A FANTASTIC SELECTION OF RECIPES BY DAPHNE LAMBERT
In celebration of summer Berries
Nutritious, versatile & full of flavour.
Summer berries are full of antioxidants which help protect our cells from damage. Healthy, vibrant and delicious. Make the most of the seasons berries just as they are or try out one of the following recipes.
Raspberries, strawberries, blueberries and currants - its time to enjoy the dazzling jewels of summer. Berries have always been an important part of the human diet. They are nutritional powerhouses, a rich source of health promoting phytonutrients, minerals and vitamins as well as being packed full of beneficial fibre. Make the most of the seasons abundance, picked ripe and at their nutritional best.
A creamy probiotic drink.
makes 1 -2 glasses
2 tablespoons shelled hemp seeds
300 ml kefir (dairy or almond)
Place everything into a blender and blend well until smooth. Pour into a glass and drink immediately.
Great picnic fare with roast organic chicken drumsticks!
250g strawberries – diced quite small
small bunch coriander – chopped
1 shallot – finely chopped
1 small pepper – finely chopped
juice 1 small lime
good pinch of salt & a couple of twists of black pepper
Mix all the ingredients together, leave to stand for 30 minutes before serving
creme de Cassis
Creme de cassis Make it now in time for winter celebrations
Wash the blackcurrants and place into a large jar pour over the vodka and leave for 4 months in a cool dry place. Tip into the blender, blend and strain (if you do not have a blender mash with a potato masher or fork before pressing through a sieve)
Heat the water add the sugar and stir until you have a syrup. Allow to cool before mixing with the blackcurrant vodka. Decant into bottles, seal tightly and keep in a cool dark place for at least a month before using
Summer Pudding A much loved summer pudding the origins of which date back to the middle of the 19thC
650g mixed ripe soft fruits
100g caster sugar
8 medium-thick slices 1- or 2-day-old wholemeal bread, crusts removed (you may need an extra one or two slices)
1 x 2 pint pudding bowl
Put the sugar and water into a saucepan large enough to hold all the fruit. Slowly bring to the boil and allow the sugar to completely dissolve. Add the fruit and allow to heat through and begin to release their juices, this will only take a few minutes. Remove from the heat. Taste and add more sugar if you like
Cut 3 rounds of bread to fit the bottom, the middle and top of the bowl. Fit the bottom round in the bowl . Divide the remaining bread into suitable pieces and line the sides of the bowl. Ensure that all gaps are filled in.
Pile the fruit into the basin adding a slice of bread at about half way through. When all fruit is in the bowl, cover with the remaining bread and then place a plate, which is just smaller than the circumference of the bowl, on top.
Place the whole thing on another plate, put a weight on top, pop in the fridge and leave for about 12 hours.
Gently loosen the pudding from the side of the bowl and invert onto a serving plate.
Serve with cream, yogurt, ice-cream or whatever you fancy.
Sharp, tangy, refreshing.
125g icing sugar
Put the fruit in a food processor and blitz to a puree. Rub through a sieve to remove the pips and skins, then sift in the icing sugar and stir to dissolve. Tip into a container suitable to freeze making sure the mixture is no more than 6cm deep. Freeze until solid – best to make it the day before you want to eat it. Remove from the freezer and place in the fridge 20 minutes before serving to slightly soften. Scrape the frozen mixture with a fork to create small shavings, pile into glasses and serve immediately.
Raspberry & hemp oil dressing Use to dress your favourite summer leaves
2 tablespoons raspberry apple cider vinegar 6 tablespoons of hemp oil 1 teaspoon runny honey pinch of salt and a couple of twists of black pepper
Whisk everything together and adjust seasoning to taste.
How to make raspberry apple cider vinegar Fill a jar with just picked raspberries, cover with apple cider vinegar and leave to infuse in a cool dark place for a month. Strain and bottle.
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.
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Lewes Local C.I.C.
2 Station Street
Lewes Food Market