Happy New Year to all our customers and thank you for all your support through the year. We are looking forward to discovering new flavours and exploring lots of yummy super foods with your children in 2016.

Dudhi

This pale green courgette-like vegetable (pronounced doodee) is a staple food in tropical climates such as India.

How to use it: Wash and peel it before adding to soups and curry dishes, or slice it raw into salads. The taste is quite neutral so it can be grated into cakes or muffins for texture.

Nutrition and health: Contains a good balance of B vitamins needed for energy and a healthy nervous system. With 0.7mg zinc per 100g, it’s also a good source of a mineral needed for strong immunity and fertility. Easy to digest when cooked, Dudhi is recommended as a food source for the elderly and babies.

Chow Chow

Part of the gourd family, the Chow Chow from South America has a texture similar to a potato.

How to use it: Can be boiled, stewed or baked, or added raw to salads in a similar way to courgettes and carrots. It has a slightly bitter taste but becomes sweeter once cooked.

Nutrition and health: While this vegetable doesn’t stand out with any one particular nutrient, it gives you almost all you need in the right proportions. That said, the Chow Chow is high in fibre, making it good for digestion. It contains about twice the potassium and Vitamin C as the average cucumber.