My March fruit and vegetable basket

Every month, we put together a basket of seasonal fruits and vegetables to vary your meals. Dates, spinach, pears… discover our selection to eat in March to be in good health! Marie Y.

1 / 10 Passion fruit

For an exotic starter, discover the benefits of passion fruit. Passion fruit is native to Brazil. It was the first conquistadors who discovered it and then brought it back to Europe. Its colors are varied, going through shades of yellow, green and purple. Slightly tangy, it brings energy against sluggishness. It is a fruit that contains a large quantity of vitamins A, B1, and C, but also minerals such as iron, magnesium and calcium. It is characterized in particular by its fiber and carbohydrate content. A great source of antioxidants, passion fruit contributes to protection against cancer and is effective in preventing tension. Available in all seasons, it is preferably eaten raw.

Choice of passion fruit and recipe ideas  

Let yourself be guided by the smell of passion fruit, it is a guarantee of freshness. Ripe passion fruit is heavy and wrinkled. Don’t look for smooth skin, that’s not a sign that it’s ripe! To eat it, cut it in half and taste the seeds and juice with a teaspoon.

2 / 10 The lawyer

Did you know ? The avocado was introduced to Europe by the Spanish, who discovered it in Latin America in the 16th century. It is a delicious fruit with a fine and creamy taste. Source of vitamins (B, E and K), and minerals (phosphorus, potassium, iron), it is appreciated for its thick flesh. It is also a vegetable which contains so-called unsaturated “good fats”: they protect the body against cardiovascular diseases and contribute to the regulation of blood sugar levels. Avocado is therefore a health food to consume regularly!

Choice of avocado and recipe ideas

The avocado should be eaten ripe to get the most out of its flavor. If you want to eat it right away, choose an avocado that is soft and slightly soft to the touch. If the vegetable is not ripe enough, wrap it in newspaper for a few days to enjoy it when it is ready. You can also ripen it in contact with bananas. You can eat the avocado plain, by cutting it in half and then eating its flesh with a teaspoon. If its taste seems too bland to you, you can liven it up with a little vinaigrette. Avocado flesh is a delicious ingredient for many salads, but also for making guacamole.

3/10 Cabbage

March is peak season for cabbage. It is a low-calorie vegetable and is welcome to rebalance daily meals. Source of calcium and vitamin K, it reduces the risk of osteoporosis and strengthens bones. It is also a very good food for the eyes: composed of lutein, an anti-aging pigment, it protects the retina from cellular aging. Cabbage essentially contains vitamins, such as vitamins A, B1, B9, C, etc., which contribute to protecting the body against certain cancers. There are more than ten different varieties of cabbage that you can cook as you wish. Here are the top 10 cabbages: 

– Red cabbage 

– Kohlrabi

– White cabbage

– Broccoli 

– Kale 

– Cauliflower

– Romanesco cabbage

– Brussels sprouts

– Red cabbage

– Pointed cabbage

Choice of cabbage and recipe ideas: 

Always choose fresh, firm and heavy cabbage. It is a guarantee of freshness and quality since it is full of water. It is eaten from October to April cooked (preferably steamed), stuffed, braised or in a soup to warm up. Have you found the cabbage of your dreams? Quickly run and cook it!

4/10 Dates

The date is the fruit of the date palm. Originally from countries in the Middle East and North Africa, it is rich in antioxidants, vitamins and carbohydrates. The fructose and sucrose it contains are essential carbohydrates to give the body a boost. It provides a lot of trace elements (iron, zinc or copper) in the same way as water, essential to avoid deficiencies. Nutritionists recommend eating dates because they provide a real daily energy boost. A seasonal food, they contribute to a good nutritional balance.

Choice of dates recipe ideas 

Good dates are soft, slightly wrinkled. Be careful, many small, greedy insects take refuge in dried fruits. It is for this reason that it is recommended to clean and open them before eating them. Prefer fresh dates, even if they are more expensive than dried dates. There are several species of dates, such as the Deglet nour with its good honey taste, or the large and fleshy Medjoul. They are eaten as is, delicious to accompany tangerines or a cup of tea. The date is also used as an ingredient for recipes such as tagines, oriental pastries and tabbouleh.

5/10 Spinach

Who doesn’t know Popeye, this sailor who owes his superhuman strength to spinach? Although bulging biceps are a bit of an exaggeration, spinach is indeed a considerable source of iron. But not only ! They are supplied with antioxidants and vitamins. Boiled, their iron content is much higher. 

Choice of spinach and recipe ideas: 

Greengrocers advise choosing spinach with green, well-formed and unspotted leaves. Eat fresh spinach without delay to make the most of the benefits of the vegetable. You can eat it fresh, in salads, but also steamed for 1 to 2 minutes, or even put in a pan to melt.

6/10 The kiwi

Kiwi is also a must-have in your March basket! Highly appreciated for its vitamin C, it contains fiber, antioxidants and contributes to strengthening natural defenses. Note that kiwi contains even more vitamin C than orange. Eating one a day covers your vitamin C needs. Kiwi is suitable for starters, desserts or small dishes. 

Choice of kiwi and recipe ideas: 

Kiwi is available for sale from November until May. Avoid a kiwi that is too hard or too soft. A good kiwi yields gently to the pressure of your hands. If it is too hard, place it in a bag with an apple or banana, this will speed up its ripening. You can eat it plain, by cutting it in half and scooping out its flesh with a teaspoon. It can also be enjoyed in pies, green salads or as an accompaniment (poultry, fish, mixed fruits, etc.).

7/10 Endive

We dismiss endive too quickly for its bitter flavors. But fresh or well cooked, it loses its bitterness. In addition, it can be enjoyed with many gourmet recipes. Take the time to discover its benefits. Endive is particularly rich in water (95%), potassium and vitamin B9: hydrating and detoxifying properties for the body. Your liver will thank you! In addition, it is beneficial for cells. Thanks to its significant sources of trace elements and antioxidants, it fights against the first signs of aging.  

Choice of endive and recipe ideas: 

Fragile, endive is easily damaged. It is for this reason that it must be handled with care. A beautiful endive is firm, white with yellow tips, and crunchy. Be careful, a stained endive probably lacks freshness. To store, run it under cold water then squeeze it gently in absorbent paper. You can keep it like this for a week. Natural, gratinated, braised… endive can be enjoyed both raw and cooked. 

8/10 The pear

The pear is a refreshing fruit due to its high water content. Low in calories, it is nevertheless nourishing and constitutes a perfect snack when feeling hungry. The pear essentially contains antioxidants and dietary fiber, benefits generally present in plants that protect the body against cardiovascular diseases and cancers. It provides a good quantity of vitamins B, C, E. The pear is best consumed with its skin, because this is where it contains the most minerals. Please note, the pear is one of the fruits most treated with pesticides, just like the apple. We therefore advise you to consume pears from organic farming. In any case, be sure to clean your fruit thoroughly before eating it. 

Choice of pear and recipe ideas: 

Choose a supple pear with smooth, taut skin. The flesh is softer around the tail, which should stay in place. A pear in winter is better if it is firm. Do not hesitate to let it ripen at home, away from humidity. You can eat it as fruit, but it is also an ingredient of choice for your pies, clafoutis, crumbles, as well as for sweet and savory salads. Finally, it is served roasted as an accompaniment to meats.

9/10 The onion

A precious ally in our kitchen, the onion works miracles. It is not only a flavoring to flavor recipes, it is also a health food. Onion is an excellent antiseptic, just like honey or garlic. Rich in vitamins A and C, it acts on the body to fight against winter ailments, such as colds, flu and bronchitis… Hopeful results show that the antioxidants contained in onions act against certain cancers, by preventing the multiplication of cancer cells. Another significant advantage: it is recommended for people with high cholesterol levels.

Choice of onion and recipe ideas:  

A good onion is firm with layers of shiny, unblemished skins. Be careful, avoid an onion whose sprouts are starting to grow. The sprouts are not toxic, but some people may have difficulty digesting it. A fresh onion has a shiny, crunchy bulb. Onion serves as the basis for many cooked dishes, you can also make onion soups and “pissaladière” tarts. The long-cooked onion becomes a “candied” which pleasantly accompanies meats and cheeses.

10/10 Apple

Available all year round and therefore in February, the apple is extremely rich in antioxidants and fiber, and it is one of the best “healthy” fruits. Its consumption helps reduce the risks of cholesterol, diabetes and cardiovascular diseases. The apple also acts as an appetite suppressant and brings a feeling of satiety. Very practical if you are on a diet.

Choice, conservation and recipe ideas 

The skin of apples is particularly rich in nutrients and vitamins. But we also know that it particularly absorbs pesticides… So what to do? Rinsing is not sufficient, so choose organic apples, which are better protected against pesticides. And don’t miss out on a good rinse. The best rinse is to soak your apples for 15 minutes in a basin with 1 teaspoon of baking soda. Be careful of apples that are too shiny, this means that they have been waxed to combat moisture loss. Shoe polish is certainly edible, but can also contain allergens. So choose apples that are firm, fragrant and if possible organic. The apple is delicious plain, but also cooked in a saucepan, in the oven or in a pan. 

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