Nutty Super-food Salad

It is so much easier to eat healthily in the Summer I find. I actually crave salad, whereas in the Winter I crave stodge. Occasionally I pick up lunch on my way home from work, before I pick up the kids. Unfortunately, in my line of work, your job is to cook other people lunch, not cook or eat your own! Marks and Spencer is probably best for ready-made salads. Although I know that Waitrose also do quite and extensive range. Most of the ones I have tried, may sound nice, but are usually disgusting. They always seem to try just a bit too hard, chucking in any combination of trendy ingredients – black quinoa seeds, Camargue red rice, cranberries, amaranth leaf, black barley -  and the dressings are always really nasty – too much Japanese rice vinegar and Yuzu!. 

The other day I bought a selection of two different salads, both which unannounced contained seaweed!  Surely if you are going to add seaweed to your salad, you would mention it in the name, not just hidden in a long list of ingredients which are far too small to read with human eyes. Well my eyes anyway. I couldn’t work out what this slimy, sort "off-fishy" taste was in my salad. Narrowed it down to the Wakame which was eventually mentioned in the list of 30 ingredients, now that I had been forced to put my reading glasses on. I even like seaweed, on say nori rolls, where it is meant to be, but this was disgusting and both pots of salad ended up in the bin. 

However, I am pleased to say, after much trial and error, I finally found a ready-made salad that I really liked. Marks and Spencer Nutty Superfood Salad. Featuring green beans, peas, broccoli, carrots, black-eyed beans and quinoa plus peanuts, almonds and pistachios, it is absolutely packed with delicious ingredients. It comes two ways, either on its own or served alongside a dollop of cannellini bean hummus and with a soy and ginger dressing. 

It may seem like a lot of ingredients, but it is super easy. Make up a large batch and dress it as required. What is so fab about making it yourself, is you don’t have to skimp on your favourite expensive ingredients, which inevitably the supermarkets always do!

Nutty Super-food Salad

To serve 4

2 Broccoli florets, shredded

1 Handful of peas

100g French beans, cut into 1 inch pieces

1 large carrot, finely chopped

100g spelt (wheatberries, barley or farro) you can buy ready cooked

100g soya beans

200g cooked black eye beans (or another type of bean – haricot, cannallini)

50g quinoa (You can buy ready cooked)

1 tsp. poppy seeds

1 handful pumpkin seeds

1 handful peanuts

1 handful pistachios

1 handful almonds

A little freshly chopped coriander

For the dressing, mix together:

2 tbsp. soy

1 tsp grated ginger

1 tsp sesame

1 tsp honey

Juice ½ lime

½ tsp. chilli paste

Put three pans of water on to boil. In the first add the quinoa. Cook 12-15 minutes until all the quinoa has gone squiggly. Drain well. In the second add the farro, cook for 20-30 minutes until tender. Drain well. In the third pan, add a pinch of salt and then the green beans. When cooked, add the shredded broccoli, bring back to the boil and add the peas and soya beans. Bring back to the boil and drain. Drain well.

Combine the salad ingredients.

Mix the dressing ingredients together and drizzle over each portion or alternatively, toss through the entire lot in a large bowl.

"Radical Lunch" and "Alpha Supper" for Omega 3

 Recently, I rather rashly decided to give up milk. Apart from suffering a week or two of hideously disappointing coffee at breakfast, I noticed no positive results. Alpro Soya can do many things but it just will never make nice coffee. I have often considered cutting out all sorts of other foods from my diet but recently I decided to concentrate not what you could cut out, rather than what I could put in. I decided to concentrate on an "Omega 3 and High Antioxidant Diet."

We all know about good fats and bad and that Omega 3 is super good for you. It lowers cholesterol  and risk of heart disease, it is an effective anti-inflammatory, is good for Arthritis as well as lowering levels of depression and some say that it is good for Eczema too. Think of it as moisturising your body from the inside.

Trouble is we never seem to get enough of it. The changing way that our food is evolving means that foods that used to contain high levels of Omega 3, no longer do. Cattle and chickens must be grass fed, not bulked up on corn and therefore meat, eggs and dairy which also used to contain high levels, no longer does. The same goes for farmed fish which will not contain the high levels of omega 3 as wild. Wild fish is expensive and often unsustainable. I have however found that Wild Alaskan or Pacific Salmon is often available, sustainable, not too expensive and high in Omega 3 and not only is its diet better but having lived wild, it has had to swim harder and it is therefore so much nicer and less fatty than its farmed cousins. 

I then trawled through a few lists of the highest rating foods in Omega 3 and picked my favourites - berries, wild and brown rice, edamame beans, spinach, walnuts and linseeds (also known as flax seeds), all sorts of beans, butternut squash and green vegetables, such as brussels sprouts, kale, spinach and salad greens.

Foods high in Omega 3 are high in antioxidants which neutralize your free radicals - most berries, avocados, apples and lots of other fruits. Some of the richest vegetables sources include artichokes, broccoli, red  and white cabbage, squashes and sweet potatoes. Small red, black, kidney and pinto beans are also high in antioxidants. Many herbs, including cinnamon, cloves, ginger and oregano and other good sources include nuts, such as walnuts, pistachios, pecans, hazelnuts and almonds, green tea, coffee, red wine (hurrah!), pomegranate, oats and dark chocolate (another hurrah!).

Amazingly, I found that I had already posted, just by chance a few recipes in the past which were packed with key ingredients - Chipotle Spiced Sweet Potato and Black Bean Chilli with Guacamole on top, could not be more perfect or how about Baby Spinach, Black Rice, Butter Bean, Broad Bean and Pomegranate Salad.

But I decided to devise a new, simple daily menu to max out on as many of my favourite sources of all this goodness as I could. 

For breakfast I simply added a handful of walnuts and some fresh berries to my Granola Recipe, which I could now enjoy with a proper cup of coffee having thankfully reintroduced the milk. 

For lunch, a "Radical Burritos" and finally for dinner," The Alpha Supper" brimming with Omega 3. And the great thing about this diet is, because you are not actually cutting anything out, you never feel hard done by!

Radical Burritos
Feeds a generous 2
1 small butternut squash, peeled, cut into 1cm cubes 
100 cup uncooked short grain brown rice
Olive oil
1 onion, finely chopped
2 garlic cloves, minced
1 knob of fresh ginger
1 fresh red chilli. finely chopped
sea salt and freshly ground black pepper
2 tsp ground cumin

1 tsp cinnamon
1tbsp. tomato puree
1 red pepper, chopped in 1/2 to 1cms cubesOne can black beans, drained and rinsed

4 tortilla wraps (large or x-large)
1 avocado

handful of baby spinach or lettuce

Fresh coriander

Preheat oven to 180C. Cover the rice with plenty of cold water in a saucepan and a pinch of salt and put on a medium-high heat to cook. It will take about 30-40 minutes and is done when it is tender with no hint of chalkiness. Drain when ready. Meanwhile, toss the squash in olive oil and season well with sea salt and freshly ground black pepper. Roast for 30-45 mins until tender and beginning to caramelise.

In a large, heavy bottomed saucepan over medium-low heat add a good plug of olive oil and the onion. Cook gently without colour for about 5 to 10 minutes. Add the minced garlic, the fresh red chilli, the cumin and cinnamon  Fry for a minute or two. Add the tomato paste and season well with salt and freshly ground black pepper. Fry a minute more before adding the red pepper and the beans. Add a little water and cook all together for about 5 minutes, stirring frequently. Add the cooked rice and check the seasoning. Finally stir in the butternut squash and a good handful of freshly chopped coriander.

Add bean filling to the tortilla with desired a handful of spinach and some freshly sliced avocado.  Wrap and serve. Leftover filling can be reheated the next day.

Alpha Supper

You can easily buy ready made Teriyaki sauce in the shops or make your own. The bought varieties vary massively from the rather healthy Clearspring Organic Teriyaki to much sweeter and stickier varieties such as Waitrose own, which I have to admit to being rather fond of. I like to season the fish with a sprinkle of Togarashi which is a traditional Japanese seven-spice mixture is a blend of red peppers, sansho pepper, roasted orange peel, black and white sesame seeds, seaweed, and ginger. You can find it is a good Japanese or oriental supermarket but if you can't find it, never mind, just use sesame seeds.

Supper for 2

2 pieces of Wild Salmon
50g wild rice
100g frozen edamame (shelled) you can buy soya beans in the freezer section of large supermarkets
3 tbsp teriyaki sauce
1-2 tsp sesame seed
Pinch Togarashi (optional)1 bag of leaf spinach (200g or two large handfuls)
1 tbsp. sesame oil
wedge of lime

Place salmon in a bowl and pour over 2 tbsp. Teriyaki and turn to coat. Cover with clingfilm and place in the fridge for a couple of hours to marinate. 


Put the wild rice in a saucepan with plenty of water and a pinch of salt and boil for about 20 minutes until the rice begins to crack open and has a chewy consistency and a nutty flavour. Add the edamame and bring back to the boil. Cook for one or two minutes and drain. Add the last tablespoon of Teriyaki sauce. Preheat the oven to 180C.


Put the salmon in a oven dish and sprinkle with sesame seeds and a pinch of Togarashi is you have some. Bake in the oven for about 10 minutes until the salmon is firm and just cooked.

Meanwhile, put another large saucepan on the heat. Add the sesame oil and the spinach with a good pinch of salt. Cook until just wilted. Stir with tongs and remove from heat as soon as it is done. Pile the spinach onto two plates. Scatter with the wild rice and soya beans and place the salmon on the top with a wedge of lime on the side.

Perfect Pasties

As I was making the kids sandwiches, yet again, for their school lunch-boxes, I thought how nice it would be to be able to give them something different for a change. A home-made Cornish pasty sprang to mind.  What a great way of using up vegetables and nourishing the kids at the same time. 

Cornish pasties date back to the 13th Century, during the reign of Henry III. They were eaten by poorer working families who could only afford cheap ingredients such as potatoes, swede and onion. Meat was added later. Miners and farm workers took this portable and easy to eat convenience food with them to work because it was so well suited to the purpose. Its size and shape made it easy to carry, its pastry case insulated the contents and was durable enough to survive, while its wholesome ingredients provided enough sustenance to see the workers through their long and arduous working days. The crust (crimped edge) was used as a handle which was then discarded due to the high levels of arsenic in many of the tin mines.  Luckily, now a days we can eat all the pastry but the classic mix of beef, swede, onion and potato is set in stone and it would be considered sacrilege to modify these ingredients in any way.  

But your pasty does not have to be Cornish.  In fact it could come from almost anywhere and contain whatever you like or have to hand.  It is a fabulous way of using up left over root vegetables which always are in abundance throughout the winter months. Carrots, celeriac, parsnips, turnips, sweet potatoes and squashes all work fantastically well.  It could be meat free but it certainly makes a little meat go a long way. Just remember whatever you put in your pasty, it must be cut pretty small and must all cook in the same time. Because the ingredients go in raw, unlike most pies the filling must cook before the pastry burns.  But fear not. As long as the pieces in your filling are never any larger than about 1cm, it always somehow seems to work. 

My next top tip for busy cooks, is ready made, ready rolled shortcrust pasty.  The supermarkets have really got their acts together on the pastry front and you can find a good selection of all-butter pastries in the chilled or freezer section.  Check the ingredients and make sure that they contain little more than butter and flour and you can guarantee that they will be good.  

Last of all I recommend that you make up a large batch because they disappear really fast. They freeze brilliantly - I wasn't expecting you to get up a 5.00am and make them from scratch each morning for the kids lunch-box. I freeze them, uncooked and simply put them in the oven first thing in the morning and they are ready to go about 45 minutes later. Then straight in the lunch-box and they might even be still be warm by lunch time.  What better way to sustain your little miners.

Cornish Pasties

400g/14oz good-quality beef skirt or rump steak (very lean, no fat or gristle.)
200g/7oz waxy potatoes such as Charlotte (I didn't even peel mine.)
200g/7oz swede 
175g/6oz onions
salt and freshly ground black pepper
knob of butter
Ready rolled all-butter shortcrust pasty
1 egg, lightly whisked
Chop the potatoes into cubes, no bigger than 1 cms.  Peel the sweed and do the same.  Trim any fat or gristle from the meat and cut into small cubes, about 1cm.  Chop the onion fairly finely and mix together with the other ingredients and plenty of salt and freshly ground black pepper. Lightly grease a baking tray with butter or line with baking or silicone paper. Preheat the oven to 170C/325F/Gas 3. (If baking from frozen then 160C.) Cut your pasty in to discs roughly 15cms wide.  I use a small bowl to cut round. Spoon some mixture into the middle of each disk and top with a knob of butter. Then bring the pastry around and crimp together.  I find the ready rolled pastry stick fine. Do not get the pastry wet or that will stop is sealing. A genuine Cornish pasty has a distinctive ‘D’ shape and is crimped on one side, never on top but I like mine the other way.  It is up to you. Just make sure it is well sealed and has plenty of filling. Put the pasties onto the baking tray and brush the top of each pasty with the egg. Bake on the middle shelf of the oven for about 30 minutes or until the pasties are golden-brown. (If baking from frozen allow up to 45 minutes.) 

Eat Your Veg

As I may have mentioned, one of my many jobs is trying to inspire people how to use up a weekly organic veg box. I go to peoples houses and in two hours cook up a lunch for up to 10 people, from a medium veg box. None of the recipes are complicated, but I have to admit that when I get home from work, often the last thing I feel like doing is cooking. So I am going to share with you the ultimate easy, quick recipe for using up lots of veg, which also keeps kids and adults happy alike and it is none other than "a bake".

A "bake" really doesn't conjure up a good image for me - vegetable bake, tuna bake, cheesy bake - just the names fill me with repulsion. But there is no reason why a bake should not be a beautiful thing and happily it is always all baked in one pan, which saves on washing up.

I don't know about you, but when it comes to it my kids, aged 5 and 7, they are happiest eating nothing more complicated that some meat or fish, some potatoes and some vegetables. But it is so important to keep it varied, interesting and full of flavour. So this first recipe is just very simply a selection of all your families favourite vegetables, baked all together with a lovely piece of fresh wild salmon.. Choose a selection of seasonal vegetables which compliment rather than overpower the fish. This dish also makes a great alternative to a roast at the week-end especially when entertaining. If you want to impress, make a lovely Salsa Verde , some Salmoriglio or even a delicious Anchovy and Rosemary Sauce to drizzle over your fish.

The second recipe is similar but involves sausages instead of fish. I choose a selection of sausages. Some plain ones for the kids, some spicy ones for the adults. Chorizo style sausages work particularly well and add a smoky note. The sausages stand up to stronger flavoured vegetables - onions, shallots, swede, celeriac or parnips. This is a really good way of using up vegetables at the end of the week from your veg box. And, if you have got a lot of veg to use up, you can always leave out the fish or meat and just have the baked veg. It is just delicious on it's own.

Fillet of Wild Salmon and Vegetable Bake 
I only eat wild salmon, when in season, as I find farmed salmon is too fatty for me. There seems to be a good supply of sustainable Alaskan Wild Salmon available, very reasonable and full of flavour. ObviousIy I would prefer to shop more locally than Alaska so If you are worried about your carbon footprint then at least make sure that the vegetables are locally sourced. The selection of vegetables is up to you but the is my favourite. Beetroot or bitter leaves such as Radicchio or Trevise are also lovely with salmon.  One last tip about salmon: don't over cook it.  As soon as you see white liquid coming out of the salmon, that is albumin and it’s a protein, and is a sign that you salmon is done. Remove immediately from the oven and your fish should be still pink and juicy inside.

2 generous slices of wild salmon, with or without skin
2 bulbs fennel, trimmed of excess outer leaves, save fronds 
2 baby courgettes, cut in half
Large handful of cherry tomatoes
Couple of handfuls of New Potatoes, boiled in salted water until cooked
1 Bunch of Asparagus, woody stem snapped off
Extra Virgin olive oil
Salt and freshly ground pepper

Preheat the oven to 200 degrees C.
Cut the fennel into 4 or 6 pieces lengthways, depending on size.  Cut the potatoes in half or if very small leave whole. In a large baking dish toss all of the vegetables with 3-5 tablespoons of extra virgin olive oil. Make sure the tin is big enough.  If the vegetables are too crowded they will sweat instead of bake. Season well with salt and freshly ground black pepper. Try and make sure that the potatoes are facing down and that the fennel is also flat side down.  The more surface area that comes into contact with the bottom of the pan, the easier the vegetables will brown. Bake for 20 minutes, stirring once halfway through. Remove the pan from the oven and push the vegetables to one side. Season the salmon with salt and pepper and place it in empty space you made in the baking dish. Return the dish to the oven and bake
for another 10 minutes, based on thickness of the salmon. Scatter with the chopped fennel
fronds.

All sauce recipes are adapted from The River Cafe.
Salsa Verde
I vary this recipe according to what I am serving it with.  I prefer to go easy on the mint as it can end up tasting a bit toothpasty and instead I opt for basil, dill, chives or the fronds from the fennel tops.  Just get a good tasting balance.
1 large bunch Flat-leaf parsley leaves
1/2 bunch Mint leaves
Very good extra-virgin olive oil
3 Garlic cloves
100g Capers
50g Anchovy fillets
1 tablespoon Dijon mustard
2 tablespoons Red-wine vinegar

In a food processor chop the garlic, capers and anchovies. Add the mustard and vinegar, season and add some olive oil and purée until well amalgamated.  Add all the herbs and whiz and more olive oil to achieve desired consistency.

Salmoriglio
In a pestle and mortar, pound 4 level tablespoons fresh Thyme or Marjoram or a very good quality dried Oregano with 1 teaspoon sea salt until completely crushed. Add 2 tablespoons lemon juice. Pour 8 tablespoons of very good, peppery extra virgin olive oil slowly into the mixture. Add a little freshly ground black pepper. 

Anchovy and Rosemary Sauce

2 tbsp. fresh young rosemary leaves, very finely chopped
12 anchovy fillets
Juice of 1 lemon
150mls very good extra-virgin olive oil

Place rosemary leaves in a mortar and grind as finely as possible. Add anchovy fillets and grind to a paste. Add lemon juice, mix well, and then, stirring constantly, add oil, a few drops at a time. Transfer sauce to a small bowl.

Sausage Bake with Vegetables
You can use all sorts of vegetables in this dish. I like to use up whatever I have left in the fridge.

Some good quality sausages
1 Red Pepper, cut into largish chuncks
A handful or two of cherry tomatoes
1/2 a butternut squash, peeled and chopped into 2 cms chunks
2 parsnips, cut in 4 or 6 lengthways, depending on size
4 small shallots, pealed
1 or 2 Red onions cut into 8 wedges
A handful of New Potatoes, cooked in pleanty of salted water, cut in half
1 Bunch of Asparagus, woody stem snapped off
Extra Virgin olive oil
Salt and freshly ground pepper
A bunch of thyme

Preheat your oven to 200°C. Toss all the vegetables in plenty of olive oil, salt and pepper. Place in a large roasting tray with the sausages.  Make sure they are not overcrowded or they will sweat rather than bake.  Cook for about 30 minutes, stirring well half-way through.

A hint of Halloween

Please, don't anybody else mention Halloween.  My kids have not shut-up about it since we got back from holiday - in July.  As the next major event on their social diary's and being one that offers all pluses and no minus's, Halloween scores highly.  The combination of dressing up, staying up late and eating vast amounts of sweets is pretty much even more exciting than Christmas.  And the shops this year seem to be even more heaving with Halloween tat and gore than ever.

My son Daniel's birthday is on 28th October, so it is only natural I suppose that he should choose a Halloween themed party.  He has also demanded not one but six carved pumpkins.  Obviously, Pumpkins and Squashes are at their best right now, having spent the whole summer soaking up as much sunshine as they possibly can, now they seem to reflect the sun with their deep orange hue. Their flavour is quite bland so they lend themselves beautifully to aromatic Thai flavours.  

My recipe for Thai green curry with Butternut Squash is the perfect dish to serve up for the adults after a hard evening "trick or treating."  The kids usually feel too sick to eat anything, having stuffed themselves on sweets!  Butternut Squash works best in this recipe as it has a firmer texture than pumpkin.  Home-made green curry paste is really easy to make and so much better that anything you will ever buy ready-made in the shops. It is well worth the effort.

There are some great Thai shops in London.  I often pop in to stock up on coconut milk, Tamarind, thick wide Thai rice noodles, Nam Pla (fish sauce), palm sugar, dried shitake mushrooms, sweet chilli sauce and shrimp paste. All of these ingredients keep really well so it is well worth the trip. Even the lime leaves and Galangal freeze well.  I love to loose myself in these shops.  They usually have a lovely array of fresh produce - baskets of limes, bunches of coriander, lemon grass, shallots, ginger, Pak Choi, Bok Choi and beautiful pea aubergines. Also look out for sweet, Thai or Holy basil which tastes really fresh, like a cross between normal basil and mint. It really gives an authentic Thai taste to your food especially in a green curry.  It is like a short holiday to Thailand.  Anything to get away from Halloween.

Thai green curry with Butternut Squash

You can add all sorts of vegetables to this curry such as bean sprouts, sugar snap peas, broccoli, mange tout and mushrooms.

Serves 4

1 large butternut squash
2 shallots (pealed)
3 cloves garlic (pealed)
1 large piece of fresh ginger (pealed)                                                                    
2 sticks lemon grass sliced thinly
5 lime leaves
2 fresh green chillis (seeds removed)
1 large bunch coarsely chopped coriander leaves and stems
1 small bunch of Thai Basil
Vegetable oil
1/2 pint vegetable or chicken stock
1 can (14 ounces) unsweetened coconut milk
Nam Pla (fish sauce)

Trim off the stem and blossom end of the squash.   Halve lengthwise and scoop out and discard the seeds and fibres. Remove the peel and cut into large chunks about 1 inch pieces.  Toss lightly in vegetable oil, salt and pepper. Roast in a medium oven until golden brown and soft, about half an hour.  Do not over-cook.  You want the chunks to retain their shape.

Now make the green curry paste. In a liquidiser or with a hand blender, puree the shallots, garlic, ginger, chillis, lemon grass the lime leaves and most of the coriander.  Whiz until really smooth.  Add a little water if necessary.  You should have a bright green paste.

Lightly fry the paste in a wok or large pan for a minute or two in a little oil to release flavours.  Add the stock and bring to a gentle boil.  Add the chunks of cooked squash and any other lightly cooked vegetables and then coconut milk.  At this stage try not to boil again as this will kill the flavour of the coconut.  Remove from heat and season with first Nam Pla (which is very salty), further salt if necessary, freshly squeezed lime juice and the remaining coriander.  Adjust seasoning.  It should be a fragrant combination of sweet, sour and spicy.  Serve with Thai rice or noodles.