A FANTASTIC SELECTION OF RECIPES & IMAGES BY DAPHNE LAMBERT
APPETISING RECIPES FOR AUTUMN
“Use what you have, use what the world gives you. Use the first day of fall: bright flame before winter's deadness; harvest; orange, gold, amber; cool nights and the smell of fire.
serves 4 - 6
900g King Edward potatoes
4 tablespoons olive oil
salt & pepper
3 tablespoons pesto
3 roasted red peppers, sliced
12 cherry tomatoes,
salt & pepper
25g pine kernels
25gflat leaf parsley
8" (20cm) oiled flan ring on oiled baking tray
Boil potatoes in their skins, drain, peel, mash and add the oil, egg, salt and pepper. Press the mixture in to the oiled flan ring and bake for 20 minutes. Remove from the oven and increase the heat to 200°C. Spread the pesto over, cover with the red peppers and then cherry tomatoes cut in half. Sprinkle with olive oil and season with the salt and pepper. Bake for a further 15 minutes, serve sprinkled with pine kernels and flat leaf parsley. Serve cut into wedges.
serves 4 -6
3 tablespoons fine wholemeal flour
3 tablespoons brown sugar
3 large eggs
1 tablespoon walnut oil
1 tablespoon dark rum
knob of butter
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.
Pear & kale smoothie
2 handfuls of kale, hard stalks removed and roughly chopped
1 pear, quartered, cored and chopped
200 ml kefir
juice of half a lemon
half a thumb-sized piece of fresh ginger grated
Blitz all the ingredients together until smooth. Pour into a glass and drink.
Jerusalem artichoke soup with tamari walnuts
2 tablespoons olive oil
1k Jerusalem artichokes, peeled and chopped
150g potato, peeled and chopped
1 white onion, peeled & diced
2 garlic cloves, finely diced
1.25 litres vegetable stock
salt & pepper
1 handful walnut halves, roughly broken
1 teaspoon olive oil
1 teaspoon tamari.
In a medium sized pan gently cook the vegetables in the olive oil until they begin to soften. Add the stock, bring to a boil, then lower the heat and simmer, covered, for 30 minutes. Remove from the heat & cool slightly.
Blitz the soup in a processor until smooth return to the pan, season as necessary.
Toss the walnuts in the olive oil & tamari. Tip into a fry pan and cook until they begin to colour.
Heat the soup, divide between 4 bowls and top with the walnuts.
For the ferment
150g white flour
120ml warm water
20g fresh yeast
For the dough
350g wholemeal flour
1 teaspoon sea salt
1 tablespoon chopped fresh rosemary
4 tablespoons olive oil + extra oil
Combine the ingredients for the ferment and leave in a warm place covered for 1 hour.
Combine the dough ingredients in a bowl and stir in the ferment and enough water to make a soft dough, leave for ten minutes. Lightly oil a work surface and gently knead the dough for 1 minute. Return to the cleaned and lightly oiled bowl and leave for ten minutes, repeat twice, then leave for 1 hour.
Heat the oven 350º F/ 175 C/gas 4.
Lightly flour a table and roll the dough out into a large rectangle about 8” wide, cut thin strips across the width of the dough, then roll and elongate each strip to 12”, place on an oiled baking tray and bake for about ½ hour until golden brown, remove and cool on rack.
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
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