A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT
FULL FLAVOUR FOR THE WINTER SEASON
"I prefer winter and fall when you feel the bone structure of the landscape. Something waits beneath it, the whole story doesn't show" Andrew Wyeth.
Winter breakfasts to start your day well
Buckwheat, not a grain as its name suggests, contains rutin which keeps the circulation moving so can stop cold hands and feet in winter!
handful of sprouted buckwheat
1 dessertspoon pumpkin seeds
1 dessertspoon sunflower seeds
1 dessertspoon ground linseed
110ml oat milk
1 dessertspoon maple syrup
1 apple cored & diced
1 tablespoon shelled hemp seeds
Place the sprouted buckwheat, linseed, pumpkin, & sunflower seeds in a bowl with the maple syrup, pour over the oat milk and leave overnight.
The next morning add the apple and serve topped with hemp seed
Quinoa is an excellent source of plant based protein
500ml full fat milk
½ teaspoon vanilla essence
1 teaspoon cinnamon
50g sunflower seeds
2 tablespoons dried berries- sour cherries or blueberries work really well
2 tablespoons shelled hemp seeds
Combine the quinoa, milk, cinnamon & vanilla in a medium sauce pan. Bring to the boil , cover and reduce to a very low heat. After 10 minutes stir and check the liquid and if most has been absorbed, remove from the heat,.Leave the lid on the pan and allow to rest for 5 minutes to absorb any remaining milk. Stir in walnuts, sunflower seeds and berries, divide between 4 bowls and top with the hemp nuggets
Shiitake mushrooms with rosemary, wilted greens and sourdough rye toast
Shiitake contain the phyto nutrient lentinan which supports the immune system
150g fresh shiitake mushrooms
1 sprig of rosemary finely chopped
2 handfuls of greens, spinach, watercress, chard, oriental salad leaves
splash of tamari
salt and pepper
2 slices sourdough rye toast
Cut the mushrooms into thick slices and cook in a little olive oil over a medium heat for 4 minutes, stir in the rosemary then add the greens and allow them to wilt, add the tamari, season and serve on a slice of rye toast with a little extra olive oil.
Potato & spinach frittata
Tasty breakfast and any leftovers make good lunchbox food.
1 large cooked potato diced
350g spinach stems removed and finely shredded
2 cloves garlic crushed
50g hard cheese grated
sprig of rosemary finely chopped
salt and pepper
1 tablespoon olive oil
Wilt the spinach in the olive oil, stir in the crushed garlic, rosemary and season well. In a bowl mix the spinach, potato and cheese. Beat the eggs and stir into the spinach and potato mixture. Melt the butter in a sauté pan and when foaming pour in the egg mixture. Cook over a low heat for a couple of minutes or until the sides begin to set. Transfer to the oven or pop under the grill and cook until set and golden
serves 4 generously
If you don’t eat fish you could mix the rice and eggs with cooked lentils or peas instead
1 white onion finely chopped
1 tsp ground coriander
1 tsp ground turmeric
2 tsp curry powder
250g brown basmati rice
300g smoked haddock fillet
2 bay leaves
4 peeled hard boiled eggs
handful chopped parsley
Melt the butter in a medium lidded pan add the onion & gently cook until soft. Add the coriander, turmeric and curry powder and cook for 2 minutes. Stir in the rice and cover with 500ml water, bring to the boil, reduce to a simmer and cook covered for 40 minutes. Take off the heat and leave to stand covered for 10 minutes.
Pop the smoked haddock in a shallow lidded pan with the milk and bay leaves and poach gently until the flesh flakes around 10 minutes. Lift the haddock onto a plate, remove any skin and flake into bite size pieces.
Cut each egg into 4, then gently mix with the rice & haddock. Stir in the parsley, season if necessary and serve
This is a winner for a long convivial family Sunday breakfast or brunch. The beans will sit happily in the fridge for a couple of days, then all that needs to happen is to arrange the potato slices on top and pop in the oven.
400g dried haricot or cannellini beans
4 tablespoons olive oil
2 red onions, finely chopped
4 celery sticks chopped
4 cloves garlic chopped
4 carrots chopped
400g tin chopped tomatoes
1 piece of wakame seaweed
2 bay leaves
1 tablespoon chopped thyme
6 sage leaves finely chopped
500g of winter squash, peeled, seeded and cut into chunks 1 teaspoon cumin
1 tablespoon seed mustard
1 tablespoon tamari
1 large baking potato
extra olive oil
salt & black pepper
Soak the beans over night, drain, cover with cold water and bring to the boil. Simmer for 10 minutes, cover tightly and set aside.
Gently cook the onions, celery, garlic and carrots in 3 tablespoons of olive oil until soft, add the tomatoes, wakame and herbs.
Drain the beans reserving the liquid and stir into the tomato mixture adding enough of the reserved liquid to make sure the beans are completely immersed in the liquid. Simmer gently for an hour. Toss the squash in 1 tablespoon of olive oil season with cumin, salt and black pepper and roast until tender and crisp.
When the beans are cooked stir in the mustard seed, butternut squash adding liquid as necessary to make the beans really moist, turn into a baking dish, cool and refrigerate.
Next day, finely slice the potato, season and rub with olive oil. Arrange overlapping on top of the beans and bake in a moderately hot oven for 45 minutes until golden brown.
I love these, if you make them with different coloured rice & fillings they look really festive– easy party food
6 sheets of toasted nori
12 tablespoons brown rice cooked until sticky
1 tablespoon each of mirin and brown rice vinegar
2 carrots, cut into fine matchsticks
2 small courgettes, cut into fine matchsticks
1 tablespoon tamari
sunflower seed sprouts
1 tablespoon each grated ginger and horseradish
umeboshi plums cut into small pieces
Fork the mirin & brown rice vinegar through the rice.
Place a sheet of nori onto a piece of greaseproof paper (or a bamboo sushi mat if you have one) with the shorter side facing you. Cover thinly with rice, spreading to the side edge but leaving 4cm at the top and around a centimeter at the bottom. Lay the matchstick vegetables on top of the rice, cover with sunflower seed sprouts, splash with a little tamari and top with grated ginger, horseradish and umeboshi.
Carefully roll up the nori until a tight cylinder is formed, and leave wrapped up in greaseproof paper until ready to serve.
Gently unwrap the sushi and cut each roll into 5 pieces.
A warming treat after a family walk, the spicy sweet aroma of baking will fill the house
makes around 12 muffins
350g spelt flour
1 tblsp baking powder
50g rapadura sugar
½ tsp cinnamon ¼ tsp nutmeg
1 egg - beaten
Put all the dry ingredients into a bowl.
Gently melt the butter, cool slightly then pour onto the dry ingredients, add the egg, yogurt and mincemeat gently mix together taking care not to over mix. Spoon into paper cases and bake in the preheated oven for 12 – 15 minutes or well risen and golden.
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.
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