SEASONAL RECIPES

A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT


The Heady days of summer

The crickets felt it was their duty to warn everybody that summertime cannot last for ever. Even on the most beautiful days in the whole year – the days when summer is changing into autumn – the crickets spread the rumor of sadness and change."

―E.B. White, Charlotte's Web

All the more reason to enjoy the wonderful bounty of fresh fruit and vegetables.

2 Summer Dressings

Courgette herb dressing
1 courgette, chopped
1 tablespoon lemon juice
2 tablespoons olive oil
1 tablespoon chopped parsley

1 tablespoon chopped oregano
1 teaspoon chopped thyme
½ teaspoon sea salt

Blitz until smooth & creamy.













Miso dressing
1 heaped teaspoon dark miso paste
handful of chopped parsley

2 tablespoons snipped chives
2 tablespoons water
2 tablespoons olive oil
1 teaspoon meaux mustard



Whisk all ingredients well together



Fattoush
Serves 4-6

500g tomatoes

8 spring onions

1 cucumber

2 heads romaine lettuce

1 large bunch flat-leaf parsley chopped

1 handful of mint leaves torn

30 ml lemon juice

100 ml olive oil

salt and pepper

4 pitta breads

2 teaspoons sumac powder











Cut the tomatoes into small chunks, finely slice the spring onions, roughly chop the cucumber, shred the lettuce and combine altogether in a bowl. Mix in the parsley & mint. Combine the lemon and olive oil, season well with salt and pepper and mix into the salad.

Toast the pitta breads until lightly golden. When cool, tear into pieces and combine with the salad. Spoon into a serving dish and sprinkle over the sumac..




RED PEPPER & FETA DIP

3 red peppers, halved and deseeded

4 tablespoons olive oil

200g packet feta cheese, crumbled

1 tablespoon freshly chopped thyme

pinch chili flakes

salt and freshly ground black pepper

set oven to 220C/425F/gas mark 7












Rub a little oil over the peppers and place cut side down on a baking tray and roast in a preheated oven for about 15 minutes or until the skins start to char. Remove the peppers from the oven and immediately pop into a bowl and cover with a plate to seal in the steam leave the peppers to cool.

Peel off the skin then roughly chop the flesh and put into a food processor with the remaining ingredients and whiz until smooth. Spoon into dish.



BEAN SALAD

Serves 6

4 handfuls green French beans, stalk end cut off

2 handfuls of yellow wax beans, stalk end cut off

2 handfuls sprouted mung beans

2 handfuls of mange tout, stalk end cut off

12 stoned black olives

2 teaspoons French mustard

3 tablespoons apple cider vinegar

6 tablespoons extra virgin olive oil

2 teaspoons chopped thyme

1 clove garlic finely chopped

1 medium shallot, peeled and finely chopped

sea salt

freshly ground black pepper









Bring a pan of water to the boil, add the green and yellow beans, cover and cook for 3 minutes, strain and plunge the beans into cold water. Leave to cool then drain and place in a bowl. Finely shred the mange tout and add to the bowl along with the mung beans and black olives. Whisk the mustard, vinegar, olive oil and thyme together. Stir in the garlic and shallot and season well with salt and pepper. Pour over the bean mixture, mix well and pile into a serving dish..


SUMMER VEGETABLE PAELLA


Serves 6

2 onions, diced

4 cloves garlic, finely chopped

2 red peppers, seeded, cut into 1cm dice

2 yellow peppers, seeded, cut into 1cm dice

4 tablespoons olive oil

2 tablespoons golden marjoram chopped

750g tomatoes, blanched, skinned & roughly chopped

3 courgettes, halved & cut in slices on the diagonal

handful arame seaweed soaked for 15 minutes

1 tablespoon caper berries

20 stoned black olives

350g saffron basmati pilaff

900g broad beans, shelled, blanched & skinned

handful mange tout cut in half lengthways

handful chopped parsley

salt & pepper

200ml oatly crème fraiche flavoured to taste with garlic & chilli











Gently cook the onions, garlic & peppers in the olive oil for 5 mins, add the marjoram & tomatoes. Cook for 10 minutes. Add the courgettes and cook for 5 more minutes. Drain the arame and add along with the caper berries & olives. Add the pilaff, broad beans & mange tout. Mix together and heat through well. Stir in the parsley and season well. Divide between 6 plates and serve with the garlic chilli cream.


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.


Serves 4

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


Serves 4-6

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.

PREVIOUS RECIPES

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.

Pumpkin Recipes

Pick me up juices

Packed Lunch Ideas

Harvest Celebration

KEEP LOOKING

We update our recipes regularly so check back to see what's new in our seasonal recipe book.