Dishes made from local products: how to prepare seasonal vegetables and fruits tasty and healthy

They contain maximum nutrients because they are grown at the right time without the need for artificial ripening and long transport. In addition, local fruits and vegetables are much tastier and more affordable than imported alternatives. We recommend not ignoring seasonal gifts of nature and using them in your daily diet.

Why cook with fresh local produce?

• More benefits - produce harvested in season contains more vitamins and minerals.
• Freshness and flavour - fruit and vegetables are not stored for long periods of time, so they have a rich flavour and aroma.
• Affordability - local produce is often cheaper, especially during peak season.
• Supporting the local economy - by buying from farmers, you're helping to boost your area's agriculture.

To make cooking as easy as possible, we've selected some simple and affordable recipes, categorising them according to need.

1. For dietary needs

Pumpkin puree vegetable soup

Ingredients:

• 500g pumpkin;
• 1 carrot;
• 1 onion;
• 1 tbsp olive oil;
• 500 ml of water or vegetable broth;
• Salt, pepper, turmeric - to taste.

Preparation:

Slice the pumpkin, carrot and onion.

Fry the onion in olive oil until golden.

Add the carrots and pumpkin, pour in the water or stock.

Cook until the vegetables are tender (15-20 minutes).

Whisk the soup with a blender into a homogeneous mass, add spices.

Serve hot.

2. To promote health

Beetroot and apple salad

Ingredients:

• 2 cooked beetroots;
• 1 large apple;
• 1 tbsp lemon juice;
• 2 tbsp. non-fat yoghurt;
• A handful of walnuts;
• Salt, pepper to taste.

Preparation:

Grate beetroot and apple on a coarse grater.

Add lemon juice, yoghurt and chopped nuts.

Stir, season with salt and pepper.

Serve chilled as a light healthy salad.

3. For kids

Apple fritters without sugar

Ingredients:

• 2 medium apples;
• 1 egg;
• 3 tbsp. oat flour;
• ½ tsp cinnamon;
• Oil for frying.

Preparation:

Grate the apples on a fine grater.

Add the egg, flour and cinnamon, mix.

Drop by spoonfuls onto a heated frying pan with a little oil.

Fry over medium heat for 2 minutes on each side.

Serve warm, you can add yoghurt or honey.

4. For energy and strength

Buckwheat Bowl with seasonal vegetables

Ingredients:

• 1 cup cooked buckwheat;
• 1 tomato;
• ½ sweet pepper;
• ½ avocado;
• 1 hard-boiled egg;
• <1>1 tbsp olive oil;
• Salt, pepper, herbs to taste.

Preparation:

Chop the vegetables and the egg.

Place the buckwheat in a bowl, add the vegetables and egg.

Drizzle with olive oil, season with salt and pepper.

Stir and serve.

5. For a quick snack

Cheesecakes with seasonal berries

Ingredients:

• 200g cheese;
• 1 egg;
• 2 tbsp. semolina or oat flour;
• <1>1 tbsp honey;
• A handful of seasonal berries (blueberries, raspberries, strawberries);
• Oil for frying.

Preparation:

Mix the cheese, egg, honey and semolina.

Add berries, mix gently.

Form cheesecakes, roll in flour.

Fry over medium heat for 3 minutes on each side.

Serve with yoghurt or sour cream.

Cooking with seasonal local produce is not only about flavour, but also about health and saving money. We recommend experimenting, trying new recipes and incorporating more fresh fruits and vegetables into your diet. They are affordable, healthy and can make your menu varied without spending too much.