Seasonal produce fun facts and recipes |
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KaleHistory: Leafy cabbages are the first trace we have of culinary cabbages, they were consumed in ancient Egypt and grew on Mediterranean mountain sides. Fun Facts: The Ancient Greeks told the story of a drop of Zeus' sweat falling onto the side of a mountain and giving birth to cabbage. No wonder with the smell they give off when cooked! How to cook them: Massage with fat to soften the leaves and eat them raw in a salad. Cook in boiling salty water for 5 minutes and the rinse with cold water to keep the colour intact and stop overcooking. | | |
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MOOD FOOD - HAPPYGood source of folate - not having enough folate increases the chance of feeling depressed. Vitamin C - is involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Calcium - required to convert tryptophan to serotonin (one of the good mood hormones). |
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Savoy CabbageHistory: Although debated, most say the name comes from the Italian house of Savoy that ruled the region in the 1500s. Fun Facts: The smell that a lot of people hate in cabbage is due to sulfur based compounds called glucosinolates, these have actually been shown to have protective effects against certain types of cancers, so embrace the stink! How to cook them: Remove the darker leaves and thinly slice the core to eat raw in salads and coleslaw. Stuff the outer leaves. Or, chop and cook in boiling salty water for 5-7 minutes to eat hot, drizzle with lemon and Extra Virgin Olive Oil before serving. | | |
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MOOD FOOD - HAPPYGood source of folate - not having enough folate increases the chance of feeling depressed. Vitamin C - is involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Full of antioxidants and phenolic compounds - which reduce oxidative stress and support brain health |
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Brussel Sprouts History: First cultivated in Belgium, they get their name from the capital where they became popular in the 16th century. Fun Facts: There are 550 known varieties of cabbages, 110 of which are Brussels varieties, and 35 of which are still cultivated for market today. Cutting a cross in the base comes from the ancient belief that demons lived between the leaves! | | |
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How to cook them:Due to their high bitterness, it's always nice to balance them with something sweet like a bit of honey or maple syrup and some healthy fats (nuts, seeds, extra virgin olive oil). Thinly slice them for a stir fry, or boil them for 7 minutes in salty water. I like to halve and roast boiled sprouts in the oven to get them crispy. The ultimate way to eat sprouts in my opinion though, is cutting a cross at the top and deep frying them so they open up like a flower and the outer leaves go very crispy. |
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MOOD FOOD - HAPPYVitamin C - is involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Vitamin B6 - is required to convert tryptophan into serotonin (one of the good mood hormones). Full of antioxidants and phenolic compounds - which reduce oxidative stress and support brain health. |
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Jerusalem Artichokes (Sunchokes) History: Native North American crop, introduced to colonist Samuel de Champlain in the early 1600s. He sent some back to France impressed by their artichoke-like flavour. The french call them Topinambour after the Brazilian Topinamba tribe exhibited at a similar time to the vegetable's introduction. They were eaten a lot during World War II rationing in place of potatoes. Fun Facts: It is most likely that the name "Jerusalem" artichokes comes not from any link to Israel but from a mispronunciation of Girasole, the italian name for their sunflower-like plant. | | |
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How to cook them: They taste like artichoke hearts and chard, and have a hint of nuttiness and sweetness. Their texture is similar to potatoes but creamier. You can thinly slice them (skin on) and eat them raw, pickled or fried. Coat them in lemon juice to keep the white colour of the flesh. Cook them as you would potatoes: boiled, mashed, in soups, or roasted. My favourite way to eat them is to boil them until soft in salty water (start them in cold water and bring to the boil), then smash them onto a baking tray with plenty of oil and seasoning and cook until crispy. |
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MOOD FOOD - FOCUSLow GI - they maintain a steady release of energy to the brain over a prolonged period of time
Inulin (Non Digestible Fibre) - among other benefits, microbiome convert it to tryptophan (precursor to good mood hormone) Vit B1 - contributes to concentration, low amounts have been linked to tiredness and depression Iron - low amounts have been linked to tiredness and lethargy |
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Leeks History: Originating in central Asia, they were cultivated and consumed in ancient Egypt at least from 2500 BC, and introduced to Europe in the middle ages. They're part of the Allium family along with garlic and onion. Fun Facts: Roman Emperor Nero was nicknamed Porrophagus, or "leek eater". It is said he loved their taste and believed they would improve his singing voice. Why are they one of Wales' national emblem?They gained notoriety under Saint David as he ordered welsh soldiers to wear them in their hats to distinguish themselves from Saxons in the battle of 640AD, which they won. They were also then seen as healthy and virtuous, to the point where some girls believed sleeping with a leek under their pillow would allow them to see their future husband in their dreams. | | |
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How to cook them:If young, thinly slice the white part to eat raw, like a spring onion. Remove the top darker section, cut up in chunks and roast them until brown on the outside and tender inside. Blacken them whole on a flame, remove the burnt part to eat the sweet and soft centre. Thinly slice them and cook on a low heat in a pan with fat until soft and caramelised (perfect to add to stews, as a side, or as a pasta sauce) Use the dark tougher leaves by thinly slicing and cooking for slightly longer, or putting them in a stock. |
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MOOD FOOD - RESTOREAllium sulphur compound - highest in garlic, they have been shown to reduce incidence of cardiovascular diseases. Flavanoids - shown to reduce risk of some chronic diseases and cancers. |
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BONUS SEASONAL TIP:Swap out spring/summer veg grown in greenhouses/far away with frozen, i.e. frozen sliced peppers, corn, french beans. They'll be cheaper, and picked during the season so higher in nutrients. Collect my fruit & veg trump cards to play a fun game at the end of the year! |
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