Wellness 08/11/2020

Make the most of the fruits and vegetables of this late autumn!

To cope with the drop in temperature, it is important to eat well. Nature is always generous and offers us fruit and vegetables for every moment of the year, adapted to the needs of our body. In November, it is still possible to enjoy some autumnal vegetables such as squash, mushrooms, broccoli or cauliflower. In December, the undisputed stars are the root vegetables, such as carrots, Jerusalem artichokes, turnips, beetroot, salsify, but also oranges, mandarins and clementines. There is a wide choice on the shelves to fill up on vitamins and antioxidants before winter arrives. Under the microscope: Jerusalem artichokes, chestnuts, pears and nuts. To make your mouth water.

The Jerusalem artichoke, too long forgotten

Jerusalem artichoke, winter artichoke, earth pear, perennial sunshine or even Canadian truffle, the Jerusalem artichoke has no shortage of nicknames. Native to North America, this pinkish-brown tuber has a fine, mild flavour similar to that of the artichoke. The Jerusalem artichoke, which replaced the potato during the Second World War, was long forgotten. But this root with its many virtues is now seducing the palate, and its return to the shelves from October to February is a highly anticipated moment.

Jerusalem artichokes are easy to cook and can be eaten hot or cold, but always cooked: in boiling salted water, in the oven, in a frying pan or in the steam. Connoisseurs cook it in a steamer, as this is how its flavours come out best. Before using Jerusalem artichokes, peel them in the same way as potatoes. As it oxidises quickly, immerse it in lemon water. You can also eat it with the skin on. Simply brush it off to clean it.

In a simple version, Jerusalem artichokes can be served with a knob of butter or a mixture of parsley, chopped shallots and mustard. But it can also be used for more elaborate preparations. For example, it can be used to make gratins, custards, purées or soups. It goes well with white meats and is delicious with refined products such as foie gras or scallops. Jerusalem artichokes go particularly well with roasted hazelnuts, drizzled with hazelnut oil. You can also roast it in the oven after cutting it into sticks, brushing it with olive oil and seasoning it with savory or thyme. Or sauté it in a wok in the Chinese style.

The greediest have even come up with a sweet version. Cooked in foil and garnished with dried fruit and spices, or simply topped with maple syrup and cinnamon, Jerusalem artichokes can also be made into soufflés, creams or cakes.  

Health benefits: Jerusalem artichoke is an excellent source of minerals (potassium, phosphorus, magnesium) and trace elements (iron, copper, zinc). It contains B vitamins, carbohydrates and fibre. It is a very interesting food in a slimming diet, as its caloric density is low, its glycemic index moderate and its satiety high.

Unlike potatoes, Jerusalem artichokes do not contain starch, but ratherinulin, a specific carbohydrate that cannot be absorbed. These fructans are also useful for diabetics, as this type of carbohydrate does not influence blood sugar levels. This vegetable with a high concentration of inulin would therefore reduce the risk of diabetes and the level of bad blood lipids. It increases the absorption of certain minerals (especially calcium and magnesium) and reduces the risk of colon cancer. 

Tip: If eaten immediately after harvesting, Jerusalem artichokes can cause stomach aches and bloating. It is therefore best to cook it a few days after harvesting.

Our gourmet recipe: Baked Jerusalem artichokes with garlic and thyme

 

Chestnuts, like a delicacy

A companion of winter and holiday periods, the chestnut enhances our dishes with its sweetness while offering us its many nutritional qualities. Originally from Asia Minor, the chestnut tree has always been considered as a nourishing tree. Its energetic fruits were a staple food for certain European peoples living in the mountains, where cereals did not grow. Little by little, the chestnut has lost this status to become today a real seasonal treat.  

In the kitchen, chestnuts are available in both sweet and savoury versions and can be prepared in many different ways. It can of course be eaten plain, by cooking it for 30 minutes in boiling water or by roasting it in the oven for 20 minutes at 200°. But always after having cut the skin. Chestnuts can also be enjoyed in purées, soups or soups. It goes very well with all autumn vegetables: pumpkins, carrots, mushrooms, cabbage and even coral lentils. Its slightly sweet flavour goes well with fish, poultry, game, bacon, rustic cheeses, or foie gras for a festive dish.

But chestnuts are especially good for desserts. It goes deliciously well with citrus fruits (orange, kumquat), whose acidity provides an ideal balance. With apples, pears or dark chocolate, it is a delight. Chestnuts also make sweet jams and their sweet crumbles are a perfect accompaniment to cheesecake, cream or pana cotta. Chestnuts also produce a sweet-tasting, gluten-free flour, ideal for making bread, cakes, pancakes, muffins or cakes. Finally, chestnut honey: an essential ingredient in gingerbread that will give a unique flavour to your recipes.

Health benefits: Rich in carbohydrates and fibre, chestnuts are an excellent source of minerals and trace elements: calcium, iron, potassium, magnesium, phosphorus and copper. Its vitamins C and E give it antioxidant properties, and the presence of group B vitamins (particularly vitamin B1) enables the body to absorb its carbohydrates. Chestnuts also contain carotenoids and vitamin A. Its richness in "resistant" starch, i.e. slowly and incompletely digested, enables it to fill the stomach without causing a blood sugar peak. Hence its interest in the prevention of metabolic diseases, such as diabetes, hypercholesterolemia and obesity. Moreover, well-cooked chestnuts are tolerated by fragile intestines.

Tip: Chestnut or brown? That is the question. We are used to eating turkey with chestnuts, chestnut cream, hot chestnuts or marrons glacés. In reality, the chestnuts that we greedily swallow are chestnuts. While the chestnut comes from the Chestnut tree, the marron comes from the Horse Chestnut tree and is a poisonous fruit. To tell the difference, look at the bug: the chestnut bug has more spikes than the marron bug and contains three chestnuts separated by membranes, whereas the marron bug contains only one fruit. 

Our gourmet recipe: Pancake with chestnut flour, marrons glacés and maple syrup

 

The pear, so refined

Originally from Central Asia, the pear can be enjoyed all year round, but should be eaten in autumn to boost its natural defences. Refreshing, sweet, melting and slightly granular, they are good for our health and can be eaten in many ways. It comes in thousands of varieties, shapes and colours, but for the autumn period you should choose the Hardy butter (rough skin, firm and sweet flesh), the Conference (thick skin and rather acidic), the Louise Bonne (firm, sweet and fragrant flesh), the General Leclerc (fine, tender, juicy flesh, with a spicy flavour), and the Comice (melting, juicy, sweet and acidic flesh).

As a table fruit, the pear can be eaten at any time of the day. It will thus bring its full potential of nutrients. In its prepared version, the pear will do wonders in both sweet and savoury versions. In a salad with other vegetables, it adds a touch of freshness and acidity. It is excellent with lamb's lettuce, endives or beetroot. Stewed or roasted, it is perfect with poultry, game or fish. Let yourself be surprised by its combination with sheep's cheese, Roquefort cheese or raw ham.

For dessert, pears are also very effective. Raw and cut into pieces, it completes fruit salads. You can flavour it with aromatic herbs such as mint, lemon balm or verbena. Cooked or poached, it is excellent with vanilla, orange or lemon peel, honey, spices (ginger, cinnamon, star anise, cardamom), chocolate or sweet red wine. It is particularly tasty with walnuts, almonds or hazelnuts. Pears can also be used in pies, cakes, clafouti, compotes, crumbles, sorbets, jams and jellies. Finally, don't forget to enjoy them in juice!

Health benefits: Low in calories despite its very sweet taste, the pear is a water-rich fruit that has the power to refresh and quench. Its richness in minerals (potassium, calcium, magnesium), trace elements and tannins helps the body to dissolve and eliminate uric acid, especially when the fruit is eaten with the skin. The pear is therefore beneficial for rheumatism and arthritis sufferers. The high level of folic acid in pears strengthens the cardiovascular system and plays an essential role in the proper functioning of the neuromuscular system. The pear also contains phenolic acids and flavonoids, powerful antioxidants that stimulate white blood cells, thus boosting the immune system. Generous in vitamins A, B, C and E, pears are also a good source of pectin, which helps eliminate cholesterol and stimulates colon function.

Tip: Fragile, pears should be stored at room temperature, separate from other fruits such as apples, avocados or bananas, which can accelerate their ripening.

Our gourmet recipe: Goat's cheese and pear tart

 

The walnut, the oilseed of autumn

The walnut tree is one of the oldest food sources on earth. It has been eaten by people since the Stone Age. Today, it is the second most consumed dried fruit in the world. Harvested from mid-September, it has the advantage that it can be eaten all year round. In addition to being tasty, the nut is particularly rich in nutrients, proteins, fibre, antioxidants and good fats.

To benefit from its advantages, it is preferable to eat it raw and plain. Roasted or caramelised preparations have no nutritional value. In the form of small snacks, nuts provide energy for the brain. For a smart snack when you are hungry, mix them with sultanas, almonds and hazelnuts. When prepared, walnuts can enhance the taste of dishes. Added to salads, it will particularly appreciate endives, young spinach leaves, lamb's lettuce, beetroot, apples or citrus fruits, but also Roquefort cheese or bacon. It can be used as a base for a pesto with pasta or fish. The fruit is also a good addition to rice, poultry fillings and soups.

As for desserts, walnuts are perfect with pears (baked, stuffed with walnuts and drizzled with honey), in cakes, muffins, on fruit tarts for extra crunch, in muesli or bread. Walnut wine and walnut kernels are a great combination for an aperitif. Finally, don't forget walnut oil, very fragrant and a little sweet: to season your salads, steamed vegetables, or simply on a slice of walnut bread with fresh figs. 

Health benefits: Walnuts are rich in polyunsaturated fatty acids, especially omega-3 and omega-6. These fatty acids are essential for the human body, as it is not able to produce them itself. They have a beneficial effect on the cardiovascular system by regulating the lipid level in the blood. Its high concentration of arginine, an essential amino acid, contributes to the dilation and elasticity of the vascular walls, thus promoting better blood circulation. Walnuts also contain phenolic compounds that act as antioxidants. These are mainly ellagic acid and gallic acid, substances that neutralise free radicals and protect the body against chronic diseases.

The walnut is also an excellent source of minerals and trace elements essential to nutritional balance: manganese, phosphorus, magnesium, iron, zinc, copper and potassium. Its richness in vitamins B1 and B6 promotes energy production and the proper functioning of the nervous and neurological systems. Finally, its high fibre content makes the nut an ally for lazy transits.

Tip: In ancient times, it was thought that the shape of the nut was good for the brain. And this was not wrong! In fact, Californian researchers published a study in 2018 on the benefits of walnuts on our brain activity.

Our gourmet recipe: Apple and walnut crumble