October 2017
Every month we feature a fruit or vegetable that is in season, along with a fun fact or recipe idea.
Later this month we will launch our Agro Katina pocket guide: a handy booklet showing when veggies and fruit are in season in Malta, folded small so you can carry it in your wallet or shopping bag! Have a look at the upcoming events to see where you can pick up yours!
This month we say farewell to summer and welcome the autumn period. This time of the year marks the start of the season for vegetables belonging to the Brassica family, such as broccoli, cauliflower, kohlrabi and kale.
Brassica vegetables are nutritional powerhouses; they contain high amounts of Vitamin C and dietary fiber. They also contain nutrients with cancer-fighting properties. Broccoli, or brokkli in Maltese, is a good source of folate and sulforaphane, which are linked to reduce risks of certain cancers.
To preserve the vegetable’s nutritional quality it is best to steam or stir-fry them, as opposed to boiling them. Here is a favourite, simple recipe that stars broccoli, it is delicious served with some noodles or a (free-range) egg! :
Steamed broccoli with Asian dressing
- broccoli, broccolini or broccoli rabe
- thumb-sized piece of fresh ginger, peeled
- 1 garlic clove, peeled
- 1 fresh red chili
- 1 T sesame oil
- 3 T extra-virgin olive oil
- 1 T soy sauce
- 1 lime (juice only)
- 1 tsp balsamic vinegar
Put a large pan of water on to boil. Break the broccoli up into little pieces and slice up the stalks. Place the broccoli in your steamer basket or colander placed over the pan of boiling water and cover with a tight-fitting lid or some aluminum foil. Steam for around 6 minutes, until the stalks are tender.
Meanwhile, make your dressing — grate the ginger and garlic into a bowl. Halve, seed & finely chop the chili and add to the bowl. Stir in the remaining ingredients. Whisk the dressing together and have a taste; what you’re looking for is a flavor balance between saltiness from the soy sauce, sweetness from the balsamic vinegar, acid from the lime and the heat from the chili.
When the broccoli is cooked, place it on a big serving platter. Mix up the dressing one last time before pouring it over. Absolute heaven!
Source: Jamie’s Food Revolution by Jamie Oliver
This activity has been funded with support from the EU and co-financed by the Ministry for Social Dialogue, Consumer Affairs, and Civil Liberties. This project reflects the views only of the author, and funders cannot be held responsible for the content or any use which may be made of the information contained therein.
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