Nourish Naturally Seasonal Recipes

Our health and vitality is largely dependent on the nutritional content of food. Eating seasonally – eating foods that are available and grown locally – means getting the best flavour and nutritional value from fresh food. It’s cheaper and cleaner as fewer chemicals are required for storage and shipping. Eating crops you've grown yourself can't be beaten for ultimate satisfaction.

Each month, you will find three favourite seasonal recipes, based on key foods in season, noting their health benefits.

April

April already? How did that happen? Fantastically, British Summertime has begun and the days are getting longer and lighter. The sunshine has been a warm welcome after a long Winter. And with that comes more seasonal foods of delight. Salads are coming back on the menu with watercress, rocket, spinach, lettuce, purple sprouting broccoli, cauliflower and wild garlic. Lamb excels and rhubarb has returned. Let's hope the sunshine continues...

Easter is late this year, so sugar is still off the menu but pile up your plate with lots of fibrous vegetables and eat plenty of fruit to satisfy your hunger and reduce cravings.

Jersey Royal potatoes and wild mushrom salad

End of April marks the start of Summer – the short 3-month season of the Jersey Royal potato arrives. They are the first of the new potatoes as they are cultivated on the steep, south-facing slopes which warm up first in the British Isles. Now, I am hugely biased of course, being Jersey-born, but make no mistake I treat white potatoes like a treat. Due to their firm, waxy texture and distinctive earthy and sweet taste, this is (I believe) the best potato of all. They only take about 10 minutes to boil, will hold their shape and delicious eaten hot or cold.

While potatoes can hinder weight loss, when taken without additional butter, cream or deep frying, potatoes are healthful low calorie, high fibre food that offers significant protection against cardiovascular disease and cancer. They are a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fibre.

This recipe is quick and easy that makes for a healthy side dish or ideal for brunch. Even better with a runny poached egg on top.

400-500g Jersey Royals, small and scrubbed, not peeled
4 tbsp mild olive oil
2 garlic cloves, sliced
1 red chilli, sliced and deseeded
100g wild mushrooms, cleaned, and sliced if large
Juice of 1 lime
Bunch of fresh chives and bunch of fresh dill, roughly chopped

1. Cook the potatoes in boiling water for 8-12 minutes (the larger they

are, the longer they need cooking), or until just tender. Drain and

cool thoroughly, then slice in half lengthways. Set aside.

2. Put the oil in a large pan or wok over a high heat. When really hot, add

the garlic, chilli and mushrooms. Stir-fry briskly until they start to crisp a

little and catch – it will only take a couple of minutes. Remove with a

slotted spoon and set aside.

3. Add the potatoes to the hot wok and fry for 3-4 minutes, so that they

catch a bit too.

4. Take the wok off the heat and stir through the mushrooms. Add the lime

juice and all the herbs until they wilt – they become sweeter this way.

5. Season to taste and serve warm, if possible.

Serves 4 Prep 10 mins Cook 20 mins Low sat fat

Watercress and goat’s cheese quiche

UK-grown watercress is mostly produced in southern Wiltshire, Hampshire and Dorset, taking advantage of the calcium-rich water. In season from March to November, watercress is related to mustard and is one of the strongest-tasting salad leaves available. It has a pungent, slightly bitter, peppery flavour and is highly nutritious. Wash and shake dry just before you're about to use it. Both the leaves and stems are edible - just trim off any tough roots.

Containing significant amounts of minerals (iron, calcium, magnesium) and vitamins A, B, C, D, E and K), watercress is a superfood used in traditional remedies for allergies, sneezing, watery eyes and a stuffy head. It also is a useful liver food and cleanses the blood.

In addition, watercress contains mincronutrients such as betacaretenoids (lutein and zeaxanthin), flavanoids (quercetin) and glucosinolates (phenylethyl isothiocyanate) that work in tandem with the antioxidants to combat cancer-friendly free radicals in the body. For instance, several scientific studies have linked watercress intake to lowered rates of cancer risk in smokers and non-smokers alike.

Watercress is a powerhouse of nutrients, don’t overlook it as a mere garnish.

For the pastry

·          225g gluten-free flour, plus extra to roll on

·          100g butter

·          1 large egg, beaten, plus extra beaten egg for brushing

For the filling

·          1 medium onion, finely chopped

·          1 tablespoon oil

·          100g watercress, roughly chopped

·          2 large eggs

·          150ml milk

·          150ml chunks of soft rindless goat's cheese

· freshly grated nutmeg

1. In a large cowl, add the flour and a pinch of salt. Rub in the butter until

     the mixture looks like breadcrumbs. Stir in the egg and about 1-2 tbsp

     water to form a soft dough. Knead well then wrap and chill for at least 30

     minutes.

2. Preheat the oven to 200C/gas 6/fan 180C.

3. Knead the pastry again and roll it out to line a 20cm loose-bottomed flan

     tin. Use any spare pastry to patch holes. Brush the base and sides with

     egg.

4. For the filling, fry the onion in the oil until just soft, add the watercress

     and cook until just wilted.

5. Beat the eggs and milk, then stir in the watercress mixture and goat's

     cheese. Season with salt and pepper and add a pinch of nutmeg.

6. Put the flan tin onto a baking sheet and bake the pastry blind for 5

     minutes. Add the filling and bake for 15 minutes. Reduce heat to

     180C/gas 4/ fan 160C and cook for 25-30 minutes or until lightly set.

Serves 4           Prep 10 mins     Cook 50 mins + chilling              Gluten-free

Lamb Kofkas

The tender, pale flesh of lamb is characteristic of sheep less than a year old. Many different cuts of lamb are available - depending on how you want to cook it. For roasts, the best cuts include leg, breast, best end of neck (also known as rack of lamb), shoulder, saddle, rump and loin. For quick cooking, choose fillet, chump chops, loin chops, leg steaks, best end cutlets and butterflied leg. For slow cooking, leg, shoulder, shank, neck and chump chops are among the best options. Or you could use lamb mince for pies and burgers.

Although high in saturated fat, lamb is very high in protein. It is also high in selenium and zinc which is immune supportive. They are also useful nutrients to stablilise blood sugar levels and the body’s metabolic rate and necessary for optimal smell and taste. Sinc is also essential for fertility – for egg and sperm production. For men, it has also been shown to reduce the risk of osteoporosis by increasing bone density and protect prostate health.

Lamb is a good source of vitamin B12. This vitamin supports production of red blood cells and prevents anemia, allows nerve cells to develop properly, and helps your cells metabolise protein, carbohydrate, and fat. Essentially, it reduces the production of homocysteine which is so damaging to blood vessel walls that high levels are considered a significant risk factor for cardiovascular disease and osteoporosis.

Trim off lamb fat and enjoy occasionally to gain the benefits.

500g minced lamb

1 teaspoon ground cumin

2 teaspoon ground coriander

2 fat garlic cloves , crushed

1 tablespoon chopped mint

Oil for brushing

1. Mix together all the ingredients until well blended.

2. Divide into 8 balls, then roll each ball on a board with a cupped hand to

turn them into ovals.

3. Thread onto 4 metal skewers and brush with oil.

4. Heat the pan (or griddle to achieve lined markings) until you can feel a

good heat rising and cook each patty for 3-4 mins each side. Don't turn

until they are well sealed or the meat will stick to the grill or pan.

5. Season if necessary and set aside. Serve the kofkas with yogurt and

spiced flat breads. Sprinkle with additional freshly chopped mint.

Serves 8 Prep 15 mins Cook 15 mins Low fat

All recipes supplied from www.bbcgoodfood.com, and www.deliciousmagazine.co.uk

Happy cooking and tell us if you made any useful alterations:

info@nourishnaturally.co.uk

Contact

info@nourishnaturally.co.uk

07758 643164

Seasonal Recipes

April