Cooking this summer? A seasonal checklist to keep your kids well nourished.
With summer in full swing, the variety of fruit and vegetables in season is changing. We all know we should be eating at least 5 portions of fruit and vegetables a day, but we don’t always manage it every day.
We’ve pulled together a list of the fresh fruit and veg on offer at the moment, as well as some tasty recipes your kids might like! (Not forgetting to mention the nutrients they get from all this fruit and veg).
Begin with beans1-7
Broad beans - in season: June to September.
Runner Beans – in season: June to November.
The best thing about these beans is that they are packed full of nutrients. Broad beans are a great vegetable source of protein and carbohydrates, which help to support your kid as they grow. They also contain vitamin B1 and B2, which work to keep our nervous system healthy. Runner beans are a good source of vitamin C, folic acid and fibre. Vitamin C helps to protect cells and keeps them healthy.
These beans are the perfect barbecue side to our Two Way Burgers.
Wake up to the sweet smell of strawberries8-10
In season: May to September.
Nothing says summer quite like strawberries and cream, especially if you picked your own. Not only are strawberries tasty, they are also an excellent source of vitamins C and K, they provide fibre, folic acid, manganese and potassium. Vitamin K helps the blood to clot, which allows wounds to heal properly.
Luckily for you we have a delicious Strawberry and Banana Ice Lolly recipe to try.
Hear the call of courgette11-13
In season: June to September.
From courgetti to fritters to barbequed, there’s plenty of ways to make courgettes a bit more exciting. Courgettes contain vitamin C, potassium and fibre. Potassium can help to maintain your kids’ bodies fluid balance, whilst fibre will help to improve their digestive health.
For a bit of fun, you could try our Courgette Pizza Boats for dinner one night.
Get ready for raspberries6,12,14-16
In season: June to September.
Raspberries are another humble summer classic with hidden health benefits. Raspberries are an excellent source of vitamin C. They are also high in potassium, vitamin A and calcium; helping your child keep their heart pumping, grow strong bones and teeth and helping to keep their immune system healthy.
Why not top our PaediaSure Shake Pancakes with raspberries for a tasty, nutritious breakfast?
Nothing beats broccoli6,10,16-18
In season: July to October.
Often overlooked (and overcooked!) broccoli is a good source of vitamin C. It also contains vitamins A and K, calcium and fibre. Vitamin A helps keep your kid’s eyes and skin healthy, whilst vitamin K is needed for the blood to clot. Calcium helps them to grow strong bones and teeth. It’s definitely one to put on the dinner plate.
For a bit of inspiration, why not try our Cheese and Broccoli muffins.
Pick up some peaches12,19,20
In season: July to September.
While it might be tricky to find a peach as big as James’ in the supermarket, there’s still plenty of reasons to pick some up. There is plenty of potassium in peaches, which helps to support the regulation of body fluids. Other nutrients include vitamins A, C and K and fibre.
Peaches work well in our Fruity Smoothie lollies.
- Eat the Seasons, 2012: http://www.eattheseasons.co.uk/Articles/runner_beans.php Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/runner-bean Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/broad-bean Last accessed 13th July 2017
- The Guardian, 2013: https://www.theguardian.com/lifeandstyle/2013/may/25/why-broad-beans-are-good-for-you Last accessed 6th July 2017
- NHS Choices, 2017: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-B.aspx Last accessed 22nd March 2017
- NHS Choices, 2017: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-A.aspx Last accessed on 22nd March 2017
- NHS Choices, 2017: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-C.aspx Last accessed 22nd March 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/strawberry Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/howto/guide/ingredient-focus-strawberries Last accessed 6th July 2017
- NHS Choices: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-K.aspx Last accessed 22nd March 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/courgette Last accessed 13th July 2017
- NHS Choices, 2017: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#manganese Last accessed 6th July 2017
- The Guardian, 2013: https://www.theguardian.com/lifeandstyle/2013/jul/29/good-for-you-courgettes-food-and-drink-health-and-wellbeing Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/raspberry Last accessed 6th July 2017
- The Telegraph, 2015: http://www.telegraph.co.uk/gardening/11761546/12-things-you-didnt-know-about-raspberries.html Last accessed 6th July 2017
- NHS Choices: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx Last accessed 22nd March 2017
- NHS Choices, 2015: http://www.nhs.uk/Livewell/superfoods/Pages/is-broccoli-a-superfood.aspx Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/broccoli Last accessed 6th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/peach Last accessed 6th July 2017
- The Health Site, 2014: http://www.thehealthsite.com/fitness/8-health-benefits-of-peaches/ Last accessed 18th July 2017
- BBC Good Food, 2017: https://www.bbcgoodfood.com/glossary/nectarine Last accessed 6th July 2017