Smoked mackerel pate

Fresh mackerel is fantastic on the BBQ but also easy to eat year-round as it is readily available smoked in vacuum packs. Mackerel live in the deep waters of the Atlantic, Mediterranean and Black Seas until the Spring when schools swim to shallow waters off the coast, much to the fisherman’s delight. I have fond memories of my brother teaching his eldest son to cast off the Brixham Breakwater in search of tasty mackerel.

Mackerel is an oily fish (like salmon, tuna, sardines, anchovies and herring.) Oily fish are an essential source of protein, vitamins and minerals but more importantly they are rich in omega-3 essential fatty acids (EFA's). EFA's can't be manufactured in our bodies so they need to be consumed as part of a balanced diet. The unique benefit of EFA's is their ability to form long-chain polyunsaturated fats. These are used by the body for a whole range of functions, chiefly in cell repair, to maintain healthy reproductive, immune, nervous and cardiovascular systems. Mackerel also helps in easing the pain of migraine and arthritis. It improves brain activity and thus enhances the memory.

• 300g smoked mackerel fillet
• Juice of 1 small lemon
• 280g crème fraîche
• 5 tbsp creamed horseradish
• Toast or oatcakes

1. Peel the skin off the mackerel and break into chunks directly into the bowl

    of a food processor.

2.  Add the lemon juice, just over half the crème fraîche, the creamed

     horseradish, plenty of black pepper and blitz with a blender.

3.  Place the remaining crème fraîche in a serving bowl and fold in to make a

     soft, fluffy mixture. Cover with clingfilm and chill in the fridge until

     required.

4.  Spoon lavishly on slices of toast or oat cakes with extra black pepper and

     a lemon wedge.

Serves 8             Prep 15 mins                Cook 0 mins                    High EFA

Sticky chicken and broad bean salad

Broad beans are a member of the legume family and are at their peak from end of June to mid September. Also known as fava beans in the USA, older broad beans (usually larger) should be podded; the younger ones are more tender and don’t need to be shelled. To remove the skins, blanche the beans for 3-5 minutes in boiling water, drain then empty into cold water. Slit each bean skin along its seam with your nail to pop out the bright green bean.

Very easy to grow at home, they are full of protein and soluble fibre, which can have beneficial effects on cholesterol and triglyceride levels by removing particles in the blood that contribute to the risk of heart disease. In addition, fibre helps to regulate blood sugar levels, therefore helping patients to control diabetes. High in potassium, these beans can have a beneficial effect on blood pressure. Potassium deficiencies lead to lethargy, irregular heart function, and irritability and stress.

Broad beans are rich in L-dopa, an amino acid that is instrumental in the creation of dopamine. A neurotransmitter and a hormone, dopamine affects brain processes controlling movement, emotional response, and ability to experience pleasure and pain.

This is a healthy and tasty Summer salad and quick to the table too!

• Grated zest of 1 lemon and juice of 1½ lemons
• 2 tablespoon runny honey
• 3½ tablespoon extra-virgin olive oil
• Small bunch of fresh mint leaves, half chopped, half whole
• 4 skinless chicken breasts, each sliced into 3 pieces
• 200g podded broad beans
• 200g garlic ciabatta, sliced in half lengthways
• Large handful lamb’s lettuce
• 400g tin chickpeas, drained and rinsed
• 150g cherry tomatoes, chopped
• ½ cucumber, deseeded and diced
• Small handful fresh parsley, chopped
• 2 teaspoon grainy mustard

1.  Preheat the grill to medium-high.

2.  In a large bowl, mix together the zest and juice from one of the lemons,

     the honey, 1½ tbsp of the oil and the chopped mint. Season and add the

     chicken, stirring to coat. Leave to one side for 10 minutes.

3. Meanwhile, blanch the broad beans for 2 minutes in a small pan of boiling

    water. Drain, refresh with cold water and drain again. Slip the beans from

    their skins and set aside. Tear the ciabatta into small pieces, place on a

    baking sheet and grill for 5 minutes until golden and crisp.

4. Preheat a barbecue or griddle over a high heat. Cook the chicken for 2-3

    minutes on each side until charred, sticky and cooked through.

5. Toss the lettuce, broad beans, ciabatta, chickpeas, chopped tomatoes,

    cucumber, parsley and remaining mint together in a large bowl. Whisk

    together a quick dressing with the remaining olive oil, 1 tbsp lemon juice

    and the mustard. Season to taste and pour over the salad, then add the

    warm sticky chicken and toss to coat.

Serves 4             Prep 10 mins            Cook 15 mins          High protein/fibre

Strawberry Soup

Did you know that 5 strawberries provide more vitamin C than an average orange? This fruit has a unique combination of anti-oxidant and anti-inflammatory nutrients. Consequently there is strong research support for strawberry health benefits in three major areas: cardiovascular support and prevention of cardiovascular diseases; improved regulation of blood sugar, with decreased risk of type 2 diabetes; and prevention of certain cancer types including breast, cervical, colon, and esophageal cancer. Make the most of them and eat them during their season until you can no more before moving onto the next appropriate fruits of the season.

But eat them soon after purchase as recent studies have shown that on average, 2 days are the maximal time for strawberry storage without major loss of vitamin C and polyphenol antioxidants. To increase the humidity in the fridge, and prolong the berry’s shelf-life, keep the strawberries in the storage trays to reduce air circulation.

This recipe is ideal when you have a glut of ripe strawberries. The soup can be served in little shot glasses on its own or as a jus with strawberries and ice cream to create a strawberry ripple effect on a hot Summer’s day.