Seasonal main meals, side dishes and snack ideas.
If you are new to cooking or you're just out of ideas of what to eat, why not follow our Move it and Lose it recipe page to accompany our 12 week workshop. We endeavour to provide you with seasonal recipe ideas to help you add simple healthy meals and snacks to your diet.
Week 1 (January) - The Leek
The leek is part of the Allium family and is very closely related to onions, garlic and chives. Rather than forming a bulb like the onion, it grows as long cylindrical bundles of leaves. Leeks are thought to be native to central Asia and have been cultivated there and in Europe for thousands of years. The ancient Greeks and Romans revered the leek and its beneficial effect upon the voice. Leeks contain a good amount of kaempferol, which is shown to help protect our blood vessels.
Leeks have a milder taste than an onion and are used in many dishes either has the main event or for flavouring. Most of the leek can be used however the white and lighter green parts are preferred; the darker portion tends to have a tough texture but can be used in stocks for flavourings.
Popular dishes include leek and potato soup and cock-a-leekie soup, however leeks can be enjoyed simply sautéed or used in salads. Our recipe this week is Chicken, leek and Dijon casserole.
Week 2 (January) - Spring Greens
Spring greens are most closely related to curly kale and collard greens, however it is considered to be closer to wild cabbage. Like kale, the central leaves do not form a head or form a very loose one. Spring greens are very tolerant to winter weather and are grown primarily in northern Europe, making them a perfect choice for this time of year.
Spring greens are particularly rich in vitamin C, folate and dietary fibre. Vitamin C is an important due to its role in boosting immunity and by helping white bloods cells function better. So increasing the amount you eat could keep those nasty colds away.
Spring Greens are great for side dishes and in stir-fries. Our recipe for this week has a spicy twist to warm you up using chilli and garlic. Why not try Spring Greens with garlic, chilli and yoghurt.
Week 3 (February) - Carrots
The carrot is a very versatile root vegetable and wasn’t always orange, up until the middle ages all carrots were purple. However across the channel in Holland some patriotic growers bred an orange carrot in tribute of King William I of Orange.
We’ve all heard that old adage carrots help you see in the dark and this is partly true, they’re very high in beta-carotene, which is important to maintain good eye health.
Carrots are great eaten raw or cooked and can be used in both sweet and savoury dishes. This week’s recipe is a favourite of mine and is great to warm you up over the winter months- carrot and coriander soup.
Pic from: https://bit.ly/2tdauBn
Week 4 (February) - Savoy cabbage
Savoy cabbage has a very distinguished look with its heavily textured, crinkled leaves. Its outer leaves are its toughest, these help to protect the cabbage throughout the colder months. These also tender to be darker in colour in comparison to the inner leaves that are much paler due to the lack of sunlight.
Considered the most versatile of all cabbages, its texture and flavour can supplement soups, stews and salads. Savoy cabbage works well with thyme, sage, caraway, onions, garlic and dill. It also takes on stronger flavours such as bacon and cheese as it tends to act like a sponge and soak up all the lovely flavours.
This week’s recipe is braised savoy cabbage with bacon and crème fraiche
Information from: https://bit.ly/2UXy1ly
Week 5- Cauliflower
Cauliflower is in the same family as broccoli, kale, cabbage, brussels sprouts and collard greens. Cauliflower contains high amounts of vitamin C, as well as good amounts of vitamin K, B6, folate, pantothenic acid, potassium, manganese, magnesium and phosphorous. It’s also high in fibre giving 10% of your daily needs.
Consuming enough fibre may help prevent digestive conditions like constipation, diverticulitis and IBS
Cauliflower is used in many dishes or as an accompaniment and more recently has been used in place of grains and legumes. These new and inventive variations include cauliflower rice, cauliflower hummus, cauliflower mash or even cauliflower pizza crust. Our recipe for this week is spiced cauliflower with chickpeas, this is great eaten as a snack and is really simple to prepare and cook.
Picture from: https://bit.ly/2Dejlce
Week 6- Brussels Sprouts
A bit like marmite, you either like ‘em or hate ‘em, however whatever your stance these little green balls of goodness they are still a culinary Christmas favourite. Brussels sprouts like many other cabbage species are native to the Mediterranean region, however their name may derive from their cultivation in the late 13th century near to Brussels in Belgium. Brussels sprouts grow in temperature ranges between 7-24oC and are harvested between September and March.
Brussels sprouts contain high amounts vitamin C, K and A also there is moderate amounts of folate, vitamin B6 and dietary fibre. We need folate in our diets for the production and maintenance of new cells and for preventing changes to DNA.
Our recipe this week is Brussels sprouts with bacon and chestnuts, find on our website here https://bit.ly/2NfPiqJ
Picture from: https://bit.ly/2Riktj8
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