In Season this month – July
Artichoke, aubergine, beetroot, blackberries, broccoli, courgettes, fennel, French beans, garlic, jersey royal new potatoes, mangetout, mushrooms, peppers, radishes, rocket, rhubarb, runner beans, samphire, spinach, spring onions, strawberries, tomatoes, watercress, wild nettles
Antioxidants consist of a group of vitamins, minerals, phytochemicals and enzymes that work to neutralise free radicals before they harm our bodies.
Phytonutrients or phytochemicals are natural compounds in plants. Research shows that people who eat more plant foods have a reduced risk of developing chronic diseases.
Fruit and vegetables are a rich source of phytonutrients and they come in a wide range of colours – red, orange, yellow, green, blue, purple and white. In order to promote good health, it is important to eat a range of different coloured fruit and vegetables on a daily basis
Focus on Lycopene
Lycopene is a red phytonutrient that may be protective against cancers eg breast, prostate and skin. It is found in tomatoes and cooked tomato products result in the lycopene being more easily absorbed into the body.
It is fat-soluble meaning it requires fat with cooking in order to optimise the absorption.
Therefore, a cooked tomato sauce with added olive oil is an ideal combination
Spaghetti with Tomato Sauce
Tomatoes contain an important antioxidant called Lycopene which has been linked to many health benefits including reduced risk of heart disease. They are also a great source of vitamin C.
Try this deliciously simple recipe for Spaghetti with Tomato Sauce.
350g cherry tomatoes, halved
2 garlic cloves, crushed
10g fresh basil leaves
50g extra virgin olive oil
sea salt and pepper to taste
1. Cook pasta of choice and meanwhile heat the olive oil in a large pan and add tomatoes, garlic, salt and pepper.
2. Stir occasionally and cook for approx. 20 minutes.
3. Drain the pasta and add the sauce, topped with fresh basil and parmesan cheese or nutritional yeast.