My Star ingredients
Eat now: peaches
Thursday, July 22nd, 2010
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Rare are those of us who can resist the aromatic, soft and juicy appeal of peaches so let's all rejoice, peach season has started and will last until September! Originated in China, peaches are a member of the rose family which also includes almonds and apricots. Because a lot of Summer heat is required to mature the crop, peach cultivation is not suitable to the British climate so most of the fruits reaching our stalls come from Mediterranean countries (Spain, Italy, Greece, and to a lesser extent France). Peaches provide good sources of carotenes (which transforms into vitamin A in the body), potassium, flavonoids and natural sugars. They are great for the skin and their alkaline content promotes good digestion. A significant share of a peach nutrients are located in the skin so don't peel it before eating it, just brush it lightly under water to remove dirt, pesticide residue and the peach fuzzy hair, which can irritate the digestive tract of some people. Depending on the cultivar, peaches come with either velvety or smooth skin (nectarines - often erroneously believed to be a cross between peaches and plums), with yellow or white flesh, in a round or flat shape (donut peaches), and klingstone or freestone. White fleshed peaches are simply sweet while yellow-fleshed ones (my favourites) couple sweetness with a bit of tanginess. Peaches bruise easily so make sure you carry them in a separate bag or on top of your shopping when buying them. Peaches don't get sweeter once they have been picked from the tree but they will get softer and juicier. This process occurs quite quickly at room temperature, and can be delayed by storing the peaches in the fridge. Make sure to keep enough peaches out for your daily consumption though as they are so much tastier than eaten straight from the fridge. Peaches are wonderful eaten whole but are also a great ingredient for tarts and fruit salads, They are lovely lightly cooked in compote and make great companions in savoury dishes to duck or pork. Try some of Tasty Diaries delicious peach recipes: Duck fillets with sautéed peaches and thyme Lightly spiced Pêche Melba Late Summer Peach, Blueberry, and Thyme Cupcakes with Cream Cheese Frosting |
Eat now: Sweet peppers
Thursday, July 15th, 2010
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Although sweet peppers are available all year round thanks to polytunnel cultivation and imports, the European harvest season is between July (starting with Spanish, Italian and French ones) and September, with the smaller British crop starting late August. Sweet pepper is a fruit and the only member of the capsicum family, which also includes chilli and cayenne peppers, that does not contain capsaicin - the compound responsible for the strong burning sensation you get when eating chillies. Peppers come originally from South and Central America and were introduced into Europe through Spain at the beginning of the 16th century. Only at the beginning of the 20th century did intensive breeding trials result in the development of the mild, large-fruited varieties we have today. Among the important producing countries are the US, Italy, Spain, France, Greece, and Israel, as well as a great many African, Asian, and Latin American countries. Sweet peppers are very high in vitamin C, containing about three times as much as that found in an orange. Green peppers contain less than the red, but still are a good source. Sweet red peppers are also an excellent source of vitamin A, having ten times more than that found in sweet green peppers. Both the red and green are good sources of dietary fiber, folate, and potassium, as well as flavonoids and phytochemicals. The various varieties of sweet pepper differ greatly in color, shape and size. They are most commonly found green, red or yellow but also come in various shades of orange, white, purple or black. Green and red sweet peppers are in fact of one and the same variety, the difference in color arising simply from different harvest times. All unripe peppers start off green and taste a little bitter; but as the ripening goes on, not only does the colour change, but so does the flavour, becoming sweeter and less bitter. With its season and growing conditions matching those of warm climate loving aubergines and courgettes, it is no surprise sweet peppers are so prominent in Mediterranean dishes mixing those three ingredients. Sweet peppers can be eaten raw chopped in salads, fried, roasted, or preserved. Their empty core and pump shape also makes them ideal for stuffing. TD has pelnty of sweet pepper recipes, try some of them: The Beckham's roasted red peppers and tomato soup Red peppers stuffed with spiced lamb and rice Provençal tian Grilled snapper on poêlée of red peppers and balsamic vinegar |
Eat now: raspberries
Thursday, July 8th, 2010
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Velvety, juicy, gorgeously sweet and with a delicious hint of tartness, raspberries are not only a delightful fruit, they are also pretty as a jewel and packed with goodness. The British raspberry season lasts until October but the main picking month is July so start enjoying them now. The UK is the ninth largest raspberry producer in the world and in season, British raspberries (many grown in Scotland's "fruit belt") dominate the UK market. A member of the rose family and a bramble fruit like the blackberry, raspberries are delicately structured with a hollow core. This makes them very fragile and highly perishable so handle them carefully. Pick the squashed ones out of the box before storing them in your fridge and rinse them delicately under a trickle of water before eating. Like strawberries, raspberries are most flavourful when eaten at room temperature so take them out of the fridge 30 min before eating if you can. Raspberries are great for your health too. Low in calories, they possess almost 50% higher antioxidant activity (with potential cancer prevention properties) than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes. They are high in Vitamin C, B and manganese. And good news, freezing and storing raspberries does not significantly affect their antioxidant activity, although their concentration in vitamin C is halved by the freezing process. Raspberries are a splendid companion to chocolate (from white to dark), vanilla, nuts and almonds, making them one of the best fruit friends for a sweet-toothed gourmet. You can serve them whole with cakes or ice cream, or make a quick coulis by crushing them with a fork with a drizzle of lemon juice and a bit of icing sugar . Raspberries also work well in savoury dishes, toss a couple in a salad with fatty fish or crush some in a marinade to add a bit of tanginess. Tasty Diaries has lots of gorgeous raspberry recipes, check them out: Luscious raspberry and almond cake White chocolate mousse with fresh mint and raspberries Hot smoked trout, raspberry and hazelnut salad Vanilla and raspberry vacherin Lightly spiced Pêche Melba Unforgettable warm chocolate fondant |
Eat now: gooseberries
Thursday, June 24th, 2010
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The British gooseberry season has now just started with the tart, green variety already on the stalls, soon to be followed by its sweeter, red sister. Related to blackcurrants and redcurrants, gooseberries are grown and eaten in cooler climates across the globe, the British weather being ideally suited to bring the gooseberry to perfection. Historical records show the fruit was already consumed in the UK in the sixteen's century, its cooling, acidic juice being prized for the treatment of fever. To use the berries, remove the stems and tops with scissors before eating. Blanching them a couple of minutes in boiling water will make them sweeter. British green gooseberries are juicy and sweet enough to be consumed raw, added to fruit salads or savoury dishes (see lentil, goat's cheese and gooseberry salad). Traditionally used in fools, both green and red gooseberries are also a happy addition to sweet tarts (watch out for my wonderful gooseberry and meringue tart recipe, coming soon!), or cooked in a compote or sauce with a bit of sugar and elderflower cordial. The compote can be used with fatty fish such as mackerel or pork (use the green variety for this), or simply poured over yogurt for a nice dessert (green or red varieties will do as long as you sweeten to taste). Lastly, try crushing gooseberries with a bit of olive oil, soy sauce, honey and lemon juice for a lovely fatty fish, lamb, or pork marinade. |
Eat now: courgettes
Thursday, June 17th, 2010
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A member of the squash family, the courgette has a tender flesh and seeds and soft edible skin. Courgette is botanically a fruit (the swollen ovary of the female courgette flower) but is mostly cooked as a vegetable. Its peculiar taste and texture divide diners between fans and foes but my conviction is that cooked well, courgette will seduce and convert its greatest adversaries. So even if you are not a fan, try the lovely courgette recipes in TD (listed below), they will hopefully change your mind on this fabulous fruit-vegetable. Courgettes range in size from about 6 cm to 15 cm, with smaller ones having a sweeter flavour. As well as the familiar green type, attractive bright yellow courgettes are also available. When buying, look for small (larger courgettes tend to have tougher skins), firm courgettes with smooth unblemished skins and a bright colour. Courgettes can be eaten raw or cooked, peel some of their skin off if you don't like their slight bitterness which comes from the skin. Finely chopped or grated raw courgettes and carrots can be mixed together and drizzled with vinaigrette to make a simple salad. They can also be steamed or fried and served with lemon juice or cumin as a mouthwatering side dish. Include them in tarts, risottos, pasta sauces or baked into a bread similar to banana bread. Courgette is also a main ingredient in the classic Mediterranean vegetable dish, la ratatouille, which mixes summer fruits and vegetables cooked over low heat for a long period of time (interestingly this vegetable was not consumed in the UK until the 1950s when British cooks discovered Mediterranean cooking thanks to the writings of Elizabeth David). Courgette flowers can also be eaten, they are a rich yellow colour and can be coated in batter and deep fried or stuffed and steamed or baked. TD has lots of delicious courgette recipes, so it you are not a fan yet, try these and you will be converted!: Courgette and Gorgonzola veloute Salmon with minty pesto crumble and courgette fondue Parmesan and spring onions crusted chicken with courgette carpaccio Quiche Lorraine sans pâte with grated courgettes |
Eat now: tomatoes
Thursday, June 10th, 2010
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Isn't this season wonderful? There are so many new fruits and vegetables on the stalls that I get stuck as to which to pick each week for this newsletter. This week it had to be fruity tomatoes, just because I found the sweetest yellow variety on my favourite vegs stall. According to the British Tomato Growers Association, we eat on average two tomatoes per week and a quarter of the tomatoes sold in the UK are British. This share is rising to a half during the British season, starting now and lasting through to October. Most of our imported tomatoes come from Spain, the Canary Islands (in the Winter), and Morocco. In season we can enjoy them at their best, freshly picked, deep coloured and full of sun goodness and sweet juices. As importantly, this also means we can enjoy lots of flavourful varieties that can't handle long travels as opposed to the standard commercially grown hybrid sort available throughout the Winter, with tomatoes picked unripe for a longer shelf life. Only now can we find tomatoes allowed to ripen fully on their wine before being picked and heirloom (or open-pollinated) varieties, which come in a huge range of sizes and colours from green to yellow, red or purple. Like most brightly coloured fruits and vegetables, tomatoes are a great health ally. They are a good source of Vitamins A, C and E, the natural plant pigments known as carotenoids. Of particular interest is their high concentration in lycopene and flavonoids, linked in a growing number of studies to a reduction in the onset of several chronic diseases, including cardiovascular disease and some cancers (prostate, colon and digestive track). Cooking tomatoes increases their concentration in lycopene and makes it more readily absorbed into the bloodstream, especially when they are cooked with olive oil. This association is very common in the Mediterranean diet, possibly providing part of the explanation as to why it is associated with a longer life. Flavour-packed sun blushed and sun dried tomatoes also have high lycopene contents, but beware of their higher fat and salt contents. When buying fresh tomatoes, choose them deep red and smell them. No smell means no taste. They should also give just a little when you squeeze them. Refrigerated tomatoes won't ripen so just set them on the window sill and use them as you need them. If they start to get too ripe, you can pop them in the fridge and they will last longer. Enjoy them raw with a drizzle of olive oil, balsamic vinegar and a few salt cristals, or slow roast them for a fabulously sweet flavour, stuff them, cook them in sauces, the possibilities are dizzying!! Check out these few gorgeous tomato recipes on TD: Slow roasted cherry tomatoes La Trompette’s secret ingredient gazpacho Creamy parmesan polenta with cherry tomato salsa South African tomato bredie Cherry tomato, goat’s cheese and tapenade tatin Pasta shells with cherry tomatoes, tapenade and roast chicken Super fast stuffed tomatoes with parma ham, basil and mozzarella |
Eat now: Strawberries
Thursday, June 3rd, 2010
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Isn't it great? we can now FINALLY buy strawberries with a lovely taste when you bite into them. You know what this means: one, Summer is around the corner and two, British strawberry season has started! I heard on Radio 4 that the UK has optimum climatic conditions for strawberry growing, the longer days and mild temperatures apparently yielding perfectly sweet, firm and juicy fruits. We will be able to enjoy this gorgeous fruit at its best until August, although the season can now be somewhat stretched on either end with the use of polytunnels. In season, the vast majority of strawberries sold in the UK are local crops, while during the rest of the year strawberries are imported, picked slightly under-ripe to ensure they don't turn into mush during transportation. Since strawberries do not ripen after being picked, imported strawberries are often hard and have an undeveloped flavour. Although there are other varieties of strawberry, by far the best known and most popular in the UK is Elsanta. It has good flavour, a long shelf life and is an attractive glossy berry, which makes it a firm favourite with commercial growers. Nearly 80% of the fruit found in supermarkets during the main British season will be the Elsanta variety. If you are looking to sample the pletora of other varieties available, buy them at a farmers market near you or go to a pick-your-own farm. In addition to their universally loved taste, strawberries are good for you. Low in calories and sugar, they contain more vitamin C than oranges, are high in fibre, a good source of folic acid and manganese, and contain antioxidant flavonoids (linked with protecting against heart disease, stroke and cancers). When buying, look for berries that are unblemished and bright red with fresh-looking green hulls. The fruit should be not too firm and not too soft. The scent is an indicator of quality and smaller strawberries often have more flavour. Strawberries absorb water readily and so are best served just rinsed under running water with their hulls still on. Take them out of the fridge 30 minutes before eating as the cold reduces their flavour. Best, allow them to warm up under the sun, they will thank you with extraordinary flavour and juiciness. Strawberries are wonderful eaten on their own or, of course, with cream watching a tennis game at Wimbledon. Also try adding drizzles of balsamic vinegar reduced with a bit of sugar, eat them decadently dipped in melted chocolate, or try Tasty Diaries' mouth-watering strawberry recipes: Strawberry tart the French way Strawberry and balsamic vinegar soup with crisp almond tuiles No-churn rhubarb, strawberry and mascarpone ice cream |
Eat now: Cherries
Wednesday, May 26th, 2010
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Finally, shiny, fleshy, deep red cherries are stylishly starting to grace our stalls... and I am already eating my June food budget trying to keep up with my children's addiction to those sweet and juicy scarlet fruits. Adele loves them so much I actually felt compelled to use her cute little hands for this week's picture. The majority of eating cherries are derived from either Prunus avium, the wild cherry (sometimes called the sweet cherry), or from Prunus cerasus, the sour cherry. They are an expensive fruit because of their high cost of production linked to high irrigation requirements, high labour costs and high losses from rain and hail. Around 40% of world production originates in Europe with Turkey, the US, and Iran being the largest producing countries. Closer to us, Italy, Spain and Greece have large commercial orchards. The UK is also a cherry producing country but its production has dwindled over the past 50 years. Today, around 95% of cherries consumed in the UK are imported. A campaign to save the British cherry called CherryAid was launched last year by prominent food writer Henrietta Green. If you ant to do your bit, buy British cherries at farmers market or best, go to an orchard to pick your own. Cherries are best eaten warm, just picked from a tree. When buying them make sure their skin is plump and shiny without brown marks or wrinkled spots. Store them at room temperature and be quick to eat them, they will keep for a couple of days. Cherries have many heath benefits. They are packed with powerful antioxidants with sour cherries containing more of the potent antioxidant anthocyanin than any other fruit. Cherries also contain important nutrients such as beta caroten (19 times more than blueberries and strawberries), melatonin (which helps regulate biorhythm and natural sleep patterns) vitamin C (although less than strawberries), potassium, magnesium, iron, fiber and folate. Emerging evidence links cherries to many important health benefits – from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. A 2008 study also found that a cherry-enriched diet lowered total weight, body fat (especially the all-important “belly” fat!), inflammation and cholesterol-all risk factors associated with heart disease. The highly annoying part though is that sour cherries have higher concentrations of most of these health-promoting nutrients, the sweet variety on the other end having a caloric content double that of strawberries. The conclusion is that we need to eat both, gorgeous on their own or in pies, clafoutis, or jelly. Enjoy them while they last, they will be gone in July! |
Eat now: broad beans
Thursday, May 20th, 2010
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Broad beans are at their best from the end of May through to mid-July, when the pods are pale green and soft and the beans are still small. Originating in the Mediterranean region, broad beans are quite hardy to grow. There is a good British production, plus imports from Portugal, Italy and Spain. Very young pods can be cooked and eaten whole but most commonly the beans are removed from their pod before being cooked. Larger beans must be double podded, which also makes them more digestible. After they have been podded, blanch them for 3 minutes in boiling water and rinse under cold water. This loosens their white skin, which must then be removed by popping each bean out of it, revealing a vibrant green and tender flesh. Broad beans are a valuable source of protein. They also contain fiber, copper, iron, niacin, folate and vitamin C. There is of course more of these nutrients, especially vitamin C, in fresh beans than dried. There have also been claims that these beans can be used as a natural alternative to drugs like viagra, as their high content in L-dopa could stimulate the human libido... Buy them now at their best in fresh and crisp pods, and keep them in the bottom drawer of your fridge for 2-3 days at most for maximum flavour. The best way to prepare them is to briefly steam or boil them, or sauté them in olive oil with a bit of rock salt and a squeeze of lemon juice. Eat them as a side to a meat or fish, added to a stew or pasta dish, in a salad, or mashed up with olive oil, garlic and lemon and spread on a slice of bread. TD recipes with broad beans include: Isreali couscous, broad bean and red bean salad Fusilli with broad beans, parmesan and mint |
Eat Now: Mint
Wednesday, May 12th, 2010
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A nous les Pimm's, Mohito's and barbecues, mint has arrived! Mint is a perennial that grows pretty much without care in almost all conditions. This makes it a great plant to have in your garden or on kitchen windowsills. It will become your best friend as the weather gets warmer, so handy for adding refreshing touches to your dishes and drinks. Its leaves, which grow from May through to late September, are a delight to both the nose and tastebuds. Just crush a leaf between your fingers and already you feel quenched, with the sun warming your neck and your woolly jumper magically turning into a crisp white linen shirt. The two most commonly found members of the large mint family are peppermint and spearmint (which is what you find on the market stalls), the latter being extensively used in cuisines all over the world. Other less common but great fun varieties include pineapple flavoured, apple, orange, banana, or even chocolate mints. Mint has remarkable medicinal properties. Packed with anti-oxydants, its freshening and germicidal properties have made it a key ally in oral health. Its strong aroma also helps opening up congested noses, lungs and throat, giving some relief in colds and respiratory disorders. Mint is well known for its ability to promote digestion, soothe stomach aches and help with irritable bowel syndrome. If you ate too much or feel a bit quizzy, make yourself a fresh mint tea by pouring hot but not boiling water over a bunch of fresh leaves. Cover the pot while the tea is seeping to prevent the valuable volatile oils from evaporating, and drink it warm. You will feel instantly refreshed and with a lighter stomach. When buying mint chose it with fresh, green leaves without stains or yellow leaves. Keep it in your fridge for up to a week with the stems dipped in a glass full of water (as with flowers) and the leaves covered with a pierced plastic bag. Mint freezes well also, so if you don't use all your bunch within a week, freeze the leaves spread on a flat surface then store them in a sealed bag. You can also chop them and freeze them in water in an ice cube tray. These are perfect for adding a fresh twist to your soups or stews and whipping up a quick post-work Pimm's without premeditation! |
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