness they might not go that well with cornflakes, but I think they are an ideal partner for Weetabix or porridge. Apricots also work well in savoury dishes to accompany pork, chicken and pulses - a favourite of mine is a tagine, a North African dish, which you can think of as like a slow-cooked stew with spices and indeed contains apricots. If you prefer your fruit in a dessert, apricots can be stewed on their own or maybe with apple - perhaps with some added cinnamon or ginger - and served with natural yoghurt, custard or used as the base for a crumble.

For further ideas using apricots to tempt your taste buds, visit the following links:
http://www.bbcgoodfood.com/search.do?keywords=apricot
http://www.channel4.com/4food/recipes/popular-ingredients/apricot
http://allrecipes.co.uk/recipes/tag-1922/apricot-recipes.aspx?search
http://www.goodtoknow.co.uk/recipes/search?q=apricot

As I was happily typing away about the nutrients in the first paragraph it struck me that although my regular followers and anyone with a grasp of nutrition will be well aware of what each of these nutrients is important for, anyone picking up a post by chance might not be. It's perhaps time I invested in a post on the blog that details all the macronutrients - protein, fat, carbohydrate and fibre - and micronutrients - vitamins and minerals - that I can direct people to, rather than assume prior knowledge. There might also be enough scope for a nutrient blog in itself...though perhaps a second blog is slightly ambitious.

Photo by carol via Wikimedia Commons

Don't forget dried fruit

If someone says the words "dried fruit", what do you think of? Adding it to the Christmas cake, the raisins that you find in certain cereal or the shrivelled prunes and apricots at the back of the cupboard that will probably never be eaten? Whatever images dried fruit conjures up for you, it might be time to start including it regularly. Not only is it packed with fibre, but is a good source of iron and calcium - particularly useful for anyone who avoids red meat or dairy foods (or their fortified alternatives) respectively. Although low in Vitamin C, dried fruit is rich in other antioxidants; prunes have a particularly high content due to their dark colour.

As we've said a number of times in previous posts, fruit doesn't have to be fresh, so dried fruit counts towards your 5 A Day. Remember that as the water has been removed, gram for gram you don't need to eat as much dried fruit as when it is in its fresh state. The following can be used as a guide for what counts as a portion of dried fruit:

• 1 tablespoon of raisins, sultanas or currents
• 3 prunes or dried apricots
• 2 figs
• 4 apple rings
• 2 halves of peach or pear

Anyone with diabetes needs to be particularly careful with portions of dried fruit, as the sugars are more concentrated; eating a handful of any dried fruit would likely send their blood sugar levels soaring.

You might notice that we haven't included all the dried fruits available; what about pineapple, mango, cranberries and all the others you might have seen in the supermarket aisle? A lot of these other dried fruits have extra sugar added to them, which detracts from their nutritional value somewhat and in some cases makes them not much better than sweets. That said, check the packaging as sometimes it is possible to get the more exotic dried fruits without added sugars. Another dried fruit that I've excluded is banana chips, as these are often fried when they are processed, but again your best bet is to check the label.

A portion of dried fruit can be eaten as a snack, but as a portion has a small volume, you might find that it does not fill you as well as a piece of fresh fruit. Try adding dried fruit to other foods to boost the nutritional content of your meals. Why not give the following ideas a go?

• Add dried fruit to porridge or your favourite cereal
• Halve and toast a bagel, then spread with light soft cheese and add chopped dried apricots - serve for breakfast or as a light lunch with salad. I find this topping also works well on a slice of malt loaf or tea bread.
• Raisins also work well added to sandwich fillings such as grated cheese or hummus; they also can be added to salad side dishes such as rice with chopped pappers and nuts or grated carrot and beetroot.
• Try the following as desserts: core a cooking apple and stuff with raisins before cooking in the oven; add a chopped banana plus a dried fruit of your choice to natural yoghurt; add sultanas to rice pudding with a sprinkle of nutmeg.
• If you're in the mood for baking, add some dried fruit to the mix. With scones don't just stick to dried vine fruits, try adding chopped apricots or dates with some added mixed spice. If you like fruitcake, but want something less rich, try making a tea bread, as these are lower in added fat and sugar; if you have a copy of the Be-Ro book they have a number of recipes, but with lots of regional variations, searching the internet will bring up plenty of suggestions and you can always improvise by adding your own combination of dried fruit. Don't forget that flapjacks and tray bakes are also good for the addition of dried fruit.

Photo by Pawel Kuzniar via Wikimeida Commons

Incorporating fruit and veg into breakfast

We've all heard the phrase "breakfast is the most important meal of the day", but how many of us sometimes miss it? Research conducted by Warburtons (of baking fame) earlier this year revealed that almost half of adults miss breakfast at least once during the working week. The most common reasons cited by participants in the research were that they would rather spend longer in bed, are too busy getting their family ready or are not sufficiently organised.

So why is it crucial that we eat breakfast daily? Breakfast provides us with the energy that we need to carry out all our activities during the morning; it's also essential for mental function and concentration - very important for those of us heading to school, college or work. Missing a meal doesn't just leave you lacking in energy, but can reduce your likelihood of achieving daily requirements for vitamins, minerals and fibre. Breakfast eaters are also more likely to maintain a healthy weight or be more successful in losing weight.

Ideally breakfast, like all meals, should include a starchy carbohydrate - usually bread or cereals in the morning - as well as a portion of dairy foods, along with a serving of fruit or vegetables. This combination of foods provides the body with its preferred energy source, as well as a good chunk of fibre, vitamins, calcium and other minerals.

As time constraints appear to be a big factor in determining whether people eat breakfast or not, if this applies to you, choose quick and easy options, even something that can be eaten on the go. Save those dishes that require more preparation for the days when time is on your side. For some people eating first thing can be a real problem. If you really can't face anything to eat when you get up, wait a couple of hours before you attempt breakfast.

Try the following suggestions for breakfast, all of which include at least one portion of fruit or veg:

• Breakfast smoothie - this is literally breakfast in a glass. Blend a banana, peeled pear and glass of apple juice with a small pot of natural yoghurt and then add a handful of oats - this should make enough for two days, depending on how hungry you are.
• For breakfast in the autumn and winter there is nothing nicer than a warming bowl of porridge made up with milk. Add a chopped banana, grated apple or 3 tablespoons of sliced tinned fruit such as peaches or pears.
• Add a tablespoonful of dried fruit to your cereal of choice, though Weetabix, Oatibix and Shredded Wheat are amongst the best options, as they are very low in sugar and salt.
• Mash a banana on toast - ideally granary or wholemeal - to replace the butter or margarine; alternatively make a fruit compote to add to toast or porridge.
• If you prefer a savoury start to the day top toast with baked beans, grilled tomato and mushrooms that have either been poached or dry fried. Toast can be varied with a seeded bagel or wholemeal muffin.
• Although it doesn't contain starchy carbohydrate, if you only feel able to manage something light, have any combination of chopped fruit with natural yoghurt.
• Whatever you have for breakfast, accompany it with a glass of pure fruit juice, though stick to 150ml, as they are concentrated in sugar.

In the spotlight - Gooseberries

It's funny the way we associate certain things with specific foods, be that occasions, people or places. Although their season may be well up now, I always associate gooseberries with the autumn. I think this might be down to fond childhood memories of the warming dessert of gooseberries and custard that we would have as the temperature started to drop and the nights drew in. We had an allotment, so there were always some gooseberries in the freezer left over from a bumper crop - I also remember helping to top and tail them. Perhaps you've had the foresight to freeze some yourself or have a farm shop - or anywhere else for that matter - nearby who sell these frozen year round. I suppose failing that, they can always be bought tinned, though I do tend to find these disappointing, as you don't get many gooseberries in a can and they are swimming in syrup.




Although I have never been myself, the village of Egton Bridge in North Yorkshire holds a gooseberry show each August and has been running since 1800. The heaviest gooseberry ever shown there weighed in at 35g in 2009 - visually that's the size of a golf ball. The show is run by the Egton Bridge Old Gooseberry Society, one of only two surviving societies in England - before the First World War gooseberry shows were popular with over 170 held each year, after which they steadily declined.

Nutritionally gooseberries are a good source of Vitamin C, though their content decreases on cooking, so don't leave them bubbling for hours, only for as long as they need to soften. Gooseberries are also rich in fibre.

If you have some gooseberries to hand and are perhaps wanting a change from the usual pie, crumble or fool, what else might you do with them? Gooseberries don't just need to be kept to desserts and baking; in fact their tart flavour lends them well to savoury dishes - think curries or as a sauce to accompany fish, poultry or game.

Try the following websites for inspiration:
http://allrecipes.co.uk/recipes/tag-2759/gooseberry-recipes.aspx
http://www.cooksunited.co.uk/rs/s0/gooseberry/recipes.html
http://uktv.co.uk/food/ingredient/aid/506791


Photo by Neurovehlo (own work) via Wikimedia Commons

In the spotlight - Cucumber

Cucumbers, a nice addition to a salad or sandwich, or a vegetable that sits in the salad box waiting to be used? There's nothing particularly to dislike about a cucumber - though admittedly some people aren't keen on the skin and seeds - but they usually aren't top of the list when it comes to selecting something in the greengrocers or a veg to grow. Perhaps it's time to reverse this trend and give cucumber more of a look-in on the weekly menu. However, this is the last month that cucumbers are in season, so if you are playing the seasonal fruit and veg game, make the most of them in September, as those grown in the UK won't make an appearance again until March.

When you look at the nutritional content of a cucumber, they are disappointingly low in most vitamins and minerals - the only one that they provide a reasonable amount of is Vitamin K, with a 100g serving meeting 21% of your recommended intake, though this is more cucumber than most of us would eat at a time; they are very low in fibre to boot. However, cucumbers have a very high water content - they are 95% water - so are very low in calories, making them, like the majority of veg, a great option to fill up on if you are watching your weight.

So how might you include cucumbers a bit more in your meals? Cucumber doesn't cook well due to its water content, so your best bet is to enjoy it in cold meals.

• Go beyond tuna and cucumber sandwiches - add chopped cucumber and diced onion to soft or cottage cheese with added herbs and spices for extra flavour; mix chopped cucumber and tomato with mashed hardboiled egg and black pepper; add sliced cucumber to tinned salmon; mix chopped cucumber and raisins with hummus.
• Add chopped cucumber to a salad, but forget plain old ham salad, try the following suggestions
• Cook chicken breast marinated in lemon and herbs, then cool and prepare a salad with pasta, chopped cucumber, red pepper and sweetcorn; drizzle with a little oil if desired.
• Prepare couscous and season with cumin and coriander; stir through chickpeas, chopped cucumber, raisins and sunflower seeds.
• Make a take on kedgeree by cooking a tuna steak, hardboiling an egg and adding curry powder to cooked rice. Once cool, chop the fish and egg, along with cucumber and spring onions; stir through the rice.
• Slice cooked new potatoes, add to a portion of bean salad (a bit of a cheat, as this is from a tin, but a handy standby) with chopped cucumber and tomato.
• When hunger strikes, try sticks of cucumber, carrot, celery and pepper dipped into salsa, extra light soft cheese or reduced fat hummus as a filling snack.  

Photo of cucumber by Muu-Kahru (own work) via Wikimedia Commons

Give your packed lunch a make-over

For those of us who go out to work, preparing your packed lunch has probably become a ritual and with it have you become stuck in a bit of a food rut? It's easily done, as with the cost of buying lunch out being prohibitive other than for occasional treats, preparing your packed lunch can become a chore. You end up taking the same items; perhaps a sandwich, two pieces of fruit and a yoghurt, or swap one of the latter items for crisps or chocolate if you aren't feeling so virtuous. Don't get me wrong, those two pieces of fruit are great, but do you never fancy a change? If we don't act on that hankering, it might lead to the slippery slide whereby the lunchbox starts to fill up more with high calorie snack items as a way to increase variety.

As a general rule your packed lunch should include:

• A starchy food - bread, potato, pasta, rice, couscous or crackers - as not only do these provide your body's preferred fuel, but they are a good source of vitamins, minerals and fibre.
• A protein food - red or white meat, fish, egg, pulses, nuts or a meat substitute - as protein plays a vital role in renewal of the body's tissues and growth in children.
• A dairy food - milk, yoghurt, cheese - or an equivalent alternative such as soya, oat or rice milk with added calcium and vitamins to maintain the strength of your bones.
• At least two portions of fruit or veg.
• A drink - avoid sugary options such as standard fizzy drinks and "juice drinks"; pure juice and smoothies are ok, but watch the serving - 150ml is a recommended portion, but pack sizes can be bigger than this.

If you're looking for some inspiration for how to reinvent your lunch box, glance over the following suggestions:

• Adding salad to a sandwich is a good way to boost your intake of your greens, but by the end of the week you're perhaps a bit sick of the same sandwich filling. While lettuce, cucumber and tomato might all be popular sandwich additions, why not try these for a change:
• Mix grated carrot and raisins with grated cheese.
• Chop 3 dried apricots and add to a soft cheese filling; you can also add chopped walnuts if you fancy.
• Another addition to soft cheese is tinned pineapple chunks or a ring - I find this works better in a bagel, as the little bit of juice can make sliced breads or buns slightly soggy unless eaten soon after being prepared.
• Add chopped peppers to tinned tuna in place of the usual cucumber or sweetcorn.
• Blend whichever type of pea, bean or lentil you prefer with a diced onion, a clove of garlic, tomato puree and herbs or spices of your choice - think of it as the pulse equivalent of pâté.
• If you prefer meat in a sandwich, admittedly it doesn't mix well with chopped salad ingredients - unless you add a good dollop of mayonnaise or salad cream, which we don't want to encourage in view of their fat content - so instead keep things interesting by varying what salad leaves you use; why not add spinach, watercress or rocket for a change? 
•  Adding salad to your sandwich might not appeal, so what about taking some veg sticks - think carrot, pepper, celery, cucumber - with a small amount of a low fat dip to dunk them into? Salsa is one of the best options, but low fat cottage cheese or extra light soft cheese are also good possibilities. Reduced fat hummus is available, but is still fairly high in fat, so even one of the mini pots of this is probably a bit much if the hummus isn't your protein option for lunch.
• Salad boxes are expensive to buy and tend to be loaded with high fat extras such as cheese, rich dressings and croutons, but you can make your own tasty salad mix to take with you. Chop up whatever salad items you like best and use this as the base - there should be more of the salad part than the other parts, unless that is you need to gain weight. Add the protein of your choice, whether that is a chopped chicken breast, a sliced hardboiled egg, some tinned salmon or a few tablespoons of beans or lentils. Don't forget some carbohydrate - this can often be missing from a salad; you could have a few new potatoes or an equivalent amount of cooked rice, pasta, couscous or another grain. Before you reach for a calorie laden dressing, why not try balsamic vinegar or a vinegar based dressing? The likes of pickled onions, beetroot and sweetcorn can make an interesting addition without providing any extra fat.
• If you're guilty of always taking the same fruits, try to mix things up a bit and vary the ones you add to your lunch box. Don't just stick with whole fresh fruits - grapes, berries or tinned fruit in juice can all be added to a small container to take with you.
• Leading on from the idea of veg sticks, what about fruit sticks to dip into a low fat yoghurt or fromage frais? You might be best off cutting up fruit such as apple, nectarine and banana at the time you want to eat them, as they can spoil after chopping.
• You can buy pots of jelly with added fruit, but why not make your own in individual containers? Perhaps set tinned peaches or mandarins in an orange, lemon or lime jelly or frozen berries in a strawberry, raspberry or blackcurrant jelly; choose sugar free jelly for a lighter option.

Photo by Lara604 via Wikimedia Commons

In the spotlight - Butternut squash

While the pumpkin is the member of the squash family that most of us will be familiar with, in the last decade butternut squash has made a regular appearance in recipes and consequently in the supermarkets. You can't miss butternut squash thanks to its distinctive shape and golden yellow flesh. It is its colour that gives rise to butternut squash's high content of Vitamin A. An 80g serving of cooked butternut squash - equivalent to 3 heaped tablespoons - provides well over the recommended daily requirement for Vitamin A. While we covered Vitamin A's role in

eye health not that long ago, there are a number of other reasons why this vitamin is important to the body. Vitamin A is needed to maintain immune function, to allow the cells of the body to communicate with each other, vital for their function, and plays an essential part in cell development - the body is constantly renewing its cells, to replace those that have come to the end of their life. 

A deficiency of Vitamin A is most commonly seen as difficulty in seeing at low light levels, though more frequent infections are also more likely. However, in developed countries Vitamin A deficiency is unlikely, though there are two groups of people who remain at risk - premature babies and anyone who malabsorbs fat - examples include those with cystic fibrosis, certain liver diseases or anyone who takes Orlistat, the weight loss medication. 

However, as with everything you can have too much of a good thing and that extends to Vitamin A. As it is a fat soluble vitamin, excess Vitamin A accumulates in the body, notably in the liver, which can lead to irreversible damage. While it is difficult to take too much Vitamin A from the diet, it is easy if high dose supplements are taken. Pregnant women are advised against taking supplements that contain Vitamin A, as well as eating liver, as too much Vitamin A can cause damage to their developing baby.

Not only can butternut squash be roasted with other veg to make a welcome accompaniment to various dishes, it is an integral part of many others - butternut squash often appears in curries, risottos, pasta dishes, soups and even in baking. For further recipe ideas visit the following websites:

http://www.bbc.co.uk/food/butternut_squash

http://www.channel4.com/4food/recipes/popular-ingredients/butternut-squash
http://allrecipes.co.uk/recipes/tag-579/butternut-squash-recipes.aspx
http://www.goodtoknow.co.uk/recipes/butternut-squash

Photo by Forest and Kim Starr by Wikimedia Commons