Roast beetroot
Beetroot can be roasted whole from raw, but takes one and a half to two hours depending on size and oven temperature. It is quicker to par-boil, for instance for 20 minutes. Then drain and roast with a drizzle of olive oil and balsamic vinegar.
Carrot and parsnip bake
• Peel, chop and boil a mix of carrot and parsnip (or carrot alone) until tender. Avoid over-cooking.
• Grate ginger.
• Add grated fresh ginger (or powdered ginger) to the vegetables with a little cream and mash together.
• Place in a Pyrex dish. Top with some small knobs of butter and/or sliced tomatoes
• Bake at Mark 4-5 for 15-20 mins.
Use of leeks
If you normally use onion as a base for a curry or an Italian style sauce, try using leek instead. Its flavour and function in the dish is similar, but the green leaf part of the leek has extra minerals and vitamins, so it’s a healthier alternative.
Broad bean curry
At the end of a broad bean crop the beans become larger and tougher, with thicker skins. At this stage they are less good as a boiled vegetable, but better for a curry. The spice cumin combines particularly well with broad beans, as the Egyptians have known for thousands of years. The whole cumin and ground cumin each add something slightly different to the flavour.
Ingredients
Garlic, crush and crop fine
Ginger, crop fine
Onion or leek, chopped fine
Tomatoes or tomato paste
Powdered spices e.g. cumin, chilli, turmeric, coriander, garam masala
Mustard seeds
Cumin seeds
Whole cardamons (only 3-4 per pan of beans)
• Heat oil in a pan and sprinkle in mustard and cumin seeds (or cook dry first then add oil
• Add onion/leek, garlic and ginger. Cook for a few minutes
• Add remaining spice and cook for a few minutes
• Add tomato and beans with water to cover. Simmer or cook in oven for 40 mins or until the beans are soft. Uncover near to the end to evaporate excess water.
• Serve with potatoes, chapattis, flat bread or rice.
Note. If you grow your own beans you can make a big batch of this dish at the end of the bean season, and freeze.
Crispy kale
Use whole leaves. Wash and dry the leaves. Lightly rub in olive oil and crisp up on a baking try in a moderate oven.
Steamed spring cabbage
Peel off the leaves and wash
Roll up each leaf and place as a roll in a folding colander above boiling water.
Cover and steam for 4-10 mins depending on the type and age of the cabbage.
Serve
Microwaved broccoli
For two people take 4-6 small heads and wash
Place in a microwavable dish with 1 tablespoon of water
Microwave on high power for 4-5 mins (850Watt)
Microwaved Brussels Sprouts
Wash and trim 10 sprouts
Place in microwavable dish with one table spoon water
Microwave, covered, for 5 minutes on high power (850 Watt)
Stir-fry mixed vegetables
Use a wok, stock pan or frying pan
Ingredients
Garlic 1-2 cloves, squash and chop
Onion, finely slice
Ginger, finely slice about a teaspoonful
Red pepper slice thinly
Carrot, slice very thin
Mushroom, slice
Leeks, slice
Courgettes, slice
• Place a little oil in the pan, with a touch of sesame oil if desired
• Heat the oil
• Add all ingredients except those which need least cooking (e.g. leek, courgette and spinach)
• Stir fry until almost ready, adding a spoon of water if needed
• For final flavouring add one of the following to taste: salt and pepper, soy sauce, Marigold vegetable stock, Thai seven spices
Serve with potatoes as described below
Microwave potatoes for two
• Scrub two medium potatoes
• Stab each one well with a fork
• Microwave on each side for one and a half minutes on an open dish in the microwave (high power 850 Watt)
• Slice and add near the end of the stir fry vegetables, above or wrap with foil and cover with a cloth, to finish the cooking
