The harvesting of fruit, salad and vegetables depends on when they come into season.

It can sometimes be difficult to work out which are in season because most are now available all year round in supermarkets. You might notice times when they are more abundant in the shops and markets or selling at a more competitive price than usual.

In early spring look out for spring greens, carrots, leeks, kale, rocket, watercress, purple sprouting broccoli, early rhubarb, and those first new potatoes. These fresh foods are full of flavour and packed with essential vitamins and minerals, they are low in fat and calories, and essential for optimal gut functioning as part of a balanced diet.

Aim to eat a minimum of 5-a-day portions of different vegetables, fruits and salad all year round. If you can eat foods when they are in season, this is usually the time when they are cheapest, freshest and more flavoursome.

Eat some freeze some – so you always have some to hand. Most of the nutrients are preserved during freezing.

Recipe suggestions

Serve salmon with mini new potatoes on a bed of sprouting broccoli and spring onions which have been sautéed in Hoisin sauce.

Alternatively roast some sweet potato, chop into chunks whilst hot and add some rocket, halved baby tomatoes, chopped spring onions, olive oil and red wine vinegar for a delicious light meal.

Further help

How to meet your 5-a-day everyday https://www.bda.uk.com/foodfacts/FruitVeg.pdf

For money saving tips when cooking  refer to https://www.bda.uk.com/foodfacts/eatwellspendless.pdf

Tanya Wright BSc Msc Allergy

Specialist Registered Dietitian DT4990 |March 2019

Tanya Wright is a HCPC registered Dietitian specialising in the diagnosis and management of food allergy and other food hypersensitivity reactions in children and adults with gastrointestinal, dermatological and respiratory symptoms. She works predominately in the NHS but also runs a private dietetic service locally and in Harley Street London. She is a longstanding committee member of all the professional and patient allergy support associations and author of several allergy cookbooks.

Guacamole

Ingredients

2 large ripe avocados

Juice of 1 lemon

3 garlic cloves

1 tomato (optional)

1 tablespoon olive oil

2 spring onions sliced

Salt & black pepper

1. Mash or blend all ingredients together except the onion
2. Stir in the onion slices & serve

Variation – stir in the tomato and some red onion at the end

Serving – with poppadum’s, veggie sticks or tortilla’s

This recipe is from Tanya’s latest cookbook http://www.tzlaces.com/im-hungry-milk-dairy-lactose-egg-soya-wheat-gluten-free-recipe-book-for-those-allergys-intolerances/

If you would like to order a copy, Tanya would be happy to offer one at a special price of £5 including postage if you mention Chiltern View Magazines.

Please contact her by email if you would like order your discounted copy

allergycookbook2019@gmail.com