Eat the Seasons – March – Broccoli
Warm winter salad by Jamie Oliver
• 100g quinoa
• 250g purple sprouting broccoli
• 2 oranges
• 1 tbsp tahini
• 1 tbsp red wine vinegar
• 1 tsp runny honey
• extra virgin olive oil
• 200g mixed-colour kale
• 30g blanched hazelnuts
1. Cook the quinoa according to the packet instructions, then drain.
2. Place a large frying pan or griddle pan over a medium heat.
3. Trim the broccoli and cook for 8 to 10 minutes (in batches if you need to), turning occasionally, until slightly charred.
4. To make a dressing, squeeze the juice of 1 orange into a small bowl. Mix in the tahini, red wine vinegar, honey and 2 tbsp oil, then season to taste and set aside.
5. Remove and discard any hard stalks from the kale, placing the leaves in a large bowl. With your hands, massage in a pinch of salt for 1 minute.
6. Once the broccoli has charred, add to the kale and tip over half the dressing. Add the quinoa and toss together.
7. Put the pan you used to cook the broccoli back over a high heat and toast the hazelnuts until golden, then roughly chop.
8. Add a little more dressing to the salad, toss again, then arrange on a large serving platter.
9. Peel the remaining orange, slice into rounds and scatter over the salad. Tip over the chopped toasted hazelnuts and serve straight away, with any remaining dressing on the side.
Why we should all eat the seasons
A restaurant menu focused on seasonal produce is now super cool, but do you know why it’s important to eat seasonally?
Quite simply, when you eat locally and seasonally you know you are eating the freshest, most abundantly available produce. It is better for everyone – you get the tastiest veg, the local farmer benefits and food miles (the distance our food has to travel from the farm to your fork) decreases so you get to save the environment, too. Another unexp
ected benefit is to reconnect to nature’s seasonal cycle. If you have children, this is especially important as it teaches that food does grow at specific times, a hard concept to grasp when imports from all around the globe ensure that supermarket shelves look the same practically every week of the year.
If you’re wondering when you should start, the answer is: now. A survey in BBC Good Food magazine showed we’re not as good as we think at figuring out what is in season when. Of the 2000 people it asked, 86% claimed it was important to shop seasonally, 78% said they were doing it – and yet only 5% could say when blackberries were at their best.
Tomorrow I’ll give you some ideas on how to know what’s in season.
How Keep Fruits and Vegetables Fresh
Tips to make your fresh produce last longer
You’ve learned 25 ways to get more fruit and veg into your diet… so I thought it would be a good idea to look at some tips for keeping all that newly purchased fruit and veg fresher longer.
This mainly comes down to storage and handling.
For instance, store potatoes, onions and bananas in a cool dry place but not in the refrigerator, but store foods like berries, stone fruits, and greens in the refrigerator.
Some fruits and veg are best stored separately as some foods produce a gas called ethylene as they ripen. This gas can prematurely ripen foods that are sensitive to it. For instance apples should be stored separately from avocadoes and bananas. (However if you have green bananas and want to help them along to ripen, put them in a paper bag with an apple).
Keep your fruit and veg reasonably dry – washing berries and then putting them in the fridge will encourage mold growth. Instead just store them as is and only wash before eating.
And a safety note… don’t store fruit and veg in the same refrigerator bin as raw meats as this could lead to cross contamination with bacteria.
A longer list of tips can be found here:
If you managed to catch all the tips I’ve posted over the past 25 days on how to eat more fruit and veg then good job!
If not (or if you would just like them all in one fantastic guide) then please click here.
We are constantly hearing that we need to get a minimum of 5 portions of fruit and veg into our diet each day for good health and probably more like 10 portions per day for optimal health. But I know from personal experience this can be difficult and you can run out of ideas. I know the tips you’ll find in this guide will help you on your journey to great health and tip 10 might surprise you!
Yours in health,
PS – If you’re serious about improving your health and you need information, guidance and motivation, I warmly invite you to get in touch with me, by clicking here to book a free 20 minute Skype or phone call with me.
Tip 19 of 25
Put avocado in your pudding
A brilliant dinner party treat is an avocado chocolate pudding. I guarantee guests will want to make this at home themselves:
Tip 18 of 25
Bake them in bread
Veggies are marvelous when used in baking. Courgettes in particular seem to do the job above others.
Try this brilliant recipe:
Tip 17 of 25
Not tried cauliflower pizza? You might like it so give it a whirl sometime soon.
Here’s a recipe from the Hemsley sisters:
Another great veg idea for the humble pizza is to spread a layer of pureed spinach on the dough before adding your tomato sauce. Sneaky, right?
Tip 15 of 25
Dish up veggie fries
Sometimes you need something resembling a chip.
Check out this link for some amazingly easy and delicious ways to serve veggies you will never have thought of before