April Seasonal Foods

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april1Bananas, Kiwi fruit.

Asparagus, broccoli, jersey royals, kale, lettuce, radishes, rocket, rosemary, spinach, spring onions, watercress, wild garlic.

Cockles, crab, cod, John Dory, salmon, sea bass, sea trout, spring lamb.

Focus on Watercress….

watercressWatercress is an especially nutritious salad leaf that is packed with beneficial vitamins, minerals and phytochemicals.   It is a fast growing, semi aquatic plant which is now more widely available in the UK due to an increase in its cultivation. Many say it has a peppery taste and indeed it belongs to the same family as radish, cress, wasabi and mustard.

It is high in Iron, Calcium, Iodine, Manganese and Folic Acid. In terms of vitamins it is a source of Vitamin A, B6, K and notably Vitamin C- it was once a suggested scurvy remedy.

Perhaps less well known is it is also a great Omega 3 EFA source too!

It is claimed to be a great antioxidant source, diuretic, digestive aid and expectorant.

There are also early indications that it may be useful in particular, against Lung cancer.   The source of these claims are due to Watercress containing PEITC- Phenethyl Isothiocyante which can inhibit Angiogenesis.

It certainly packs a punch and is worth incorporating in your salad…

Here’s a quick and easy Green Smoothie which is high in Vitamin C. Kiwis contain more Vitamin C than Oranges and are also in season at the moment.

Easy Vit C Green Smoothie…

25 ml Fresh orange juice- (not from Concentrate and especially not a juice drink!!)

greensmoothie2 Kiwis  – Peeled, chopped

50g Watercress

Squeeze of Lime

Handful of Fresh Mint   – Optional

Throw it all together in the blender and blast for a few minutes until smooth. If you want to make it more filling and low G.I the addition of Oats, Chia seeds or Linseed may be added.

Enjoy x

 

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February Seasonal Foods

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brocolliBanana, blood orange, lemons, pears, pineapple, pomegranate, rhubarb, walnuts.

Brussels sprouts, cabbage, cauliflower, chicory, leeks, parsnips, potatoes, purple sprouting broccoli, spinach, swede, turnip.

Clams, cockles, haddock, hake, John Dory, mussels, oysters, turbot, salmon.

Focus on Cauliflower….

cauliflowerCauliflower is a cruciferous vegetable. All cruciferous veg are great for digestive support. Cauliflower also has a high fibre content and rich in antioxidants. It is a good vitamin C and Vitamin K source as well as Manganese. It is a source of anti-inflammatory glucosinolates/isothiocynates too.

Cauliflower is easily over-cooked so be aware of this before you lose any of the nutritional benefits through over cooking. Also if you suffer from Gout you may want to limit how much Cauliflower you do have as it is a source of Purines.

Chef Kerry’s Indian Spice rub

roasted veg

2 tsp. cumin seeds

2 tsp. coriander seeds

2 tsp. mixed peppercorns

1-2 tsp. dried chillies

Pan roast till browned then blend or crush in a pestle and mortar and use as required.

Chef Kerry did a lovely accompaniment of a selection of winter veg such as parsnips, carrots, broccoli and cauliflower all roasted with this rub on the veg. Delicious.

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January Seasonal Foods

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january seasonal foods and recipes from Ross Holistic NutritionApples, blood orange, clementines, kiwi fruits, lemons, pears, pineapple, rhubarb, satsumas, tangerines and walnuts.

Beetroot, Brussels sprouts, cabbage, carrots, cauliflower, celeriac, celery, kale, leeks, parsnips, potatoes, shallots, squash, swede, turnip.

Clams, cockles, haddock, halibut, john dory, lemon sole, mussels, oysters, plaice, scallops, venison.

Focus on Celery…

Celery is very low in calorie and is a useful weight loss food. In fact it is considered a functional food due to its nutrient profile. It is rich in non-soluble fibre which lends a Thermogenic effect (uses calories to digest it). It is also beneficial on blood cholesterol levels and a diuretic.

It is a source of Antioxidants such as Lutein, Beta-carotene. These confer many benefits including being good for the immune system.

The leaves are a source of Vitamin A, Vitamin C, Riboflavin, Niacin as well as Folic Acid and Vitamin K.

It is rich in Potassium, Sodium, Calcium, Manganese and Magnesium.

celeryBraised Celery.

This is a lovely side dish, which is easy to prepare.

1 bunch of Celery, washed and diced into 4 inch pieces.

½ tsp. Salt.

¼ tsp. Pepper.

2 tbsp. Butter.

225ml. Chicken Stock.

1 tbsp Fresh parsley finely diced.

Place into a large pan. Season with Salt and Pepper and dot the butter on top. Pour the stock over and bring to the boil, then turn the heat down to low and simmer for 30 minutes. Sprinkle with Parsley just before serving.

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December Seasonal Foods

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xmas puddingDecember Seasonal Foods…

Apples, chestnuts, clementines, cranberries, passion fruit, pears, pineapple, pomegranate, satsumas, tangerines, walnuts.

Beetroot, Brussels sprouts, cauliflower, celery, kale, leeks, parsnips, potatoes, pumpkin, red cabbage, swede, turnips.

Brill, clams, duck, goose, haddock, hake, halibut, lemon sole, monk fish, mussels, oysters, pheasant, scallops, sea bass, squid, turbot, turkey.

 

turkeyFocus on Turkey…

Turkey is a low in Saturated Fat, Protein source. 1 Serving provides approx. 65% of your Protein intake.

It is a source of the amino acid Tryptophan which is beneficial for your mood.

It is a source of the mineral Selenium which is important for Thyroid function.

It is a B vitamin source especially B3 and B6.

Grass fed organic Turkey is best as commercially farmed Turkey can be full of antibiotics.

 

Boxing Day Leftover Salad wraps…

turkey salad500g cooked turkey

250g mayonnaise

1 teaspoon paprika

150g dried cranberries

1 large celery stalk diced

3 spring onions diced

Yellow peppers finely diced

75g walnuts

Salt and pepper

Serves up to 12.

Mix all the ingredients together and serve in a wrap made from the leaf of a little gem lettuce, alternatively you can serve in a traditional salad or sandwich or wrap.

 

 

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November Seasonal Foods

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november seaonal foodsApples, chestnuts, cranberries, elderberries, passion fruit, pears, quince, walnuts.

Artichoke, beetroot, butternut squash, celery, kale, leek, parsnips, potatoes, pumpkin, swede, turnips, wild mushrooms.

Brill, crab, goose, haddock, hake, halibut, lemon sole, lobster, monkfish, mussels, oysters, plaice, scallops, sea bass, turbot.

Focus on Butternut Squash…

butternut squashIt wouldn’t be autumn, if we didn’t include Squash somewhere on our seasonal foods list. Butternut Squash has a sweet and nutty taste akin to Pumpkin and is highly versatile. It can be roasted, pureed into soups used in bread and baked goods and mashed.

It is a great source of phytonutrients and fibre. Its seeds can be eaten both raw and roasted and are high in Protein and a source of the mood boosting Amino Acid Tryptophan.

Butternut Squash is a good source of B vitamins, particularly B6, great for Vitamin C and E. It is especially good as a source of Vitamin A and beta-carotene. As for its mineral profile, there are a good range but notably, Manganese, magnesium and Potassium.

TIP: Choose a squash that has a longer neck because the hollowed out part that contains the seeds is contained in the body. By choosing a longer necked one you get more flesh.

Next: to get you started here is one of Chef Kerry’s squash recipes

Enjoy x

Chef Kerry’s Butternut Squash, Chicken and Lentil Curry.

1 lb. Chicken breast – chopped

1 x Onion –chopped

1 x Red Chilli – chopped

1 x Red Pepper-chopped

1 lb. Butternut Squash – chopped

3 1/2oz Red Lentils

1 x tbsp. crushed Garlic

1x tbsp. crushed Ginger

½ lb. chopped Carrots

½ lb. chopped Veg. e.g. (Broccoli, Cauliflower etc.)

3 x tbsp. Curry Powder

2x 400g cans chopped Tomatoes

7 floz Stock

14 oz. Frozen Peas

Fresh chopped Coriander

Salt and Pepper

Method.

Get all the vegetables and Chicken chopped and prepared. Place all ingredients into a large Saucepan except Coriander. Stir well and bring to the boil then turn down to a simmer for 20-25 mins.

Keep Stirring occasionally, add seasoning and continue to cook until lentils and vegetables are cooked through.

Freezes well.

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October Seasonal Foods

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october seasonal foods

Apples, chestnuts, elderberries, figs, grapes, pears, tomatoes and walnuts.

Aubergine, beetroot, broccoli, butter nut squash, carrots, celery, kale, leeks, marrow, mushrooms, onions, potatoes, pumpkin, rocket, swede, turnips, watercress.

Autumn lamb, brill, clams, duck, goose, haddock, halibut, lobster, monkfish, mussels, scallops, squid, oysters, venison.

Focus on Beetroot…

beetrootBeetroot has many benefits and is worth including in your diet. It is packed full of vitamins and minerals. A brief over- view of just some of these is as follows;

Good source of Potassium, Magnesium, Iron and Vitamins A, B6, C and Folic Acid.

It is high in Nitrates which can play a part in reducing blood pressure. The Nitrates also have been found in studies to confer positive effects which may have the potential to limit the progression of dementia, in tandem with the Folic Acid.

It is an Antioxidant source, it contains Betacyanin which gives Beetroot its colour.

It also contains the mineral Silica which is helpful for the body to utilise Calcium properly.

It contains both Carotenoids and Flavonoids which have an effect on LDL Cholesterol levels, by preventing a build- up in the arteries.

It is a fibre source, it is very low calorie and is also low G.I. which is great for blood sugar levels.

Chef Kerry’s Beetroot and Chocolate muffins…

This is a great recipe from Chef Kerry that uses the natural sweetness from the Beetroot and Apple juice and less reliant on large amounts of sugar. It is a great way to sneak vegetables into your child even if they are having a treat!

225g Beetroot

75g Cocoa Powder

175g Plain flour

2tsp. Baking Powder

225g Sugar

3 Eggs

3 ½ floz Oil

“ “ Apple juice.

Pre heat Oven to 180 c©/ Gas 4.

Wrap the beetroot loosely in foil and bake for about 30 minutes. Take out and set aside to cool. Peel and chop roughly.

Turn oven up to 200 c©/ Gas 6.

Sift flour, Cocoa and baking powder and sugar into a bowl.

Put eggs, beetroot, oil and apple juice into a blender and blitz until smooth.

Add beetroot puree to the dry mix and mix together well.

Divide into a muffin tray and bake for 20-25 minutes.

Also Freezes well.

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September Seasonal Foods

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september seasonal foodsApples, blackberries, figs, grapes, melons, nectarines, peaches, pears, tomatoes, walnuts.

Aubergine, beetroot, broccoli, Butternut Squash, Carrots, Celery , Courgette, Garlic, Kale, Onion, Pepper, Potatoes, radishes, Sweetcorn.

Brown Trout, Crab, Cod, Herring, lemon Sole, Lobster, Monkfish, Salmon, Scallops, Squid. Lamb and venison.

 

Focus on Blackberries…

 

As the summer draws to an end and autumn kicks in with its longer nights and cooler days, good Nutrition is as important as ever. This needn’t be a hard task though. Eating seasonably is a great way to vary the diet and to get all the Vitamins and Minerals required to keep our Immune systems on top form.

focus on berriesMany fruits and vegetables are in season right now but this article will focus one just one- the humble Blackberry. The Blackberry is renowned for its health-giving benefits for the Immune system and by some it is classed as a Super food.

It is a berry that is composed of drupelets – the small individual berries which are complete with their own seed and skin. This makes the Blackberry a high source of Fibre and it is one of the highest sources of fibre from a plant.

 

Blackberry Facts.

1 cup contains ⅟₂ RDA of Vitamin C.

1 cup equals 30% RDA of Fibre (helps digestion and slows blood sugar spikes).

1 cup contains 36% RDA of Vitamin K (helps blood clotting and Calcium absorption).

Low in Kcals and Fat.

High in Pectin (helps digestion).

 

It contains Anthocyanins which give it the dark purple colour; this is an Antioxidant and may be helpful for inflammation.

It has high levels of Phenolic Acids which are Antioxidant compounds which can have anti-carcinogenic properties. The Blackberry has been given an ORAC rating (Oxygen Radical Absorbency Capacity) of 5350 per 100g –Placing it near the top of the scale of ORAC fruits.

Ellagic Acid is another Antioxidant , that can help protect UV damage to the skin and may aid in the healing of skin damage, wounds or some trials suggest have an effect on lessening wrinkles.

Finally Phytoestrogen. This is a plant Estrogen which can benefit women with PMS or Menopausal symptoms.

 

There is a lot of antioxidant power in those little berries. You can get them in the Supermarkets right now, but nothing beats the taste of Wild Blackberries – also known as Brambles.

You can find them growing locally in hedgerows, meadows, wood and wastelands too as they are adept at growing in poor soil.

  • Avoid eating and picking from busy roadsides or heavily polluted areas.
  • Look for plump, dark coloured fruit that is not too squishy.
  • Keep in a cool dark place and eat within 2 days
  • They freeze well too, pop into a single layer tray to freeze individually before freezing in a container or bag.
  • Use in recipes, eat on their own or make into a jam.

 

Enjoy x.

 

 

For advice on local produce, suppliers or how to grow your own see www.reapscotland.org.uk

 

Chef Kerry’s Spiced Venison Steaks with a Bramble and Shallot Compote.

 

4 x Venison Steaks

(Mix together)

½ tsp. ground Cumin

½ tsp. ground Cinnamon

½ tsp. ground Ginger

½ tsp. ground Black pepper

6 tbsp Port

2 tsp. Red Wine Vinegar.

 

For the Compote.

12 oz. Shallots peeled and halved lengthways

1 oz. butter

10 floz Red Wine

1 tbsp. Sugar

250g Blackberries.

 

Lightly score the venison steaks and rub in the mixed spices and marinate OVERNIGHT.

For the compote, put the shallots, butter, wine and sugar into a lidded pan and cook slowly for approx. 30 mins. Until shallots are tender. Then add the berries and cook for a few minutes more then set aside.

Take your marinated venison and fry for a few minutes each side to seal then transfer to the oven to keep warm.

Then in your venison pan add the port, vinegar and reduce. Once they have reduced add your compote and warm. Take the venison out and serve with your compote, leaving the venison in longer if you prefer well done.

 

Moroccan Lamb Tagine

2 tbsp. coconut oil/butter/lard

2 onions diced

1kg boneless leg of lamb chopped into casserole sized pieces

4 garlic cloves

150g pitted black olives

400g can of chickpeas drained and rinsed

Handful of pitted dates250 ml Pomegranate juice

250ml stock (chicken or beef)

1 tsp. powdered cumin

1tsp ginger

1tsp turmeric

½ tsp. cinnamon

Sea salt and pepper to season.

  • Preheat oven to 150⁰c /300⁰f/gas mark 2
  • Heat oil/butter/lard in casserole dish and fry onion and spices for a minute. Add the lamb and stir until lightly golden. Add the rest of the ingredients and stir
  • Bring to the boil then place the casserole to the oven. Cook for 2 hrs. or until lamb is tender. Serves 8.

 

Calories 311 kcal.

 

 

 

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August Seasonal Foods

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august seasonal foodsApricots, blackberries, blueberries, kiwi, loganberries, melons, nectarines, peaches, raspberries, red currants, tomatoes.
Aubergines, basil, beetroots, broccoli, carrots, courgettes, cucumber, French beans, mange tout, onions, peas, potatoes, radishes, rocket runner beans, watercress.
Crab, crayfish, cod, dover sole, grey mullet, haddock, halibut, herring, lamb, lemon sole, lobster, monkfish, plaice, salmon, sardines, sea bass, scallops, squid.

radishesFocus on radishes.

Radish is a root vegetable. There are many varieties available which differ in colour and in size. They can range from white to purple to red, from small to the large Asian type which is white and mild in flavour. Summer Radishes can mature quickly – in a few weeks.
Radishes are a good source of Vitamin C, Folic Acid, Potassium also Riboflavin, Mg, Copper and calcium.
The Japanese often include Radish in their cuisine, pairing it with in dishes with Wasabi (Japanese Horse Radish) for a hot and crunchy flavour. A popular canapé combines these ingredients with some rare beef rolls (grass fed beef of course).

Japanese Beef and Horseradish Rolls.

A medium-sized Fillet steak (450g)

8 radishes
bunch of watercress/rocket
4 spring onions
black pepper
2 tsp.oil.

Dip.
2cm root ginger
2tbsp sesame oil
40 ml soy sauce

½ tbsp. Horse radish

Season the steak with a small amount of salt and some pepper.
Add some oil to a frying pan, sear the steak but leave it red on the inside. Place to the side and leave to go cool and firm.
Chop the radishes into wedges along with the spring onions.
Meanwhile make the dipping sauce.
Grate some Ginger, Horse radish and combine with some Sesame oil and Soy sauce.
Go back to the steak and slice as thinly as possible.
Place some Radish and Spring Onion and some Watercress/Rocket at the end of a piece of steak and roll it up. Repeat and Season on top of the rolls with cracked black pepper.
Arrange on a plate, add the dipping sauce in a bowl and enjoy!!

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July Seasonal Foods

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Foods that are in season…. July.

Apricots, blackberries, blueberries, gooseberries, kiwi, loganberries, melons, nectarines, peaches, raspberries, redcurrants, strawberries, tomatoes.

Aubergine, beetroot, broad beans, broccoli, cabbage, carrots, courgettes, cucumber, French beans, garlic, lettuce, mange tout, new potatoes, peas, potatoes, radishes, rocket, runner beans, sage, spinach and water cress.

Clams, cod, crab, dover sole, haddock, halibut, herring, lamb, mackerel, monkfish, pike, plaice, rabbit, salmon, sardines, sea bass and scallops.

Focus on Strawberries…

Strawberries are rich in vitamin C. One serving contains about ½ your vitamin C requirements. They are high in the Antioxidants Lutein and Zeathacins which can help prevent cataracts. Ellagic Acid a Phytonutrient helps prevent collagen destruction. They also have an effect on inflammation levels and have known to be good for heart health. They are as well as being beneficial on inflammation levels, are a medium source of Potassium and can help with the reduction of LDL cholesterol.

They are a good fibre source which is a great option for diabetics as fibre slows the release of sugar into the blood stream. It is also a folate source which is necessary for pregnant women.

Warmed Strawberry Crumpets.

Serves 2.

2 crumpets

50g fat free Greek Yoghurt

75g Strawberries, sliced

25g raspberries

25g blueberries

1 pinch of mixed spice powder

1 tsp. runny honey

Toast the crumpet.

Heat a non-stick pan and add the fruit with a sprinkle of spice and cook for a minute only. Toss until the fruit soft but not mushy.

Top the crumpet with the fruit, then the yoghurt and a drizzle of honey or Agave Syrup.

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June Seasonal Foods

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Asparagus, aubergine, beetroot, broad beans, broccoli, carrots, chillies, courgettes, French beans, garlic, mange tout, onions, peas, radishes, rocket, runner beans, spinach tomatoes, turnips watercress.

Apricots, blueberries, cherries, gooseberries, kiwi, peaches, strawberries.

Lamb and woodpigeon.

Cod, crab, haddock, halibut, herring, plaice, prawns, salmon, sardines, scallops, trout and whitebait.

 

Focus on Broad beans…

 

You must eat these quickly as they lose freshness rapidly, eating them raw is especially beneficial and delicious. They are sources of Protein, Fibre, Vit A and C, Vitamin B1 and bB2 Potassium and Iron. They contain Levodopa which the body uses to create Dopamine.

It is high in Carbohydrates and is one of the highest vegetable sources of protein with 8g of Protein per 100g of beans.

 

Focus on Cod…

 

Cod is a cold water fish these- are known to have many health benefits, notably on heart health. It is a low G.I., low fat Protein source with lots of nutritional benefits.

It is a source of Protein, Selenium, Potassium and Choline, Niacin and other B vitamins especially B12 and B6. These B vitamins are implicated in keeping homocysteine levels low as these cause damage to blood vessel walls

The Omega 3 Essential Fatty Acids (EPA and DHA) can help Cardiac function and are anti-inflammatory in nature. Diets high in Omega 3s can have a beneficial effect on Triglyceride levels. Triglycerides are a form of fat within the bloodstream.

Just remember to try and not deep fry your Cod when looking for a healthy option, although the fish itself is good for you; deep frying in oil generates damaging Free Radicals from the heating of the Oil…

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