Forget orange juice. This month, there are lots of new ways to hit your vitamin C quota.
If you’re looking for a healthy bite-sized snack, keep an eye out for baby capsicums – they're packed with vitamins C and A, beta-carotene and potassium. At less than half the size of regular capsicums, these baby versions are great for stuffing. We like low-fat cottage cheese with basil, and drained tuna and avocado.
Also known as a ‘German turnip’, this strange-looking veg belongs to the same brassica family as cabbage, broccoli and Brussels sprouts. The pale yellow flesh is mild and crisp with a slightly nutty taste, and can be eaten raw as well as cooked. Look for green or purple bulbs no bigger than a tennis ball. Try grating peeled kohlrabi into coleslaw and salads, or chop it into small chunks and roast for about 15 minutes, or until tender.
Per 1/2 cup cooked, you get:
50mg vitamin C (100% RDI)
80ug folate (20% RDI)
New Milo Oats are low in sodium and a source of whole grains and fibre, which means kids will stay full until morning tea. Our verdict? A good brekky treat when alternated with traditional rolled oats, which are lower GI than quick oats and contain more protein, fibre and hardly any sodium per 30g serve!
Did you know that the term ‘marmalade’ originally referred to quince jam and derives from “marmelo,” the Portuguese word for this fruit? Quince can’t be eaten raw – it’s too sour and acidic – but is delicious when stewed, or in jams, jellies and pastes. Try baking, roasting or poaching quince – it works equally well in sweet and savoury dishes, and particularly complements cheese and red meats. Just 1/2 cup cooked quince (without added sugar) is high in fibre (7.2g), low in sodium and energy and contains 25% of your RDI for vitamin C.
Bottled fruit and veg
Are you trying to fight colds and flu with lots of fruit juice? Remember that all juices lack the fibre you’d find in fresh fruit and veg, which is necessary to help fill you up. Plus, they're high enough in kilojoules to be considered a snack on their own. If you do go for juice, try one that packs at least one serve of fruit, veg or both, like new V8 Smoothies, or Nudie juices or smoothies.
Blood oranges are only available from July to September, so make sure you grab a few when you see them – those who’ve tried them know how juicy and sweet they are, and some people even detect a hint of raspberry!
Raw vs cooked – which garlic is best?
Cooking garlic may reduce the amount of allicin (the active ingredient that has antiviral, antibacterial and antifungal properties) it contains, so eat raw garlic when possible. Chopping, crushing or grating garlic activates the allicin, so try grating it into tzatziki or crushing and adding to homemade salad dressings.