This month, add a few new fruits and vegetables to your trolley – and the newest healthy products available!
Gold nugget pumpkins are mini-versions of larger ‘American-style’ pumpkins. The best way to eat them? Slice off the top, scoop out the seeds and flesh, then use the shell as a bowl for pumpkin soup or a salad of roast pumpkin, spinach, roasted capsicum and reduced-fat feta. Gold nugget pumpkins are available all year round, but are especially fun at Halloween!
These sweet fruits taste similar to plums and are unique (not only for how they look) because they have two short peak seasons a year: October/November and February/March. Look for mangosteens that have a reddish-pink to purple skin (don’t pick ones that are greenish as they don’t ripen after picking) and give a little when pressed. To reveal the sweet, white flesh inside, make a shallow cut all the way around the circumference of the fruit, remove the ‘lid’ and pull out the segmented flesh. 100g contains only 370kJ and a whopping 5g fibre.
Squeeze less salt and sugar into your meals...
Just in time for barbecue season, Fountain has unveiled its new lower-sugar/lower-sodium tomato and barbecue sauces. Each sauce has 40% less added sugar and 70% less added salt than the regular Fountain version, making them a great addition to the pantry. The recommended serve size is one tablespoon, which will only add an extra 75–106kJ and 41–52mg sodium (about 5% of your RDI) to your meal. You can find these healthier versions of your favourite sauces in your supermarket now.
Shaped like a pear, but with the tangy taste of a grapefruit, citrussy pomelos have pale green skin and either white, pink or red flesh. The pink and red varieties are sweeter than the white one, which has a slightly tart, acidic taste. Once you remove the pith and the thick white membrane, these fruits are a delicious substitute for grapefruit or oranges. Pomelos are at their seasonal peak in late winter and early spring and can be kept for a maximum of seven days in the crisper.
After the soy bean, adzuki beans are Japan’s second most popular legume. You’ll find them in many Japanese treats, and they are also used to make a red bean paste used in Chinese cooking. Dry adzuki beans are small, dark red, oval beans with a distinctive white ridge along one side. They’re low in fat and sodium, high in potassium and a good source of protein, fibre, magnesium, iron, zinc, copper, manganese and vitamin B3. Wow! Try them instead of your usual chickpeas, soy beans or kidney beans. Soak 1/2 cup beans overnight, then drain and simmer in 2 cups water (or add to soups) for 40–60 minutes.
Great on-the-go picks
These low-energy options make it easy to lunch or snack healthily.
Always Fresh Sandwich Fillers: These convenient chilled sandwich fillings are a great way to spruce up sandwiches. Available in four flavours, such as Tuna & Sweet Corn and Grilled Vegetables & Feta, they are low in sodium, energy and saturated fat. Look for them in Woolworths and independent grocers.
Uncle Tobys Simply: This new range of fruit bars, fruit nibbles and dried fruit & nut mix is available in convenient snack packs. With only 490–613kJ per serve, these delicious combinations (like the apple, passionfruit & lemon fruit nibbles) are a great fibre-filled snack.
Table of Plenty Mini Rice Cakes: Craving something sweet? These gluten-free, wholegrain rice cakes are coated in a creamy layer of milk or dark chocolate, or berry yoghurt, and have only 62kJ per cake. They are also free from added preservatives. Look for them in Coles.