Have a look at our UK Seasonal Veg Table to find out what's in season and what's not.
Past veg of the month:
June - Peas
May - Broad Bean
April - Cauliflower
March - Garlic
February - Swede
January - Beetroot
December - Brussels Sprout
July: Potato
Not content with being the world’s fourth biggest food crop, only trailing in behind rice, wheat and maize (corn), having the UN call it a “hidden treasure” and officially declare 2008 as the International Year of the Potato, the humble spud is of course responsible for loads and loads of delicious food …
Originally native to South America, most probably of southern Peruvian descent, the potato wasn’t introduced into Europe until the mid 16th century where it soon became an important part of the diet. There are even those who claim that chips were invented in Belgium by 1680 (although it wasn’t until the 1860s that Britain had its first chip shops!) Nowadays the majority of the world’s potatoes are grown in Asia, with China being the largest producer. Neither Great Britain nor Ireland are amongst the top ten potato growers.
Potatoes are renowned for their carbohydrate content but also contain a number of important vitamins, minerals and even protein… although the way they are cooked will obviously impact on their nutrient value! A portion can contain more vitamin C than an apple and they provide up to 15% of our nation’s vitamin C intake.
Many countries claim their own national potato dishes such as sour and spicy shredded potato (China), gnocchi (Italy), potato dumplings (Poland), Dauphinoise (France) and deep fried Mars bars and chips (Scotland). A British Potato Council survey of 2,000 British adults discovered that roast potatoes were their number one choice despite the fact that 1 in 4 of every British potato is made into chips! In Britain we apparently each eat an average of 94kg of potatoes each every year, up from 90kg in 1960, but well short of the estimated 120kg during the Second World War, and down from 97kg in 2003.
The glorious history of the potato is not unfortunately entirely blight-free. Between 1845 and 1855 approximately a million people died of hunger in Ireland and another two million emigrated as a consequence of the repeated destruction of the potato crop by fungus Phytophthora infestans, combined with the poor economic and humanitarian policies of the ruling English parliament. Nearly 12% of Ireland’s population was killed making this period proportionally more destructive of human life than any modern-day famine. Thankfully, nowadays organic and chemical controls along with disease-resistant varieties significantly reduce the risk of crop failure!
Recipe featuring Veg of the Month:
Easy potato wedges!
Preparation time less than 30 minutes
Cooking time 30 minutes to 1 hour
Ingredients:
1kg/2lb potatoes
1 tbsp olive oil
pinch of coarse salt and freshly ground black pepper
1 tbsp finely chopped rosemary
1 clove well crushed garlic
Method:
1. Preheat the oven to 200C/400F/Gas 6.
2. Gently wash and dry the potatoes, but don't peel them. Carefully
cut the potatoes into large wedges and place into a bowl.
3. Add the remaining ingredients to the bowl and mix well. Tip the
potatoes onto a baking tray.
4. Transfer the potatoes to the oven, bake until golden-brown and
cooked all the way through (usually about 30 minutes but perhaps have a
quick taste before serving!).
5. Serve the potatoes hot from the oven.
I eat my peas with honey,
I’ve done this all my life,
It makes the peas taste funny,
But it keeps them on the knife…
Well, it’s advisable to give peas and honey a miss (unless you’re trying to be clever at the dinner table) but these little gems are certainly worth popping out of their pod! Usually served as an accompanying vegetable as part of a main course, peas are actually categorised as a fruit, forming a cluster of edible seeds taken from a wide variety of legumes and plants.
Lightly boiled or steamed, the common green pea (also known as Pisum sativum) serves up nicely with a bit of margarine or butter, basil, chives or even a few sprigs of spearmint. Other peas, such as chick peas, are soaked and cooked and then mashed with garlic and tahini to make the ever-popular houmous. They’re also great in veggie hotpots or stews. If you’re up for an alternative pea-eating experience and a bit of a tingling in the nose, try eating crunchy, wasabi-coated peas. Popular in Japan, wasabi is a spicy, green mustard which certainly hits the spot and is great for nasal decongestion – for those who dare!
Elsewhere, marrowfat peas are mysteriously turned into mushy peas, through a process of drying, re-hydration and mashing, with a number of additives and colours thrown into the mix. Appreciated more for their salty, processed flavour (and lurid colour) than anything else, mushy peas take on the form of a rather corrupted pea and come in a tin (rather than a pod). They also form part of any chip shop-goer’s staple diet!
If it’s nutrients you’re after then fresh or frozen green peas do the best job. Otherwise, you can eat the entire pod of snow peas and mange tout (which literally means ‘eat all’ in French). When fresh or slightly boiled, green peas are a good source of Vitamin C and also a range of B-Vitamins (B1, B3, B6 and B9), Iron and Zinc. Aim to eat a few heaped tablespoons in order to get the goods.
And finally, before, scrolling down to a delightful recipe, here’s an action-packed pea story for you. Did you know that in 1940, Nazi German agent Otto Dietergartner and co. plotted to bomb Buckingham Palace with tins of French peas? Three Nazi agents were discovered by Irish police in Dublin, carrying the primitive explosive nitro-cellulose which was packed inside hollowed tins labelled ‘GARRES - Petit Pois Français’. Luckily this particular mission was aborted as the terrible trio were stopped, following reports of suspicious behaviour. Photographs of these war-time plots (and tinned peas) can be viewed in a file in the National Archives at Kew in London.
So, the moral of that tale is to avoid tinned veg, source it fresh and locally and give peas a chance!
Recipe featuring Veg of the Month:
Simple Veg Soup
Serves 4
Getting ready: 10 minutes
Cooking time: 25 minutes
Ingredients:
2 tablespoons vegetable oil
1 onion, peeled and chopped
2 leeks washed, trimmed and chopped
1 litre light vegetable stock
1 baking potato, peeled and cut into cubes
2 handfuls frozen peas
Method:
1.Heat the oil in a medium sized saucepan and fry the onion and
leeks until soft.
2. Add the stock and potato and bring to the boil.
Simmer for 20 minutes.
3. Add the peas and bring back to the boil,
then simmer for 5 minutes.
4. Cool slightly and blend with a food
processor. Season to taste and serve piping hot with bread.
You could also try…
- Using parsnip instead of potato.
- Making a simple stew by adding a tin of tomatoes and chickpeas.
© The Vegetarian Society
May: Broad Bean
Oh succulent nuggets of goodness! Shall I compare thee to a summer’s day?
Well perhaps not… but try to forget those horrors of over-cooked offerings regularly served up with school meals (again!) and instead visualise a plateful of these little beauties freshly picked from the garden, gently steamed and served with a little fried garlic or a glorious leafy salad dressed with olive oil.
Sometimes known as the field or horse bean, vicia faba (for the classical scholars amongst us) is thought to have originated from either North Africa or South Eastern Asia. It is one of the most ancient plants under cultivation, mainly because it’s relatively easy to grow in most climates (if you can keep the slugs off!) and has been a staple food of Europeans for thousands of years. Broad beans continue to be used extensively in traditional Middle Eastern dishes but can also be fried, salted and spiced to produce savoury crunchy snacks. I’d recommend heart-warming stews made from dried broad beans too!
Broad beans are a good source of vitamin A, iron, fibre, potassium and protein and a useful source of vitamin C. Researchers assessing the effects of dietary lectins on the behaviour of cancer cells in the colon have even suggested that the humble broad bean might help to prevent bowel cancer - the second most common cause of deaths from cancer in the UK.
Mythology and mysticism seem to surround the broad bean. Rumour has it that ancient Greek mathematician Pythagoras died after being pursued into a broad bean field. Apparently he felt unable to trample on any of the beans believing that the souls of man transformed into beans after their death and was thus easily caught! Dreaming of a bean is sometimes said to be a sign of impending conflict and it is even suggested that when offered as a wedding present broad beans ensure the birth of a baby son.
And just in case you were wondering… the broad bean has a diploid (2n) chromosome number of 12, meaning that each cell in the plant has 12 chromosomes (6 homologous pairs). Five pairs are acrocentric chromosomes and 1 pair is metacentric.
Recipe featuring Veg of the month:
Broad Bean and Flamed Pepper Salad
Preparation time; 15 minutes. You could do it at half-time during the footy…
Ingredients:
1 deseeded red pepper
340g/12oz shelled broad beans
100g/4oz mixed bean sprouts
For the dressing:
30ml/2tbsp wine vinegar
60ml/4tbsp cold pressed sunflower oil
handful of chopped fresh mint
30ml/2tbsp toasted sesame seeds
1. Halve the deseeded pepper and grill skin side down until it starts
to blacken.
2. Make the dressing by whisking the vinegar and oil together.
Stir in the chopped mint.
3. Steam the broad beans over boiling water
and drain. If the bean skins are tough, pop out the dark green tender
centres and discard the skins.
4. Slice the grilled pepper and mix together
with the broad beans and bean sprouts. Pour the dressing over the vegetables
while they are still
warm. Scatter with toasted sesame seeds before serving.
© The Vegetarian Society
Well, we've lost an hour from our busy lifestyles, all for the sake of longer days and a bit more sunlight. However, if you're slightly green-fingered, you'll be more in tune with natural, seasonal rhythms and won't be bothered by the tick-tock of time – maybe it's time to throw out that pesky alarm clock!
With the changes of the season comes another 'Veg of the Month' and this time we're biggin' up the crafty cauliflower (Brassica Oleracea or 'cabbage flower'). Some people actually view the cauliflower as a glorified cabbage, or 'cabbage with a college education' as Mark Twain once joked. But why? Well, perhaps it's because the cauliflower appears to be a lot smarter than the humble old cabbage. Essentially, the cauliflower is a sophisticated cabbage plant which forms additional flower buds. These buds grow from the centre of the plant and eventually turn into a big cauliflower head – that's what all those white, fluffy-looking florets make. Like anybody who knows anything about protecting their skin from the sun, the cauliflower has also developed a natural sun shield. Its outer leaves protect it from the sunlight and prevent it from being scorched and turning yellow. These leaves also protect it whilst it's in transit from field to kitchen, although careful not to throw it around, it's a rather fussy, delicate vegetable which bruises easily.
It's not easy to pinpoint when exactly the cauliflower first surfaced onto the cultivated veg scene. However, written accounts generally suggest that it's a rather ancient vegetable. Apparently, the oldest record of the cauliflower dates back to 600 BC and it then popped up again in records dating back to the year 200 AD. Three types of cauliflower were available in Spain by the 12th century, partly due to trade movement between Mediterranean countries and the Middle East. Cauliflower eventually spread to western European countries by the 16th Century and was referred to as 'Cyprus Coleworts' in England in 1586. This suggested its introduction from Cyprus, although it sounds like something out of a Harry Potter book, to me!
Some say that cauliflower is rather a bland vegetable and often needs enhancing with a bit of flavour or spice. You'll often find cauliflower in veggie curry recipes like 'aloo gobi', or coated in a classic creamy, cheese sauce. If the cauliflower is over-boiled then naturally it will taste quite bland. When well-washed, cauliflower can be eaten raw in bite-size florets as part of a salad, or ideal with dips. In fact, like most vegetables, its rather versatile and can be stir-fried, steamed, boiled or baked. Cauliflowers are a good source of vitamin C and rich in folate so, if you do want to get the most out of it, don't overcook it (maybe keep that clock after all, you may need to time it!)
Recipe featuring Veg of the Month:
Thai
Style Cauliflower and Carrot Terrine
with Chilli and Peanut Dressing
Preparation time: 45 - 55 minutes (includes steaming veg)
Cooking time: 30 minutes + cooling and chilling time.
Serves 4 – 5
Vegan
Ingredients:
250g cauliflower, (prepared weight), steamed
2 limes, zest (and 3 – 4tbs juice for the dressing)
3tbs grated ginger
150ml coconut cream (or use 65g creamed coconut with 125 mls boiling
water)
250g carrots, peeled and cooked
½ tsp salt
30g ready ground almonds
½ tsp caster sugar (optional)
For the dressing
2tbs sweet chilli sauce
2tbs chopped fresh mint
40g salted peanuts, ground very finely (try to use reduced salt variety)
Oven temperature: 190C / 390F / Gas mark 5
450g non-stick loaf tin, greased and base lined with baking parchment
Method
1. Place steamed cauliflower together with 2tsp grated ginger, zest of
1 lime, ¼ tsp salt, and 5 tbs of coconut cream into a food processor
and process for about 20-30 seconds. Turn into a bowl and mix in 3 tbs
ground almonds. Note: no need to wash the food processor for the next stage.
2. Place steamed carrots with 2 tsp grated ginger, zest of 1 lime, ¼ tsp
salt, and the remaining coconut cream into a food processor and process
for about 20-30 seconds. If the carrots are not very sweet, add ½ tsp
caster sugar. Turn out into a separate bowl and mix in the remaining 2 ½ tbs
of ground almonds.
3. Divide both vegetable mixtures into two, and layer them in the
prepared loaf time starting with the carrot mixture. (It is easier to put
each layer on top of the other by blobbing the mixture all over the previous
layer and then spreading it gently over, rather than putting all the mixture
in at once.).
4. Bake the terrine in the preheated oven for about 30 minutes until
well set. About half way through, cover the top with tin foil if it starts
to brown. Let cool in the tin for about 10 minutes before turning out and
cooling completely. Chill well in the fridge before serving.
5. To make the dressing, mix together the remaining grated ginger
(about 4 tsp), with the chilli sauce, chopped fresh mint, ground salted
peanuts and 3 – 4 tbs of lime juice. The dressing should be quite
thick rather than runny. Serve the terrine in slices with a spoonful or
two of the dressing on the side.
© The Vegetarian Society
or....
Coral Cauliflower Soup with Parsley Croutons
Serves 4
This delicious creamy soup is easy to make and can be frozen for up to 6 weeks.
Ingredients:
For the soup:
2oz / 50g butter or margarine
1 medium cauliflower, washed and broken into florets
1 medium onion, chopped
4 ripe tomatoes, skinned and de-seeded
1tbsp tomato purée
1½pt Marigold Vegetable Bouillon
black pepper to taste
For the croûtons:
1 heaped tbsp finely chopped parsley
1tbsp butter or margarine
2 slices bread with crusts removed
Method
1. Melt the butter or margarine in a pan and add the cauliflower
and onion.
2. Place over a low heat and allow the ingredients to 'sweat' for
l5-20 minutes, stirring occasionally.
3. Chop the tomatoes roughly and add to the pan with the rest of
the ingredients.
4. Bring to the boil then simmer for 30 minutes.
5. Allow to cool a little before liquidising until smooth.
6. Combine the parsley and butter or margarine together and spread
over both sides of the bread.
7. Cut into cubes and Fry gently until golden brown on both sides.
8. Return the soup to the pan and reheat gently. Serve sprinkled
with the croûtons or handed round separately.
So whilst garlic bread has got to be one of the most popular fast-foods around and it’s popularity as a flavouring throughout the world is unquestioned, there definitely still seems to be something of a love-hate relationship with this member of the onion and leek family amongst the masses… primarily due to the affect it has on your breath! Sometimes referred to as the stinking rose (that’s “rose puante” to all our French readers… I think!) it can be eaten raw (if you want to lead a solitary existence – although apparently chewing a sprig of parsley can help to lessen the smell), fried or roasted.
No-one seems absolutely certain what part of the world modern-day garlic first came from but it probably descended from a wild species in south-western Asia. It has been used throughout recorded history for both cookery and medicinal purposes with Sanskrit records revealing that garlic remedies were being pressed into service in India about 5,000 years ago. Aspects of Chinese medicine have recognised garlic's powers for over 3,000 years and even Louis Pasteur took some time off from discovering the assymetry of crystals and penicillin to recognise the anti-bacterial powers of garlic back in 1858. During World War One surgeons regularly used garlic juice to stop wounds turning septic and modern studies have shown that garlic can have an antioxidant effect which helps to protect the body against those pesky "free radicals". And of course it helps to keep vampires at bay, protects against the evil eye and wards off jealous nymphs that terrorise pregnant women and engaged maidens. An ancient Greek custom, used by travellers to protect themselves from evil spirits, was to place garlic at crossroads in order to confuse any following demons and cause them to lose their way!
When garlic cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin. This is the chemical that gives garlic its pungent taste and smell and it's this allicin that scientists have discovered is the ingredient thought to be responsible for garlic's therapeutic qualities. The medicinal properties and benefits of garlic are at their strongest when it is raw (or very lightly cooked) and crushed or very finely chopped, but don't overdo it as too much can irritate your digestive tract. Cooked prepared garlic has less power but is still reputedly of benefit to the cardiovascular system.
Garlic was supposedly worshipped by ancient Egyptians (six dried garlic bulbs were reportedly found in Tutankhamen’s tomb), chewed by Greek Olympian athletes and Roman soldiers to enhance their endurance and strength and has even been used as a currency. It was a major part of the diet (along with flatbread, onions and beer) fed to the slaves that built the pyramids in Egypt and when they threatened to go on strike, leaving the pyramids unfinished due to the paucity of their food supplies, they were given more garlic! (Although it’s tempting to think that they might have been craving more beer!!!)
Recipe featuring Veg of the Month:
Roast garlic with crusty bread
Preparation time: 15 minutes
Cooking time: 30 minutes
Ingredients:
3 whole heads of garlic
olive oil
pinch of mixed herbs
1 ciabatta loaf
100g cream cheese
a few sprigs of parsley, to garnish and protect your breath.
You’ll also need: a small oven-proof dish, aluminium foil, sharp knife, protective goggles, pastry brush and a flannel (or napkin if you’re feeling posh).
Method:
Preheat the oven to 180C/350F (GasMark 4).
1. Trim the roots and the very tips of the garlic heads (but leave the
heads intact) and remove any loose skin. Place these heads of garlic into
a small oven proof dish, drizzle olive oil over them to about ¾cm
depth and sprinkle with the mixed herbs.
2. Cover with lightly oiled
foil and bake
them in the preheated oven for about 30 minutes basting in the
oil occasionally.
3.
Whilst they are roasting slice the ciabatta, spread
with the cream cheese and decorate with the parsley sprigs.
4.
To check
whether the garlic are ready
pierce with the tip of a sharp knife. If they are cooked they should
be very soft and tender.
5.
This should be eaten by squeezing out the
sweet, soft pulp of each clove of garlic from its papery skin onto
the bread which you have spread with
cream cheese. This is where the flannel might come in handy!
© The Vegetarian Society
Give Swede a chance!
Forget those pathetic school meal offerings and don’t go turning your nose up just yet… cooked properly (and yes, it is better if you peel it!) swedes have a smooth, slightly sweet, nutty taste making it a superb accompaniment for loads of meals. It makes an interesting addition to stir fries, is superb when roasted, traditionally added to winter stews and casseroles and is commonly boiled and mashed. In some parts of Scotland it is known as neeps and often served mashed alongside veggie haggis as part of the traditional supper on Burns Night. It can also be used raw! Boiling swede will cut down on large amounts of nutrients that you can extract from it so why not try it finely grated in a salad… (that’s a rhetorical question!) Escaping German prisoner of war, and flamboyant Luftwaffe Messerschmitt fighter pilot, Franz von Werra reportedly quelled his hunger pangs on raw swede whilst on the run from Grizedale Hall in the Lake District during World War Two!
Swede is relatively low in saturated fat and cholesterol, making it a great choice for a diet to support heart-health. It is relatively high in natural sugars but has a low glycaemic load meaning that it won’t push up your blood sugars quickly. It’s also a useful source of dietary fibre, vitamin C, potassium, manganese, thiamin, vitamin B6, folic acid, calcium, magnesium and phosphorus.
The swede is thought to have originated in central Europe (perhaps even Sweden!) as a cross between the turnip and cabbage. Wonder who had that bright idea? In the 17th century it was widely eaten in England and France, where it was known by some as the Siamese Cabbage. It became an increasingly important European crop by the eighteenth century and somehow developed a reputation for being able to release the martial energy and intellectual powers of entire nations! There is even a theory that links the spread of swede cultivation with the overthrow of southern hegemony in Europe that began with the Thirty Years War (but I’m not sure I’d mention that in your History GCSE coursework!).
During the nineteenth century swedes had reached the USA (where it is sometimes known as rutabaga) and then moved into Canada but it’s still a much more popular food in North and East Europe than any other region, perhaps because it’s a hardy plant that is frost-tolerant and thrives in moist soil. The rest of the world don’t know what they’re missing!
In the UK, in 2005, over 3,000 hectares of swede fields produced a huge 114,100 tonnes so there should always be enough to go around for everyone (and might explain whilst we’re always getting involved in wars!).
Interestingly, before the modern-day pumpkin invasion swede’s were also commonly used for lanterns during Halloween celebrations. They must have had much sharper knives in those days …
Recipe featuring Veg of the Month:
Swede and Lentil Bake
Preparation Time: About 20 minutes (if the telephone
doesn't ring!)
Serves: 4
Ingredients
350g red lentils
850ml water
225g swede
60ml olive oil
1 medium finely chopped onion
2 sticks of finely chopped celery
A little bit of chopped parsley
About 20g bread crumbs
You’ll also need a deep oven dish, cheese grater, saucepan, sharp
knife, measuring jug, sense of humour, wooden spoon, kitchen scales,
permission from the person who owns the kitchen and possibly a pastry
brush.
Method
1. Wash your hands. Place the lentils in a pan with the water, put the
lid on and cook until they’re almost a thick gloopy consistency.
2. Whilst the lentils are cooking grate the swede. Add it to the
lentils and cook for about another 10 minutes.
3. Preheat oven to 200C (400F, gas 6) and use a little bit of oil
to “grease” a deep dish. Heat the rest of the oil in a frying
pan on a low heat. Mix in the onion and celery and cook until soft.
4. Add this mixture and the parsley to the lentils. Put everything
in the oiled dish and smooth it all down. Press bread crumbs onto
the surface and put it in the oven for 30 minutes.
And another one.....
Woolton Pie
During World War Two when many foods were rationed, Lord Woolton, the unelected Minister of Food, urged people to use more vegetables, particularly potatoes, and be more creative in their cooking. This recipe was named after him.
Preparation time: About 30 minutes.
Serves: 5
Ingredients
454g potatoes
454g cauliflower
454g swedes
454g carrots
3 or 4 trimmed spring onions
1 teaspoon of vegetable extract
1 tablespoon of oatmeal
1 tablespoon of parsley
And for the wholemeal pastry…
110g mix of wholemeal and plain flour
55g soft margarine
You’ll also need a large saucepan, mixing bowl, pie dish, tablespoon, sieve, sharp knife, sensible shoes, rolling pin and some kitchen scales.
Method:
1. Wash your hands and switch the oven to 170C (325F, gas mark 3). 2.
Cut the swede into small cubes, boil it for 5 minutes then drain.
3. Whilst it’s
boiling dice the potatoes, cauliflower and carrots, and slice the
onions. Put all the vegetables along with the vegetable extract and
oatmeal into
the saucepan and cook for 10 minutes with just enough water to cover
them.
4.
Allow it to cool, then put everything into the pie dish, sprinkle
with
chopped parsley and cover with wholemeal pastry (which you haven’t
made yet! Hold your horses… patience is a virtue!).
And now, here’s one I prepared earlier, the wholemeal pastry…
1.
Tip
the flour into your mixing bowl, add the margarine and use your hands
to rub it together until it’s well and truly mixed, hopefully resembling
breadcrumbs.
2.
It needs mixing into a doughy substance so add a tablespoon
or two of water before working it into a ball and kneading it very
gently.
3.
Roll it out, using flour to stop it sticking it to the
rolling pin, cut
it to size and place on top of the pie.
Bake until the pastry has slightly browned (about 20 mins) and serve hot (with gravy if you’re feeling adventurous).
Much like December’s choice, the humble Brussels Sprout, this month’s celebrated veg is the subject of much debate at the dinner table. Beetroot is something most people either love or hate, particularly because of its distinct naturally sweet, earthy, even smoky flavour and smooth, velvety texture. However, it’s normally found in shops, pre-cooked and preserved in vinegar in a plastic bag or a jar with a sharp, acidic taste that can really put some people off.
It’s easy to notice a beetroot as it leaves a trail of vivid, deep magenta liquid, wherever it goes. On your plate, fingers and tongue too! But don’t worry it’s not harmful and perfectly digestible. In fact it’s actually really good for you and could be useful as a dye or ink too! Beetroot contains betanine, a substance which is used to add colour to sauces, jams and paste. Apparently, betanine promotes a sense of well-being as it relaxes the mind and can be used to treat depression. So next time you’re feeling blue, try some beetroot.
So, what else is in a beetroot? Beetroot is hailed as a super food for a number of reasons: it’s rich in important minerals and micronutrients, so it’s considered to be good for the blood, the heart and the digestive system. Beetroot is rich in folate, which is needed to make red blood cells and helps to prevent anaemia. More recently it has been recognised for its anti-oxidant properties which are great for bolstering up the immune system and possibly helping to prevent cancer.
So how do you cook and prepare beetroot? Beetroot can be boiled and then simmered in a pan of lightly salted water for 1-3 hours (according to size). It can also be baked in foil for 2-3 hours (according to size) at 180c/gas mark 4. The skin should be removed and will come off quite easily after cooking. When preparing beetroot, you’ll need to wash it thoroughly and slice off the roots and top. If you’re eating it raw, then peel the skin with a vegetable peeler or sharp knife (careful!). Meanwhile, here’s an easy recipe idea for those who prefer to cook beetroot.
Recipe Featuring Veg of the Month:
Beetroot and Caraway Soup
Ingredients
30ml/2tbsp olive oil
1 onion chopped
1 clove garlic, crushed
1 tsp caraway seeds
450g/1lb raw beetroot, peeled and diced
1 potato diced
30ml/2tbsp cider vinegar
900ml/1½ pint of vegetable stock
salt & freshly ground black pepper
sour cream or Greek yoghurt to garnish
Method
1. Heat the oil, add the onion and sauté general, then add the
garlic and caraway seeds. Cook for a further 3 minutes, stirring occasionally.
Add the beetroot, potato, cider vinegar and stock, cover and simmer for
about 1 hour, until the beetroot is tender.
2. Season to taste, allow to cool slightly, and then purée in a
food processor or blender.
3. Return to the pan, reheat and garnish with a swirl of sour cream
or Greek yoghurt before serving. Accompany with sweet rye bread.
Our inaugural vegetable of the month, and just in time for Christmas, is every young veggie’s favourite… the Brussels Sprout! A member of the same crucifrae family as cabbage, so named because of their four-part flowers in the shape of a cross, Brussels sprouts (or tiny cabbages) are thought to have been cultivated in Italy when the Romans were calling the tunes. The modern Brussels sprout that we are familiar with was first cultivated in large quantities in Belgium in the late sixteenth century. So you can blame them!
Brussels sprouts are an excellent source of vitamin C, a useful source of beta-carotene, vitamin A, vitamin B6 and folate and also contain a whole host of other nutrients including iron, calcium, zinc and B12. But despite these amazing credentials we do not recommend making smoothies with them.
Before eating they should be washed thoroughly in cold water and have any damaged leaves and the stem trimmed off. For larger sprouts it might be necessary to cut a cross in the base of each sprout to ensure that the thick stemmy bit cooks at the same rate as the leaves. Sprouts are usually boiled or steamed for approximately 10-15 minutes or until tender but can also be used raw in many recipes.
Recipe Featuring Veg of the Month:
Sesame Shredded Brussels Sprouts
Apparently the recipe for this dish has been thoroughly tested on both Brussels fanatics and known sprout haters – to universal acclaim!
Ingredients
2 tbsp vegetables oil
2 cloves garlic, crushed
450g Brussels sprouts, washed, trimmed and grated
2.5cm fresh root ginger, grated (optional)
1 tbsp lightly toasted sesame seeds
Method
1. Heat the oil in a frying pan and lightly sauté the garlic.
2. Add the grated Brussels sprouts and stir fry lightly to retain crispness
and colour.
3. If using, squeeze the grated ginger in your hand over the pan to release
the juice. Discard the pulp.
4. Add the toasted sesame seeds and toss well.
Our Christmas Recipe booklet suggests speedy sprouts with wild mushrooms! Click here for more details and enjoy!