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Fruit or Nut 
Vegetable or herb
Apples
As well as being a widely loved snack, apples can be cooked and used in a variety of scrumptious desserts; they come into their own when combined with flavours such as blackberries, raspberries, cinnamon and brown sugar. As well as tasting great, they are full of vitamins A and C and are also rich in potassium. It is also worth remembering they much less perishable than most other fruits and will keep for at least a month, if bought fresh and kept in cool temperatures.
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Asparagus
A true British favourite, this country is the best in the world at producing asparagus between the months of April and June. Green asparagus is what we all know and love, but it is also worth remembering the vegetable can also be purple, white or even multicoloured! For recipe ideas, look to your barbecue…barbecued asparagus with rocket; goats cheese and pine nut salad makes a great al-fresco lunch!
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Bay
Bay leaves have a distinctive flavour and fragrance and can be used dried or fresh in dishes. It is normally best to crush them before serving however, as whole bay leaves have a very strong, bitter taste. Popular in the warm Mediterranean climate, they can also be added to popular British staples such as soups and stews.
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Beetroot
It makes you happy! Jam-packed full of antioxidants Beetroot is great not just for your physical but also your mental well-being. It contains betaine, a substance that relaxes the mind and is used to treat depression.
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Blackberries
Full of antioxidants and vitamin C, the fact that blackberries contain so many tiny seeds mean they are a good form of fibre. As well as being good for you they are one of the most flavoursome and succulent fruits around. They are best known for use in desserts but can also form part of savoury relishes and served with meat.
Blackcurrants
A rich source of vitamin C, blackcurrants are a great British fruit, and very easy to grow in our mild climate. At their best in the summer months, try them mixed in with other fruits to form a tasty fruit salad or serve them for breakfast or as a delicious light dessert. Look out for varieties that have a rich, deep colour and glossy skins, as they will not only taste better but will be jam-packed with even more nutrients.
Blueberries
Studies have shown that blueberries have more antioxidants than most other fruit and vegetables and are also packed with fibre and vitamins A and C. Sprinkle them, along with raspberries, over natural yoghurt and a healthy cereal for a great way to start the day. When buying them, make sure you pick a British Red Tractor variety as opposed to berries from warmer regions – our cool climate gives the blueberries more acidity and strong, tangy flavour.
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Broad Beans
This hardy vegetable is rich is vitamins A and C as well as protein. Serve them alongside summer meat or fish dishes, or chop up and serve as part of a salad. After purchasing, ensure you eat them within a couple of days, and keep cool (ideally in the fridge), as they are known to lose their fresh flavour quickly.
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Broccoli
A proven anti-cancer food and richer in vitamin C than oranges, Broccoli also contains abundant amounts of vitamin A, as well as calcium, iron and magnesium. This gem of a veg can be eaten raw in salads or with dips, or it can be steamed and eaten as is, or with a touch of butter for added indulgence!
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Brussel Sprouts
Not just for Christmas, sprouts can be served whole, rolled in chopped nuts or sesame seeds to give them an extra kick, or finely sliced and stir-fried with chestnuts. They work well when combined with strong flavours such as nutmeg and garlic. Brussel sprouts should be bought when they are firm with healthy-looking, green, unwithered leaves.
Butternut Squash
A ripe and fresh butternut squash will feel firm and be bright orange in colour; make sure you don’t buy a bruised or cut variety as these will rot quicker. Incorporate it in old favourites such as curries and stir-fries, or mash with cream and use as an alternative to mashed potato. It is an excellent source of vitamins A and C, calcium and carbohydrates.
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Cabbage
With its school dinner reputation most people tend to steer clear of cabbage but this leafy green is surprisingly tasty and good for you. There are many varieties of cabbage to choose from including red, white, curly kale and savoy. Cabbage can be enjoyed in soups and stir-fries or simply as a vegetable accompaniment to a wide range of dishes. Try it boiled, steamed or braised!
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Carrots
If you’re looking to use carrots in larger dishes such as casseroles choose larger varieties as these have a more savoury taste; smaller carrots have a sweeter taste and are best to eat raw. This extremely versatile vegetable can be used in countless recipes such as smoothies, side salads and carrot cake. And the saying really is true….carrots contain beta-carotene which promote night vision and really do help you to see in the dark!
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Cauliflower
Before cooking, make sure your remove the stalk, and thick, green leaves. Coming from the same family as broccoli and cabbage, cauliflowers are rich in fibre and vitamin C. Serve smothered in cheese or white sauce for a vegetarian option.
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Celeriac
Derived from wild celery, celeriac is a good source of vitamin C and potassium. Why not try ground up and add to mashed potato with garlic. If you want a little less fuss, eat fresh with dips – it tastes just as good raw as it does cooked!
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Celery
Celery is an underrated winter vegetable that can give a distinct flavour to a variety of dishes. Not only can it be used to garnish and flavour, it can also make a tasty addition to stews, sauces and soups. Celery leaves should also not be neglected either as they can be used as a seasoning.
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Cherries
Versatile in flavour, cherries are normally eaten on their own or as part of a dessert, but can also be used as an accompaniment to meat dishes. Cherry stuffing or sauce works particularly well. Make sure you don’t buy small cherries as these will have an underdeveloped flavour.
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Courgettes
Look out for younger and smaller varieties – these will have more flavour. When preparing, wash well and remove both ends before cooking. Courgettes can be incorporated into many dishes such as soups and salads. This summer, why not combine courgettes with runner beans and artichokes and serve as a side salad to barbecued meat.
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Cucumber
Juicy and refreshing, cucumbers can be enjoyed raw with dips, cut up and used in salads or blended with yoghurt, onion and dill to create a low calorie salad dressing. Or, why not prepare the ultimate dish for a scorching summer’s day – gazpacho. Blend cucumber with tomatoes, peppers and onions and serve cold.
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Fennel
Fennel has soft, green, feathery foliage and yellow flowers. It has been grown for thousands of years and was used by the ancient Greeks as a slimming aid, and the ancient Chinese as a cure for snake bites! Nowadays, it is best mixed with butter, flour and water to make Fennel sauce, which is perfect served over white fish.
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Gooseberries
A close relation to black and redcurrants, gooseberries are known for being full of flavour, juicy with a tart aftertaste. Green gooseberries are best used in cooking and can be incorporated in fruit pies, or, later in the season, try dessert gooseberries that can be eaten raw in fruit salads. Make sure you choose berries which are firm in texture, with an unblemished skin.
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French Beans
As with cucumbers, green beans can be served as a side dish on their own but why not use them in a summer themed dip. Steam the beans, and then mix with melted butter, sautéd mushrooms and sour cream. Or, add your barbecued fish or meat to a bed of green bean salad.
Leeks
This traditional British vegetable is enjoying something of a revival with celebrity chefs and foodies everywhere keen to get cooking with ‘the poor mans asparagus’. This versatile veg can be used in soups or fried and served alongside meat or fish or even cooked in oil or butter and used as a main filling in quiche.
Loganberries
Juicy with a tart edge, loganberries are at their most ripe when a deep purple/red colour. Another fruit that can be used in a variety of dishes, try them raw, cooked, or a base for jams or jellies. Mixed with raspberries, blackberries and blackcurrants, loganberries can also form part of tasty summer compote.
Marrow
Marrows are not to be confused with courgettes even they look very similar. Marrows have a fairly neutral flavour when eaten on their own and are best served with other foods. Why not scoop out the insides of a cooked marrow and stuff with basil, spinach and lentils, or your own choice of vegetables for a warming autumn meal.
Onions
Despite their plain appearance, onions are well known for having an intense flavour. One of the most versatile vegetables around, onions can be baked, fried, grilled, sautéd or steamed. Store at room temperature away from bright light to keep fresh.
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Parsnips
This delicious root vegetable is very versatile and can be easily cooked in a very similar way to potatoes. Parsnips taste great roasted with Sunday lunch, mashed with cream or in a warming winter soup.
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Pears
Pears are an excellent source of getting fibre into your diet. Pick them slightly under-ripe and let them improve in both texture and flavour indoors. Pears work well in desserts – try them poached or baked in a pie. They also make a great accompaniment to the after dinner cheeseboard.
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Peas
Known widely as a vegetable, but technically a fruit, peas taste great when tossed with butter and fresh mint and served as part of a salad. When choosing fresh peas, make sure you go for ones that are firm, with a vibrant colour and crisp texture.
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Plums
Sweet and juicy, plums are at the best when they are slightly soft, and indent when pressed. They make a delicious snack on their own or can be cut into slices and served with cereal, or mixed with natural yoghurt and almonds. Plums are rich in antioxidants and will also give you a good dose of Vitamin A and fibre.
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Potatoes
A true British vegetable, potatoes are one of the most versatile foods known to man! Home made potato dishes will have a much richer flavour than shop-made varieties, and can be mixed with other ingredients such as garlic, or why not grate a handful of cheddar cheese over mashed potato.
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Pumpkin
Technically classified as a fruit but known widely as a vegetable, pumpkins’ insides can be used in a variety of dishes such as soups and pies, while the seeds can be roasted for a healthy snack. For a warming winter side dish why not add to mashed potato and grate cheese over the top. Whole pumpkins can be stored for at least two months in a cool, dry cupboard before consumption.
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Radishes
In the UK, radishes are usually red and about the size of a 10p piece. When choosing radishes, look for bright green leaves as these indicate freshness and will ensure a crisp texture of peppery taste. Radishes are most commonly eaten raw and will add a flavoursome kick to salad leaves. They also taste great marinated in vinaigrette.
Raspberries
A real summertime treat, in their simplest form raspberries can be served with a touch of sugar and cream. Pushing the berries through a sieve and adding icing sugar produces fresh raspberry sauce which is a delicious accompaniment to ice cream, meringues and yoghurts. As well as tasting good, their nutritional content includes beta-carotene which helps fight against heart disease.
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Redcurrants
These little red berries are available throughout the summer months and contain a high amount of vitamin C. They have a very tart flavour so tend to be in cooked dishes rather than eaten raw. Try cooking redcurrants with strawberries and raspberries to make a tasty summer fruit compote or make a tasty redcurrant jam or preserve that can be enjoyed all year round.
Rhubarb
Widely thought of as a fruit but actually a vegetable, Rhubarb contains a good deal of fibre, vitamin C and calcium. Rhubarb’s best-known use is probably as part of a crumble but why not experiment and combine with other flavours such as almonds, vanilla and lemon? When choosing rhubarb, look for firm, upright stalks; avoid any with black or brown leaves.
Rocket
Most commonly served raw as the base of a salad, rocket leaves have a peppery flavour that also makes them a great addition to pesto and risottos.
Runner Beans
Originally used as a decorative item, before being used as a food, runner beans should be tender, juicy and full of flavour. The smaller and younger the better, when it comes to picking beans – if they are too large or look slightly withered, they should be avoided. Steam them, stir-fry them or add to cooked chopped tomatoes and onion for a barbecue side dish.
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Sorrel
Sorrel is part of the lettuce family. It looks very similar to baby spinach but has a sharp, tangy flavour. Sorrel can be eaten raw in salads or cooked and added to soups and sauces. It is full of flavour so only a very small amount is required!
Spinach
This leafy green vegetable is packed with vitamins, iron and calcium and is freshest and at its most available in April and May. Choose spinach that has rich dark, green leaves and stems with no sign of yellowing. To add a slightly unusual flavour to this vegetable, why not fry up some garlic cloves and toss through steamed spinach with a dash of olive oil.
Spring Onions
Spring onions have a very mild yet vibrant flavour and are ideal for using where normal white onions would be overpowering. Try them raw in salads or sandwiches or add lightly cooked onions to mashed potatoes to revitalise this simple side dish.
When buying spring onions, look for thin, small bulbs as these are the youngest and have the most flavour.
Strawberries
The British summer wouldn’t quite be itself without a generous serving of strawberries and cream! Make sure you look out for the Red Tractor logo to ensure you’re buying British strawberries, as our mild climate is ideal for growing soft fruits. What’s more, strawberries don’t ripen after they’re picked so by the time imported fruit reaches British shores, they will be too hard and have a weak flavour.
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Swede
Swedes are generally round in shape with part tan, part purple skin. This wholesome root vegetable is very versatile and can be enjoyed in a number of ways. Roasted swede makes a tasty side dish or try it mashed with carrot as a delicious alternative to roast potato. It can also be used to add flavour and texture to stews or casseroles. When buying swede, look for unblemished skin and a vegetable that is firm, solid and feels heavy.
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Tomatoes
Choose tomatoes that have a faint aromatic smell and those that are firm with a bright, unflawed skin. Raw tomatoes taste great with a splash of balsamic vinegar or olive oil, or cut up and cooked they make a delicious pasta sauce.
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Turnips
Turnips come in a variety of shapes and have a sweet yet slightly peppery flavour. Although available throughout most of the year, there are two main times when you can enjoy them at their best. Available throughout the summer months, baby turnips can be eaten whole and enjoyed in salads whereas winter turnips add bulk to a winter diet.
Walnuts
Reported as helping to combat the damage that fatty foods can cause to the body, walnuts are a hugely versatile addition to sweet and savoury dishes. Add stir-fried walnuts to a side dish of roasted vegetables or chop them and sprinkle on salads.
Watercress
This leafy green is packed with nutrients such as iron, calcium and folic acid and can be enjoyed cooked or raw. Research has also suggested eating watercress regularly can cut the chances of developing cancer. Add raw watercress to salads or sandwiches to give them a peppery kick or enjoyed cooked in soups where is has a much milder flavour.
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Wild Mushrooms
A useful tip when preparing mushrooms is not to wash them before usage as this will add extra moisture and may make them feel soggy; wipe with a kitchen towel instead. They are one of the quickest and simplest vegetables to cook, and can be fried in a few minutes with olive oil or butter. Due to their neutral flavour mushrooms work well when combined with strong flavours such as garlic.