A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT
In celebration of seasonal harvest
Late autumn and early winter produce is versatile & full of flavour.
Celeriac soup with cider serves 4
450g celeriac, peeled and chopped
1 large potato, peeled and chopped
1 onion, peeled & chopped
1 litre vegetable stock
salt and pepper
2 apples, peeled and diced
Put the vegetables into a soup pan with the stock and simmer gently until tender, about 35 minutes.
Gently cook the diced apples in the butter. When they begin to colour, tip on the Calvados and reduce slightly and put to one side.
Blitz the vegetables in a blender, return to the pan with the cider, warm through. Taste & season with salt & pepper as necessary
Divide between serving bowls. Put a spoonful of apple mixture in the middle of each & serve.
mulling it over
Mulled apple juice
serves 3 - 4
1 litre apple juice
1 cinnamon stick (broken in 2)
1 knob of fresh ginger in slices
1 bay leaf
1 teaspoon honey
Place all the ingredients into a stainless steel pan and bring gently to the boil.
Simmer for 5 minutes.
Remove from the heat and leave covered to infuse for 1 hour.
Reheat, strain and serve in glasses or mugs with a cinnamon stick
(a splash of brandy before serving adds a bit of extra warmth!)
BRING ON THE BEANS
Borlotti bean stew
serves 4 – 6
2 tablespoons olive oil
2 onions, peeled & chopped
2 carrots peeled & chopped
3 cloves garlic finely diced
1 small chili finely diced
1 teaspoon ground cumin
750ml tomato passatta
600g shelled weight borlotti beans
handful chopped parsley
teaspoon chopped thyme leaves
1l vegetable stock.
200g kale hard stem removed & shredded
zest of 1 lemon
Sea salt & black pepper
Using a large pan, that has a lid, gently cook the onions, carrots and garlic with the olive oil for about 10 minutes until soft, then stir in the chili & cumin and continue cooking for a further 2 minutes.
Tip in the tomato passatta add the borlotti beans and herbs, cover & bring to the boil. Lower the heat and simmer gently for 45 minutes - 1 hour either on the back of the stove or in the oven.
Once the beans are tender stir in the kale and cook for a further 10 minutes. Season to taste with lemon zest, salt & pepper before serving with chunks of warm bread.
VEG WITH VIGOUR
Autumn vegetable stew
1 sweet potato
2 red onions
2 tablespoons olive oil
splash of tamari
1 x 400 g tin chopped plum tomatoes
1 tablespoon tomato purée
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
small bunch chopped parsley
1 fresh bay leaf
500 ml vegetable stock
oven 200ºC/gas 6.
Peel and chop all the vegetables and place on a roasting tray, then toss in 2 tablespoons of oil, and a splash of tamari, along with a pinch of sea salt and black pepper. Roast for about 35 minutes or until the vegetables are just cooked.
In a large pan bring the tomatoes, tomato puree , herbs and stock to the boil, then reduce the heat and simmer for 15 minutes. Remove the veg from the oven stir them into the sauce and simmer for another 5 minutes.
Serve with rice, cous cous, barley or what ever takes your fancy.
Roast tomato, garlic & lentil dahl
1 large head of garlic brushed with olive oil
1.5 litres vegetable stock
900g fresh tomatoes rubbed with a little olive oil
1 medium red onion diced
2 carrots diced
1 yellow pepper diced
1 stick celery finely sliced
1 tablespoon olive oil
175g brown lentils
Roast the tomatoes in the oven until golden. Roast the head of garlic in the oven for 30 minutes. Squeeze the garlic out of its skin and blitz the tomatoes & garlic together. Gently cook the onion, carrot, pepper and celery in the oil with a little water when soft and the water has evaporated add the lentils. Cook gently for 30-40 minutes until the lentils are tender. Stir in the tomatoes, warm through and serve.
Warming parsnip soup
2 tablespoons olive oil
1 onion peeled & chopped
3 medium parsnips peeled and chopped
1 garlic clove finely chopped
a thumb of ginger peeled & grated
1 small chili finely chopped (flick out the seeds for less heat)
a handful of coriander roughly chopped
zest & juice of 1 lime
1 litre vegetable stock
sea salt & black pepper
Place the onions and parsnips in a large pan with the olive oil and cook gently over a low heat for 10 mins.
Add the garlic, ginger, chili, coriander and lime zest to the veg. Pour in the stock, cover and bring to the boil. Simmer for 15 mins. Blitz until smooth in a blender, season to taste with lime juice, salt & pepper and serve
Foods that support a strong immune system
Our immune system depends on many nutrients to work effectively and the ideal immune-boosting diet is really no different from the ideal everyday diet but if you are a bit-off track at the moment here are a few pointers.
The thymus gland produces hormones responsible for immune activity and special white blood cells called T cells, which destroy infected cells. T cell activity and the production of antibodies depend on vitamin B6. Spinach, turnip greens, leeks, cauliflower, broccoli, brussel sprouts and shiitake mushroom, all in season at the moment, are a good source of vitamin B6 as are whole grains.
Vitamin C intake is essential to immune function. Vitamin C helps immune cells to mature and improves the performance of antibodies and macrophage. Citrus fruits, cauliflower, broccoli and kale are good sources and all abundant at the moment. Other good sources are strawberries, blueberries and raspberries in the summer and rosehip, elderberries and blackberries in the autumn. Preserve these fruits to have in the Winter months. Vitamin C along with vitamins A & E and zinc & selenium are important anti-oxidant nutrients – they disarm the free radicals which invaders produce.
Eat fresh green leaves every day. The chlorophyll in green leaves supports our immune system by combating unhealthy colonies of bacteria, yeasts & fungi in the body and reduces inflammation.
Good bacterial balance in the gut is important for immune function. Eat plenty of lactic ferments like sauerkraut and kefir.
If you work inside all day you are probably not getting enough sun. When we lack vitamin D our immune systems are vulnerable to bacteria and viruses. Eggs, yogurt, shiitake mushroomsare good sources as well as fatty fish – herrings, sardines, mackerel, wild salmon.
Garlic is a wonderful antibacterial, antiviral and antifungal and turmeric, ginger and cinnamon are powerful spices to add to your immune boosting diet.
Eat plenty of good fat, cold pressed olive oil and organic butter are both beneficial. Fresh seeds and nuts are rich in essential fatty acids as well as vitamin E, zinc and protein. Cooking with poly unsaturated oils creates toxic trans-fatty acids and exposure to air creates rancidity. Altered oils of this nature suppress the immune system.
Make certain you eat three meals a day. If you are battling adrenal fatigue, diabetes, weight issues, hormone or blood sugar problems you may need to eat 5 smaller meals. If all your commitments allow try to take a few early nights and allow your body to rest and restore. Never underestimate the positive effect to the immune system from having a good 8 hours sleep!
Baked mackerel fillet with green leaf salad and a citrus-chilli dressing
4 mackerel fillets 2 tablespoons olive oil juice and zest of half a lemon 1 clove garlic finely chopped Selection of green leaves (watercress, mizuna, lamb's lettuce, mint, fennel, flat leaf parsley). Dressing: 2 tablespoons orange juice, 1 tablespoon lime juice, 4 tablespoons olive oil, 1 small chilli seeded and chopped, salt and pepper.
Mix the olive oil, garlic and lemon together. Place the mackerel fillets in an oiled baking dish and pour over the marinade, leave for 15 minutes. Pick over the leaves and divide between 4 plates.
Blend all the dressing ingredients together in a processor.
Bake the fish in a moderate to hot oven, 180 degrees celcius, for 12 minutes. Place a fillet on top of the leaves on each plate and spoon over the dressing.
Chunky vegetable and white bean soup
A diet rich in vegetables and pulses supports the immune system. 1 tablespoon olive oil 1 onion chopped 4 garlic cloves chopped 1 carrot peeled and diced 2 sticks celery diced 1 leek trimmed, washed and cut into slices 1 turnip peeled and diced 1 tsp tomato puree 1 litre vegetable stock 400g tin of haricots beans 1 head of broccoli florets large handful finely shredded spinach handful of chopped parsley
Cook the onion and garlic in the olive oil until tender
Add the carrot, celery, leek and turnip and cook for a further 2 minutes
Stir in the tomato puree, add the stock, bring to the boil and simmer gently for 20 minutes.
Add the haricots beans and cook for a further 10 minutes.
Add the broccoli and the spinach, cook for a further 2 minutes, stir in the parsley, season and serve.
We update our recipes regularly and so have a huge archive of previous collections for you to enjoy. Have a look at some of our old favourites.
Pick me up juices
Packed Lunch Ideas
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