It is always good to fill the shopping cart seasonal fruit and vegetables. So let's find out what the month of October
The vegetables of October
Among the vegetables of October they return to our i cabbage, broccoli, cabbage and pumpkins. A diet rich in these seasonal vegetables will help you face autumn with more energy.
I cabbage they are rich in vitamin C and folic acid, therefore, have the ability to stimulate immunitary defense, helping our body to defend itself from the first colds. They are vegetables with a high satiating power and are therefore an excellent ingredient for the dishes of those who want to lose a few pounds. They are a good source of fiber and potassium and have an anti-inflammatory action. A recipe with cauliflower? Just blanch them in salted water and, halfway through cooking, add pasta. Drain together pasta and cabbage and season with a tablespoon of extra virgin olive oil and a sprinkling of Grana or Parmesan.
La squash is a very versatile vegetable. It can be used for many sweet and savory recipes. The most common variety in the country is the Genoese, but you can have fun trying the others too, for example the pumpkin barucca, with a green and wrinkled skin, and very sweet pulp. Pumpkin brings very few calories and is ideal for preparing light and tasty dishes.
The recipe for a good one savory pumpkin pie? Prepare a shortcrust pastry with wholemeal kamut flour and replacing the butter with extra virgin olive oil. Bake the pumpkin in the oven and, when ready, remove the peel, cut it into cubes and cover the surface of the shortcrust pastry that you have previously spread in a non-stick pan. Sprinkle with abundant breadcrumbs, add a drop of extra virgin olive oil and cook in the oven at 180 degrees for about 30 minutes. With pumpkin you can also prepare sweet cakes, jams, soups, light side dishes and first courses for your children of weaning age.
Other vegetables that you can put in the October cart are mushrooms, very rich in minerals; fennel, light and detoxifying; chicory, to be eaten lightly seared, with a drizzle of oil; or you can give yourself to the collection of wild edible plants in October.
The properties of the colors of fruits and vegetables
The fruit of October
It is true, the greedy fruit of summer has disappeared from our tables, but also there seasonal fruit of the month of October it is really tasty. The new apples, you can taste many types of pears, the colorful persimmons arrive.
Among the fruit of October we find grapes and, above all, it's time for chestnuts.
Persimmons they are very rich in potassium and they contain a good amount of other mineral salts including magnesium, phosphorus, calcium and sodium. They also have a high percentage of sugars and vitamins, above all vitamin C. Certainly they are not dietary fruits and therefore are not recommended for those who want to lose weight, but they are perfect for fighting fatigue and psychophysical stress. They contain simple sugars, which are easily absorbed by the body and are great for those in need of immediate energy.
October, however, is perhaps above all time for chestnuts, a very nutritious fruit. Rich in fibers and minerals, satiating and caloric. They are recommended during pregnancy, due to their intake of folic acid and in people suffering from anemia.
They have a nutritional value similar to that of cereals due to their richness in complex carbohydrates, therefore they represent a valid alternative in case of intolerances and are able to cover the carbohydrate part of the meal. Do not use them at the end of a caloric meal, but rather as an ingredient to enrich a first or second course.
A few examples? Risotto with chestnuts, tagliatelle with chestnut flour to be seasoned with some sautéed mushrooms, boiled chestnuts and seasoned with wild fennel to accompany a second protein dish.
The virtues of autumn fruit