A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT
The glorious days of autumn
And all at once, summer collapsed into fall…"Oscar Wilde
Enjoy everything the season has to offer.
chard with curry spices
1 medium onion, finely chopped
thumb size knob of ginger peeled & grated
thumb size knob of turmeric peeled & grated
4 garlic cloves finely chopped
1 red chilli, chopped (taste to see if you want to include the seeds!)
3 tablespoons olive oil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon cayenne pepper
¼ teaspoon ground cardamom
¼ teaspoon ground black pepper
1 tsp sea salt
600g chard, stalks trimmed, blanched, refreshed in cold water and drained
200 ml coconut milk
bunch of fresh coriander chopped
Roughly chop the chard.
Gently cook the onion, garlic, ginger, chili & turmeric in the olive oil. After 2/3 minutes add all the spices cook for a further 2 minutes. Toss in the chard, pour over the coconut milk and cook for 10 minutes. Turn into a serving dish & top with coriander.
FERMENTED CHILLI SAUCE
1.3 kg/3 1b chillies, such as habanero, stalks removed and coarsely chopped
6 garlic cloves, peeled and finely chopped
1 tbsp unrefined cane sugar
2 tsp salt
125 ml/4 fl oz/whey or sauerkraut juice
Place all the ingredients in a food processor and blend to a smooth paste. Fill a glass jar, with the chilli paste, I always use a kilner and leave it loosely covered with a lid or piece of muslin in a warm place for about 1 - 2 weeks. When the ferment finishes funnel the sauce into clean flip-top bottles and store in the refrigerator where it will last for up to 3 months.
SPICY POTATO WEDGES
Serves 4 - 6
6 medium sized potatoes scrubbed and cut into wedges
2 tablespoons chilli sauce
1 tablespoon nutritional yeast flakes
4 tablespoons olive oil
1½ tsp smoked paprika
2 cloves garlic - crushed
2 tsp maple syrup
¾ tsp sea salt
¼ tsp freshly ground black pepper
Whisk all the ingredients, except the potatoes, together until smooth.
Toss the potato wedges in the marinade and leave to rest for about an hour.
Heat the oven to 200° C / 375°F/gas 6. Spread the potatoes out on a baking tray and roast on until golden.
350g peeled and roast Jerusalem artichoke
2 tablespoons tahini
3 cloves garlic crushed
juice and zest of 2 lemons
black pepper & salt
Blend the cooked artichokes to a smooth consistency add the remaining ingredients and blend adding water if necessary until you have a smooth cream.
1 tablespoon strong white flour
3 tablespoons warm water
1 teaspoon salt
350g spelt flour
2 tablespoon olive oil
approx 275ml yogurt
1 tablespoon nigella seeds
2 tablespoons milk
Mix the yeast, white flour & water together cover and leave for 20 minutes.
Put the spelt flour and salt into a bowl, add the yeast mixture and enough yogurt to form a soft dough. Knead for ten minutes. Put the dough in a large, deep bowl and cover with a plate. Leave to rise for an hour, until doubled in size. Divide the dough into 6 and roll each into an oval, lay them on a floured baking tray, cover with a tea towel and leave to rise for about fifteen minutes. Gently brush the surface of each flatbread with the milk and scatter over nigella seeds. Bake for 15-20minutes in a hot oven until golden brown, brushing the bread again with milk after five minutes.
BORLOTTI BEANS WITH GINGER & GARLIC
250g freshly shelled borlotti beans (shelled weight)
1 bay leaf
½ teaspoon sea salt
2 tablespoons olive oil
2 green chillies, seeded & very finely shredded
1 tablespoon grated ginger
2 cloves garlic, finely chopped
small bunch of coriander, chopped
salt & pepper
In a saucepan, cover the borlotti beans with cold water add the bay leaf and bring to the boil. Cover and simmer gently for about 10 minutes add the salt and cook a further 20 minutes or until the beans are tender. Strain the beans, pick out the bay leaf & set aside.
Cook the chillies, ginger and garlic gently in the olive oil for 3 minutes. Add the beans, warm through, toss in the coriander season & serve
ROAST BEETROOT, PLUM & WALNUT SALAD
500g red beetroot
2 tablespoons olive oil
tablespoon chopped rosemary
sea salt & black peppers
40g chopped walnuts
12 plums, halved & stones removed
1 dessertspoon rapadura sugar
4 handfuls salad leaves
3 tbsp walnut oil
1 tbsp dijon mustard
1 tablespoon apple cider vinegar
Peel beetroot and cut into wedges toss in 1 tablespoon olive oil with the rosemary and season well with salt & black pepper. Arrange the wedges on a baking tray and roast for 20 -25 minutes.
Gently heat the remaining tablespoon of olive oil in a fry pan and add the plums, cooking them over a medium heat until they have softened a little. Add the sugar and cook until the sugar has dissolved and coated the plums caramelising them
Toss the salad leaves, walnuts and plums together.
Make a dressing with the walnut oil, the dijon mustard and apple cider vinegar, season with salt and pepper. Toss half the dressing through the salad and divide between 4 plates.
Top with the beetroot and the remainder of the dressing.
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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