Summer berry tarts

Plump, juicy berries are one of my favourite things about summer. I especially love blueberries and their softly sweet sharpness. 

When I was little, we would visit family in America every few summers. We had a great uncle who grew blueberries in his garden, and he would bring us buckets full to the brim with them. We would gleefully dig our hands into the depths of the buckets and stuff fistfuls into our mouths, leaving us with purple stained tongues and fingers. Those blueberry deliveries were always a highlight of our trips.

I've never found berries that taste quite as sweet as those, but these tarts come pretty close.

Berries with benefits

The deep purples, reds and blues of berries offer a clue to their nutritional benefits. Blueberries, raspberries and blackberries are all rich in phytonutrients, including anthocyanins. These powerful anti-oxidant compounds are responsible for berries' bright pigmentation, and help protect our tissues from oxidative stress and inflammation. 

In addition to being fantastic antioxidant sources, berries have a low glycaemic index, meaning they can support more stable blood sugar levels. Regulating blood sugar also prevents oxidative stress on tissues and inflammation caused by high blood sugar.

Now for the tarts

For the topping, I've used a mix of blueberries, raspberries and blackberries for different flavours, colours and textures. Blended together, this combination also make a delicious, deep purple filling.

Dates are used to sweeten the crust and filling, while lime zest gives some citrus tanginess to the filling and extra colour to the topping. The oat and ground almond crust provides the perfect crunch to balance the softness of the berries.  Super quick and easy to make, these tarts are a perfectly unfussy dessert, and their rustic (aka messy) prettiness is part of their charm.

The tarts are vegan, and you can make them gluten free by using gluten free oats.

Ingredients

Crust
1/2 cup ground almonds
1/2 cup rolled oats
Pinch of himalayan/sea salt
3 medjool dates
2 tbsp coconut oil

For the filling and topping, I used a small punnet each of raspberries, blackberries and blueberries and 1 organic unwaxed lime.

Filling
1 cup mixed raspberries, blackberries and blueberries
1 date
1 tbsp ground almonds
Grated zest of half a lime

Topping
2 cups mixed raspberries, blackberries and blueberries
Grated zest of half a lime 

Preheat the oven to 180 degrees (fan assisted)

Put the crust ingredients in a food processor and blitz until you have a smooth, sticky consistency that can be rolled into a ball. The mixture will also feel pretty oily, this will help to give it crunch once it's baked.

Divide the crust mixture into six pieces, and roll out each into discs between two sheets of baking paper so they fit your paper baking cups (I used 2 1/2 inch cups). Place the filled paper baking cups on a muffin tin. The mixture might break off a bit, just press back in and fill any holes with your fingers. 

Bake in the oven for 8-10 minutes, removing when the edges start to brown. Leave to cool.

In your clean food processor, add the filling ingredients and blitz until fully mixed. Put a tablespoon of mixture into each of your cooled crusts and then top with the mixed berries and grated lime zest.

Cauli, kale and coconut soup

Cold days and dark nights call for nourishing soups. This recipe was born last Sunday night after a long journey home from a weekend away. I wanted to knock together something comforting and quick and I had cauliflower and cavolo nero (AKA Tuscan kale) in the fridge from my Growing Communities veg box. I made the soup for dinner that night and then took leftovers into work for lunch last week. It's so good I was happy to make another batch to work my way through for this post.

This really is a speedy, throw-it-together recipe. The only thing it's useful to have made up before hand is stock. I used chicken stock, but vegetable stock would work too. I always keep a supply of homemade chicken stock in the fridge as it's packed full of nutrients and a brilliant base for soups, stews and sauces. It's great as a hot drink too (especially if you're feeling under the weather). There's a reason why chicken soup is used in so many cultures as a healing food. Hemsley & Hemsley are great advocates of stock - or 'bone broth' - and they give a useful explanation of its health benefits and directions for making it here.

Combined with the stock and turmeric, the cruciferous veggies make this soup a truly anti-inflammatory meal. Cauliflower and cavolo nero contain a type of phytochemical called glucosinolates, which are thought to have cancer protective properties. They are also fantastic sources of vitamins and minerals including vitamins A, B's, C, K, and the minerals copper, iron, magnesium and manganese. This all-star combination makes them anti-inflammatory, antioxidant and supportive of detoxification processes.

The key to getting the most from these veggies is not overcooking them, which is why I keeping cooking time short and sweet. By using the liquid the veggies are cooked in for the soup, you'll also preserve any nutrients that have leached out during cooking.

Cauli, kale and coconut soup

Serves 4

Ingredients

200ml coconut milk (I use Biona full fat) - and a little extra for serving
500ml chicken stock
150g cavolo nero, roughly chopped
150g cauliflower (including leaves) roughly chopped
1tsp turmeric
Good grind of sea salt and pepper
Handful of cashews - ideally soaked for a few hours beforehand
1 clove garlic, crushed

Combine the stock, coconut milk, garlic and turmeric in a large pan and bring to a boil. Once bubbling, add the cauliflower, cavolo nero, salt and pepper. Cover and simmer for 5 minutes until the cauliflower is just tender but still firm.

Allow to cool for another 5 minutes then add to a blender/food processor with the cashews. Blend on high speed until you get a completely smooth and creamy consistency.

Serve with an extra drizzle of coconut milk on top.

Christmas tree salad

It's been quiet on the blog for a while; I've had a busy month and other things have taken over. But I'm excited to be back with the beautifully bright Christmas tree salad. Don't worry, it doesn't contain pine needles.

The holiday period is many great things, but health conscious isn't necessarily top of the list. Food and drink punctuate - and sometimes define - celebratory events with family and friends. Work parties and drinks, Christmas dinner, leftover lunches and new years eve are full of boozy and sugary temptation… and let's face it, canapés, mulled wine, mince pies and your gran's special Christmas trifle aren't exactly bursting with nutrients.

Christmas is about relaxing and enjoying yourself. In every post, I try and get across the point that eating well really doesn't have to feel boring or like denial. Replacing some of the traditional classics with healthier, nutrient rich foods will not only be enjoyable (it's good to shake things up a bit after all), but it'll also help keep your energy and digestion on track and reduce the dreaded January slump where you feel like you've morphed into a brandy soaked Christmas pudding.

So in amongst the prosecco and roasties, why not include the Christmas tree salad to bring some balance. It would make a great addition to the Christmas dinner table, and if you're up for being controversial, it could even replace the roast potatoes and sprouts (or have I gone a step too far?). It would work brilliantly with leftovers and is handy to have made up in the fridge so there's something that's good for you to reach for when you're feeling peckish.

Romanesco broccoli florets are like tiny Christmas trees and pomegranate seeds like little baubles. Aside from looking pretty, their flavours combine really well. The slight bitterness and crunch of the romanesco and kale are balanced by the sweetness of the pomegranate, orange and sweet potato. This salad is rich in magnesium, folate, vitamin C and beta-carotene - these nutrients support immunity and offer anti-oxidant protection. The compounds in the romanesco provide important nutrients for liver function too.

Wishing you a very happy, colourful and bright Christmas x

Christmas tree salad

Serves 4-6

Ingredients

For the salad:
1 head romanesco broccoli
1 sweet potato
8 stalks of curly kale
Seeds of 1 pomegranate
1 large orange
1 cup walnuts
4 small spring onions
1tbsp coconut oil
Large pinch of salt (sea salt or Himalayan pink rock salt)

For the dressing:
5 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
Juice of half a lemon

Pre-heat the oven to 175 degrees.  Chop the sweet potato cross ways into 1cm slices, then cut each slice into quarters. Place in a roasting tin with the coconut oil and a large pinch of salt.  Roast in the oven for 45 minutes, giving the tin a shake every 10 minutes or so to make sure the slices cook evenly.

Remove the kale from its stalks and chop the leaves. Cut the romanesco into small florets. Steam both for 2 minutes, drain and rinse with cold water.

Thinly slice the orange, then cut each slice into quarters. Roughly chop the walnuts and spring onions.

Combine and mix the dressing ingredients in a small bowl.

To assemble, allow the sweet potato to cool a little, then mix with the greens and spring onions in a large bowl. Add half the nuts, pomegranate seeds and orange and mix well, adding the dressing. Sprinkle the remaining nuts, pomegranate seeds and orange slices on top to decorate. 

Drink the rainbow

Juicing is a brilliant way of getting lots of vitamins, minerals and plant nutrients into your body. You'll see from the recipes below that you can pack a lot of fruit and veg into a glass with each juice. Because the nutrients in fruit and veg juices are easily absorbed, they're kind on the digestive system. This makes juices ideal to have at the start of the day or to pep you up when you're feeling sluggish, tired or like you've over-indulged.

There's a big difference between buying a carton of OJ and the kinds of juices I'm talking about here. Not only are homemade juices fresh and without any dodgy additives, but when you make your own, you can choose ingredients that won't cause the same sugar spike that pure fruit juices do.  

The key to making a balanced juice is always combining fruit and veg when you juice - with the focus on including as much or more veg than fruit. Carrots, beets and sweet potatoes that I use in these recipes all work well to add sweetness, and cucumber, watercress and mint are refreshing.

Buying a juicer is an investment, but one that's definitely worthwhile. Juicing is such an easy way to introduce more fruit and veg into your diet, and experimenting with different flavours and combinations can be really creative! You could start with a book like the brilliant Super Juice by Michael van Straten for inspiration.

Just to be clear, I think juicing is a great addition to your diet, but not a replacement for solid food. Juicing removes fibre from fruit and veg, so you need to make sure you're still getting this along with all the other nutrients your body needs from a varied, wholefoods diet.

The three juice recipes here are some of my favourites. Each recipe serves 2.

Green 

Cucumber and mint soothe and cool, while watercress is anti-bacterial and rich in vitamins C and E. Lime adds freshness an extra vitamin C boost.

• 1 handful watercress
• 1 handful mint leaves
• 1 apple
• 1 pear
• 1 lime (peeled_
• 3 baby cucumbers / 3/4 big cucumber (peeled if not organic)

Wash all ingredients. Put the watercress and mint through the juicer, then the lime and cucumber(s) and lastly the apple and pear.

Pink

Beets support the liver and help to cleanse the blood. They also contain iron and folic acid, especially important in pregnancy. Ginger is anti-bacterial and stimulates circulation.

• 2 beetroots (peeled)
• 1 apple (washed and cored)
• 1 thumb of ginger (peeled)

Put all ingredients through the juicer.

Orange

This juice is a beta-carotene party in a glass. Beta-carotene is a powerful antioxidant and boosts the immune system as well as supporting eye health and the skin.

• 1 small sweet potato (peeled)
• 2 satsumas (peeled)
• 3 carrots (peeled if not organic)
• Thumb of ginger (peeled)

 Put the satsumas through the juicer first, followed by the other ingredients.

Technicolour super salad

This vegan salad is rich in nutrients, including protein, good fats, iron and antioxidants. The combination of earthy sweetness from the beets, juiciness from the radishes and the bitter crunch of endive make it delicious too.

It's also a looker, with vibrant hues of pink and green. Brightly coloured fruit and veg, as well as looking good, reveals information about nutrient content. For example, reds, pinks and purples like those in this salad, point to certain natural phytochemicals with anti-oxidant, anti-inflammatory and cancer preventive properties.

This salad was inspired by a recipe from the brilliant Green Kitchen Stories, but I made a few tweaks to the ingredients and colour scheme.

Pretty pinks

Beets are the showstopper in this salad, with their hot pink and white stripes. As well as being a source of iron, the high fibre content of beets supports healthy digestion. Radishes have cancer preventive, anti-inflammatory and anti-oxidant properties, while chicory (AKA endive) is a bitter leaf that stimulates digestion, helping to break down food in the stomach.  All three of these rosey veggies also work to stimulate the liver and support detoxification.

Luscious greens

Avocado contains oleic acid, a mono-unsaturated fat, which helps us absorb anti-oxidants from other foods. The bright green broad beans add protein and are a source of fibre, essential for healthy digestion.

And amazing… beige

Although it's the least exciting colour in this salad, the quinoa does more than add bulk, crunch and a nutty flavour. Quinoa is different to other grains because its seeds are much more nutrient dense. A complete protein, it contains all the essential amino acids our bodies need to function.  It's also high in anti-oxidants and anti-inflammatory nutrients.  

Technicolour super salad

Serves 2-3

Ingredients

For the salad
1 cup quinoa - soaked for at least 30 minutes and rinsed well.
250g broad beans (removed from pods)
1 candy beetroot
150g radishes
1 head of red chicory
2 spring onions
1 avocado

For the dressing
Juice of half a lemon
2 tsp apple cider vinegar
4 tbsp extra virgin olive oil
Pinch of salt and pepper to taste

Preheat the oven to 175 degrees.

Cook the quinoa in 1.5 cups boiling water with a pinch of salt. Bring to boil then simmer until all water absorbed, which should take around 15 minutes. Leave to cool.

Wash the radishes and place on a baking tray in the oven with a teaspoon of coconut oil and a pinch of salt. Roast for 15 minutes.

Blanch the broad beans in boiling water for 2 minutes. Rinse in cold water, drain and pop the beans out of their skins.

Peel, then mandolin or very thinly slice the beetroot. Remove the outside leaves of the chicory and cut the bulb in half lengthways and again into quarters. Separate the leaves from the bulb and wash well. Finely chop the spring onion and slice the avocado into small wedges.

Assemble ingredients in a large bowl, add the combined dressing ingredients, mix well and serve. Leftovers will keep in the fridge for up to 2 days.