Sweet potato croquettes (Satsuma-imo korokke)

Recipe courtesy of Psychologies Magazine and taken from Japan: The Vegetarian Cookbook written by Nancy Singleton Hachisu.

‘The unusual additional ingredients in these croquettes make them extra special and extra tasty. Substitute the eggs with finely grated mountain yam, for a vegan version.’

Serves: 4

Ingredients:
2 medium sweet potatoes, peeled
1 small ear corn
½ tbsp unroasted sesame oil
1 medium onion, diced
1 small carrot, diced
4 tbsp coarsely chopped cooked edamame or green peas
2 tbsp plain flour
2 eggs, at room temperature
60g organic panko
Neutral oil, such as rapeseed, for deep-frying
1 lemon, cut into small wedge

Method:

Place the peeled sweet potatoes in a bamboo or metal steamer and cook over a pot of rapidly boiling water until completely soft in the centre, about 25 minutes. Mash while hot.
Fill a small pot of water and bring to a boil. Remove from the heat and dunk in the corn for 30 seconds. Allow the corn to cool to room temperature before cutting the kernels off the cob with a razor-sharp knife. In a large frying pan, warm the sesame oil over a medium heat. Add the diced onion and carrot and cook, stirring, until softened but not coloured, 3-5 minutes. Scrape the sauteed onion and carrot into the bowl with the mashed sweet potato and fold in the corn kernels, edamame, 1 tsp flaky sea salt, and ½ tsp freshly ground black pepper. Form eight small but fat rounded cylinders and roll them in the flour, making sure that all surfaces have been dusted. Shake off excess.
In a shallow bowl, whisk the eggs until homogenous. Make a mound of panko on one side of a clean baking sheet. Working one by one, dip each croquette into the egg, allowing excess to drip off, and roll in the panko to coat evenly. Line up on the opposite side of the baking sheet from the panko side. Add panko as needed.
In a large high-sided saute pan, heat 3cm oil over medium heat until about 170^oC. To check the oil temperature, sprinkle a few pinches of panko into the oil. The panko should sink to the bottom of the pan, then immediately float back to the surface, and there will be a few medium-sized bubbles.
Slip the croquettes into the oil, taking care it does not overflow, and fry until golden on all sides, 3-5 minutes. Drain briefly on a rack set over a pan to catch the drips. Serve hot with a lemon wedge.

Ume miso-sauteed summer vegetables (Natsu yasai no ume miso itame)

Recipe courtesy of Psychologies Magazine and taken from Japan: The Vegetarian Cookbook written by Nancy Singleton Hachisu.

Pure, seasonal ingredients and mindful preparation form the basis of this elegant and flavorsome dish. Suggested by Nancy Singleton Hachisu, ‘choose a full-flavoured miso of your choice (not white miso). Miso is a natural match for aubergine and peppers, and these miso stir-fries – colloquially ‘abura miso’ – are served often in the Japanese countryside during the summer.’

Serves: 4

Ingredients:
3 small aubergines
½ medium courgette
1 large red bell pepper
10 slender green beans
1½ tbsp lightly roasted gold sesame oil
½ tbsp fine slivers fresh ginger
5 tbsp sake
4 tbsp miso
1 tbsp gold sesame seeds, warmed in a dry frying pan until fragrant

Method:

Slice off the ends of the aubergines and courgette and discard. Halve them lengthwise, then cut crosswise into 1cm pieces. Soak the aubergine in cold water to keep it from discolouring. Core and seed the pepper and cut into 2cm irregular pieces.
Bring a medium saucepan three-quarters full of water and 1 tsp salt to a boil over high heat. Add the green beans and cook until their green colour just brightens, 1-3 minutes, depending on thickness. Trim off the stem ends and cut the beans crosswise into 2cm pieces. Set aside.
Drain the aubergine and blot dry. In a large frying pan, warm 1 tbsp of the oil over low heat. Add the ginger, stir once to coat with oil, then add the aubergine, courgette, and bell pepper. Increase the heat to high, cover, and cook, stirring occasionally, until lightly browned in spots, 2-3 minutes.
Stir in the remaining ½ tbsp oil and the sake and toss well. Add the miso and stir-fry to coat evenly. Reduce the heat to low, cover, and cook until the vegetables are fully softened, 2-3 minutes longer. Fold in the green beans and sesame seeds and serve hot or at room temperature. Keeps well for 2 or 3 days, if refrigerated.

Roasted Broccoli with Chilli Yogurt and Orange

Recipe Courtesy of Psychologies Magazine (May 2020) and taken from Life Kitchen by Ryan Riley.

Broccoli pairs deliciously with aromatic orange, which provides an uplifting aroma and acidity to balance out the other flavours. Ideal for a quick lunch.

Serves : 2

Ingredients :
230g long-stem broccoli
Olive oil
1 tsp capers
Small handful of flaked almonds
3 tblsp full-fat Greek yogurt
1 tsp Chilli Oil (see recipe)
1 orange, zested and halved
Sprinkling of sumac
Chilli flakes, to serve (optional)

Heat the oven to 180oC. Place the broccoli on a baking tray and drizzle with olive oil. Spoon the capers over and bake for 15 minutes. Sprinkle the almonds over and bake for 5 minutes more, until the broccoli is tender and the almonds golden.
While the broccoli is baking, combine the yogurt and Chilli Oil in a bowl. Peel and segment one orange half. As soon as the broccoli is ready, squeeze the juice from the remaining orange half over the top, sprinkle with a good dusting of sumac and orange zest and serve with a dollop of the chilli yogurt (sprinkled with chilli flakes, if you like) and the orange segments on the side.

Chilli Oil:

Ingredients (Makes 200ml) :
200ml rapeseed oil
40g dried chipotle chilli flakes
20g red chilli flakes

Place a saucepan on a medium heat and add the oil. Bring it to a simmer – be very careful as the oil will be extremely hot. After a few moments, drop in a chilli flake: if the oil is hot enough, the flake will sizzle slightly.
Remove the pan from the heat and stir in both types of chilli flakes. Set aside and allow to cool completely.
Pour the cooled Chilli Oil into a sterilised jar and seal with a lid.

Swede Spaghetti, Miso Emulsion, Parmesan and Brioche crumbs

Recipe courtesy of Psychologies Magazine (May 2018) and taken from Planted: Stunning seasonal vegan dishes by Chantelle Nicholson.

Swede spaghetti, instead of pasta, adds a sweet, slight crunchiness to this dish.

Serves : 4

Ingredients :
4 slices brioche
2 tblsp white miso paste
4 tblsp extra virgin olive oil
100ml light vegetable stock
Sea salt and freshly ground black pepper
1 large swede, peeled and spiralised
1/2 bunch of flat-leaf parsley, leaves finely chopped
50g non-dairy Parmesan-style ‘cheese’

Step One : Preheat the oven to 150oC / 300oF / Gas mark 2. Tear the brioche into small pieces and spread out on a roasting tray. Bake for around 20 minutes until golden.

Step Two : Put the miso paste and oil into a large saucepan over a medium heat. When heated, whisk together and add the vegetable stock. Season well with black pepper.

Step Three : Bring a large pan of salted water to the boil. Plunge the swede into it and cook for 2-3 minutes until just al dente. Strain the swede, then add to the saucepan containing the miso emulsion. Stir well, then add the parsley.

Step Four : Share between 4 bowls, grate the ‘cheese’ on the top of each and crumble the brioche over, to serve.

Beautiful Raw Root Salad

Recipe courtesy of Psychologies Magazine (September 2016).

‘When we look at beautiful foods, our digestive system starts to wake up, so we might argue that we start eating with our eyes – and this salad is definitely a feast for the eyes.’ Raw chef, Solla Eiriksdottir.

Serves : 4-6

Ingredients :
300g red cabbage, cut into thin strips
2 carrots, cut into thin round slices
1 courgette, cut into thin, round slices
1 yellow beetroot, cut into thin, round slices
1 striped or red beetroot, cut into thin, round slices
5 radishes, cut into slices
1 pear, cut in half, cored and cut into thin slices
Seeds of 1 pomegranate
50g pistachios
10 dried Incan golden berries
4 tblsp green herbs, such as coriander, mint, basil and parsley finely chopped

For the dressing :
50ml walnut or olive oil
3 tblsp lemon juice
3 tblsp mandarin or orange juice
1 tblsp rice vinegar (or your favourite vinegar)
1 tsp ras el hanout spice
1 tsp onion powder
1/2 tsp sea salt

Step One : To make the dressing, put all the ingredients into a clean jar, put on the lid and shake to mix. Set aside.

Step Two : Put the prepared vegetables into a bowl, and pour over the dressing, then, using your fingers, massage the dressing into the vegetables.

Step Three : Let the vegetables marinate for 15-20 minutes. When ready to eat, put the vegetables into a serving bowl, add the remaining ingredients, toss together, and enjoy.

Comforting Tomato Soup

Recipe courtesy of Psychologies Magazine (December 2015) and taken from At Home with Umami by Laura Santtini.

Serves : 4-6

Ingredients :
190g butter
1 medium white onion, diced
2 x 400g cans chopped tomatoes
1.5 litres tomato juice
2 tblsp sugar, to taste
2 chicken stock cubes
freshly ground black pepper
1 handful flat-leaf parsley, chopped
1 handful fresh basil, chopped

Step One : Melt the butter in a large pot over a medium heat. Once melted, add the onion and cook until translucent. Add the chopped tomatoes, tomato juice and sugar. Stir to combine.

Step Two : Add the chicken stock cubes and some freshly ground black pepper and stir well. Allow the soup to boil for 20-30 minutes.

Step Three : Turn off the heat and using a stick blender, blend the soup until it is completely smooth. Stir in fresh herbs and serve.

Broccoli Soup

Recipe courtesy of Psychologies Magazine (June 2016) and taken from “Good & Simple” by Jasmine and Melissa Hemsley.

Makes about 4 litres, 9 servings

Ingredients :
4 large onions, roughly chopped
2 tblsp ghee or coconut oil
4 heads of broccoli (about 350g each)
8 garlic cloves, roughly chopped
1 bunch of celery (about 6 sticks), roughly chopped
2 litres bone broth or water
Juice of 1 1/2 lemons
Sea salt and black pepper

Step One : In a 4-litre saucepan, fry the onions in ghee or coconut oil over a medium heat for 8 mins until soft. Cut the broccoli into florets and roughly chop the stalks (after removing the tough outer layer). Add the garlic, celery and broccoli stalks to the pan and cook for 2 mins, then add the broth or water, cover the pan with a lid and bring to a medium simmer.

Step Two : Add the broccoli florets and a big pinch of salt and pepper, then allow to simmer until the broccoli is just tender – about 5 mins.

(The broccoli must not be overcooked: test it by piercing with a knife.)

Step Three : Once the soup is ready, blend using a hand-held stick blender or whizz in batches in a food processor – add a little hot water if your soup is too thick. Season to taste with salt and pepper and add the lemon juice.

Step Four : To serve, divide between bowls, then swirl in a topping of your choice such as crumbled cheese.

Food Focus : Bounteous broccoli

Article courtesy of Psychologies Magazine (March 2019) and written by Eve Kalinik. (evekalinik.com)

broccoli Broccoli may be dubbed the ultimate ‘green machine’. Indeed, this cruciferous powerhouse has a whole lot of natural ammo.

Firstly, broccoli contains a compound called idole-3-carbinol (I3C), which is derived from a type of phytochemical present in all cruciferous vegetables that becomes active when we chop or chew them. This compound helps to support detoxification pathways in the liver and may have beneficial effects on hormone balancing. Chewing broccoli also releases sulforaphane, which gives it that distinct ‘sulphurous’ taste and smell, that supports healthy cell turnover, including arresting the development of what could turn into potentially unhealthy cells. If that’s wasn’t amazing enough, broccoli is also a massive boost for our gut since it contains plenty of fibre, which is welcome news for our gut microbes as they love the stuff. Additionally, some of the active chemical antioxidant compounds mentioned above also support a healthy microbiome.

Let’s also not forget that broccoli is an excellent source of vitamins and minerals, including vitamin K, important for bone and cardiovascular health; vitamin C to provide antioxidant ‘protective’ support for our cells and a wealth of B vitamins, which have a role in energy production as well as working as co-factors for hormonal health and neurotransmitter functioning for brain power … come to think of it, broccoli does have somewhat of a cerebellum look!

You can get broccoli in numerous varieties including purple (or yellow) sprouted, Tenderstem, in shoot-like sprout form (also the highest form of sulforaphane) or in just the regular green variety.

Purple sprouted works really well with a dressing of sesame oil and tamari; broccoli sprouts are excellent toppers for salads, whereas the regular florets pan-fried with some thin slices of garlic, lemon juice and a generous drizzle of cold-pressed olive oil are simply heavenly. Generally, it is better eating your broccoli lightly cooked rather than eating lots of it raw, since cooking negates the possible effects it can have on thyroid functioning, particularly if you have any underactive thyroid issues. It’s tastes better that way, too.

Grow:
You can grow your own sprouts at home. Get yourself a germinator like below A Vogel BioSnacky Germinator Seed Jar.

Source:
Broccoli is a veg that we have in abundance in the UK and it’s great if you can get to your farmers’ market and check out the varieties in season. For farmers’ markets, see http://www.farma.gov.uk

Cook:
Anna Jones has taken veg-centric food to another level with her book, “The Modern Cook’s Year”. And her broccoli recipes do not disappoint!

French Style Peas

Serves : 8

Step One : Put 675g (1lb 8oz) frozen peas in a pan with 25g (1oz) butter, 10ml (2tsp) sugar, six roughly chopped spring onions and one Little Gem lettuce, cut into thin wedges.

Step Two : Pour over just enough boiling water to cover, season and simmer for 5 mins. Drain and stir in some small fresh mint leaves to serve,

Food Focus : Mushy for Peas

Courtesy of Psychologies Magazine (August 2019)

Peas

The bright garden hue and punchy sweet flavour of garden peas win favours with even the most veg-phobic people. Indeed, peas will happily be consumed and even relished when other veggies fail to make the cut. Fresh green peas invoke a sense of cheeriness in their appearance and within the pod there is much to rave about.

Garden peas are part of the legume family, which means they have some of the same benefits as green beans. They provide a decent serving of plant-based protein, as well as fibre, which helps support energy, blood sugar levels and gut health. Peas are also bursting with vitamins C and A – important for immunity and skin as well as providing protective antioxidant benefits. They contain vitamin K and B vitamins that can support a healthy heart and, since they are a good source of alpha linolenic acid (ALA), a plant-based source of omega-3 essential fatty acids, they also have anti-inflammatory benefits.

Peas are considered environmentally friendly, given that they essentially give back to the soil in which they are grown, which helps with the rotation of other crops. Impressive nutritional stats and generous, given their small, or petits, size.

Peas are encased in pods and need to be shelled before eating and, while best fresh, frozen peas can also be enjoyed in which case I urge you to have petits pois for more flavour and less starch. When peas are in season, from late spring to the end of autumn, you can often find them at farmers’ markets.

The ways in which to enjoy peas are myriad and marvellous. Simply prepared – lightly steamed and served with fresh mint, butter and black pepper – peas are a game-changing veggie side dish. Add them to an omelette with feta for a delicious quick meal or chuck them into stir-fries for a pop of sweetness. You can even turn them into fun and flavoursome desserts. (Pea mousse, anyone?) Like peas in a pod, the saying goes …. I, for one, want to be in that gang!

Cook:
If cooking, your peas from frozen, opt for petits pois and add at the last moment – frozen peas thaw quickly and you will want to maximise their delicious flavour in your dish.

Create:
Poisfection! There is a recipe for Pea and Mint Ice Lollies with Chocolate from The Art of Eating Well by Jasmine and Melissa Hemsley. Everyone will be licking their lips!

Drink:
Try: Seedlip Garden 108 Non-alcoholic Spirit, which highlights hand-picked peas as one of the key ingredients. Serve with tonic for a refreshing and uplifting summer drink.

Article by Nutrition editor: Eve Kalinik evekalinik.com; @evekalinik