| With Winter in full swing it's probably more important | | | | Bramley apples. They were originally cultivated by |
| that at this time of year we all make sure we get our | | | | Matthew Bramley who found this special fruit in his |
| recommended five portions of fruit and vegetables per | | | | Nottinghamshire garden in 1846. Bramley apples are full |
| day to ensure we stay fit and healthy. Below I've listed | | | | of essential vitamins and minerals and a good source |
| some of the better choices available to you; | | | | of dietary fibre and vitamin C. |
| Rhubarb | | | | Grapefruit |
| Although used in sweet dishes, rhubarb is actually a | | | | To stay healthy, we should all aim to eat five portions |
| vegetable. It tastes great either stewed or in | | | | of fruit and vegetables every day. At this time of year, |
| comforting crumbles. To stew it, wash the sticks, cut | | | | that isn't always easy but some types of fruit are at |
| them into pieces around 7.5cm long, place in a pan with | | | | their very best during the winter months. Grapefruit is |
| a little sugar and a dash of water and cook on a low | | | | one of these fruits and it provides many nutrients, such |
| heat. You'll find all the rhubarb in store at this time of | | | | as vitamin C, that we need during the dark, cold days. |
| year is grown in the so-called 'rhubarb triangle' | | | | There are several varieties of grapefruit, each with a |
| between Leeds, Bradford and Wakefield. It's called | | | | different coloured flesh. The pink varieties tend to be |
| 'forced' rhubarb because it's grown in darkness which | | | | sweeter than the slightly astringent white grapefruit |
| encourages the sticks to grow while the leaves stay | | | | which may need a little sugar to make it palatable. Try |
| small and yellow. It's then picked by candlelight to | | | | it for breakfast, lightly sprinkle the surface with sugar |
| preserve the quality of the crop. Forced rhubarb is | | | | then fork the top of the fruit to mix the grapefruit juice |
| sweeter than summer rhubarb and is also a good | | | | and sugar together. With a small bladed cutting utensil |
| source of vitamin C, potassium and fibre. | | | | cut through the segments to make it easier to remove |
| Butternut Squash | | | | from the skin and eat. |
| Rich in complex carbohydrates, low in fat and a great | | | | For a delicious salad, mix grapefruit segments with |
| source of essential vitamins and minerals, butternut | | | | some green salad leaves and avocado. It's also good |
| squash acquires a lovely nutty flavour when roasted | | | | with prawns, shrimps or other seafood. |
| or baked. It's also a great ingredient for warming soups | | | | Seville Oranges |
| and casseroles. Cut it open and remove the seeds | | | | Seville [ oranges are known as 'bitter oranges' |
| and fibre before cooking and peel it if necessary. For a | | | | because their sour taste makes them inedible without |
| winter warmer recipe for Thai butternut squash curry, | | | | cooking. However, because of their high pectin content, |
| see the recipe section. | | | | they are great for making marmalade. Seville oranges |
| Bramley Apples | | | | give marmalade its distinctive, bitter-sweet taste, and |
| Apple crumble and apple pie are the UK's favourite | | | | it's called thick cut' or 'thin cut' depending on how thickly |
| desserts [ which is why the UK is the only country in | | | | the peel is sliced. |
| the world to grow apples especially for cooking. Nearly | | | | Remember boys and girls; eat your fruit and |
| 95 per cent of the cooking apples eaten in the UK are | | | | vegetables and you'll grow up to be big and strong. |