Essence of Summer

Liz Nicholls

Round and About

Katie Kingsley serves up some quick and easy dishes which you can (hopefully) enjoy al fresco.

Cheat’s paella

This is a really flavoursome, sweet and smoky savoury rice that would perk up anyone’s weekday night and will be ready in under 10 minutes if you are using refrigerated leftover rice. It also makes an excellent choice for a barbecue as it goes
well with meat, fish and salads, a guaranteed crowd-pleaser!

Cook one cup of rice according to packet instructions and refrigerate until required (this works best if the rice is cooled before using). Finely chop an onion and fry in 1 tbsp of olive oil, adding 100g of diced cooking chorizo once the onion has softened. Weigh out 150g of frozen peas in a small bowl (if using fresh peas, add with the peppers), add a chicken stock cube and pour over 150ml of boiling water.

Mince two cloves of garlic and add to the chorizo once it has released its oils with 2tsp of smoked paprika, cooking for one minute then adding the rice and stirring to coat. Add your stock and peas with 150g of drained and sliced roasted red and yellow peppers, cooking over a high heat until almost all the liquid has been absorbed by the rice. Serve with lemon wedges and sprinkled with fresh parsley.

Herby halibut skewers

These work fantastically on a barbecue; use any firm fleshed white fish and be sure to get a generous char. Leftover salsa is delicious with lamb or spread over fish in a tray bake with roast tomatoes, peppers and olives.

To make your salsa verde, either finely chop or blitz everything together depending on your tastes and time frame. You will need a handful of mint and parsley, the juice and zest from one lemon, 100g of roasted salted pistachios, one garlic clove and enough extra virgin olive oil to obtain your desired consistency. Refrigerate until required. In a larger bowl, finely chop a small handful each of fresh chives, oregano and mint then add 3 tbsp of olive oil and season well.

Take two large fish fillets and cut into bite sized chunks then add to your bowl with the herbs and oil before threading onto skewers with alternating ribbons of yellow and green courgettes. Season skewers before cooking on a hot barbecue or ridged grill pan for a few minutes on each side so you get charred edges. Serve with your salsa verde dotted on top and in sauce pots.

Raspberry and pistachio mess

The very essence of summer and worthy of concluding the most champion of barbecues with just a few extra flourishes. It’s an ideal dessert to prepare in advance and throw together as you are ready to serve it.

Whisk 250ml of double cream to soft peaks. Sieve 100g of icing sugar into the cream then add ¼ tsp of vanilla extract and fold to combine. Refrigerate until required. Place 300g of frozen raspberries into a small pan adding a few tbsp of icing powder and squeeze of lemon juice. Bring to a boil and then simmer for five to 10 minutes until the mixture has thickened.

Adjust lemon and sugar to taste then when you are happy with the balance, place a fine mesh sieve over a bowl and use a spatula or wooden spoon to push the coulis through so only the seeds are left in the sieve then refrigerate the coulis until required. Finely chop a handful of unsalted roasted pistachio nuts and roughly break meringues into chunks. When you are ready to assemble the desserts, first dollop in cream then meringue then fresh raspberries with coulis then repeat. Finish off with chopped pistachios and edible flowers or sugared petals.

Is a vegan diet healthy?

Round & About

Round and About

Society considers a vegan diet a “healthy” lifestyle choice (both for humans and the environment). But is it? Some of the most severe and chronic health conditions I see are often connected to current or past veganism.

The science is convincing; vegans are far more likely to present with a number of key nutritional deficiencies compared to omnivores, particularly B12, omega 3 essential fats, choline and bioavailable forms of calcium, iron, zinc, vitamin A and D. Our cells require optimal nutrient levels to function. When cells malfunction, we develop disease.

Our digestive system closely resembles other predatory animals’ and is designed to break down animal protein with stomach acid. Herbivores do not produce stomach acid. Plants are difficult to break down, which is why herbivores have a special stomach (a rumen) containing significant quantities of bacteria whose sole purpose is to release nutrients. If you watch a cow eating, you’ll notice grass is regurgitated multiple times – “chewing the cud”. The human digestive system has very few bacteria in the stomach (stomach acid is very hostile to gut bacteria), with the vast majority residing in our version of a rumen, the colon (which is as far away from the stomach as possible) and located after the small intestine, the key part of the digestive system that absorbs nutrients (in herbivores the rumen is before the small intestine). We are designed to absorb the vast majority of our nutrients from foods broken down in the upper digestive systems (animal proteins/fats), with indigestible plant matter passed to the colon, where the gut bacteria get to work and produce a raft of essential metabolic by-products that we have discussed and confer considerable health benefits.

I’m not advocating we eat lots of animal protein; it should be the “garnish” with veg centre stage! I’m pointing out that abstaining from all animal protein is not “healthy”. A vegan diet is essentially a form of fasting.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 0118 321 9533 or visit www.entirewellbeing.com

Lilacs in May

Cherry Butler

Round and About

Syringa vulgaris is is the most common lilac available in this country to grow in gardens. The common name ‘lilac’ refers to the colour but there are many available.

Ten lilac tips:

  1. One point worth noting is that if you are particular about the colour it’s a good idea to buy it in flower!
  2. Container-grown plants can be planted at any time of the year but ensure they are well watered before and after planting for several months.
  3. Lilacs can be grown in most well-drained soils and thrive in alkaline, chalky ones which is good to know.
  4. They prefer a sunny site but can be grown alone or in a mixed border.
  5. It’s a true English cottage garden plant that can be combined with other shrubs and under-planted with spring bulbs or cottage perennials.
  6. Prune immediately after flowering, removing the spent blooms and cutting to a strong pair of buds.
  7. Remove suckers when young.
  8. Syringa vulgaris can grow very large so give it room; there are smaller varieties such as Syringa microphylla which can form a compact shrub for smaller gardens.
  9. Feed with blood, fish and bone or a slow release fertilizer.
  10. Don’t forget to pick and enjoy some of the flowers inside!
Cathie’s Gardening School Services include a horticultural consultancy visiting your garden for bespoke advice, Cathie’s Garden Army to transform your garden after a consultancy or professional pruning as well as RHS courses. [email protected] Follow us on Facebook and Twitter

Watercress to Impress

Liz Nicholls

Round and About

Watercress season is upon us!

If you are lacking inspiration then I hope these simple but effective recipes from Katie Kingsley will motivate you to acquaint it with your dining table. This mysterious vegetable is known to harbour powers beyond tantalising taste buds. Whether it be a cure for baldness, mental stimulant or aphrodisiac you are after, surely failing to make the most of it this season would be reckless!

Curried egg and watercress sandwich

Boil eggs for seven or eight minutes (you want them in between soft and hard-boiled), I allow two eggs per sandwich. Peel under cold running water and chop eggs before transferring to a bowl and leaving to cool. Add 2 tbsp of mayonnaise (1 tbsp per egg) then add 1 tsp of curry paste and season with pepper. Mix and leave in the fridge to cool until required. I like to serve in between buttered brown seeded bread with plenty of watercress.

Potato, fennel and lemon wedges

Heat oven to 200°C. Cut three or four Maris Piper or King Edward potatoes in half and then into wedges and place in a large bowl. Cut two fennel bulbs into wedges (reserving fronds) and a lemon into six wedges then add to the bowl. Drizzle over about 2 tbsp of rapeseed oil, season with salt flakes and use your hands to toss everything together and coat it before placing on a baking tray and into the oven for about 40 minutes, or until crisp and golden. You will need to give them a shake halfway through cooking. Sprinkle over the reserved fennel fronds and serve with more flaked sea salt and mayonnaise.

Roast salmon and watercress mayonnaise

Heat oven to 180°C and line a shallow baking dish with foil. Thickly slice a lemon and fry in a little oil until golden then season and leave to one side. Pat dry using kitchen paper and rub olive oil into as many salmon fillets as people you desire to serve. Season the fish with salt and pepper and lay your lemon slices on top before placing into the oven.

Check the fillets after 10 minutes, they are ready when the fish flakes easily with a fork. Use a food processor to make the mayonnaise. Zest and juice one lemon, add 1 tsp of juice to the bowl with the zest, three egg yolks, 1 tsp of Dijon mustard and blitz until combined. With the motor running, add 150ml of rapeseed oil in a thin steady stream until emulsified. Add 50g roughly chopped watercress and blitz again then add seasoning and more lemon juice to taste. Refrigerate until required.

Dress some fresh watercress and serve on a board for people to help themselves or separate plates then flake the salmon into large chunks and serve over the watercress with dollops of mayonnaise.

Banana split

Place a handful of pecans in a bowl and toss through enough maple syrup to coat. Transfer to a lined baking tray and toast in a heated oven for a few minutes until they are crisp and glossy. Roughly chop and set aside. Whisk a small 170ml tub of double cream to soft peaks and chill until required.

Make a chocolate sauce by breaking up 100g of good quality dark chocolate into small pieces and placing in a heatproof bowl with 15g of butter. Slowly melt the chocolate, stirring occasionally over barely simmering water (don’t let the water touch the bowl). Remove from the heat when smooth and let it cool to room temperature before stirring in 1 tbsp of golden syrup and 2 tbsp of double cream, or cream to taste.

Gently heat some caramel so it loosens up enough to drizzle. Assemble your splits by slicing bananas lengthways and placing in a dish with two scoops of vanilla ice cream between the slices, a good dollop of whisked cream, scattering of maple pecans, drizzle of caramel and chocolate sauce then finish off with a cherry on top!

Gluten-related disorders

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Round and About

If you are presenting with any chronic health or wellbeing conditions that cannot be explained, then a professional assessment should be advised for the following disorders.

Gluten-related disorders (GRDs) are fundamentally caused by the inability of the body to properly digest gluten (the storage protein in grains), typically driven by imbalances in the bacterial species of the gut in combination with genetic predisposition. If identified, eliminate gluten from a diet permanently in order to repair the damage.

Coeliac disease (CD) is the autoimmune variant of GRDs where the immune system attacks and destroys the small intestine reducing the ability of the body to absorb nutrients. CD can be diagnosed using a combination of blood, genetic and physical assessments.

Non-coeliac gluten sensitivity (NCGS) are not an auto-immune disease, but is no less serious. This evidence is based upon results of a large study that reviewed 351,000 intestinal biopsies clearly showing that there was not only just as much inflammation detected with NCGS as with CD, but also that the increased risk of early mortality was 72% with NCGS compared to 39% with CD.

There is also a “new kid on the block” called non-coeliac wheat sensitivity (NCWS), where gluten is not necessarily the trigger, but instead significant immune system reactions are being triggered by other components of wheat. You can start to appreciate that both gluten and wheat can have serious implications on individuals that do not have CD but instead NCGS/NCWS.

Simply eliminating wheat or gluten, in your diet, before you have had a professional assessment is not advised.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 0118 321 9533 or visit www.entirewellbeing.com

Organic lawn care

Cherry Butler

Round and About

Why organic?

Many products available focus on quick fixes and chemicals. Lawns are for walking on and enjoying so why poison them to people, pets and wildlife? The solution? It just means thinking about it a bit differently.

Ten points for lawn success

  1. Remove large broad-leaved weeds with a daisy grubber.
  2. Rake out the moss with a scarifier or metal rake.
  3. Aerate to improve drainage using a hollow-tine aerator or garden fork.
  4. Top dress with a proprietary product or mix your own with sieved garden compost and sandy loam.
  5. Sweep away fungi and worm casts regularly.
  6. If you want stripes use a rotary mower with a large roller on the back and mow regularly.
  7. Always remove lawn clippings.
  8. Reseed any bare patches and keep watered.
  9. Feed with blood, fish and bone.
  10. Do not water established lawns.

Cathie’s Gardening school services

  1. Horticultural consultancy visiting your garden for bespoke advice.
  2. Cathie’s Garden Army to transform your garden following a consultancy
  3. Professional pruning following a consultanc
  4. RHS courses. Please ask for details.
[email protected] Follow us on Facebook and Twitter

Edible Eden

Liz Nicholls

Round and About

The garden looks abundant again! Katie Kingsley brings us these recipes that are all fresh, feel-good and perfect for entertaining over the Easter holiday.

Spring fritters

These are so quick to put together and look irresistible laid on a platter with dollops of radish raita and pesto. Serve with dressed watercress for an ideal starter or light lunch, very “Garden of Eden”. Use whichever vegetables and herbs, cheeses, seeds or spices you have to hand and design your ultimate personalised perfect patty. Heat a grill pan to very hot then char two bunches of spring onions on both sides until soft. Blanch a few handfuls of peas in salted boiling water until just cooked then drain and add to a bowl with one tin of drained white beans (such as cannellini or butter).

Chop your charred onions and add them to the bowl then mash together until combined but still chunky. Add a handful of chopped fresh mint leaves, the zest of a lemon, a handful of crumbled feta, 2 tbsp of plain flour, a good pinch nigella or black onion seeds and one beaten egg then season and mix together until just combined. Heat rapeseed or vegetable oil in a frying pan to about 1cm deep. Check the oil is at the right temperature by dropping a bit of mixture into the pan, if the oil sizzles quite fiercely it should be ready. Spoon dollops of your mixture into the pan and flatten slightly with the back of the spoon so the patties are about 2cm thick. Cook for a few minutes on each side until golden and crisp then transfer onto kitchen paper whilst you finish cooking the rest.

Slice four radishes thinly then place three or four of them in a small bowl with 4 tbsp of plain yoghurt, a small handful of mint leaves finely chopped and 2 tsp of dried mint. Prepare your pesto (if you are making your own) and lay your patties on a serving platter then spoon over dollops of yoghurt mixture, green pesto, fresh radish discs, fresh herbs and lemon wedges.

Risotto primavera

Once this gets going, there’s no stopping to measure or slice so I’d recommend preparing all ingredients. Weigh out 200g of frozen broad beans, drop into boiling water and leave for 1 minute before removing with a slotted spoon and dropping into cold water to peel off the skins. Snap off and discard the woody ends from a 200g bunch of asparagus and slice into four parts.

Finely chop a brown onion and mince three cloves of garlic, chop four spring onions, measure a large glass/250ml of white wine, a cup of risotto rice and 1 litre of vegetable or chicken stock. Use a saucepan to heat the stock until just simmering and a large heavy-based pan to prepare the risotto. Heat 1 tbsp of olive oil and sauté the onion and spring onion until translucent then add the minced garlic for the last few minutes and add your rice, stirring through. Add your wine and let this bubble rapidly for a few minutes until absorbed into the rice then add, one ladle at a time, stirring often and keeping at a simmer. When the stock is almost all absorbed again, ladle in more stock and taste as you go checking seasoning to ensure the rice is cooked to perfection – it should be softened with just a bit of bite in the centre.

About four minutes before the risotto is cooked, add the broad beans to the rice and asparagus to the simmering stock. Use a slotted spoon to transfer the asparagus to the risotto just before you take the pan off the heat. Add 50g of grated parmesan, a splash more stock to keep it moist and a knob of butter then put the lid on and leave to rest for three minutes before serving with more parmesan.

Lemon and poppy seed Easter loaf

Carefully pluck the petals from a yellow rose. Beat one egg white until frothy and brush on to each petal before coating in caster sugar, shaking off any excess and leaving on baking paper to dry and stiffen (this will take a few hours). Heat your oven to 150°C and grease and line a loaf tin approx 20 x 12cm. Use an electric hand whisk to beat 175g of butter at room temperature then add 175g of caster sugar and beat again until pale and creamy. Measure out 250g of self-raising flour and add three eggs, adding 1tbsp of flour and beating well after each addition. Add the remaining flour with 40g of poppy seeds, four heaped tbsp of natural yoghurt and pinch of salt. Fold until combined then transfer to your tin and bake for 1 hour 20 minutes, checking after one hour.

The cake is ready when a skewer inserted comes out clean. Cool on a wire rack while you prepare the frosting. Measure out 270g of cream cheese, 90g of natural yoghurt, 100g of sifted icing sugar and beat together using a wooden spoon. Add lemon juice to taste and spread thickly atop the cooled loaf then scatter with your crystallised petals.

The garden looks abundant again! Katie Kingsley brings us these recipes that are all fresh, feel-good and perfect for entertaining over the Easter holiday.

Spring fritters

These are so quick to put together and look irresistible laid on a platter with dollops of radish raita and pesto. Serve with dressed watercress for an ideal starter or light lunch, very “Garden of Eden”. Use whichever vegetables and herbs, cheeses, seeds or spices you have to hand and design your ultimate personalised perfect patty. Heat a grill pan to very hot then char two bunches of spring onions on both sides until soft. Blanch a few handfuls of peas in salted boiling water until just cooked then drain and add to a bowl with one tin of drained white beans (such as cannellini or butter).

Chop your charred onions and add them to the bowl then mash together until combined but still chunky. Add a handful of chopped fresh mint leaves, the zest of a lemon, a handful of crumbled feta, 2 tbsp of plain flour, a good pinch nigella or black onion seeds and one beaten egg then season and mix together until just combined. Heat rapeseed or vegetable oil in a frying pan to about 1cm deep. Check the oil is at the right temperature by dropping a bit of mixture into the pan, if the oil sizzles quite fiercely it should be ready. Spoon dollops of your mixture into the pan and flatten slightly with the back of the spoon so the patties are about 2cm thick. Cook for a few minutes on each side until golden and crisp then transfer onto kitchen paper whilst you finish cooking the rest.

Slice four radishes thinly then place three or four of them in a small bowl with 4 tbsp of plain yoghurt, a small handful of mint leaves finely chopped and 2 tsp of dried mint. Prepare your pesto (if you are making your own) and lay your patties on a serving platter then spoon over dollops of yoghurt mixture, green pesto, fresh radish discs, fresh herbs and lemon wedges.

Risotto primavera

Once this gets going, there’s no stopping to measure or slice so I’d recommend preparing all ingredients. Weigh out 200g of frozen broad beans, drop into boiling water and leave for 1 minute before removing with a slotted spoon and dropping into cold water to peel off the skins. Snap off and discard the woody ends from a 200g bunch of asparagus and slice into four parts.

Finely chop a brown onion and mince three cloves of garlic, chop four spring onions, measure a large glass/250ml of white wine, a cup of risotto rice and 1 litre of vegetable or chicken stock. Use a saucepan to heat the stock until just simmering and a large heavy-based pan to prepare the risotto. Heat 1 tbsp of olive oil and sauté the onion and spring onion until translucent then add the minced garlic for the last few minutes and add your rice, stirring through. Add your wine and let this bubble rapidly for a few minutes until absorbed into the rice then add, one ladle at a time, stirring often and keeping at a simmer. When the stock is almost all absorbed again, ladle in more stock and taste as you go checking seasoning to ensure the rice is cooked to perfection – it should be softened with just a bit of bite in the centre.

About four minutes before the risotto is cooked, add the broad beans to the rice and asparagus to the simmering stock. Use a slotted spoon to transfer the asparagus to the risotto just before you take the pan off the heat. Add 50g of grated parmesan, a splash more stock to keep it moist and a knob of butter then put the lid on and leave to rest for three minutes before serving with more parmesan.

Lemon and poppy seed Easter loaf

Carefully pluck the petals from a yellow rose. Beat one egg white until frothy and brush on to each petal before coating in caster sugar, shaking off any excess and leaving on baking paper to dry and stiffen (this will take a few hours). Heat your oven to 150°C and grease and line a loaf tin approx 20 x 12cm. Use an electric hand whisk to beat 175g of butter at room temperature then add 175g of caster sugar and beat again until pale and creamy. Measure out 250g of self-raising flour and add three eggs, adding 1tbsp of flour and beating well after each addition. Add the remaining flour with 40g of poppy seeds, four heaped tbsp of natural yoghurt and pinch of salt. Fold until combined then transfer to your tin and bake for 1 hour 20 minutes, checking after one hour.

The cake is ready when a skewer inserted comes out clean. Cool on a wire rack while you prepare the frosting. Measure out 270g of cream cheese, 90g of natural yoghurt, 100g of sifted icing sugar and beat together using a wooden spoon. Add lemon juice to taste and spread thickly atop the cooled loaf then scatter with your crystallised petals.

Food is the most powerful medicine

Round & About

Round and About

We all know that the NHS is under considerable pressure. The cost of diabetes alone to the NHS is over £1.5 million per hour, says Diabetes UK. The conventional medical view on type 2 diabetes (T2D) is that this condition is irreversible and requires long-term medication to control.

T2D typically responds very well to specific dietary and lifestyle interventions. Working in collaboration with their GPs, I have seen, firsthand, clients come off/reduce their diabetic medications by making substantial changes to their diets and lifestyle.

I am therefore somewhat perplexed by the fanfare that has surrounded the results of a very recently published randomised controlled trial in The Lancet, that has concluded that after the participants focused on a weight loss programme for 12 months that ‘almost half achieved remission to a non-diabetic state and off antidiabetic drugs. Remission of type 2 diabetes is a practical target for primary care’. This is great news, but not new news. There is considerable existing evidence to suggest that calorie restriction (in particular carbohydrate restriction) is one of the most beneficial approaches to optimally managing diabetes, which, after all, is an intolerance to carbohydrate. Obviously any such intervention does need to be carefully managed by a suitably, qualified health care practitioner in conjunction with the client’s GP/medical consultants. The reality is that standardising this type of approach, has the potential to save the nation around £7 billion.

It is time to stop simply focussing on how much more money the NHS requires and really start thinking about reducing overall load on the system, by using well-managed dietary and lifestyle interventions that are supported by unbiased science. Food is one of the most powerful medicines known to human kind.

Call Mark BSc (Hons) BA (Hons) mBANT CNHC on 01183 219533 or visit www.entirewellbeing.com

Mulch in March

Cherry Butler

Round and About

A mulch is a soil covering of thick organic matter, such as bark or inorganic membrane, which helps to control weeds, keeps in moisture and retains soil structure.

Why mulch now!?

It looks nice and is better to walk on than bare soil. It also keeps annual weeds at bay (by smothering them) and helps reduce evaporation, keeping valuable moisture in the soil and protecting it from summer sun. Mulching also keeps plants clean (preventing soil from splashing on them in the rain), provides an excellent habitat for soil fauna and can feed the soil (depending upon material). It’s also a great way of recycling and composting and essential for reducing maintenance!

Choice of materials

Think carefully before using weed membrane; it’s an excellent solution for under gravel; large areas awaiting planting like an allotment. But don’t cover your whole garden in it because weed seeds germinate through it and you end up with a bigger problem! Fresh bark and wood chips can rob the soil of nitrogen; it is better to choose products already been composted. Fresh manure can be too strong and burn young stems, so ensure it’s well rotted. Spent mushroom compost contains lime so beware of this around acid-loving plants such as rhododendrons and camellias. Garden compost can spread weed seeds and slugs but we should all be composting kitchen and garden waste and returning to the soil (vis. my November article). All gardens benefit from the addition of organic mulch like manure or garden compost every year, ideally twice a year.

Cathie’s garden army and consultancy

Cathie can spend half a day in your garden identifying plants, advising on planting and design as well as helping you with tasks such as pruning. Lost control? Cathie’s qualified garden army can transform your garden in a day following a consultancy. New for this year, ask Cathie about small and exclusive RHS groups for dedicated students! Email [email protected], visit www.cathiesgardeningschool.co.uk and follow Cathie’s Gardening School on Facebook, Instagram and Twitter.