Seasonal superfoods: good for your family’s health and well being – and kind on your grocery bills! We all know that shopping in season is a smart way to manage the cost of fresh fruit and veg, but if you know what to look for (and how to prepare it), you can be sure to choose the most nutritional items that will please the tastebuds of your entire family (babies included). Now that we’ve said “so-long” to summer and we’re staring down three months of autumnal fare, let’s take a look at the powerhouse produce on shelves this season.
- Apples. An apple a day keeps the doctor away… Is there truth to this old adage? Well, there’s certainly enough evidence to add this everyday fruit to our list of superfoods! While available all year round, autumn is apple season and you’ll get them cheaper and grown locally at this time of year. Apples are packed with antioxidants, plus they’re a good source of dietary fibre and vitamin C. And they’re low-GI, keeping you fuller for longer. Apples have long been a popular first puree for babies, so keep it up by stirring it through cereal and yoghurt as they get older. Keep a bowl on the bench for family snacks, serve as a sauce with roast pork, or poach with cinnamon and pop into a ready-made pie crust for an easy dessert.
- Beetroot. Bursting with goodies like beta-carotene, vitamin C and folate, fresh beetroot is worth a go this season. Forget the tinned stuff (though good on a hamburger all year round!), and go for roasted beetroot with your Sunday lamb, grated raw beetroot in salads or tzatziki (perfect as a party dip or on a toddler’s grazing plate), or puree and add to Greek yoghurt for a food bubs will love. Make sure you wear gloves when peeling and preparing beetroot, because it will stain your fingers!
- Parsnips. Root vegies make a triumphant return to dinner tables at this time of year, but do you often eat parsnips? A good source of dietary fibre, vitamin C and potassium, parsnips are usually a hit with little ones because they’re quite sweet. Steam and puree for little babies, chop into chips and bake for toddlers and big kids, and add to the roasting pan with your potatoes the next time you have a chicken in the oven.
- Pears. These are another favourite first food for babies, and with good reason. As a “p” fruit, they do wonders to keep your baby regular once his tummy is handling more than just milk! But big kids, too, can’t go past an in-season pear that’s so sweet and so juicy. Remember once they’re ready to eat, move pears into the fridge to keep them fresher for longer. A source of fibre, vitamin C and potassium, pears are delicious in muffins and cakes, or teamed with parmesan in quiches. Delicious!
- Pumpkin. You can’t get more comforting or more family friendly than a bowl of pumpkin soup. Luckily, you can’t get much healthier, either! High in vitamins A and C, pumpkin is also a good source of potassium and B vitamins. If you’ve had your fill of pumpkin soup, try mashing pumpkin instead of potato to have with reliable meat and three veg, chop it into chunks and add to curries, thinly slice and use as a pizza topping, or – of course – roast it!