March has somehow crept upon us in the blink of an eye and a shake of a lambs tail. But the days are noticeably getting longer and that can only bring a smile to everyone's face. (Still keep taking your vitamin D though!) March brings more colourful foods and fresh flavours - pink, wild salmon, bright orange carrots, lime-green leeks, and purple-sprouting broccoli with green herbs like parsley and chives.

Fish like grilled sardines and mussles thrown into paella dishes tantalise with smells to alert you that Spring is in the offing. Nature is starting to wake up so enjoy regular walks outdoors to watch the buds and leaves unfurl. Make the most of these colours and waken up your taste buds too, leaving sugar out of the diet this month (it is Lent after all!)

Pan-fried fish with gremolata

A relative to celery, parsley is the most popular herbin the world and often overlooked as garnish when in fact it has a vibrant taste and wonderful healing properties. Parsley contains volatile oils that qualifies it as a "chemoprotective" food, and in particular, a food that can help neutralize particular types of carcinogens (like the benzopyrenes that are part of cigarette smoke and charcoal grill smoke).

It is also a rich source on anti-oxidants vitamins A and C which render free-radicals which may lead to the development and progression of a wide variety of diseases, including atherosclerosis, colon cancer, diabetes, and asthma. The vitamin C is can help protect against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints. Folic acid, one of the B vitamins, also helps with heart health by comverting homocysteine, a potentially dangerous molecule that can damage blood vessels. High levels of homocysteine are associated with a significantly increased risk of heart attack and stroke in people with atherosclerosis or diabetic heart disease.

The key ingredient to gremolata is parsely. Combined with fresh lemon zest and garlic it makes this fish dish zingy. Whether you use the darker and milder-tasting curly parsley or easier-to-clean flat leaved parsley, the flavour is fresh and grassy, and works well with most other ingredients. Wrap freshly cut parsley in damp kitchen paper in a perforated bag and store in the fridge to last for up to 3 days. Alternatively, put in a glass of water in the fridge, covering the leaves with a plastic bag and changing the water every two days - it can last for up to a week this way.

1.   You can use any fish in this dish like halibut, haddock, sea bass or fresh

     salmon.

2.   Peel the potatoes and cut into large chunks. Cook in simmering lightly-

     salted water for 20 minutes until tender.

3.  To make the gremolata, cut off and discard parsely stems and finely chop

     the leaves. Crush the garlic. Finely grate the lemon peel to create lemon

     zest until you have a generous tablespoon. Mix all together well.

4.  Season the fish with sea salt and peper. Heat olive oil and butter (to stop

     the oil from burning) in a non-stick frying pan. Fry the fish on one side for

     five minutes until golden brown. Carefully turn and cook the other side of

     the fish for 3 to 4 minutes (depending on the thickness). Use a toothpick t

     test if the fish is cooked - if it is springy it needs a little more cooking.

5.  Drain the potatoes, add butter, salt and pepper and mash until smooth.

     beat in the hot milk with a wooden spoon.

6.  Serve up with the mash in the centre of the plate, placing the fish on top.

     Generously scatter the gremolata and add a good squeeze of lemon juice

     to finish.

Serves 4              Prep 10 mins              Cook 30 mins             Comfort food

Wild mushroom, leek and barley risotto

Leeks have similar nutritional benefits as onions and garlic.  They provide a good source of fiber, folic acid, vitamins B6 and C, manganese, and iron. Since leeks are less dense than onions and garlic, larger quantities of them need to be consumed in order to produce similar beneficial effects. Studies have shown that leeks (just as onions and garlic) can improve the immune system, maintain a healthy heart system, lower blood pressure and bad cholesterol and protects against cancer - particularly prostate, colon and stomach.

On top of the cancer-protective quercetin anti-oxidant, leeks are useful to stabilise blood sugar as they contain manganese and vitamin B6, vitamin C, folate and iron. These nutrients work together by slowing down the absorption of sugars from the intestinal tract. Leeks are useful for pregnant women as a good source of folate which can help reduce the risk of neural tube defects like spina bifida.

Barley is a wholegrain which is a great low glycemic alternative to white rice. This recipe adopts the northern Italian method of cooking it like a risotto, rather than just throwing it into soup. Add a poached egg for an extra hit of protein for a great starter dish.

1. Soak the dried mushrooms in boiling water for 20 minutes in a small bowl.

    Drain, reserving the soaking liquid. Keep the mushrooms aside.

2.  Heat the chicken stock and mushroom liquid together in a large saucepan

     and keep warm over a medium heat. 

3.  Melt butter and 1 tablespoon of oil in a large saucepan over a high heat.

     Add the lardons or pancetta and saute till lightly coloured all over. Add the

     leeks, turning the heat down low and cook for 5 minutes until softened.

4.  Add the drained mushrooms and barley to the bacon and leeks and stir.

     Season with sea salt and freshly ground black pepper.

5. Add the stock to the pearl barley mixture, 1 ladleful at a time, just as you

    do when making risotto. Don't add the next ladleful of stock until the

    previous lot has been absorbed. Stir occasionally (not continually as you 

    do when using risotto rice) to encourage the starch to come out of the

    barley. After 30-40 minutes, thebarley will soften and become creamy.

    Use water if you run out of stock.

6.  Stir inthe parsley during the last few minutes of cooking.

Serves 4              Prep 10 mins              Cook 60 mins             Low GI

Vietnamese rolls with radishes and seared beef

Radishes have a crisp, crunchy texture with a peppary flavour. They are a great pick-me-up for an afternoon snack - like a hit of coffee.

Radishes have been effective when used as a medicinal food for liver disorders. They contain a variety of sulphur-based chemicals that increase the flow of bile. Therefore, they help to maintain a healthy gallbladder and liver, and improve digestion. Fresh radish roots contain a larger amount of vitamin C than cooked radish roots.  Radish greens contain far more vitamin C, calcium, and protein than the roots – useful for juicing.

This recipe reminds me when I lived in Australia - the Vietnamese restaurants were poular hangouts in Melbourne with friends. I love Asian food and these spring rolls are a healthier option to the fried Thai version (also lovely but as a treat.)

• 250g beef fillet steak
• 1 tablespoon olive oil
• 50g fine rice noodles or vermicelli
• 4 pink radishes, trimmed and very finely sliced
• 3 spring onions, finely shredded
• Handful of torn fresh mint leaves
• Small bunch of torn, fresh Thai basil leaves or basil
• Juice of ½ lime
• 1 tablespoon Thai fish sauce
• 1 tablespoon caster sugar
• 12 x 16cm rice paper wrappers

 

      For the dipping sauce

 

• 1 mild green chilli, finely chopped

• Juice of ½ lime

• 1 tablespoon caster sugar

• 3 tablespoon soy sauce

1.  Heat a frying pan over a medium heat. Rub the beef with the oil, season

     with salt and sear all over for 4 minutes for medium-rare. Set aside on a

     plate to rest and cool.

2.  Meanwhile, cook the rice noodles according to the pack instructions,

     refresh in cold water and drain well. Put in a bowl and use scissors to cut

     into shorter lengths.

3.  Thinly slice the beef and add to the bowl with the remaining ingredients

     (except the rice paper wrappers). Mix well.

4.  Dampen a clean tea towel and lay on a work surface. Fill a large bowl with

     just-tepid water, add 3 wrappers and keep submerged for 1 minute, until

     soft. Lay each on the tea towel and place a spoonful of beef filling on

     each. Fold in the sides by 2cm, then roll up tightly from the filling end –

     dampen the top end to seal the roll. Cover with another damp tea towel

     while you make the rest.

5.  Mix the dipping ingredients together and serve with the rolls.

Serves 4              Prep 15 mins              Cook 15 mins             Low sat fat

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