To get your fill of vitamins and to put you back in a good mood, here are our tips about which fruit and vegetables to eat this month!
Broad beans. The broad bean, known by the scientific name of Vicia faba, has played an important symbolic role in many historical civilisations, including ancient Greece, where it was associated with the world of the dead. For example, the Greeks used to prepare broad beans and offer them to gods such as Bacchus and Mercury in ritual sacrifices to honour the souls of the dead. With a delicate, slightly sweet flavour, broad beans are a rich source of vegetable protein, fibre, vitamins (such as vitamin C and K) and minerals (such as iron and magnesium). As they are naturally low in saturated fat, they are a healthy choice for a balanced diet. They are also linked to various health benefits, including regulating blood sugar levels, supporting good digestive health and lowering the risk of heart disease. Thanks to their versatility, broad beans can be used in a wide range of recipes, including salads, soups and side dishes.
Raspberries. The raspberry belongs to the Rosaceae family and to the Rubus genus. Even though they originally came from continental Europe and Asia Minor, they are widely grown in various regions around the world and are particularly widespread in North America, northern Italy, Switzerland, Germany, France and Scotland. Featuring small aggregate fruits called drupelets, raspberries are joined together by a central core, with each drupelet containing a seed. Their bright red colour when ripe makes them enticing to both the eyes and the palate. Popular for their sweet flavour with a hint of acidity, raspberries are rich in vitamin C, dietary fibre, antioxidants and other essential nutrients, offering many health benefits, such as supporting the immune system and providing an intake of antioxidants to combat free radicals. They can be eaten fresh as a snack, added to fruit salads, used in jams, jellies, desserts, baked sweet treats, sauces and much more.
Red leaf lettuce. Originally from northern Europe, the “red leaf” lettuce variety was introduced to Campania about a decade ago. Its leaves, with their curly, indented edges, are an intense red colour which makes it eye-catching and distinctive compared with other lettuce varieties. Featuring a crunchy, juicy texture and a delicate, slightly herbaceous flavour, red leaf lettuce is rich in water, fibre, vitamins and minerals. Thanks to its versatility, it can be used as an ingredient in simple salads or sandwiches, such as flatbreads, wraps and burgers, adding colour and flavour to dishes.
New potatoes. New potatoes, also known as early potatoes, are young potatoes produced by growing early and mid-to-early varieties. In Italy, they are mainly produced in southern regions. The varieties typically used for growing new potatoes include Arizona, Elodie, Paradiso, Vogue, Levante and Alouette. The first one, which has established itself as the outstanding new potato due to its organoleptic qualities, early harvesting and excellent production yields, is most commonly used for producing èVita La Novella Siciliana yellow potatoes: they come from the best production areas in Sicily, in particular from around Syracuse, where the characteristic reddish soil, rich in iron, gives these potatoes highly prized qualities. They stand out with their typical delicate flavour, their soft yellow flesh and their thinner straw-yellow-coloured skin, which is easy to remove. These characteristics make them perfect for eating boiled or roasted, such as in this Vogue Sicilian new potato strudel, or as the star of the show in lighter dishes like these Arizona Sicilian new potato and Swiss chard balls.
Pak choi. Known by this name in the United Kingdom, South Africa and Italy, pak choi is a leafy vegetable with an unusual name that comes from the western translation of a Cantonese term which means “white vegetable”. In the West, it is commonly known as “Chinese cabbage” due to its eastern origins. Pak choi has crunchy green leaves with tender white stalks. While it looks like cabbage, it has broader leaves and smaller stalks. It has a delicate, slightly sweet flavour with a crunchy texture when eaten raw and soft when cooked. Rich in vitamin A, C and K, alongside providing minerals such as calcium, iron and potassium, pak choi is a valuable source of fibre and water. Pak choi is linked to various health benefits, including encouraging healthy bones, lowering the risk of heart disease and supporting the immune system, thanks to its rich content of nutrients and antioxidants. Versatile for cooking, it can be eaten raw in salads or cooked in various recipes, such as soups, stews and sautéed or braised dishes. It is commonly found in Asian cuisine but can be used in many recipes.
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