Catler JE 4011 - Manual (Page 23)

21
Fruit and vegetable facts
Fruit and
vegetables Best season
to buy
Storage Nutritional value
Kilojoule /
Calorie count
Apples
Autumn
Winter Vented plastic bags
in refrigerator High in Dietary Fibre,
Vitamin C 200g Apple
= 300Kj (72 cals)
Apricots Summer
Unwrapped
in crisper of
refrigerator
High in Dietary Fibre,
Potassium 30g Apricot =
84Kj (20 cals)
Banana Spring Cool, dry place
Dietary Fibre,
Potassium, Vitamin C,
B6
250g Bananas =
836Kj
Beetroot Winter
Cut off tops,
then refrigerate
unwrapped Good source of Folate,
Dietary Fibre, Vitamin C,
Potassium
160g Beetroot =
188Kj (45 cals)
Blueberries Summer
Cover in the
refrigerator
Vitamin C
125g
Blueberries =
293Kj (70 cals)
Broccoli
Autumn
Winter Plastic bag in
refrigerator Vitamin C, B2, B5, B6, E,
Folate, Dietary Fibre 100g Broccoli =
196Kj (23 cals)
Brussel
Sprouts Autumn
Winter
Unwrapped
in crisper of
refrigerator
Vitamin C, B2, B6, E,
Folate, Dietary Fibre
100g Brussel
Sprouts
= 109Kj (26 cals)
Cabbage Winter
Wrapped, trimmed
in the refrigerator Vitamin C, B6, Folate,
Potassium Dietary Fibre 100g Cabbage =
109Kj (26 cals)
Carrots Winter
Uncovered in
refrigerator Vitamin A, C, B6, Dietary
Fibre 120g Carrots =
125Kj (30 cals)
Caulifl ower
Autumn
Winter
Remove outer
leaves, store in
plastic bag in
refrigerator
Vitamin C, B5, B6, K,
Folate, Potassium
100g
Caulifl ower =
55Kj (13 cals)
Celery
Autumn
Winter Refrigerate in
plastic bag
Vitamin C, Potassium
80g stick = 29Kj
(7 cals)
Cucumber Summer
Crisper in
refrigerator
Vitamin C
280g Cucumber
= 121Kj (29 cals)
Fennel
Winter
Spring Crisper in
refrigerator
Vitamin C, Dietary Fibre
300g Fennel =
146Kj (35 cals)
Grapes
(seedless)
Summer
Plastic bag in
refrigerator Vitamin C, B6,
Potassium 125g Grapes =
355Kj (85 cals)
Kiwi Fruit
Winter
Spring Crisper in
refrigerator
Vitamin C, Potassium
100g Kiwi Fruit
= 167Kj (40 cals)
TIPS ON JUICING