When I think of August, it brings to mind long, hot, sunny days (hopefully!), chilled glasses of Pimms and gorgeously ripe melons. The memories of sunny days and melon go back to my childhood (not so much the Pimms 🙂 ) when a slice of sweet melon was a delicious treat. Then as a teenager we holidayed in the Algarve and ate deliciously sweet, fragrant melon for breakfast every day. Wonderful memories. Continue reading “Refreshing melon, mint and lime salad”
If you’re reading this sitting in the hot summer sun, you may wonder why I’m posting a soup recipe in the middle of summer. But if you’re used to a British summer, then you’ll know that any day at this time of the year can be a soup day, as the weather is somewhat unpredictable. Continue reading “Red pepper and white bean sunshine soup”
One of the outcomes of lockdown for us is we have had time to create new raised beds to start growing our own veggies. This is actually the third time we’ve done this (we kept moving!) and these ones are by far the best. Continue reading “Courgette compendium”
Daily life is in flux at the moment with the current corona virus Covid 19 spreading like wild fire around the globe. Out of the many different reactions to the situation, ranging from panic to none, feeling powerless is one of the most negative. And there’s no need to, because there are some very simple things that can be done to help support your body’s defence mechanism. Continue reading “5 Ways to support your immune system”
It’s the third instalment of my ‘easy changes’ series, and we’re finally taking some action! And it really is an easy one – just eat more fruit and vegetables! Continue reading “Easy Steps No. 3 – eat more (fruit and veg!)”
I’m a big fan of carrots. And of rainbow eating. So you can imagine how excited I get when I find rainbow carrots! I’m like a kid in a sweet shop, much to the embarrassment of whoever I’m with. Sometimes hard to find in mainstream supermarkets (although I have noticed them appearing more, along with a premium price), they seem to be easier to find at farmers markets and farm shops. Or even better, try and grow your own – they’ll taste so good! Continue reading “Rainbow roasted carrot and thyme salad”
Following on from my ‘brain food’ post yesterday (plant-based foods that are particularly good for the old grey matter) I wanted to share one more with you – mushrooms. According to an article on the BBC website this week, a research study suggests that people who eat mushrooms more than twice a week have less age-related cognitive decline that those who didn’t. This means they performed better on memory and recall tests, good news for mushroom lovers!
The study was small and the research cannot make a direct cause and effect link (so hard to do as there are so many other factors to take into account). However, it does suggest there is something in mushrooms that can benefit the brain. As with all fresh produce, mushrooms contain a whole array of micronutrients and phytonutrients. In fact, mushrooms as medicine is a huge area of research at the moment. Continue reading “Creamy mushroom pasta”
It’s Day 2 of the Sensitive Foodie Advent calendar. Today I have a simple vegetable dish that can be eaten hot as a side or cold as a salad, useful if you are going to a pot-luck and need to take a dish. Continue reading “Roasted squash, red onion and Brussel sprouts”
If I ever ask my family what they fancy for dinner, more often than not the answer is dal. Ever since our time living in India, it has become a firm favourite for all of us. And we’re not the only ones as the page with my simple dal recipe (find it here) is one of the most frequently visited on the website.
As you have probably gathered by now, I love a bit of rainbow eating. Adding a variety of colourful vegetables to dishes can increase their micro and phytonutrient properties enormously. And dal is the perfect base for a rainbow make-over, so it just had to happen!
Just changing from white to red onion improves the phytonutrient profile, as the red pigment contains anthocyanins. These tiny chemicals help support cell functions and act as anti-oxidants, neutralising free radical activity. Essentially, they contribute to supporting our health. There are a huge number of different types of anthocyanins, and as with all phytonutrients they work best together as a team, hence why whole-foods are always the best option.
Sweet potatoes and spinach contains their own variety of micro and phytonutrients too, as does turmeric, tomato and the curry leaves. In fact this rainbow dal really is a veritable smorgasbord of pigments! Add in the fab fibre content and this dish really is one that will make both your taste-buds and your body buzz with joy!
The most important thing about this rainbow dal, though, is that it tastes gorgeous! Adding the extra vegetable gives it more body and texture, so all the senses are cared for. Serve it with a good dollop of dairy-free yoghurt and some steamed wholegrain rice and it will fill the hungriest of stomachs too.
So next time you’re cooking up a dal, bring a bit more rainbow power to the dinner table and give this one a go. Don’t forget to let me know how you get on. Enjoy!
Rainbow dal – serves 4
1 red onion
2 cloves garlic
2 medium tomatoes
2 medium or 1 large sweet potato
10-12 curry leaves
1/2 teaspoon ground turmeric
225g yellow split peas
for the tempering:
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
4 dried red chillis and/or 2 fresh red chillis sliced lengthways
2cm piece of ginger thinly sliced
2 tablespoons fresh coriander
Chop the onion and tomatoes, finely chop the garlic. Peel and dice the sweet potato.
Heat a couple of tablespoons of water in the bottom of a medium sized saucepan until bubbling then add the onion. Lower the heat and sauté for 5 minutes, stirring to make sure it doesn’t burn. Add the chopped tomato, curry leaves and garlic and cook for another 5 minutes, then add the sweet potato. Simmer for a couple of minutes.
Stir in the ground tumeric, lentils or yellow split peas and a good pinch of salt. Leave to cook for a couple of minutes then add the water. Pop on the saucepan lid, bring to the boil, then reduce the heat and simmer for 20 minutes or so until the water is absorbed, the sweet potato soft and the dal is thick and sumptuous. Add the spinach leaves and cook for another couple of minutes until wilted.
Heat a small non-stick pan and add the cumin and black mustard seeds. Once the seeds start to pop and release their aromas (about 1 1/2 minutes), turn off the heat and add the dried red chillis and ginger. Shake the pan and let them cook in the residual pan heat. After a couple of minutes, tip the tempering into the dal, stir well to combine and heat through gently.
Finally, add a squeeze of lemon juice and the fresh chopped coriander then serve.
Summer is still hanging on in there just about. I’m still enjoying dining on big hearty salads packed full of fresh seasonal goodies and a big flavour hit. Continue reading “Warm beetroot salad with creamy tahini ginger dressing”