You may or may not have heard of the term eat seasonally. In a world of 24-hour supermarkets, where the shelves are stocked with produce from every corner of the world every single day, it can be easy to forget how and when things grow. After all, our favourite fruits and vegetables always seem to be there and ready for us to pop in the trolley. But did you know there are some huge benefits to eating with the seasons?
Eating foods that are grown at the same time as you eat them minimises the time it takes to get from the ground to your plate. It’s cheaper, tastier, healthier, supports local community and so much kinder to the planet. Farmers markets are a great way to get your hands on quality local produce. Buy directly from your area too. Check out the Friends of the earth Farm Map for more information about what farms are in your area and how to support local farmers.
APPLES ARE IN SEASON!
Apples contain 2–4% of the RDI for manganese, copper, and vitamins A, E, B1, B2, and B6. They are also a rich source of polyphenols (can improve or help treat digestion issues, weight management difficulties, diabetes, neurodegenerative disease, and cardiovascular diseases.) While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits we get from apples. To get the most out of these juicy beauties, leave the skin on — it contains half of the fibre and many of the polyphenols. (Healthline)
THE NUTRITION FACTS
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
It-tuffieħ ta’ belludja, a local variety of apple probably originated from Sicily. Until some years ago it practically died out because of viral diseases and insects but there seems to be a resurgence as farmers are being encouraged to grow it. Malta and Gozo produce about 42,000 kg apples (of all varieties) every year. Cooked Apples or Tuffieħ mgħolli is a surprisingly good vegan Maltese traditional recipe. Why don’t you give it a go?
TRADITIONAL BOILED APPLES WITH CLOVES
1 Cup water
Step 1. Peel and remove apple core and dice OR pin the cloves into the apple skin.
Step 2. Place in a pot with water and add the cloves, cinnamon and the raisins.
Step 3. Discard/drain the cloves and let the apples cool.
Step 4. Put into a small bowl and serve.
Bonus tip: The water used to cook the apples can be chilled in the refrigerator and served as a drink.