Growing guide

Get in some quick-growing crops to enjoy now, plus plan ahead for nutritional meals

Key crops for September

Corn salad

Rich in beta-carotene, which our bodies convert into vitamin A for healthy eyes, skin and immune function. Pick as needed.

Gooseberries

A source of quercetin, an anti-inflammatory phyto-nutrient that may help alleviate seasonal allergies. Also contains vitamin C and potassium.

Grapes

Packed with polyphenols, plant compounds that benefit the heart and skin, and reduce cancer risk. Freeze any excess and use in smoothies.

Onions

A source of sulphur-containing compounds that help blood flow, as well as gut-friendly fibre to promote digestive health. Enjoy raw or cooked.

Pears

Rich in pectin, a soluble fibre that is gentle on the gut and may help manage cholesterol. Eat in their skins to optimise the nutritional benefits.

Plums

Has potassium, magnesium and beta-carotene, which help regulate heart rate and blood pressure. Freeze gluts, removing stones first.

Radishes (winter)

With vitamin C, potassium and magnesium, radishes are useful for managing blood pressure. The leaves are a source of fibre and vitamin C.

Spinach

Contains useful carotenoids lutein and zeaxanthin, which help protect the eyes. Lightly cook spinach to improve nutrient availability.

Strawberries

Deliciously sweet, yet low in calories, these berries are a source of folate and the protective antioxidant, ellagic acid. Also rich in vitamin C.

Swiss chard

Supplying folate, which converts the carbohydrates in our diet to energy. Use in salads, toss through pasta or top a pizza.