May means Spring is absolutely here. The gardens are blooming and British produce is really starting to bring the colours to our plates. Juicy peas, oranges and lemons and succulent lamb. But the king of vegetables is on a very short run - asparagus. Make the most of it while you can (and take advantage of the price offers at markets while it is in bountiful and nutritional supply.)
And have you checked the herb pot, recently? The purple chive flowers are just beautiful.
Roast asparagus with lemon, mint, feta and capers
Many people turn to pills as a source of nutrition. While some are vital for therapeutic benefits, and a handful for general maintenance, some foods are 'super' healthy with tons of benefits, such as the asparagus. For example, folic acid is highly recommended especially for women who may become pregnant. However, folic acid is the supplemental form of folate, which is naturally found in asparagus. Folate has also been found to be useful to reduce the risk of cancer, aging, pain, inflammation and heart disease.
Asparagus has been listed as the nu,ber one source of vitamin K, which can help prevent osteoporosis and osteoarthritis by aiding bone formation and repair. High potassium levels make asparagus useful in liver detoxification pathways to lose belly fat. It is also one of the anti-aging properties, along with vitamin A and Glutathione. Glutathione is an amino acid with potent anti-oxidant properties. Finally, asparagus is an aphrodisiac owing to its suggestive shape!
This is a great starter or light lunch, served warm or cold. Roasting asparagus really intensifies its flavours and brings out the sweeter notes. In fact, roasting asparagus is a good way ofusing it even when it is looking a little sorry for itself.
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24 spears asparagus, washed and trimmed
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2 tablespoon olive oil
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Pinch of sea salt
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Generous bunch of roughly chopped mint, plus small leaves to garnish
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1 tablespoon capers, washed and squeezed dry
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1/2 teaspoon cracked black pepper
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Extra virgin oilive oil
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Juice of 1 lemon
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150 g feta, crumbled
1. Preheat the oven to its highest setting. Toss the asparagus, oil and salt in
a mixing bowl and spread onto a baking tray in a single layer. Cook in
the oven for 10-15 minutes. If you want them to be sweeter,
asparagus need to be softer and wrinkly. You can allow the asparagus to
cool or dress immediately whie warm.
2. In a large mixing bowl, gently combine the mint, capers and black pepper
with just enough extra virgin oilve oil to make it look like a rough textured
sauce. Don't blend it. Scatter this mixture over the asparagus.
3. Squeese over the lemon juice and sprinkle the mint garnish leaves on top.
Finally, scatter the crumbled feta.
4. Serve with toasted granary bread or create brushetta with the mixture.
Serves 4 Prep 10 mins Cook 15 mins Low fat
Pan-roasted scallops with rhubarb
Scallops are high in protein but also contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against colon cancer. As a rich source of vitamin B12, this nutrient is used to convert homocysteine, a chemical that can directly damage blood vessel walls. High levels of homocysteine as associated with an increased risk for athersclerosis, diabetic heart disease, heart attack, and stroke. Vitamin B12 helps to protect the colon cells from mutations as a result of cancer-causing chemicals.
In addition to their B12, scallops are a very good source of Omega 3 fatty acids and a good source of magnesium and potassium, three other nutrients that provide significant benefits for the cardiovascular system. Omega 3 fats keep your blood flowing smoothly by preventing the formation of blood clots. Magnesium helps out to cause blood vessels to relax, thus helping to lower blood pressure while improving blood flow. Potassium helps to maintain normal blood pressure levels. Get stuck in!
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12 king scallops, shelled and cleaned
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Sea salt and freshly ground black pepper
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Mixed baby salad leaves
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Extra virgin olive oil
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Balsamic vinegar
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Handful of Thai sweet basil and mint leaves
For the rhubarb
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250 castor sugar (or use Zylosweet)
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100ml cider vinegar or white wine vinegar
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250g rhubarb, trimmed and cut into finger-length pieces
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2 lemon grass stalks, outer leaves removed, peeled and sliced
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2 fresh kaffir lime leaves
1. To prepare the rhubarb, put the sugar in a heavy-based pan and pour in
the vinegar and 250ml water. Hat gently, stirring often, until the sugar has
dissolved, then increase the heat to boil for 5 minutes.
2. Place the rhubarb in a large pan. Add the lemon grass, ginger and lime
leaves. Pour over the syrup. Cover with a dampened sheet of
greaseproof paper. Bring to a simmer and poach for 3-4 minutes until the
rhubarb is jsut tender. Remove the rhubarb from the syrup with a slotted
spoon and keep warm by covering it with tin foil.
3. Heat a drizzle of olive oil in a large non-stick frying pan. Lightly season
both sides of the scallops, turning them in the order they were put in.
Remove from the pan and leave to rest for one minute.
4. Slice the scallops in half horizontally through the middle. Arrange them
around the edge of each serving plat and place a piece of rhubarb
between each scallop half. Dress the salad leaves with extra virgin olive
oil and balsamic vinegar. Toss with the herbs and some seasoning and
pile on to the centre of the plates. Serve immediately.
Serves 4 Prep 15 mins Cook 15 mins Omega 3/ protein
Elder flower pancakes
The elder flower has been well known through the centuries for its high vitamin C content, anti-oxidant and healing properties. Also known as 'Nature's Medicine Chest', the varied range of problems it helps include Rheumatism, hay fever, coughs and colds, asthma and influenza. Studies have shown that taking ant-oxidants such as vitamin C before eating high fat foods, reduces the damage greatly to the arteries. Egyptians discovered that applying elder flowers improved he complexion and healed burns. Perhaps it is for the health and anti-aging benefits that make it one of the top selling natural Summer cordials.
Elder flowers are best harvested in May/June when the flowers are fresh and white. There are many wild elder flower bushes to pick from. Elder flower cordial is very simple to make: Bring to the boil 1 kilo of sugar and 1 litre of water then leave to simmer for 10 minutes. Once cooled down add 40 heads of elder flower, leave in the fridge for a week, stirring occasionally and strain before serving and bottling. Some recipes use pectin from lemons and citric acid before bottline once the liquid has cooled instead of refrigerating.
So here is a different use with elder flowers - as pancakes! A delicious dessert or Sunday breakfast.
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2 stripped head of elder flowers
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4oz / 100g sifted flour - use wheat-free if necessary
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Pinch of salt
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1 teaspoon sugar
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1 teaspoon grated orange peel
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1 whole egg
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1 egg yolk
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1/2 pint milk and water mix
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1 1/2 tablespoons melted butter
1. Mix together flour, salt, sugar, orange peel and stripped elder flowers in a
large bowl.
2. Add beaten eggs and bind the mixture.
3. Gradually add milk to make the batter. Leave to stand chilled, stirring in
the melted butter when ready to cook the pancakes.
4. Make the pancakes as thin and lacy as you can using a little heated oil in
the frying pan.
Delicious when served with a warmed syrup made from the juice of a squeezed of orange, a teaspoon of honey. Sprinkle with fresh raspberries.
Serves 4 Prep 10 mins Cook 10 mins High carbohydrate
