Hello Summer! Hooray- the sunshine has finally come out to play and summer is actually here! Kind of. Well, let’s face it the British summer is always going to struggle a little,e but that doesn’t mean that we can’t enjoy the fruits of the most joyful season of all. So what’s in season right now? What should we be buying at the grocers and serving al fresco in the sunshine? Here are our top three little super foods to eat in July.
Artichokes
We LOVE artichokes! They are so underrated but so delicious and versatile- give them a try today! It’s not a convince food by any stretch of the imagination, but if you have time the humble artichoke can transform your meal with style and grace. And not only that but the artichoke has a whole host of super powers that you’re going to want to know about too.
So rich in antioxidants, artichokes are said to be able to aid in cancer prevention and immune support to protection against heart disease. In addition to this, artichokes can also aid in digestion, help to lower cholesterol, support brain and cognitive development, support liver health, lower blood pressure, support bone health, improve metabolic functions and protect against free radicals. Phew! Definitely a super food!
So how to eat it? Simply steamed, peel off the outer petals and dip the fleshy middle into olive oil mixed with lemon and parsley. OR…
Bake it
Wrap your artichoke in foil and bake in the oven at 180 C for 40 minutes. Then sprinkle with olive oil and a little salt, and enjoy!
Roast it
Pop a halved artichoke heart into your roasting dish with chicken, potatoes, onions- whatever you fancy. Delicious!
Beetroot
Another super food that is bang on season right now- make sure you buy fresh, organic and you’ll notice the difference straight away! We love beetroot because not only is it the easiest vegetable to grow organically ( beetroot crops are the most environmentally friendly, with barely any need for pesticides) but it’s packed full of super powers too. Beetroot can help to lower blood pressure and promote the flow of blood in the body, slow the progress of dementia, reduce the risk of osteoporosis, and even support health weight loss. And on top of all of that- it’s very very tasty too!
We love beetroot roasted, or in salads and in cake. Honestly, we could eat it for every meal! But here are our two favourite recipes:
Beetroot Breakfast Juice
What better way to start the day than with beetroot, apples and grapefruit? All you need is one vacuum pack of natural cooked beetroot, two apples and one peeled grapefruit. Pop all the ingredients into your juicer and voila! A super power packed breakfast to set you up the right way for the day ahead.
Brownies
We told you we love beetroot in cake, right? So brownies are going to be good, right? Right! All you need for these deliciously moist and tasty brownies is:
- 4 large beetroots
- 3 eggs
- Half a cup of sugar
- 2 teaspoons vanilla extract
- Three quarters of a cup of raw cacao
- 1 teaspoon gluten-free baking powder
- Half a cup of ground almonds
- One and a half ounces walnuts, chopped
To make the brownies, heat the oven to 180 degrees, then pop the beetroots into a pan of salted water to boil for 15-20 minutes, or until tender. Drain, and leave for a few moments. Once they’ve cooled, peel the outer skins away, wearing gloves to protect your skin from staining. Then chop into cubes and blend to a paste in a food processor. Then you need an electric beater to beat the eggs and sugar until light and fluffy. Fold into the beetroot mixture, then fold in the cacao, baking powder, almonds and walnuts. The whole mixture can then be poured into baking pans and baked in the oven for 25 minutes. When they’re ready the brownies will be slightly gooey in the middle, and yes- you’ll have to wait for them to cool before you eat them!
Aubergines
They’re not just for the mediterranean you know! Aubergines are also cultivated in the UK, and they’re in season right now. Aubergines are a wonderful source of dietary fibre and high in vitamins B1, B6 and potassium. In addition, they’re high in copper, magnesium and manganese so they’re an excellent choice for your menu this summer because they work to help lower cholesterol and high blood pressure linked to type 2 diabetes.
How do you like yours? Moussaka is an absolute favourite dish, but there are more ways to use an aubergine!
Aubergine fries
Absolutely delicious, and perfect for lazy summer evenings when you’re dining alfresco. Simply slice your aubergine, sprinkle with olive oil and ground flax seeds, and bake in the oven at 190 for 20 minutes. Dip into a spicy salsa- yum!
Aubergine pizza
Ditch the dough and use an aubergine instead! Cut your aubergine into thick rounds, rub with olive oil and rock salt, then bake for 20 minutes at 190. Then top with tomato sauce and whatever else you like on your pizza, then back into the oven until golden- around 10 minutes should do it. Delicious!
So are you eating any of our super foods for July this month? Do share your favourite recipes!
