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Red cabbage
Carrots
Carrot cake

What to eat in

November

Eating a rainbow of fruit and vegetables is good for your health and in November it's easy to find colourful, seasonal produce

Nutritionists often recommend that we eat a “rainbow” of fruit and vegetables every day – and that's not hard in November, with lots of brightly coloured seasonal produce available.

  

Orange carrots and pumpkins, green cabbages and apples, red beetroot and creamy yellow parsnips are easy to find this month. Colourful foods such as these contain antioxidants, so including them in your diet can keep the immune system healthy, lower the risk of cancer – and even improve your memory!

  

Red cabbage is a particularly colourful, and particularly healthy, autumn vegetable – although some might argue it's more purple than red. It can be boiled, steamed or stir-fried and is delicious when combined with apple. When boiling, add a splash of vinegar to the water to keep the colour bright and intensify the flavour.

  

Braised red cabbage is a tasty accompaniment to cooked and cold meats. In a casserole dish layer shredded red cabbage with chunks of apple and onion. Pour vegetable stock or cider over, add a splash of cider vinegar and sprinkle with brown sugar, then cover and cook in a low onion for a couple of hours.

Little Green Space November 2016

Sliced very finely, red cabbage can also be eaten raw and is a fantastic way to brighten up a salad. For a quick, healthy coleslaw, mix finely shredded red cabbage with spring onions, grated carrots and mayonnaise. Or create a crunchy main course salad by combining red cabbage with walnuts, raisins, goats' cheese and a honey and mustard dressing.

  

Carrots are often a bit of an afterthought when it comes to vegetables: sliced and boiled and plonked on a plate, they can be pretty uninspiring.

  

But it doesn't have to be that way. Carrots are actually incredibly versatile in the kitchen and can be eaten cooked or raw, and used in savoury or sweet dishes.

  

Carrots are high in beta-carotene, an important nutrient for maintaining good eye health – so the old wives' tale about carrots helping you to see in the dark has an element of truth about it!


Try stir-fried carrots: use a potato peeler to cut carrots into long thin strips, and stir-fry in sesame oil with onions, garlic and finely chopped root ginger. Sprinkle with sesame seeds before serving.

  

Carrots can be roasted too. Cut into chunks – or use small, whole Chantenay carrots – and toss in olive oil. Stir in a tablespoon of honey, season with salt and pepper, and roast for about 45 minutes until tender.

  

Grated carrots make a great salad – try combining with chunks of apple, toasted cumin seeds and an olive oil and lemon juice dressing. Or mix grated carrot with grated beetroot and crushed garlic cloves, served with a balsamic vinegar dressing.

  

Grated carrots also add moisture, texture and colour to cakes, cookies and muffins – and will make a teatime treat just a little bit healthier!

Carrot cake with orange icing

125g soft light brown sugar

125g butter, softened

125g self-raising flour

1 teaspoon baking powder

1 teaspoon mixed spice

2 eggs, beaten

2 medium carrots, peeled and grated

75g icing sugar

1 tablespoons orange juice

  

Sift together the flour, baking powder and spice. Cream the butter and sugar together, then add the flour and eggs, a little at a time, mixing well until all the ingredients are smoothly combined. Stir in the grated carrots.

  

Put the mixture into a lined cake tin and bake in a pre-heated oven at 170˚C for about 45-50 minutes, until the cake is firm to the touch and beginning to pull away from the sides of the tin. Leave to cool.

  

For the icing, sift the icing sugar into a bowl and gradually add the orange juice to make a smooth, slightly runny icing. Drizzle over the cake and allow to set before serving.