Eating seasonally was something which happened naturally for our ancestors. Berries were only consumed during the summer months and apples during the autumn, but carefully preserved and saved for the proceeding months.
Root vegetables were eaten in abundance throughout the winter. The produce of each season was savoured and enjoyed at its very best.
Even though the availability of foods is now constant, to meet the demand for a year-round supply, very often out-of-season fruit and vegetables lack flavour, offer fewer nutrients, and come with a hefty carbon footprint.
Nutrient content
Choosing to eat seasonally has a wealth of benefits for our planet and our bodies. In most cases, local, seasonal food tastes better when consumed soon after harvesting.
Seasonal foods ripen naturally, and this helps massively with flavour. Minimal need for transportation also means it will be fresher.
The nutrient content can be greater too, as the sustenance value of fruit and vegetables can be negatively impacted as the days or weeks progress after harvesting.
At this time of year there’s an abundance of Irish-grown fruit and vegetables available in shops and farmer’s markets around the country, affording us great opportunities to consciously eat and cook seasonally.
Fuelling our bodies with seasonal fruit and vegetables will add more vitamins, minerals, fibre, and antioxidants to our daily diet, which helps with our overall wellbeing.
Courgette cake
with berries
Ingredients: Serves 8
For the cake:
125g wholemeal fine ground flour
125g plain flour
200g light muscovado sugar
2tsp ground cinnamon
1tsp baking powder
Zest of 1 orange
250g grated courgette
3 medium-sized free-range eggs
200ml sunflower oil
For the icing:
150g plain cream cheese
50g butter, softened
300g icing sugar, sieved
2tsp vanilla extract
For the toppings:
Fresh berries
Method
1 Pre-heat the oven to 200°C/fan 180°C/gas mark 6. Butter and line two 8-inch sandwich tins with greaseproof paper.
2 Sieve the flour, sugar, cinnamon, and baking powder into a large bowl.
3 Add the orange zest and courgette and stir well with a wooden spoon until thoroughly combined with the dry ingredients.
4 Add the eggs with the oil. Stir well until all the ingredients are well combined.
5 Divide the mixture between the prepared tins and smooth the top with the back of a spoon.
6 Bake in the preheated oven for 25-30 minutes, until risen and golden. To test if the cake is cooked, insert a metal skewer into the cake, and if it comes out clean the cake is ready. Remove from the oven and leave to cool in the tin for 10 minutes before turning out onto a wire tray.
7 While the cakes are baking, or cooling, make the topping by beating together the cream cheese, butter, icing sugar and vanilla extract in a bowl using a wooden spoon. Place in the fridge to firm up slightly, or until needed.
8 When the cakes have completely cooled, place one on a serving plate and cover with a layer of the icing. Place the second cake on top and add the remaining icing.
9 Store in the fridge, in an airtight container, for up to three days. Top with berries and a dusting of icing sugar on the day of serving.
Courgette and
tomato tart
Ingredients: Serves 4
1 sheet of puff pastry
300g tomatoes, cut in half or quartered
1 courgette
1 tbsp olive oil
1tbsp fresh chives, finely chopped
1 clove garlic, crushed
Sea salt and black pepper
75g basil pesto
Egg wash - 1 egg beaten with a little water
1 tbsp sesame seeds
Basil leaves and chopped chives
Method
1 Pre-heat the oven to 200°C/ fan 180°C/gas mark 6. Take the pastry from the fridge and rest at room temperature.
2 In a large bowl, add the tomatoes. Using a potato peeler, peel the courgette into thin strips and add them to the bowl, with the olive oil, chives, and garlic. Season with salt and pepper. Stir to combine.
3 Unroll the puff pastry and place on a large tray. Score around the edge with a knife to create a border. Add a layer of the pesto inside the scoring. Evenly top with the tomato and courgette mixture and pour over any juices remaining in the bowl.
4 Brush the border with egg wash and sprinkle over the sesame seeds.
5 Bake in a preheated oven for 30 minutes. To serve, sprinkle over some fresh basil leaves and chopped chive.
Eating seasonally was something which happened naturally for our ancestors. Berries were only consumed during the summer months and apples during the autumn, but carefully preserved and saved for the proceeding months.
Root vegetables were eaten in abundance throughout the winter. The produce of each season was savoured and enjoyed at its very best.
Even though the availability of foods is now constant, to meet the demand for a year-round supply, very often out-of-season fruit and vegetables lack flavour, offer fewer nutrients, and come with a hefty carbon footprint.
Nutrient content
Choosing to eat seasonally has a wealth of benefits for our planet and our bodies. In most cases, local, seasonal food tastes better when consumed soon after harvesting.
Seasonal foods ripen naturally, and this helps massively with flavour. Minimal need for transportation also means it will be fresher.
The nutrient content can be greater too, as the sustenance value of fruit and vegetables can be negatively impacted as the days or weeks progress after harvesting.
At this time of year there’s an abundance of Irish-grown fruit and vegetables available in shops and farmer’s markets around the country, affording us great opportunities to consciously eat and cook seasonally.
Fuelling our bodies with seasonal fruit and vegetables will add more vitamins, minerals, fibre, and antioxidants to our daily diet, which helps with our overall wellbeing.
Courgette cake
with berries
Ingredients: Serves 8
For the cake:
125g wholemeal fine ground flour
125g plain flour
200g light muscovado sugar
2tsp ground cinnamon
1tsp baking powder
Zest of 1 orange
250g grated courgette
3 medium-sized free-range eggs
200ml sunflower oil
For the icing:
150g plain cream cheese
50g butter, softened
300g icing sugar, sieved
2tsp vanilla extract
For the toppings:
Fresh berries
Method
1 Pre-heat the oven to 200°C/fan 180°C/gas mark 6. Butter and line two 8-inch sandwich tins with greaseproof paper.
2 Sieve the flour, sugar, cinnamon, and baking powder into a large bowl.
3 Add the orange zest and courgette and stir well with a wooden spoon until thoroughly combined with the dry ingredients.
4 Add the eggs with the oil. Stir well until all the ingredients are well combined.
5 Divide the mixture between the prepared tins and smooth the top with the back of a spoon.
6 Bake in the preheated oven for 25-30 minutes, until risen and golden. To test if the cake is cooked, insert a metal skewer into the cake, and if it comes out clean the cake is ready. Remove from the oven and leave to cool in the tin for 10 minutes before turning out onto a wire tray.
7 While the cakes are baking, or cooling, make the topping by beating together the cream cheese, butter, icing sugar and vanilla extract in a bowl using a wooden spoon. Place in the fridge to firm up slightly, or until needed.
8 When the cakes have completely cooled, place one on a serving plate and cover with a layer of the icing. Place the second cake on top and add the remaining icing.
9 Store in the fridge, in an airtight container, for up to three days. Top with berries and a dusting of icing sugar on the day of serving.
Courgette and
tomato tart
Ingredients: Serves 4
1 sheet of puff pastry
300g tomatoes, cut in half or quartered
1 courgette
1 tbsp olive oil
1tbsp fresh chives, finely chopped
1 clove garlic, crushed
Sea salt and black pepper
75g basil pesto
Egg wash - 1 egg beaten with a little water
1 tbsp sesame seeds
Basil leaves and chopped chives
Method
1 Pre-heat the oven to 200°C/ fan 180°C/gas mark 6. Take the pastry from the fridge and rest at room temperature.
2 In a large bowl, add the tomatoes. Using a potato peeler, peel the courgette into thin strips and add them to the bowl, with the olive oil, chives, and garlic. Season with salt and pepper. Stir to combine.
3 Unroll the puff pastry and place on a large tray. Score around the edge with a knife to create a border. Add a layer of the pesto inside the scoring. Evenly top with the tomato and courgette mixture and pour over any juices remaining in the bowl.
4 Brush the border with egg wash and sprinkle over the sesame seeds.
5 Bake in a preheated oven for 30 minutes. To serve, sprinkle over some fresh basil leaves and chopped chive.
SHARING OPTIONS