Making eating seasonally fun and easy! |
|
|
Green Asparagus: History: It has grown wild in Europe for thousands of years and was cultivated by Ancient Egyptians, Greeks and Romans: first for medicine (diuretic), then food. They are described in Roman literature by Cato who lived between 234-149 BC. Fun Facts: The romans loved asparagus so much they had servants take baskets of them up into the Alps so they could be frozen for use later in the year. The spears come out of the ground individually, which really looks like someone just planted them in while no one was looking. The white variety however matures under mounds of earth. It contains a unique sulphur compound called asparagusic acic which can make the urine of some people smell after eating it. It also contains saponins which reduce your blood cholesterol. French and Germans love to make the most of white asparagus season! In Germany, spargle season is so important there are even machines to peel them available in supermarkets. |
|
|
How to cook them:Raw: Thinly slice them with a vegetable peeler and add the ribbons to a salad with a tangy vinaigrette. Cooked: Cut off the woody ends, they're usually about 1/2 inch of the bottom. Steam the asparagus for 3-4 minutes until they are al dente, they should still have some bite to them. Rinse them in cold water to maintain their vibrant green colour. Alternatively slice them to cook in a stir fry, but note the spears will cook quicker so either slice them bigger or add them in closer to the end. Griddle them whole or barbecue them for 3 minutes or until charred on both sides. They pair particularly well with potatoes, pork, mustard, citrus and dairy products such as hollandaise sauce, eggs, blue cheese, yogurt and butter |
|
|
Asparagus & Wild Garlic Shakshuka A vibrant brunch dish to make the most of beautiful spring greens. | | |
|
|
MOOD FOOD - CalmFolate - is linked to levels of serotonin (one of the good mood hormones) - being low in folate increases your chance of feeling depressed. Asparagine (Amino Acid) - is linked to maintaining motivation, cognitive function and reducing stress. |
|
|
New Potatoes History: Potatoes were first cultivated in Peru in 3,500 BC if not before (rumours are it could go back to 8,000 BC but this is hard to prove). Introduced by sailors to Europe in the late 16th century they were long regarded as dangerous due to their nightshade-like appearance but became a staple following famines in the 18th century. New potatoes are simply potatoes that have been harvested early. The most famous variety in the UK is Jersey Royals which came from a farmer and his friends planting pieces of a particularly large potato one night on a sloped field which then gave an early crop the next spring. Fun Facts: As they're harvested early, new potatoes have a thinner skin, firmer texture and taste sweeter. There are over 4000 native varieties of potatoes, most of them found in the Andes. Marie Antoinette played her part in popularising potatoes in France by wearing their blossoms in her hair. It is illegal for anyone to import polish potatoes for business into England. |
|
|
How to cook them:Cooked: They keep their shape really well therefore are really good for salads and can't be mashed. To boil, put them in a saucepan and cover with cold water, then bring to the boil before adding salt and cooking until tender, about 10 minutes. Alternatively you can steam them to avoid them taking on too much water and keep their texture and flavour as intact as possible. To roast, simply toss the boiled potatoes in olive oil and roast with garlic cloves in a 200°C oven for 45 mins (until golden brown), for maximum crispiness I recommend crushing them with a fork on the baking tray before roasting. They pair particularly well with fish, emmental cheese, cheddar cheese, mushrooms, green beans, mustard, smoked paprika, and even passion fruit. |
|
|
New potatoes with a creamy leek and chive sauce The perfect seasonal sauce to cover new potatoes with. | | |
|
|
MOOD FOOD - HAPPYVitamin C - is involved in converting dopamine to noradrenaline - low amounts of noradrenaline are associated with depression. Carbohydrates - increase the production of serotonin, a good mood hormone that regulates mood, sleep and reduces stress. PQQ compound (Pyrroloquinoline Quinone) - is an antioxidant associated with growth, anti-aging and mental focus which supports good mood. |
|
|
Wild Garlic History: It was used in Saxon cuisine over 1,500 years ago and was known for its healing properties across Europe and Asia. Fun Facts: Called 'bear's garlic' in French and known as 'bear leek' in Latin, its bulbs were a preferred food of brown bears in continental Europe. Cows also love it and some farmers have had their milk rejected due to a garlic taste attributed to them grazing on it. It likes damp soil so grows near riverbanks or mostly in shady wooded areas. It's also a sign that the woodlands are ancient, i.e. woods that have survived since at least the 1600s. Its healing properties aren't only folklore as it contains a metabolite linked to antibacterial activities called allicin. |
|
|
How to cook them:Raw: Forage them responsibly by making sure not to step on the plants or uproot them, and only pick up to 3 leaves per plant. Make sure to crush a leaf and smell it to make sure you've identified the plant correctly. Wash in cold water and add to salads, sandwiches, pesto sauces, cream cheese, pâtés, or as a garnish instead of spring onion. You can also use the white flowers as an edible garnish, these have a more pungent garlic taste than the leaves. Cooked: Chop and add instead of garlic to any recipe, or add as a wilted leaf in stews and soups. They work also work well in baking such as in breads, quiches, pie doughs, crackers and scones. You can wash and freeze them to use in cooked recipes after the season is over. They pair particularly well with chives, all green vegetables, beetroot, potatoes, and dairy products including eggs and cheese. |
|
|
Wild Garlic Pesto The easiest way to enjoy wild garlic while it's in season. Here's my recipe for this savoury, rich and vibrant sauce. | | |
|
|
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 (phosphorous and calcium)- involved in converting tryptophan to serotonin one of the good mood hormones. Allium sulphur compound - highest in garlic, they have been shown to reduce incidence of cardiovascular diseases. |
|
|
Radishes: History: Another vegetable that's thousands of years old! First traced back to China where wild varieties are still found, it also spread across Ancient Egypt and Greece. It is said that Ancient Greeks revered the vegetable so much they offered replicas of radishes made of gold to the god Apollo. Fun Facts: There are spring, summer and winter radish varieties, in Spring you should look out for salad radishes (French Breakfast, Champion, Cherry Belle...) Their latin name raphanus sativus means 'easily reared' as radishes only need a few weeks to grow after planting. An old english book suggests that with proper incantations, an uprooted wild radish could help reveal witches. It has long been used for medicinal properties, including the treatment of melancholy, insanity and rheumatism during the middle ages. |
|
|
How to cook them: Raw: Eat them whole with bit of butter and salt, or slice them to add to salads for an extra peppery crunch. They also work very well as a pickle, thinly slice them and cover with a 2:1 mix of vinegar and hot water, salt, sugar and spices of choice. Use the leaves as a peppery addition to salads.
Cooked: Slice and halve (with or without the leaves) then cook in a saucepan on medium heat with a bit of oil and water until they are tender (add butter and 1 tsp sugar/honey to glaze them). Alternatively, roast them whole in the oven with oil, garlic and herbs. Or, thinly slice them and add to stir fries. Use the leaves instead of spinach in any recipe, or they work very well blanched and added to a pesto with garlic, walnuts and extra virgin olive oil. They pair particularly well with goat's cheese, citrus, onions, beef, charcuterie, fish and miso. |
|
|
Radis croque en sel A french starter/apéritif classic! Balance the pepperiness and freshness of radishes with creamy butter and salt. To enjoy in moderation of course. | | |
|
|
MOOD FOOD - RESTOREGallic acid and sulforaphane sulfur compounds - antioxidants which have been shown to have anticancer properties. Glucosinolates sulfur compounds - Lower blood glucose levels and have anticancer properties. Vitamin C - involved in protecting cells from damage and aging effects. Full of other antioxidants and phenolic compounds - which reduce oxidative stress and support brain health. |
|
|
Rhubarb: History: Apparently, it most likely originates from Siberia and was first used as traditional medicine in Russia and China over 5000 years ago (2800BC). The first traces of its culinary use are from the late 18th century as an alternative to gooseberries in pie fillings, although the English tried to eat it first at the beginning of the 17th century but sadly went for the poisonous leaf instead. Fun Facts: Although eaten like a fruit, it's technically a vegetable. The name derives from the latin rhabarbarum, meaning barbarian from Rha (now known as the river Volga in Russia), where trade came from. Until the late 18th Century, only dried rhubarb root was consumed as a laxative. Due to oxalic acid and anthraquinone content, the leaves should not be consumed and children should consume only low amounts of the stalks. During World War I, rhubarb leaves were recommended as a food source in Britain which led to many poisonings. |
|
|
How to cook them:Raw: Always remove the leaves. Pickle them by thinly slicing the stalks and putting them in a sterilised jar then top them with a 2:1 ratio of vinegar and boiling water + 1 Tbs of sugar, salt and spices of choice. Make an infused gin/alcohol: Slice and cover in sugar (about 40% of the rhubarb weight), store for a day until the water from the rhubarb has been absorbed by the sugar and it has turned into syrup. Place in a sterilised jar and cover with your alcohol of choice to infuse for at least 2 weeks.
Cooked: Make a compote by slicing the stalks and simmering in a sauce pan with the juice and zest of 1 orange and 20% of the rhubarb weight in sugar. Alternatively, slice large chunks and put this same compote mixture in a 180°C oven for stewed rhubarb that keeps its shape. Use the compote or stewed rhubarb on top of yogurt or top with puff or shortcrust pastry and bake into a pie. Use 50% of the rhubarb weight with 1 diced apple to make jam. You can also use it to make cordials for soft drinks and mocktails, either by boiling with water and orange juice then sieving into a sterilised bottle, or leave diced rhubarb and sugar overnight and collect the syrup that will have been created and cook the remaining pieces of rhubarb as a compote. They pair particularly well with vanilla, oranges, strawberries, apples, elderflower, ginger, rose, tinned lychees, beetroot and oily fish. |
|
|
Rhubarb & Ginger Cheesecake Classic pairings brought together in one perfect dessert: rhubarb, vanilla custard and ginger. | | |
|
|
MOOD FOOD - RESTOREAnthraquinones - these compounds are found in large and varied quantities in rhubarb stalks and have been shown to have promising anticancer and antiviral properties. Anthocyanins - a protective antioxidant that reduces oxidative stress and supports brain function. |
|
|
BONUS SEASONAL TIP:April is the start of fruitful foraging season, look out for wild garlic, magnolia flowers, young nettle plants, early elderflower and dandelions. Collect my fruit & veg trump cards to play a fun game at the end of the year! |
|
|
|
|
