Rich Tomato Soup with Pesto

Tomatoes are bursting with flavour in September - ripe, fat and juicy! Packed with immune boosting Vitamin C when eaten raw; and also the richest source of lycopene when cooked - an antioxidant that significantly reduces the risk of developing prostate, lung and stomach cancers.

One of the simplest and best ways to reap the benefit of this economical superfood is by making a wholesome and tasty tomato soup. Hearty, warming, rich, and incredibly easy. It's probably the sun-dried tomatoes that add the extra dimension, and pesto gives some zing!

• 1 tbsp butter or olive oil
• 2 garlic cloves, crushed
• 5 soft sun-dried or sunblushed tomatoes in oil, roughly chopped
• 3 x 400g cans plum tomatoes
• 500ml turkey or vegetable stock
• 1 tsp sugar (brings out the flavour of tomatoes but can be committed)
• 142ml pot soured cream
• 125g pot fresh basil pesto
• basil leaves, to serve

1. Heat the butter or oil in a large pan, then add garlic and soften for a few

    minutes over a low heat. Add sundried or sunblushed tomatoes, canned

    tomatoes, stock, sugar and seasoning, then bring to a simmer. Allow soup

    to bubble for 10 minutes until the tomatoes have broken down a little.

2. Blend the soup, adding half the pot of soured cream as you go. Tate and

    adjust the seasoning. Serve in bowls, swirling 1 tbsp of pesto on top, 

    soured cream and scattered basil leaves.

Serves 4              Prep 10 mins              Cook 15 mins              Vegetarian

Panfried Venison with Blackberry Sauce

Hedgerows are overflowing with free blackberries and with a short shelf-life they have an expensive price tag. Forage while you can and freeze the washed berries to increase their longevity.

Anthocyanins are the antioxidants giving berries their dark colour. Their ability to help reduce inflammation and fight nasty free radicals reduces the potential development of cancer, skin damage, heart disease and diabetes. This fibrous fruit also promotes healthy digestion and can help with weight loss.

Plump blackberries are a perfect sweet accompaniment to rich venison meat. Venison supplies an easily absorbed form of iron, so is ideal for pregnant women. It also contains good levels of the energising B vitamins - a standard portion provides 60 per cent of our daily B12 requirement. If you've never tried venison you'll be converted once you've tried this recipe.

• 1 tbsp olive oil
• 2 thick venison steaks, or 4 medallions
• 1 tbsp balsamic vinegar
• 150ml beef stock
• 1 tbsp redcurrant jelly
• 1 garlic clove, crushed
• 85g fresh or frozen blackberries

1. Heat the oil in a frying pan, cook the venison for 5 minutes, then turn over

    and cook for 3-5 minutes more, dependingon how rare you like it and the 

    thickness of the meat (cook for 506 minutes on each side for well done.)

    Remove the meat from the pan and set aside to rest.

2. Add the balsamic vinegar to the pan, then pour in the stock, redcurrant

    jelly and garlic. Stir over quite a high heat to blend everything together.

    Add blackberries and continue coooking until they soften. Pour over the

    venison on warmed plates.

3. Serve with celeriac mash and steamed broccoli. To make the mash, thickly

    peel and chop a small celeriac, then boil with 3 small potatoes. Drain when

    tender and mash with butter and plenty of seasoning.