A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT
In celebration of seasonal harvest
Autumn produce is versatile & full of flavour.
Pumpkin & kale frittata
350g pumpkin diced
1 onion, chopped
Olive oil & butter
8 kale leaves, finely shredded
salt & pepper
60g High Weald Dairy Ashdown Foresters, grated
Preheat oven to 190 C 375 F no 5
Toss the pumpkin and onion with a little olive oil and roast in a hot oven for 10 minutes. Remove from the oven and stir in the kale, return to the oven for 1 minute to wilt. Beat the eggs in a bowl and stir in the pumpkin mixture. Take a large fry pan and swirl round a little olive oil and butter over a high heat. Pour in the egg mixture and cook until it begins to set at the edge. Transfer to a medium hot oven 190°C and bake for 15 minutes until golden and firm. Serve cut into wedges with a salad
can't beat the beets
Beetroot & pear salad with creamy horseradish dressing
1 shallot finely chopped
salt & pepper
juice and zest of 1 orange
4 tablespoons walnut oil
2 tablespoons olive oil
4 handfuls of frisee or mixed salad leaves
bunch of chives finely snipped
Trim away the beetroot greens. Wash the beetroot well and place in a small oiled baking tray with ½" water, cover and bake until tender, about 45 minutes. Remove and cool.
Mix the shallots, salt, pepper, juice and zest of the orange and the oils together.
When the beetroot are cool peel and cut into wedges.
Peel, quarter and core the pears, cut each quarter in half and cover with half the dressing.
Toss the salad leaves with the remaining dressing and divide between four plates. Arrange the pears and beetroot on top and top with walnuts & chives
be creative with chestnuts
Chestnut, mushroom and apple bake
25g of butter
1 red onion, diced
100g shiitake mushrooms
1 tsp thyme
200g of chestnuts, roast and peeled
2 Bramley apples
200ml of vegetable stock
100g of breadcrumbs
100g of butter
salt & black pepper
Preheat the oven to 180°C/gas mark
Heat a frying pan over a medium heat with 25g of the butter and cook the onions and mushrooms until softened but not coloured. Add the thyme and season with salt and pepper.
Dice the apples and add with the chestnuts to the pan cook for a further 5 minutes then add the stock and bring to the boil
Melt the remaining butter and pour over the breadcrumbs, toss well then add the chestnut mixture
Butter a baking dish and tip in the mixture spreading and pressing into the dish.
Bake for about 40 minutes or until the top is crisp
catch the sprat
Barbecued sprats with tomato salsa
Local caught sprats are particularly good during the autumn months. They are a nutritious, small oily fish that are quick and easy to cook.
Cram as many as you can onto a skewer (5 per person would be about right) and cook on a hot barbecue for 2 minutes each side
8 large tomatoes, quartered, de-seeded and diced 1 small onion, finely chopped 3 mild chillies, finely chopped a bunch of coriander, roughly chopped a good twist of black pepper 1⁄2 tsp sea salt juice of half a lime
Mix all the ingredients together in a bowl and taste. You may need to add a little more salt and/or lime juice.
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.
Blackberry Clafoutis 3 tablespoons fine wholemeal flour 3 tablespoons brown sugar 3 large eggs ½ pint dairy or oat milk 1 tablespoon walnut oil 1 tablespoon dark rum knob of butter 750g blackberries
Butter an 8" ceramic tart mould. Mix the flour, sugar, eggs and milk together to form a smooth batter, stir in the oil and rum. Cover the buttered mould with the blackberries and pour over the batter. Bake the clafoutis for 20 minutes at 190°C and a further 10 minutes at 170°C. The clafoutis should just wobble when you remove it from the oven not be set solid. Remove from the oven and allow to rest for 10 minutes before serving – best served lukewarm, especially good with a dollop of Southdowns Dairy, live, natural yogurt.
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
We update our recipes regularly so check back to see what's new in our seasonal recipe book.
Lewes Food Market
Lewes Local C.I.C.
2 Station Street
Lewes Food Market