Making eating seasonally fun and easy! |
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Artichoke:History: The first trace of artichokes being cultivated for food and medicine go back to the 3rd Century BC. They fell out of fashion after the fall of the roman empire but reappeared on tables across Europe during the Renaissance. It's said Catherine de Medici brought them to France and Henry VIII particularly loved them as they were thought to be an aphrodisiac. Fun Facts: I love a vegetable with a mythological beginning! According to the Ancient Greeks: Zeus, as always, fell in love with a woman, called Cynara, who he brought up to Olympus for entertainment while his wife was away. But Cynara missed her mother and kept sneaking back onto Earth. This angered Zeus so much that he threw her off Olympus and transformed her into the prickly thistle that produces artichokes, hence its botanical name Cynara Cardunculus. They were outlawed in the USA in 1935 due to the Artichoke King mafioso who extorted sellers for a lower cost to then sell them at an extortionate price. The stems can also be eaten if they are peeled well, they are known as cardoons. Artichoke has long been used as a traditional medicine for liver health which is now supported by research. |
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How to cook them:Raw: best to do with baby artichokes or young fresh ones. Remove the stalk and the darker outer leaves, you can eat the bottom part of each leaf by scraping the soft part off with your teeth, then quarter the core that's left (known as the heart) and top with salt, EVOO and lemon juice. Cooked: Start by preparing the artichokes; cut off the stem or if you want to keep it peel it very well. Then, remove the darker outer leaves. Cover in lemon juice to avoid oxidisation and browning. Whole: Steam or boil them for about 30 minutes depending on their size, they are ready once the leaves can be torn off very easily. You can add a slice of lemon and a garlic clove to the water for flavour too. Eat the leaves first by dipping them in a vinaigrette and scraping the soft bottom part off the leaf with your teeth, then once you reach the core, remove the fluffy hairs and eat the heart. Quartered: griddle or pan fry until brown on all sides. Otherwise, sauté with onions, tomatoes and garlic then simmer for 30 minutes with white wine and water. They pair particularly well with dairy products, onions, garlic, eggs, potatoes, tomatoes, bread, lamb, bacon, crab, white fish, beer, white wine, lemon, honey and maple syrup. |
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Globe Artichoke with dipping sauce. The most satisfying way to eat an artichoke in my opinion: whole and dipped in a sauce, it can be a simple vinaigrette, melted butter, EVOO and balsamic vinegar, or for a bit of special touch try my garlicky béarnaise below. | | |
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MOOD FOOD - FOCUSFolate - supports brain function and contributes to higher alertness and concentration. Inulin- non digestible dietary fibre to allow a slow release of energy to the brain. There is also recent research indicating that our gut bacteria produce tryptophan when they eat inulin, which is then transformed into serotonin (one of the good mood hormones) |
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Peas:History: Peas and humans go way back. They originate genetically from Middle Asia but they were found on Stone Age sites in Greece and Turkey dating back to 5700 BC. They were then carried to Switzerland around 3000 BC. Findings show they were hung up and dried to be eaten as flours in breads or mashed and cooked. They were also used as medicine. They were only bred for increased sweetness in the 18th century. Fun Facts: George Mendel, the father of genetics, used peas in his 19th century research to establish hereditary fundamentals such as recessive and dominant genes. Janet Harris of Sussex holds the pea-eating World Record for eating 7175 peas in 60 seconds in 1984, she did so eating them one by one with chopsticks. Peas are technically legumes, like lentils and peanuts, as they belong to the Fabaceae family. The pod is actually the fruit of the plant. |
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How to cook them:Raw: The pea pods and peas can be eaten raw but will be best when fresh. They have a lovely green and sweet flavour which goes well in all salads, simply dressed with mustard, lemon juice, EVOO and salt. They make a great salad with goat's cheese and strawberries. Pea shoots or leaves are also a lovely addition to salads for their delicate sweet flavour and crunchy texture. Cooked: Simply blanch in boiling salted water for 1 minute then rinse in cold water to conserve their bright green colour. Serve them on their own with butter or EVOO and herbs. Or mash them with EVOO and herbs onto toast. They also make a great addition to pasta, noodles, stews, curries, soups, risotto and other rice dishes. They pair particularly well with peaches, nectarines, pears, lemon, basil, mustard, pasta, sheep's and goat's cheese. |
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Pea & Ricotta Dip Swap out smashed avocados for this creamy and zesty spring dip. | | |
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MOOD FOOD - HAPPYGood source of folate - not having enough folate increases the chance of feeling depressed. Vitamin C - involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. |
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Spinach: History: It likely originates from Persia and was referred to as the 'Persian Green' when gifted to China by Nepal in the 7th century AD. It then made its way across the Mediterranean around the 10th century. As for many other vegetables, it gained popularity in France through Catherine de Medici's marriage to the french king in the 16th Century who then claimed any dish using it should be called 'à la florentine', i.e. from Florence: her birthplace. Fun Facts: China produces about 92% of the World's spinach. The Americans used the phrase "I say it's spinach" to mean "nonsense" in the 20th Century, and this came from a New Yorker cartoon of a little girl refusing to eat her greens. It was also the case in Britain but mostly in the 19th Century due to the Dickens' line 'What a world of gammon and spinnage it is though' from David Copperfield. 'Popeye the Sailor man' increased spinach consumption in the U.S. by 30%. |
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How to cook them:Raw: Wash them thoroughly in cold water as they can often be gritty otherwise. Use them as you would any other salad leaf. Cooked: Wash then sauté them in a medium hot frying pan for 2 minutes with half a clove of garlic until they have wilted and their water evaporated. Finish them with salt & pepper, a bit of cream, butter or EVOO and a squeeze of lemon juice. They work really well on toast with a fried/poached egg. Alternatively, they can be blanched in salted boiling water for 30 seconds then blitzed up with a garlic clove, parmesan and EVOO for a quick pesto sauce. You can also add them last minute to wilt in the remaining heat of stews, soups, curries, beans, pasta or rice dishes. They pair particularly well with beef, eggs, Emmental, goat's cheese, other fats such as EVOO, butter and cream, corn, green beans, leeks, peppers, mushrooms, rice, garlic, cumin, chilli, turmeric, lemon, pear and cherries. |
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Wilted Spinach A great addition of nutrients, colour and flavour to any dish, such as these tofu gnudi dumplings. | | |
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MOOD FOOD - HAPPYGood source of folate - not having enough folate increases the chance of feeling depressed. Vitamin C - involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Iron and Calcium - involved in converting tryptophan to serotonin one of the good mood hormones. |
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Strawberries: History: Wild strawberries have been growing for thousands of years! They were described by latin writers in Ancient Rome as medicinal (to treat depression) or decorative plants and were finally brought into personal gardens around the 13th century. The garden strawberry that we know and love today comes from French/British cross-breeding of the small and sweet North American strawberry brought over during the 17th century and the large and tasteless Chilean strawberry brought back by a spy in the 18th century to Europe. Fun Facts: Strawberries and cream were put together for the court of Henry VIII. Dehydrated strawberries are part of all NASA's missions since the 60s, even Apollo 11, as a good source of anthocyanin and a smell of home. Strawberries are part of the same botanical family as roses. There is a museum in Belgium fully dedicated to strawberries. |
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How to cook them: Raw: Rinsing them in water will speed up strawberries spoiling so make sure to only rinse them just before eating and store them out of the fridge far away from bananas. They can be eaten as is, with a bit of cream and sugar or with vanilla whipped cream/mascarpone. They are also a great addition to salads for a touch of sweetness and acidity, and make a great salsa with lime and spring onion to go with tacos , ceviche or white fish. If you get your hands on green strawberries, they make a great pickle (1:2 ratio of vinegar:water with salt, sugar, black pepper and coriander seeds) or chutney.
Cooked: Simply chop them up and cook in the microwave or on a medium heat with a sprinkle of sugar to make a compote to serve with porridge, yogurt or biscuits. Thinly slice them and cook on a baking sheet at 100°C in the oven until they are dehydrated to add to biscuit doughs, granolas, cereal bars, cakes or muffins. Make jam by cooking with 40% sugar and the juice of a lemon until it reaches setting point (a tsp of jam on a cold plate sets to the right consistency). Use the strawberry tops to make a fragrant syrup by bringing a 50/50 mix of water and sugar to the boil with the green tops then leaving to cool. Add to cocktails/mocktails like mojitos or margaritas. They pair particularly well with goat's cheese, Emmental cheese, mozzarella, cheddar, mustard, basil, chorizo, seafood, yogurt, raspberries, mango, banana, peaches, dark chocolate, lemons, limes, cava, whisky, sweet vermouth and champagne. |
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Strawberries & Cream A classic for a reason! This pairing can be as simple as dipping fresh strawberries in double cream, or elevated into a dessert like this Fraisier Japonais which is a lot easier to make than it looks. | | |
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MOOD FOOD - CALMGood source of folate - not having enough folate increases the chance of feeling depressed. Vitamin C - involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Anthocyanin (antioxidant) - supports cognition and focus. Full of other antioxidants and phenolic compounds - which reduce oxidative stress and support brain health. |
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Elderflower: History: The elder tree has been used for medicinal remedies from root to flower for thousands of years across the world. Elderflower drinks seem to date back to Tudor times in the UK and cordial became more popular in the late Victorian era alongside elderflower champagne. Fun Facts: Judas is said to have hung himself from an elder tree and it can sometimes be referred to as the Judas tree. The whole tree is steeped in magic from the Elder Mother spirit . Legend has it that if you burn elder wood you will see the devil in the flames and having an elder tree by your house will keep the devil away. Part of the Celtic Tree alphabet, it is often linked to fairies and represents the idea of rebirth and death in ancient mythology. It is believed to have many medicinal properties, the flowers are used as a diuretic and to treat cold and flu symptoms. |
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How to cook them:Recognise the tree through small cream-coloured flowers, each with 5 petals, gathered in flat crowns, leaves should be in 5-7 pairs of serrated leaflets, and most importantly it should smell like elderflower cordial (if it's past the right time to pick them they will give off a 'cat wee' smell). The leaves and branches are mildly poisonous so only use the flower crowns. Check for insects and cut the crowns off with scissors. Make sure to leave some behind for pollinators too! Raw: Make sure to only eat the flowers and remove as much green twig as possible. Most of the smell comes from the pollen so it is best not to wash them to retain maximum flavour, if you want to though then only use a little bit of cold water.
Cooked: Place the crowns in a 50/50 mix of water and sugar with a sliced lemon, then bring to the boil and leave to cool down and infuse to make cordial. You can use the cordial to then make drinks, jelly, sorbet, granita or popsicles. Add the flowers at the end of the jam making process to add a lovely floral note to rhubarb or strawberry jams. Boil milk with the flowers to infuse then use this milk to make custards, mousses or fools. Add flowers to caster sugar and leave to infuse for at least 24hours then use in yogurts or to make cakes and biscuits. Coat the crowns in sugar then cover with gin and leave in a sterilised jar to infuse for 2 weeks before adding to cocktails. Or finally, coat the crowns in tempura batter and fry into a lovely fritter. They pair particularly well with gooseberries, strawberries, other berries, grapes, lemon, herbs, rose, juniper, gin, cream and mackerel. |
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Elderflower & Lemon Meringue Pie The perfect combination of sharp lemon and sweet floral elderflower. | | |
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MOOD FOOD - CALMUrsolic acid (natural compound) and Quercetin (antioxidant) - reduces stress, and inflammation in the body including the brain also preventing neurodegeneration. Other antioxidants - which reduce oxidative stress and support brain health. A smell wired in our brains - indicative of spring and sunshine, the smell will naturally provide a sense of calm. |
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Collect my fruit & veg trump cards to play a fun game at the end of the year! |
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