Apples, 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.
Many 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.
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.
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
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
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
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.