Breville BJE430 - Page 13


Fruit and
Vegetables
Best season
to buy
Storage Nutritional value Kilojoule/
calorie count
Apples Autumn/ Winter Vented plastic bags
in refrigerator
Vitamin C,
dietary fibre
166g Apple
= 338kj (80 cals)
Apricots Summer Unwrapped
in crisper of
refrigerator
Potassium,
dietary fibre
55g Apricot
= 80kj (19 cals)
Beetroot Winter Cut o tops,
then refrigerate
unwrapped
Vitamin C, folate,
dietary fibre,
potassium
160g Beetroot
= 332kj (79cals)
Blueberries Summer Cover in the
refrigerator
Vitamin C 100g Blueberries
= 220kj (52 cals)
Broccoli Autumn/ Winter Plastic bag in
refrigerator
Vitamin C, B2, B5,
B6, E, folate,
dietary fibre
100g Broccoli
= 131kjs (31 cals)
Brussel Sprouts Autumn/ Winter Unwrapped
in crisper of
refrigerator
Vitamin C, B2, B6, E,
folate, dietary fibre
100g Brussel
Sprouts =1 56kj
(37 cals)
Cabbage Winter Wrapped, trimmed
in the refrigerator
Vitamin C, B6,
folate, dietary fibre,
potassium
100g Cabbage
= 93kj (22 cals)
Carrots Winter Uncovered in
refrigerator
Vitamin C, B6, beta-
carotene, potassium
100g Carrots
= 140kj (33 cals)
Cauliflower Autumn/ Winter Remover outer
leaves, store in
plastic bag in
refrigerator
Vitamin C, B5,
B6, folate and
potassium
100g Cauliflower
= 103kj
(24.5 cals)
Celery Autumn/ Winter Refrigerate in
plastic bag
Vitamin C,
potassium
100g stick
= 64kjs (15 cals)
Cucumber Summer Crisper in
refrigerator
Vitamin C 100g Cucumber
= 50kj (12 cals)
Fennel Autumn to Spring Refrigerate Vitamin C, folate,
dietary fibre
100g Fennel
= 80kj (19 cals)
Grapefruit All year round Room temperature Vitamin C,
bioflavonoids,
lycopene, dietary
fibre
100g Grapefruit
= 140kj (33 cals)
Grapes
(Seedless)
Summer Plastic bag in
refrigerator
Vitamin C, B6,
potassium
100g Grapes
= 250-350kj
(60-83 cals)