What’s in season?

Artichokes (Globe)

How to prepare: Remove the stalk and point and trim the top off each leaf (which can be sharp). The artichoke globes can then be boiled whole for 35-45 minutes. Once cooked, the hairy choke in the centre should be removed and discarded.

Aubergines (Eggplant)

How to prepare: Wash them well and remove the stalk and then slice them up. Aubergines can be baked, grilled, roasted or fried in a little vegetable oil (such as rapeseed or olive), or microwaved and added to other dishes.

Good source of: B vitamins and fibre.

Beetroot

How to prepare: The leaves, as well as the roots can be eaten, although this is less common. Beetroot can be grated raw into salads or used to make relishes. To cook them, wash gently and leave the skin and an inch of the stalk on (to prevent colour loss). They can be wrapped loosely in kitchen foil and baked at 180°C for about an hour or boiled until they are soft (it usually takes between 5 and 25 minutes, depending on size). Then peel the skin off, with care. Beetroot is also popular pickled.

Good source of: Potassium, folate and iron.

Broad beans (Fava beans)

How to prepare: Broad beans are green when they are fresh and can be simply cooked in boiling water for 5-10 minutes. Broad beans are brown when they are dried and prepared in the same way as other pulses. These need to be rinsed and then soaked in cold water overnight. Discard any beans that have risen to the top, then drain and rinse the rest. Cook them in boiling water for 10-15 minutes. The beans are then ready to be eaten as they are, or prepared with other ingredients, for example in a casserole, a pasta dish, a salad or even a bean burger as an alternative to meat.

Good source of: Protein, dietary fibre and essential minerals such as iron and calcium.

Broccoli

How to prepare: Remove the florets from the thick stalk and rinse well. Broccoli can be eaten raw and on its own with dips, in a salad or quickly cooked in a stir-fry. It can be boiled inwater but is best steamed to preserve the water-soluble vitamins, such as B vitamins and vitamin C.

Good source of: Vitamin C, B vitamins and essential minerals such as iron and calcium.

Cabbage (Savoy)

How to prepare: Cabbage leaves need to be washed well to remove any dirt. Slice finely and add raw into salads. If cooking, try not to over do it – steam or stir-fry for a few minutes until just tender.

Good source of: Vitamin C, beta-carotene, potassium, folate, calcium and fibre.

Carrots

How to prepare: Peel the skin and simply enjoy them as they are. Carrots can be chopped and eaten raw as crudités or grated into salads. To cook, chop into small or large pieces (the size will effect cooking time) and steam or lightly boil for 5-8 minutes or until just tender. Cooked carrots can also be puréed into soups or made into mash.

Good source of: Beta-carotene, potassium and fibre.

Courgettes (Zucchini)

How to prepare: These need to be washed but can be eaten with the skin. They can be simply chopped up raw to go with dips or into a salad. To cook them they can be sautéed in a little bit of oil or steamed for a short amount of time (before they become too soft or mushy).

Good source of: Potassium and beta-carotene.

Peas

How to prepare: Gently remove the peas from their pods by cracking the pod open and sliding the peas out. Peas only take 2-3 minutes to boil, or they can be steamed, which may take longer. Peas are also widely available frozen.

Good source of: Protein, fibre and B vitamins.

Plums

How to prepare: Plums are usually eaten raw as a sweet snack or mixed into a fruit salad after the stone has been removed. As with other orchard fruits, they can be baked or puréed to make a delicious dessert.

Good source of: Dietary fibre and vitamin C.

Radishes

How to prepare: These are very easy to prepare. Simply trim off the leaves and the root and then serve whole or chopped and sliced as you wish. They go well in salads or any other vegetable dish.

Good source of: Potassium and vitamin C.

Raspberries

How to prepare: Raspberries are deliciously versatile soft fruits which can be eaten raw on their own, mixed with other fruits or served with yoghurt or porridge oats. They are also tasty puréed with some lemon juice for a light dessert.

Good source of: Vitamin C and fibre.

Runner beans

How to prepare: These are eaten with the pods and all. Cut off both ends and then either cut into chunks, slice down the centre or keep them whole. These can be boiled or steamed for a few minutes until tender.

Good source of: Dietary fibre and folate.

Strawberries

How to prepare: Simply wash well, remove the stalk and enjoy.

Good source of: Vitamin C.

Spinach

How to prepare: Spinach leaves should be thoroughly washed under a tap or rinsed in a bowl of water to remove any dirt. They can be eaten raw in a salad or lightly boiled or stir-fried.

Good source of: Vitamins C, E and K, beta-carotene, potassium, folate, iron and fibre.

Tomatoes

How to prepare: Tomatoes are easy to prepare and can be added to a salad or sandwich. You can also make a delicious mild or spicy salsa dip, which goes well with chopped vegetables, or a sauce for pasta, chicken or fish, or a delicious soup.

Good source of: Vitamin C, Vitamin A (as carotene) and the phytochemical, lycopene.

Watercress

How to prepare: Wash the leaves thoroughly and then mix with other varieties of leaves for a delicious and attractive salad base. Watercress tastes great chopped and added to various dishes for a slightly hot and peppery flavour.

Good source of: Vitamins C and E, beta-carotene, calcium, folate and iron.