Spring Fruit and Vegetables

As we start to say goodbye to the cooler wet winter weather we welcome the warmer months of spring. With the change in seasons also comes the change in supply of fruits and vegetables. This also affects our cooking style where we tend to move away from hearty dishes like stews and soups and choose lighter refreshing meals.

There are a variety of fruits and vegetables to choose from in spring that provide many health benefits. Research has shown positive effects of fruit and vegetable intake in helping to prevent coronary heart disease, some forms of cancer, overweight and obesity, constipation and helping to reduce blood pressure and blood cholesterol levels.

On average Australians only eat 2-3 serves of vegetables and 1-2 serves of fruit per day. Ideally we should be aiming to eat 2 serves of fruit and 5 serves of vegetables.

What is a serve?

What’s in season for spring?

Facts on Asparagus

Asparagus comes from the Greek language meaning "sprout" or "shoot".

Asparagus has been used from early times as a medicine for diuretic properties.

There are 3 types of asparagus green, white and purple.

• Green asparagus is the most common to us.
• White asparagus has been grown and harvested in the dark and is considered a delicacy, particularly by Europeans.
• Purple asparagus gets its colour from its anthrocyanin pigment and tends to be fruity flavoured.

It’s stalks are high in antioxidants, such as vitamin C. Vitamin C is important for the synthesis of collagen.

Asparagus is low in fat and an excellent source of folate. Folate being important in helping to prevent neural tube effects in the growing fetus. It is also a good source of dietary fibre, vitamins A, K and potassium. Vitamin K helps your blood clot after you cut yourself.

Tip for buying: look for firm stalks with buds tightly closed.

Preparing: bend the stalk and it will naturally snap off at the woody tough end.

Storing: store upright in a jar in the coldest part of your fridge. Wrap a damp paper towel around the bottom of the stalks.

Ways to include asparagus in your diet with Thermomix

• Add to risottos, stews, casseroles, and pasta dishes.
• Make an asparagus based soup i.e. potato and asparagus soup.
• Steam bunches of asparagus in the Varoma. Wrap a piece of bacon around each bunch and tie a piece of spring onion around it to hold it together.

Fact sheet on strawberries

On average there are around 200 tiny seeds in strawberries
There are around 600 different varieties of strawberries, each with its own look and characteristics.

The ancient Romans believed that strawberries alleviated symptoms of melancholy, fainting, all inflammations, fevers, throat infections, kidney stones, bad breath, attacks of gout, and diseases of the blood, liver and spleen.

Store strawberries in the refrigerator and do not wash them until you are ready to eat them. Strawberries are best served at room temperature.

Strawberries are high in folate, which plays an important role in the manufacture of red blood cells.

They are a good source of vitamin C, iodine and manganese.

Strawberries are a rich source of phytochemicals, which are naturally occurring compounds that have protective or disease preventive properties. Strawberries contain different types of phytochemicals including flavonoids, anthocyanidin, ellagitannins and phenols. These all play a role in protecting our cells against oxidative damage and reduce the risk of developing certain types of cancer.

• Anthocyanins are what give the strawberry its rich red colour.
• Ellagitannins also have anti inflammatory properties and may help in the prevention of heart disease.

Ways to include strawberries in your diet with Thermomix

• Use strawberries in smoothie recipes.
• Use in making jams and preserves.
• Use as a topping on cakes and muffins made in the Thermomix.
• Make a strawberry based sorbet.
• Serve up with piklets and pancakes.