Organic Superfood Recipes
To help you enjoy this Organic month, here are a few recipes from my book, Organic SuperFoods –available from Amazon
Organic Mushrooms With Egg And Buckwheat
Surprisingly buckwheat is not a cereal at all but a seed collected from a relative of the rhubarb plant. Probably first brought to Europe from Asia by the Crusaders many centuries ago. It’s rich in a substance called rutin which has the amazing ability to strengthen the tiniest blood vessels in the circulatory system. It’s a great detoxifier as it stimulates digestive function as well as benefiting varicose veins, high blood pressure and hardening of the arteries.
225 g / 8 oz buckwheat
450 ml / 15 fl oz boiling water
1 large organic free range egg
50 g / 2 oz butter
1 tbsp virgin olive oil
1 large finely chopped onion
225 g / 8 oz thinly sliced mushrooms
small carton plain live low fat organic yogurt
1 tbsp chopped coriander leaves
pinch sea salt and freshly ground black pepper
Beat the egg in a large bowl and add the cooked buckwheat, stirring thoroughly. Put the mixture in a non-stick pan with no oil and cook slowly until toasted and dry. Use a little of the butter to grease an ovenproof dish, put in the buckwheat, the rest of the butter, a pinch of salt and the boiling water. Cook in a preheated oven 180C/350F/gas 4 for 20 minutes.
While the buckwheat is cooking, sweat the onions in the oil until they’re soft but not brown. Add the mushrooms and cook for another 5 minutes. Add the parsley and pepper, stirring constantly. When the buckwheat is cooked, stir in the onion and mushroom mixture, add the yoghurt and serve hot.
123 calories per 100 g
360 calories per portion which also give you 9 g of protein, lots of good carbohydrates, fibre, plenty of potassium, and valuable amounts of iron, zinc, copper, selenium, iodine, vitamin B6, folic acid and vitamin A. This is a really satisfying and cleansing dish with the added bonus of the beneficial live bacteria from the yoghurt.
Joe’s Organic Mushroom Stuffed Roast Beef
Joe Collier runs the wonderful butcher’s shop, Eastwoods, in Berkhamstead, where you can hardly see the walls for certificates, awards and gold medals. He makes the best ever bangers, sells great home-made pies and only stocks the highest quality meat and poultry.
Approx. 2 ½ lbs (1 kilo) rib eye of beef
120 g / 4 oz organic breadcrumbs
60 g / 2 oz organic mushrooms - chanterelles are best
60 g / 2 oz organic sausage meat or 1 egg
Pre-heat oven to 220C/425F/gas 7. Combine breadcrumbs, mushrooms and sausage meat or egg. Cut pocket into the rib eye of the beef. Put stuffing into beef and secure with string, check weight and put into oven.
After 10 minutes reduce temperature to 200C/400F/ gas 6 and continue cooking for 15 minutes per lb.
Serves 6 - 8 people
There hasn’t been a single case of BSE in cattle bred and raised on an organic farm, so you can eat this dish without worrying. What’s more it won’t contain antibiotics, growth hormones or traces of any of the hundreds of agrochemicals that could possibly harm your baby if you are pregnant or breast feeding.
284 calories per 100 g
With a whole day’s protein, zinc, niacin, vitamin B12, and useful amounts of folic acid and other B vitamins, this is a super meal for mums-to-be. Served with good horseradish sauce to stimulate the digestion and circulation, you couldn’t wish for anything better in traditional taste and quality.
Braised Organic Red Cabbage
As organic vegetables are so delicious in their own right there are very few recipes in this book for cooking them. I have however included a few of my favourite vegetable dishes like this traditional middle European cabbage and the wonderful broad bean dish from Greece.
1 medium red cabbage
2 tbsp olive oil
1 large onion, chopped
3 cloves garlic, chopped
4 tbsp cider vinegar
1 tsp brown sugar
freshly ground black pepper to taste
Shred the cabbage, rinse well and drain. In a large pan heat the oil and sweat the onion till soft. Add the garlic, cook for another minute or two, then add the cabbage, stirring till well mixed. Add vinegar, sugar and pepper, reduce the heat, cover and simmer till tender - 30 minutes - stirring occasionally.
45 calories per 100 g
A day’s dose of vitamin C, folic acid, and good fibre.
Organic Byzantine Broad Beans
2 dessert spn olive oil
454 g / 1 lb broad beans, shelled
5 spring onions, chopped
3 tbsp chopped fresh dill
juice of 2 lemons
freshly ground black pepper
Heat the oil, add the broad beans, onions and pepper, and saute for 5 minutes. Add water to cover the beans and simmer gently for 10 minutes. Add the dill and lemon juice, simmer for another 10 minutes.
55 calories per 100 g
100 calories per portion, some protein, plenty of fibre and a good helping of vitamins A, E, potassium and phosphorus.
Organic Gardener’s Tip
After digging up the last of your potatoes, plant two rows of early broad beans. If the autumn weather is reasonable, you’ll be eating your own with Christmas dinner. I’ve done this for years and without the deer in my old English garden, I’d only have lost the beans to frost a couple of times.
Hot Pot Of Organic Guinea Fowl
The guinea fowl is a strange but greatly under-rated game bird. Easy to cook, exceptionally low fat and when organic free of hormones and antibiotics. Tastier than chicken, not as ’gamey’ as pheasant, I always think guinea fowl is the perfect introduction to eating game. Commercially reared organic birds are not shot, so you won’t break your teeth on a lead pellet.
1.5 kg / 3lb guinea fowl
1 whole head of garlic
1 tablespoon olive oil
1 onion, sliced
2 large carrots, cleaned and sliced
half a lemon
sprig of thyme
freshly ground black pepper
Heat the oven to 180C/350F/gas 4. Then peel all the garlic. Cut two cloves into thin slivers and slide them under the skin of the guinea fowl, all over the bird. Rub the skin with the lemon and put the sprig of thyme inside.
Heat the oil in a heavy casserole, add the onion and carrot and turn in the oil till soft - don’t let the onions brown. Remove with a slotted spoon. Then, adding more oil if necessary, turn up the heat and brown the guinea fowl all over. Turn it on its back, add back the carrots and onions, the garlic and some black pepper. Cover and put in the oven for 40 minutes till the juices run clear when you prick the thigh with a skewer. The onion, garlic and carrots melt down to a rich puree.
Remove the bird, cut into quarters, put a spoon of puree on each plate and serve the bird on top of the puree with the red cabbage and broad beans, see previous recipes.
109 calories per 100 g
436 calories per portion, all the protein you need for a day, rich in phosphorus, potassium, with lots of B vitamins, half the daily needs of vitamin A. A great high protein, low fat, heart protective and energy giving dish.
My Mother’s Version Of Yorkshire Pud With Apples
Here’s a dessert which tastes good and does you good. A pudding you can eat without feeling guilty and an ideal end to a meal. It is quite a substantial dish, so don’t go over the top, save it for a pudding when the rest of your meal has been fairly light. This recipe combines the health giving benefits of apples, the calcium content of milk and the energy from good flour.
450 g / 1 lb crisp English eating apples
30 g / 1 oz seedless raisins
30 g / 1 oz organic soft brown sugar
½ tsp ground cinnamon
1 tbsp lemon juice
170 g / 6 oz organic wholemeal flour
60 g / 2 oz organic white flour
90 g / 3 oz organic soft brown sugar
2 free range organic eggs
600 ml / 1 pt organic milk
Lightly grease an ovenproof dish and layer the peeled, cored and sliced apples on the bottom. Then add the raisins, the lemon juice, sugar and cloves and sprinkle with the cinnamon. Mix all the batter ingredients together beating thoroughly and pour over the top. Put into a preheated oven at 350F/175C/gas 4 and cook for an hour.
120 calories per 100 g
Plenty of protein, fibre, calcium, potassium and vitamin B12, with useful amounts of iron, zinc, iodine and vitamin E. As well as loads of energy, this delicious recipe supplies heart protective pectin which helps reduce cholesterol and the digestive benefits from the volatile oils in cloves and cinnamon.
Some of my books...
- Superfoods, Superjuices, Superhealth
- Eat Well Live Longer
- Superfood Pocketbook
(100 Top Foods for Health)
- The Omega 3 Cookbook
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