Making eating seasonally fun and easy! |
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Spring Onion History: Wild onions, which are very similar to spring onions, have been cultivated for more than 4000 years, likely starting in Central Asia! Spring onions are basically onions that are picked before the bulb has had a chance to develop. If you don't believe that they've been around for thousands of years, check out the picture below of a funeral banquet inside the tomb of Roy (1550-1292 BC) in the Valley of the Nobles, Egypt. Fun Facts: Spring onions are celebrated at an annual festival in the Tarragona area of Spain. They have antimicrobial properties and are traditionally used as a natural remedy for congestion and coughs so eat plenty of them the next time you have a cold. |
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How to cook them:Raw: cut them thinly on the bias and sprinkle on dishes before serving. If they start to wilt, put them in an ice water bath for a minute to bring them back to life. They pair well with ginger, lime, coriander, butter, fish and more. Cooked: serve as a side dish by cooking them until burnt on the outside, remove the burnt skin and serve with a mustardy vinaigrette. Slice thinly to use in stews and sauces instead of onion for a milder taste. Roughly chop and sauté in oil to eat as one of the vegetables in a stir fry, noodle dish, egg fried rice or curries. |
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Burnt Spring Onion Chimichurri: A smoky twist on this Argentinian sauce, the spring onion gives it a bit more bite and interesting texture as well as nutritional value. Use it to top an omelette, a salad, tacos, pie, steak or more. | | |
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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. |
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Purple Sprouting History: It was first cultivated by the Romans in the 6th Century BC but wasn't spread further than Italy until much later on. The purple sprouting variety is listed in a french seed catalog from the 19th century and the earliest evidence of it in the UK is from a 1838 edition of Gardener's Magazine. Interest in this variety has only really grown in the past 50 years. Fun Facts: It was referred to as Italian Asparagus by the french seed catalog and later the Chelsea gardens' curator spread the name across England when it was first introduced. It contains glucosinolates which are associated with reduced risk of various chronic diseases and cancers. |
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How to cook them:Cooked: Slice in half then blanch them in salted boiling water for about 5 minutes depending on size, or even better steam for approx 5-6 minutes to avoid reducing healthy glucosinolates levels too much. They are best when al dente so you can put a knife through them easily but they still have a little bite to them. Drain and run them under cold water to keep the vibrant green colour. Serve with a bit of salt, lemon juice and Extra Virgin Olive Oil (EVOO). Or char them on a griddle after blanching to develop smoky flavours and serve with ricotta. Alternatively, blanch them then chop finely and stir through cheesy risotto or some pasta with parmesan, lemon and garlic for a simple dinner. They pair well with lemon, citrus, fats, nuts, cheese/dairy, garlic, anchovies and chilli.
If you can't find purple sprouting, you can also use broccoli, tenderstem broccoli or broccolini. |
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Purple Sprouting w/ Almond, Mint & Chilli Dressing A zingy dressing to lift the already vibrant purple sprouting. This makes a delicious side dish or you can include it in a salad such as the recipe below. | | |
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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. Calcium - involved in the conversion of tryptophan to serotonin, a good mood hormone. Full of antioxidants and phenolic compounds - which reduce oxidative stress and support brain health. |
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Endives History: This variety is also known as Belgian Endive and as the name indicates it originated in Belgium in the 19th century and is now part of the country's cultural heritage. The genus of endives also includes frisée salad, radicchio and puntarelle which have all been cultivated for much longer. They're all part of the daisy family and used as traditional herbal medicine in Eurasia. Fun Facts: The roots were baked and ground into a coffee substitute, known as chicory, long before the leaves were first consumed. The popularity of the vegetable among the Belgium bourgeoisie in the 19th century forced an expansion of farms into territory which was then known as the Endive Triangle. |
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How to cook them:Raw: Wash and slice to eat in a salad with a sweet tangy vinaigrette. Balance them out with one of the pairing ingredients listed below. A classic aperitif is to pull the leaves from the stem intact and stuff them with a soft cheese filling of choice (gorgonzola with walnut pieces, garlic & herb cream cheese, goat's cheese and apple slices). Cooked: Slice in half then pan fry on medium heat with a knob of butter or Tbs of olive oil until golden brown, then add salt, pepper and 125mL of liquid (water mixed with 1 tsp honey/maple syrup, or orange juice) and cook covered for 5 minutes then uncovered until the liquid has evaporated enough to form a coating sauce. A traditional french dish consists of rolling cut endives in cooked ham then placing them in a baking dish, covering in béchamel sauce and cheese and baking until golden. They pair particularly well with blue cheese, walnuts, pumpkin, green beans, carrots, citrus, apples, pears and stone fruit. |
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Caramelised Braised Endives This is a great way to balance out the natural bitterness of endives and keep a bit of their crunchy texture. Serve them as a side or turn them into a main dish by making the tart Tatin recipe below. | | |
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MOOD FOOD - HAPPYVitamin C - is involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Folate - is linked to low levels of serotonin (one of the good mood hormones) - being low in folate increases your chance of feeling depressed. Flavanol Kaempferol (raw)- studies show a positive association with consumption and reduced risk of cancer and CVDs. Preclinical studies also show it is an anti-oxidant, anti-inflammatory, antimicrobial, antidiabetic and is neuroprotective. |
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Wild Nettles History: Nettles get their name from the old english term for needle, due to their sting, and have been consumed by humans for a very long time. An archeological dig in Cambridgeshire revealed a wooden food bowl dating back to the Bronze Age (3000 years ago) and its contents were analysed as nettle stew! They have long been used for medicinal properties, this can be traced back to ancient Egypt where they were consumed to treat arthritis and lower back pain. Native Americans used the fresh leaves to treat aches, fevers and dysentery, and Roman troops used them to stay warm. Romans also consumed them by turning them into a cordial. Fun Facts: Dried nettle leaves are a natural antihistamine. Nettle fibres are similar to linen and can be spun into yarn. They were used to make german uniforms during WWI. |
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How to cook them: Use gardening gloves to pick them to avoid getting stung. Only pick the young leaves at the top of the plant and choose plants which haven't started flowering yet. Pinch them or cut them with scissors just at the tip, above the first pair of bigger leaves. If you do get stung, my grandmother always swore by rubbing apple cider vinegar on the afflicted area, or there's also the traditional dock leaves remedy.
Cooked: you cannot eat nettles raw!! Wilt them by cooking in boiling water for at least 2 minutes. Once wilted, they will no longer be able to sting you. Remove the leaves from the stems and use them instead of spinach in any dish such as omelettes, soups, pies, curries, with mushrooms on toast, etc. You can also boil them for 5 minutes and enjoy the cooking water as a tea then use the leaves in your recipe. |
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Wild Nettle Pesto A vibrant sauce full of nutrients, fibre, protein and healthy fats. This is a great way to utilise the beautiful colour of nettles and enjoy their subtle flavour. Serve it with any pasta of choice or as a dip. | | |
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MOOD FOOD - CALM Iron - helps convert tryptophan into serotonin (a good mood hormone) Magnesium - supports the absorption of vitamin D and brain function, research indicates it lowers mild stress and anxiety UD-1 (an active component of nettles specifically) - facilitates glucose uptake to transform food into energy and stabilises blood sugar levels supporting the control of irritability and mood swings. |
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Shallots History: The name comes from the french word échalote, which itself comes from the trading port city Ashkelon (now in Israel) where the ancient greeks discovered them. They were consumed before then however and were found mentioned in ancient Egyptian texts. They have become a staple of french gastronomy since the middle ages when they were brought back from the Middle East by crusaders. They're part of the Allium family along with garlic and onion. Fun Facts: Shallots grow in cloves like garlic rather than onion which explains why you sometimes get two in one. A few shallots a day can help lower blood pressure and dissolve formed clots. |
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How to cook them:Milder and slightly sweeter, they can be used as a replacement in any recipe calling for onion, just remove the papery skin and cut as needed. They are used instead of onion in many french dishes. Raw: Cut in half then thinly slice, cover with a blend of apple cider vinegar, water, sugar and salt for a quick pickle. Alternatively, dice them as small as possible and add to vinaigrettes, or simply sprinkle on top of grilled red meat. Cooked: Slice in half and roast with olive oil until caramelised and soft throughout, use instead of the endives in my tart Tatin recipe above, or thinly slice and cook on a low heat with butter until caramelised to use as a condiment. They pair very well with: thyme, dijon mustard, balsamic vinegar, apple, walnuts, red wine, cheese (especially goat), mushrooms, red meat. |
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Crispy Fried Shallots Shallots have a milder flavour to onion which makes fried shallot a perfect topping to any savoury dish that's lacking a crispy and savoury element. Click below to see how to make them and use them in a crispy chilli oil topping. | | |
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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:Forced rhubarb season has started in the UK but check the country of origin for rhubarb sold in supermarkets as non-forced rhubarb might not be ready yet. Keep a look out for wild garlic, it might be a bit early this year! Collect my fruit & veg trump cards to play a fun game at the end of the year! |
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