New! Seasonal nutrition

Eatingseasonally

It’s easy to take for granted the perennial supply of fresh produce we find on supermarket shelves these days. We are able to enjoy a wide range of fruit and vegetables that aren’t in-season, or even native to the country where we live. However, most of this produce has either been imported from the other side of the world or grown under simulated conditions that require the use of chemicals and heat treatments to artificially manipulate the ripening process.

The UK relies heavily on imports with around 46% of our vegetables and 84% of our fruit being flown in from abroad. As this contributes to our environmental impact, a shift towards eating seasonally is one way we can reduce our ‘foodprint’ and improve the sustainability of our diets.

The benefits don’t stop there either; by choosing in-season produce, we’re supporting the local economy and saving ourselves money at the same time, as seasonal fruit and vegetables are often inexpensive. Then there’s taste – naturally ripened produce is full of flavour and, unsurprisingly, fresher tasting than its imported equivalent. It also boasts an enhanced nutritional profile, as it is harvested at its peak, helping it retain its full vitamin and mineral complement.

So, as we head into the warmer summer months, it’s time to start thinking about the wonderful array of seasonal produce available to us. In-season vegetables include broad beans, broccoli, celery, courgettes, cucumbers, fennel, radishes, runner beans, sweetcorn and tomatoes, while in-season fruits include blueberries, blackberries, gooseberries, plums, raspberries, redcurrants, and everyone’s summer favourite – strawberries.

Broad beans

Let’s take a look at one of these vegetables in a little more detail – the humble broad bean. Broad beans are an excellent source of plantbased protein, B vitamins including folate, and several minerals including manganese, magnesium, iron and potassium. Being a member of the legume family, they are also high in dietary fibre – the unsung hero of a healthy diet.

Given that the average fibre intake in the UK is only 60% of the recommended 30g a day, increasing our intake of legumes, which are sadly underrepresented in the majority of diets, is one way we can close that nutritional gap. Beans and lentils also count towards your five-a-day.

As well as being nutritious and delicious, evidence shows that legumes can contribute to the prevention and management of a number of health conditions including type 2 diabetes, hypertension, high cholesterol and obesity.

With in-season broad beans currently being available in abundance, I’d like to share one of my favourite ways to eat them — a tasty pesto that is always a hit at BBQs and picnics.

Claire Hunter, MFHT, is a nutritional therapy practitioner. Since qualifying in 2020, she has been helping people living on plantbased diets optimise their nutrition and maximise their gut health. gonutsaboutnutrition.com

RECIPE

BROAD BEAN PESTO (Serves 6-8)

Ingredients n 40g (½ cup) sliced almonds n 900g (2lbs) broad beans in pods (~300g/2 cups once podded) n 40g (½ cup) pecorino romano, grated (or vegan Italian-style hard cheese) n 2 cloves of garlic, minced n 25g (~1 ounce) fresh dill, roughly chopped n The juice of half a lemon n 1/3 cup cold-pressed extra virgin olive oil n Black pepper to taste n For serving: 1 toasted ciabatta, sliced radishes and extra toasted almonds

Method 1. Preheat oven to 175c/350f (fan). 2. Spread the sliced almonds out on a baking tray and toast in the heated oven for ten minutes, stirring halfway through. Leave to cool. 3. Remove the broad beans from their outer pods and blanch in boiling water for 3 minutes, then drop them in to a bowl of iced water. 4. Once cooled, pop the bright green beans out of their skin by squeezing gently. 5. Discard the skins, then place all ingredients into a food processor and pulse until you have a chunky paste. 6. Spread onto toasted ciabatta and top with radishes and almonds.

Tip: When shopping for broad beans, look for bright green, firm, plump pods with minimal blemishes (although a bit of spotting on the pods is fine). Avoid any pods that look dried out, mushy or are turning yellow. T