Breville BJE430 - Page 14

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Fruit and
Vegetables
Best season
to buy
Storage Nutritional value Kilojoule/
calorie count
Kale Winter/Autumn Crisper in
refrigerator
Vitamin C, K, beta-
carotene, folate,
dietary fibre
100g Kale
= 206kj (49 cals)
Kiwi Fruit Winter/ Spring Crisper in
refrigerator
Vitamin C,
potassium
100g Kiwi Fruit
= 219kj (52 cals)
Mangoes Summer Covered in
refrigerator
Vitamin A, C, B1, B6,
potassium
207g Mango
= 476kj (113 cals)
Melons including
Watermelon
Summer/ Autumn Crisper in
refrigerator
Vitamin C, folate,
beta-carotene,
dietary fibre
200g Melon
= 210kj (50 cals)
Nectarines Summer Crisper in
refrigerator
Vitamin C, B3,
potassium,
dietary fibre
151g Nectarines
= 277kj (66 cals)
Oranges Winter/ Autumn/
Spring
Cool, dry place for
1 week, transfer to
refrigerator to keep
longer
Vitamin C 131g Orange
= 229kj (54 cals)
Peaches Summer Ripen at room
temperature then
refrigerate
Vitamin C, beta-
carotene, potassium,
dietary fibre
100g Peaches
= 175kj (42 cals)
Pears Autumn/Winter Ripen at room
temperature then
refrigerate
Vitamin C, E,
dietary fibre
161g Pear
= 391kj (93 cals)
Pineapple Spring/Summer Store in a cool
place
Vitamin C, E,
dietary fibre
100g Pineapple
= 180kj (43 cals)
Spinach All year round Refrigerate Vitamin C, B6,
E, beta-carotene,
folate, magnesium,
potassium,
dietary fibre
100g Spinach
= 65kj (15 cals)
Sweet Potato All year round Store in cool place Vitamin C, E,
beta-carotene,
dietary fibre
100g Sweet
Potato
= 275kj
(65 cals)
Tomatoes Late Winter to
early Summer
Ripen at room
temperature then
refrigerate
Vitamin C, E,
lycopene, folate,
dietary fibre
100g Tomatoes
= 65-75kj
(15-17 cals)