Green Beans and Flaked Almonds
Jersey Royals with Mint and Petits Pois
Rösti Potatoes with Fried Eggs
Savoy Cabbage with Crème Fraîche
Mushroom and Cranberry Nut Roast
Grilled Mushrooms with Herb and Garlic Butter
Spiced Okra with Onion and Tomato
Low in fat and cholesterol, yet high in fibre, vegetables are an important source of roughage and are highly nutritious. In particular, they are an excellent source of vitamins and minerals. Starchy varieties, such as potatoes, are also a good source of energy, but most vegetables are low in calories. Many varieties provide some protein too. Frozen vegetables are as nutritious as fresh, because they will have been snap frozen soon after picking.
Most supermarkets now stock a wide range of organic vegetables – produce that is grown without the use of chemical pesticides and artificial fertilisers – although they do tend to be more expensive.
Vegetables can be classified into various categories:
Brassicas, otherwise known as the cabbage family, include broccoli, Brussels sprouts, cauliflower and curly kale, as well as the many different types of cabbage.
Leafy vegetables include the array of salad leaves – baby spinach, rocket, lamb’s lettuce, frisée, radicchio, chicory and all kinds of lettuces.
Mushrooms are a type of fungus. A number of cultivated varieties are available, and seasonal fresh wild mushrooms, such as chanterelles and ceps, are now easier to obtain.
The onion family comprises red, white and brown-skinned onions, as well as leeks, garlic, shallots and spring onions.
Pods, peas and beans take in the many varieties of fresh beans, along with peas, mangetouts, okra and sweetcorn.
Roots and tubers are vegetables that grow underground, such as carrots, potatoes, parsnips, turnips, swede, celeriac, Jerusalem artichokes, beetroot and the lesser-known salsify and eddoes.
Stalks and shoots encompass such prized delicacies as asparagus, globe artichokes and fennel, along with celery.
Vegetable fruits is a diverse category in which the vegetables are more correctly the fruits of their plants. Aubergines, avocado, peppers, tomatoes, cucumbers, courgettes and the other varieties of squash are all included.
Look for bright, firm vegetables. Avoid any that look shrivelled or bruised. Resist buying the largest specimens, particularly when choosing roots. In general, the younger and smaller the vegetable, the sweeter and more tender it will be, although some of the baby vegetables may lack flavour because they are so immature.
To enjoy them at their best and most nutritious, vegetables should be eaten as soon as possible after picking or buying, but most will keep for a few days in a cool, dark place. Store green vegetables and salad ingredients in the salad drawer of the fridge. Root vegetables can be stored in a cool, dark place, such as a wire rack in a cool larder, for up to one week. Exposure to light turns potatoes green, so they must be kept in the dark.
Clean all vegetables thoroughly before cooking. Brush or shake off any loose dirt, then wash thoroughly (except mushrooms, which are best wiped).
If the produce is organic and the skins are edible, there is no need to peel. Non-organic produce is better peeled as washing alone is not necessarily enough to remove all traces of residual chemicals. As soon as vegetables are peeled they begin to lose vitamins so, where possible, prepare at the last minute. Never prepare vegetables hours in advance and leave them immersed in cold water, as water-soluble vitamins will be lost.
Vegetables can be cooked by a variety of methods, including steaming, boiling, sautéeing, stir-frying, roasting, braising and grilling.
If you are boiling vegetables, minimise the loss of water-soluble vitamins by cooking in the minimum amount of water, and by reserving the cooking water when you strain the vegetables to use as vegetable stock or to make a gravy or sauce.
Whichever method you are using to cook the vegetables, avoid overcooking. In general, vegetables are at their best cooked until al dente – tender but still retaining some bite.
Most of the nutrients in a potato are stored just beneath the skin so, where possible, leave the skin on. New potatoes can be scrubbed, or scraped with a knife, although you may need to peel maincrop potatoes if you are planning to boil and mash or roast them. Use a vegetable peeler that removes the skin in a thin, even layer.
Bake Scrub large potatoes well and pat dry. Prick with a fork, then bake at 200°C (180°C fan oven) mark 6 for 1–1½ hours until tender.
Boil Cut peeled maincrop potatoes into large chunks.
Put in cold salted water, bring to the boil, then cook for 10–20 minutes until tender. To mash, drain and allow to steam dry. Mash with plenty of butter and milk until smooth, then season with salt and pepper.
New potatoes can be put into a pan of boiling water and cooked for 15–20 minutes until tender. To crush boiled new potatoes, drain and leave to steam dry in the pan for 2 minutes. Crush gently with a potato masher, then drizzle with olive oil and sprinkle with fresh herbs and pepper.
Deep-fry For chips, peel and cut into thick slices, then into sticks. Leave in a bowl of cold water for 30 minutes to remove excess starch, then drain and dry using a tea towel or kitchen paper. Heat the oil in a deep frying pan or deep-fryer to 190°C or until one chip dropped in rises to the surface immediately, surrounded by bubbles. Quarter-fill the frying basket with chips, lower into the oil and cook for 6–7 minutes, until beginning to colour. Raise the basket to drain; repeat with the remaining potatoes. Fry all the chips for a second time, for 3 minutes or until golden and crisp.
Roast Parboil prepared maincrop potatoes for 10 minutes, then drain and leave to steam dry for 2 minutes. Shake to roughen the surface. Heat oil, goose fat or lard in a roasting tin at 220°C (200°C fan oven) mark 7 until very hot, add the potatoes, turn to coat, then roast, turning once or twice and basting with fat, for 45–60 minutes until golden.
Sauté Parboil prepared maincrop potatoes for 10 minutes, then drain and leave to steam dry for 2 minutes. Cut into thick slices. Coat the base of a heavy-based frying pan with oil and heat until medium-hot. Add the potatoes, and turn to coat with the oil. Season. cover the pan and cook for 5–8 minutes until they start to soften. Remove the lid and stir every minute or so while the potatoes cook.
Peel away the papery skin and any discoloured layers underneath and trim the top. Cut the onion in half from tip to base and put it cut side down on a chopping board. To slice an onion, hold it firmly and cut it across into vertical slices, discarding the root. To chop an onion, make three horizontal cuts from the pointed end almost to the root, then make vertical cuts lengthways, cutting almost to the root. Finally, chop across the width to make dice. Throw away the root.
To skin tomatoes, plunge them into boiling water for 30 seconds, then refresh in cold water. Cut lightly into the skin, then peel it away. To remove the seeds, halve the tomato and scoop out the seeds with a spoon or cut out with a small sharp knife.
For other vegetable preparation see the following pages.
Artichoke, Globe
Choose heavy heads with tight leaves. Baby artichokes can be eaten whole, allowing 1 per person. If serving only the hearts, allow 2–3 each. Cut off the stalks and leaf spikes. Cook in boiling salted water with a slice of lemon for 40 minutes or until you can pull out a leaf easily. Serve warm with melted butter or hollandaise, or cold with dressing. Pull off each leaf, dip in the dressing, then suck off the fleshy part. Discard the hairy choke and eat the delicate heart.
Artichoke, Jerusalem
Unrelated to the globe artichoke, this is a knobbly tuber with a nutty flavour. Choose the smoothest as these will be easier to peel, allowing 175g (6oz) per person. Scrub well and peel thinly. If they are very difficult to peel, cook first. They can be cubed, diced, sliced or cut into julienne. Cook in boiling salted water, with 1 tbsp lemon juice to prevent discoloration, for 10–15 minutes. Serve as a side dish, a purée or make into a creamy soup.
Asparagus
Varieties include thick or thin green, fine sprue and white. Choose fresh bundles with tight buds and smooth stems; avoid wilted or woody stems. Allow 6–8 spears each. Snap off the lower stem, where it begins to toughen, and peel, if thick. Stand the spears upright in a deep pan of simmering salted water, so the tips steam while the stems boil. Simmer for 5 minutes until tender. Serve hot with hollandaise or butter or cold with mayonnaise or French dressing.
Aubergine
Available in various varieties, choose firm and shiny aubergines, allowing 175g (6oz) per person. Cut off the stem, trim the ends and halve or slice. It isn’t usually necessary to soak them in salt, then rinse them. Sauté or grill slices for 5–8 minutes, or bake in a moussaka. Bake aubergine halves, with or without stuffing, as a starter or main dish. Serve slices as an accompaniment; stuffed halves as a main dish or starter.
Avocado pear
Buy undamaged fruits that give when gently squeezed; avoid soft fruits; ripen hard fruits at room temperature. To use, cut lengthways around the large stone and twist apart. Tap a knife into the stone, then twist the blade to lift it out. Ripe flesh is mild, buttery and smooth but browns on exposure to air, so prepare just before use. Slice or chop in salsas and salads, fill with prawn cocktail, or blend into soups or smoothies.
Bamboo shoot
Native to Asia, bamboo shoots are the conical-shaped shoots of the bamboo plant. They are sometimes obtainable fresh from Asian food stores but you can easily buy canned ready-cooked bamboo shoots from supermarkets. Allow 50–75g (2–3oz) per person. Peel fresh bamboo shoots, then cook in boiling water for 40 minutes or until tender. Or parboil the shoots and use in stir-fries.
Choose small pods and allow about 250g (9oz) whole beans in pods per person. Very young broad beans, less than 7.5cm (3in) long, can be cooked in their pods and eaten whole. Pod older beans and, after blanching, slip the beans out of their outer skin, which toughens with age. Cook in boiling salted water for 8–10 minutes until tender. Serve with melted butter and herbs. Older beans can also be made into soup or puréed.
Bean, French (green bean), runner
Choose young, tender beans. Allow 150g (5oz) per person. Trim the ends. Most varieties are stringless, otherwise remove the strings from the seams of the pods. Cut runner beans lengthways into fine slices using a bean slicer, or cut young beans into short lengths. Cook in boiling salted water or steam for 5–7 minutes until tender. Serve hot as a side dish or serve French beans cold as a salad tossed in a herb vinaigrette.
These are the crunchy shoots of germinated dried beans, such as mung or aduki beans. Choose crisp, small, fresh shoots, or sprout your own, but be sure to buy beans or seeds specifically produced for sprouting – from a health-food shop or other reliable source. Mung beans take only five to six days to sprout. Allow about 125g (4oz) per person. Rinse bean sprouts thoroughly, then drain. Cook in boiling salted water or steam for 30 seconds, or stir-fry for 1–2 minutes.
Baby beetroot have a wonderful earthy flavour. Maincrop are sold fresh or cooked, vacuum packed or preserved in vinegar. Choose firm, smallish beetroot with crisp tops and intact skin. Allow 150g (5oz) per person. Cut off the stalks 2.5cm (1in) above the bulb and wash well. Cook in lightly salted boiling water for 40 minutes or until soft. Or roast at 180°C (160°C fan oven) mark 4 until tender (20 minutes for small, up to 1 hour for large), then peel, slice or dice.
Broccoli (calabrese)
There are two types of broccoli: the compact, dark-green headed calabrese and sprouting broccoli. Choose firm, tightly packed heads with strong stalks. Allow 125–150g (4–5oz) per person. Trim the stalks. Halve the shoots if large. Cook upright in boiling salted water (to allow the heads to steam) for 5–6 minutes, or steam for about 10–15 minutes. Alternatively you can stir-fry small broccoli florets in a wok over a high heat for 4–5 minutes.
This purple-green variety grows on shooting, fleshy stems rather than in a head. It is most often served as a side dish with butter or oil and lemon, or as an appetiser drizzled with hollandaise. Look for firm stems and fresh-looking heads and eat within a few days of purchase. To use, wash, trim the stalks, stripping away any thick skin; halve if large. Stand the stems upright in water so the stems are boiled and the heads steamed, until just tender.
Brussels sprout
Choose small round sprouts with tightly packed heads and no wilted leaves.
Allow 125–175g (4–6oz) sprouts per person. Remove damaged or wilted leaves and cut off the stem. Cut a cross on the stump to help the thick part cook quickly. Cook in boiling salted water for 7–10 minutes or steam for 10–15 minutes. Serve hot as an accompaniment. Very young, tender sprouts are also good shredded and served raw in salads.
Butternut squash
These range in size from around 15–30cm (6–12in) and may be pear- or club-shaped. The flesh is an intense orange colour with a firm texture. Look for firm squash with smooth, unblemished skin. Butternut squash is good halved, seeded and baked in its skin, with or without stuffing. To stuff, leave unpeeled, halve and scoop out the seeds. The flesh can also be chopped, sliced or diced and steamed, stir-fried, braised and added to stews and soups.
Cabbage
You can buy spring, summer and winter cabbages. Savoy is considered one of the finest winter crops. Choose fresh-looking cabbage with firm leaves. Allow 175–225g (6–8oz) per person. Remove the coarse outer leaves, cut in half and remove the stalk. Serve raw white or red cabbage shredded in salads. Cook wedges for 10 minutes or shredded cabbage for 3–5 minutes in boiling salted water or steam; braise or stir-fry; or stuff cabbage leaves.
Carrot
Choose brightly coloured, firm carrots with smooth skins. Allow 125–175g (4–6oz) per person. Scrub small new carrots, leaving them whole with a tuft of green stalk. Peel older carrots and quarter lengthways or slice. Cook them in boiling salted water for 10–15 minutes or steam them for 12–18 minutes. Serve hot as a side dish or make into a purée or soup. Raw carrots, either grated or cut into julienne, are excellent in salads.
Cauliflower
Choose a cauliflower with a firm, compact creamy white head and fresh-looking green leaves. They are usually cooked, but can be eaten raw in salads. A medium cauliflower serves four to six people. Cut off the outer leaves and stem, and cut the head into florets. To cook whole, cut a cross on the stump to help it cook quickly. Cook whole in boiling salted water for 15 minutes, keeping the heads out of the water, so the florets steam. Boil or steam florets for about 6 minutes.
Celeriac
Celeriac has a strong celery flavour. Allow 175g (6oz) per person. Choose small, firm, unblemished bulbs, scrub well, cut off the roots and peel thickly. Grate or cut into julienne for salads; cut into slices or strips for cooking. Immerse in cold water with a little lemon juice to prevent discoloration before cooking. Cook in boiling salted water for 15–20 minutes, or steam for 25 minutes. Serve hot with butter, or mash with seasoning and butter or cream.
Celery
The intense flavour of celery makes it excellent for flavouring soups and stews, but it is also delicious served as a vegetable. Pale green celery is available all year; white (blanched) winter celery from October to January. Choose firm, crisp sticks and fresh leafy tops. Allow 3–4 sticks per person. Trim off the base, separate and scrub the stalks. Leave whole or slice. Braise in stock for 20 minutes, or stir-fry or steam until tender. Serve raw in salads or with cheese.
Chard, Swiss
Swiss chard is related to seakale beet and is grown mainly for its leaves, which resemble spinach. The prominent white central ribs are also eaten. Choose fresh-looking chard, with clean, unblemished ribs and crisp leaves. Allow 225g (8oz) leaves and 175g (6oz) ribs per person. Prepare and cook the leaves as for spinach. Cook the ribs a minute or two longer, or they can be cooked for 20 minutes or more to reach a luxuriously melting softness.
Chicory
This compact, spear-shaped vegetable is grown in darkness to produce crisp white leaves. Choose chicory heads with crisp white leaves – too much green indicates a bitter flavour. Red-leafed chicory is also available. Allow ½ head per person in salads; one head if serving cooked. Trim off the root base and remove any damaged outer leaves. Leave whole, halve lengthways or slice. Blanch in boiling salted water for 3–4 minutes; or grill, braise or bake. Serve raw in salads.
Courgette
Green or yellow, tender baby courgettes are subtlely flavoured. The flowers can also be eaten. Choose small, firm courgettes with smooth, shiny skins. Large ones often lack flavour and are best halved, stuffed and baked. Allow 150g (5oz) per person. Trim, slice or dice, or cook baby courgettes whole. Cook in a little boiling salted water for 5 minutes, or steam, microwave or sauté in butter. Serve raw in salads or with dips.
Cucumber
Although usually a salad vegetable, cucumber can also be served hot. Choose small ones with blemish-free skins. Slice or dice. If required, seed by halving lengthways and scooping out the seeds using a teaspoon. Cook by steaming or sautéeing in butter. Toss with chervil, dill or fennel or serve raw in salads.
Fennel
Known as Florence or sweet fennel to distinguish it from the herb, this looks like a bulbous celery heart. It has a distinctive aniseed flavour. Choose well-rounded, white or pale green bulbs – dark green indicates bitterness. Allow 125–150g (4–5oz) per person. Trim root and stalk ends, reserving the feathery leaves for garnish or to add to salads. Halve, quarter, slice or chop. Boil in salted water for 15 minutes, or steam, sauté in butter, braise or bake. Serve raw in salads.
Kale
From the same family as cabbage, kale has a more intense flavour, coarse-textured curly or flat dark green or purple leaves. Curly kale is the most common. Avoid kale that shows signs of wilting or yellowing. Allow 125–150g (4–5oz) per person. Trim tough stalks and shred or tear leaves into pieces. Wash well. Boil in salted water, or steam, for 6–8 minutes until crisp-tender, then top with a knob of butter. Or stir-fry finely sliced kale for 3 minutes.
Kohlrabi
An unusual white or purple-skinned vegetable, similar in size and flavour to a turnip, kohlrabi is a swollen stalk with protruding leaves. Choose small fresh-looking kohlrabi, no more than 5cm (2in) in diameter, as larger ones can be tough. Allow 150g (5oz) per person. Trim the base, cut off the leaves and stalks, peel thinly, quarter or slice. Boil in salted water for 20–30 minutes, or steam for a little longer. Toss in butter or with a sauce. Or grate or slice thinly and eat raw.
Leek
Choose small, young firm leeks with white stalks and blemish-free leaves. Trim both ends and discard tough outer leaves. Slit lengthways and rinse under cold running water to remove any grit. (If serving whole, slit the top only.) Allow 1–2 leeks per person. Boil in salted water for 8–10 minutes; steam for 12–15 minutes; braise in stock or sauté in butter. Serve topped with herbs or a sauce. Or cool and serve with a herb dressing, or raw in salads. Good in soups.
Look for fresh, springy leaves and avoid any that look limp, yellowing, bruised or slimy. Store in the fridge and use within three days. Trim, then tear the leaves into pieces. Rinse in cold water and pat dry. Dress just before serving. Normally served raw in salads, but lettuce can be cooked as a vegetable. Allow 1 small lettuce per person if cooked, less in salads. Cut in quarters, and braise in stock for 10 minutes, or stir-fry. Lettuce also makes a good soup.
Marrow
Choose young, firm marrow, less than 30.5cm (12in) or 900g (2lb). Allow 175g (6oz) per person. Trim, then cut into pieces. Larger ones can lack flavour. so peel, halve lengthways, discard the seeds and fibres, then cut into pieces or rings. Sprinkle with salt in a colander and leave for 30 minutes to extract the bitter juices; rinse and dry. Boil in salted water for 5–10 minutes; steam for a little longer, sauté for 5 minutes or stuff and bake halves for 45 minutes.
Mushroom
Try cultivated, dried, oriental and wild mushrooms. Gather wild mushrooms only if you are sure you can identify them; use them soon after purchase as they deteriorate quickly. Soak dried mushrooms in warm water for 20 minutes before use; 25g (1oz) dried is equivalent to 150g (5oz) fresh. Fresh mushrooms have firm caps and fresh stalks. Allow 125g (4oz) per person. Wipe with a damp cloth. Leave whole, halve, quarter or slice. Sauté, stir-fry, grill or bake.
Okra
Also known as ladies’ fingers, these green tapering pods are used in Caribbean and Indian dishes. Choose firm, bright green pods, about 7.5cm (3in) long. Allow 125g (4oz) per person. Trim okra carefully, removing a tiny piece from each end without cutting into the seed pod, otherwise a sticky juice is released which lends a gelatinous texture. Boil in salted water for 5 minutes, or steam, sauté or stew with spices.
Onion
There are several varieties of onion. Brown-skinned are most common. Spanish onions are larger and milder. Italian red onions are mild, almost sweet. White onions are mildly flavoured. Pickling onions are also referred to as button, pearl or silverskin onions. Allow 1 onion per person if serving as a vegetable. Trim root and top, then peel. Slice, chop or leave whole, then sauté, fry, bake, braise or grill. To reduce pungency, blanch for 2–3 minutes before cooking.
Pak choi
Also known as bok choy, the broad, thick, fleshy white stems gather in a bulbous base and are topped with firm, dark green leaves. A fresh taste, like spinach, with a mildly peppery finish. Look for firm, unblemished stalks and fresh leaves. Store in the fridge and use within a few days. To use, wash, trim the bases, then halve or quarter, and steam or quickly braise; slice the stems and leaves and stir-fry or add to Asian-style soups at the last minute.
Palm heart
The edible inner part of the palm tree shoot is the palm heart, which has firm, creamy-coloured flesh with a delicate flavour like artichoke or asparagus. They are rarely found fresh in the UK, but are sold pre-cooked and canned. Serve hot as a vegetable or add to salads.
Parsnip
The nutty, sweet flavour of parsnips improves if it is harvested after frosts. Choose firm, small or medium parsnips with no side shoots or brown marks. Allow 175g (6oz) per person. Scrub, trim the top and base, and peel thinly. Leave whole or slice, quarter or core larger ones. Steam, or boil in salted water for 10–15 minutes, then sprinkle with herbs, or mash with butter and seasoning. Par-boil for 2 minutes, then roast round a joint of meat or sauté in butter or oil.
Pea
Fresh peas have a delicious sweet flavour. Tiny petits pois are particularly sweet and tender. Choose crisp, well-filled pods with some air space between the peas; very full pods are likely to contain tough peas. Allow 225g (8oz) in the pod, or 125g (4oz) shelled weight per person. Shell the peas and discard any that are discoloured; rinse and cook immediately in the minimum boiling salted water for 5–7 minutes. Toss with butter and mint. Popular frozen.
Pepper, chilli
The many types of chilli vary in appearance and potency, but are all hot and spicy. Most start green and ripen to red, but there are yellow and black ones. Choose those free from wrinkles and brown spots. The volatile oils can cause skin irritation so avoid touching your eyes and wash hands after touching (see also Cook’s Tips). Use whole, sliced or diced, discarding the seeds for a less hot flavour. Use sparingly to spice up in curries, stews and stir-fries.
Pepper, sweet
The young fruit is green, turning yellow, then orange and red as it matures. Red peppers are the sweetest and softest. Choose firm, shiny peppers to eat raw or cooked. Cut off the stalk end. If serving whole, scoop out the core and seeds; otherwise halve lengthways, core and seed. To skin peppers, grill skin side up, until charred, then cover with an upturned bowl; the steam will help to lift the skins ready to peel. Slice or dice. Grill, stir-fry or blanch, or stuff and bake whole.
Plantain
They taste slightly of banana, but much less sweet. When cooked, the flesh is much firmer and more starchy than a banana, and similar to potato in texture. Don’t substitute plantains for bananas; the two are quite different. They can be baked, boiled, grilled, steamed, mashed, or dried and ground into flour. Plantains are always cooked as a savoury ingredient, usually sliced, fried and served either as a snack, appetiser or accompaniment in place of rice or potatoes.
Potato
Varying in size, colour and texture, they fall into two categories: firm, waxy new potatoes, and floury old potatoes that soften on cooking. Refer to the pack or ask your supplier for advice on which variety suits which cooking method. Choose potatoes with smooth, firm skins and no green tinge, as these are unfit for eating. Buy new potatoes in small quantities and use them quickly. Allow 175–225g (6–8oz) per person. Bake, roast, boil, steam, mash or fry.
Pumpkin
Large pumpkins are often sold by the wedge. They should be firm and, if visible, the flesh should not be fibrous. Allow 175–225g (6–8oz) per person. Peel and halve, scoop out the seeds and cut into wedges or chop evenly. Steam rather than boil, which turns them mushy. Or drizzle with olive oil and roast at 200°C (180°C fan oven) mark 6 for 30 minutes or until tender. Top with melted butter and herbs. Can be stuffed and baked or used in soups or stews.
Radish
The small, round red and white radish varieties are sold all year, and typically eaten raw in salads. The white Japanese radish (mooli or daikon) is larger and elongated. It is milder than others and is usually peeled, grated and used as a garnish, or pickled. The black-skinned round Spanish radish has a stronger flavour; peel and eat raw or cooked. Choose radishes with fresh green tops or look for ones with firm bright skins. Allow 75–125g (3–4oz) per person.
Salsify and scorzonera
Salsify has a white skin and a flavour like oysters – it is known as vegetable oyster. Scorzonera – or black salsify – has a brownish-black skin and a stronger flavour. Choose smooth, firm specimens. Allow 125–175g (4–6oz) per person. Top and tail, then scrub well. Boil in salted water with a little lemon juice for 25–30 minutes until crisp-tender. Serve hot with lemon juice, melted butter and chopped herbs, purée for soups, or use in casseroles or salads.
Shallot
There are various varieties of these small onions. Brown: use in dressings and sauces; roasted whole or caramelised. Pink: slice or finely chop and sauté; cook whole and use in tarts and salads. Red Thai: use raw in spice pastes and salads; slice and fry until brown and crisp for a garnish; pickle whole. Banana: slice or finely chop and use raw in salads and dressings; sauté in butter or olive oil.
Choose bright green leaves; avoid any that are wilting or yellow. Allow at least 225g (8oz) spinach per person. Wash thoroughly using several changes of water. Remove the tough stalks and central ribs, if necessary. Young, tender leaves are excellent raw in salads. Cook larger leaves in a covered pan with just the water that clings to the leaves after washing until just wilted. Drain well and press out the excess water from the leaves with the back of a wooden spoon.
An early variety of cabbage with tender, loose-packed leaves; it is harvested before it forms a heart. Originally available only in spring, they are now on sale most of the year. Look for fresh-looking heads and avoid any with wilting or flabby leaves. Store in the fridge and use within a few days. To use, wash well and shred. Boil or steam spring greens briefly to retain their sweet, fresh flavour and serve as an accompaniment topped with a knob of butter.
Spring onion
Also called salad onions, green onions or scallions, they vary in size from slender to bulbous. They have a mild, sweet flavour. Buy fresh-looking spring onions, store in a cool place or the fridge and use within a few days. Usually the green part is discarded (except in some Chinese dishes), but there is no reason not to use it as long as it is clean and in good condition. Trim off the root and any coarse leaves, then slice or use whole in salads, stir-fries and as a garnish.
Swede
Heavy, coarse root with orange flesh and a strong flavour. Choose small swede, as large ones can be tough. Avoid those with damaged skins. Allow about 175g (6oz) per person. Peel thickly, then cut into chunks. Steam or boil in cold salted water for 15–20 minutes, drain, then return to the pan to dry. Mash or purée with butter and seasoning. Or, parboil, then sauté in butter, or roast in hot fat round the meat at 200°C (180°C fan oven) mark 6 for 1–1½ hours.
Sweetcorn
At its best freshly picked, choose cobs with a tightly fitting husk and plump, cream kernels. Baby corn is eaten whole. Allow one cob per person, or 75–125g (3–4oz) loose or baby corn. Remove the stem, leaves and fibres. Hold the cob upright on a board and slice down with a sharp knife to cut off the kernels. Cook whole cobs in boiling water (without salt) for 5–15 minutes until a kernel comes away easily. Cook loose corn kernels in boiling water for 5–10 minutes.
Sweet potato
The sweet potato is not related to the common potato. Sweet potatoes are mostly elongated in shape, although some are round. The outer skin colour varies from tan to red, and the sweet flesh may be white or yellow. The red-skinned variety is most common in the UK. Choose small, firm sweet potatoes; large ones tend to be fibrous. Allow 225g (8oz) per person. Scrub well. If boiling, peel afterwards. Cook as for potatoes – boil, bake, fry or roast.
Tomato
The many varieties are a fruit but used as a vegetable. Baby plum and cherry tomatoes are sweet and tasty. Beef tomatoes can weigh up to 450g (1lb) – stuff or use raw. Choose firm, unblemished tomatoes with a hint of fragrance. Allow 1–2 raw tomatoes per person, sliced or quartered in salads. Allow 1 large tomato for stuffing. Cut a sliver from the base, then cut off the top and scoop out seeds and flesh. Serve hot or cold. Use overripe tomatoes in sauces.
These have a much sweeter, more intense flavour than salad tomatoes. Their appealing size makes them good for salads, garnishes and canapés, but they are also good for quickly cooked pasta sauces, because they do not require much cooking to achieve a sweet, rich flavour. They can also be threaded on to skewers and briefly barbecued, or stir-fried quickly with some crushed garlic to serve as an accompaniment.
Turnip
Young turnips are sweet and usually tender. Maincrop turnips have thicker skins and coarser flesh. Choose smooth, unblemished turnips. Allow 175g (6oz) per person. Peel young turnips thinly but older ones thickly, then slice or cut into chunks. Young ones can be served raw, sliced thinly or grated into salads. Cook small young turnips whole; cut up older ones. Steam or boil in salted water for 20–30 minutes until tender. Serve in chunks or mashed.
Yam
A member of the tuber family, originating from Africa. Yams have a brownish-pink skin and white flesh. Allow 175g (6oz) per person. Wash and peel, then dice. Boil in salted water, with a little lemon juice, for 20 minutes or until tender; or steam. Yams can also be roasted, baked or fried.
Serves 4
Preparation time 20 minutes
Cooking time 30–35 minutes
225g (8oz) new potatoes, scrubbed and halved
75g (3oz) unsalted butter
4 shallots, blanched in boiling water, drained and thinly sliced
1 garlic clove, crushed
2 tsp freshly chopped thyme
1 tsp grated lime zest
6 baby leeks, trimmed and sliced into 5cm (2in) lengths
125g (4oz) baby carrots, scrubbed
125g (4oz) podded peas
125g (4oz) podded broad beans, skinned
300ml (½ pint) vegetable stock
1 Little Gem lettuce, shredded
4 tbsp freshly chopped herbs, such as chervil, chives,
mint and parsley, plus extra chives to garnish
salt and ground black pepper
1 Put the potatoes into a pan of lightly salted water. Bring to the boil, cover the pan and parboil for 5 minutes. Drain and refresh under cold water.
2 Meanwhile, melt half the butter in a large sauté pan, add the shallots, garlic, thyme and lime zest and fry gently for 5 minutes or until softened and lightly golden. Add the leeks and carrots, and sauté for a further 5 minutes. Stir in the potatoes, peas and broad beans, then pour in the stock and bring to the boil. Reduce the heat, cover the pan and simmer gently for 10 minutes.
3 Remove the lid and cook, uncovered, for a further 5–8 minutes until all the vegetables are tender.
4 Add the shredded lettuce to the stew with the chopped herbs and remaining butter. Heat through until the butter is melted. Season to taste with salt and pepper and serve at once garnished with chives.
NUTRITION PER SERVING 270 cals | 17g fat (10g sats) | 23g carbs | 0.6g salt 
Serves 4
Preparation time 20 minutes
Cooking time 20 minutes
1 tbsp vegetable oil
1 onion, finely sliced
1 garlic clove, crushed
2 tbsp mild curry paste
165ml can coconut milk
300ml (½ pint) vegetable stock
300g (11oz) mix of broccoli and cauliflower florets
200g (7oz) frozen peas
150g (5oz) paneer cheese, cubed
a large handful of spinach
salt and ground black pepper
wholegrain rice to serve
1 Heat the oil in a large pan over a low heat and gently cook the onion for about 10 minutes until soft. Add the garlic and curry paste and cook for 1 minute.
2 Stir in the coconut milk and stock. Bring to the boil, then reduce the heat to low, add the florets and simmer for 5 minutes or until nearly cooked through.
3 Add the peas and paneer, season with salt and pepper and heat through. Fold the spinach through until wilted and serve with wholegrain rice.
NUTRITION PER SERVING 272 cals | 16g fat (9g sats) | 14g carbs | 0.8g salt
Serves 6
Preparation time 20 minutes
Cooking time about 45 minutes
4 tbsp olive oil
2 onions, thinly sliced
1 large garlic clove, crushed
350g (12oz) small aubergine, thinly sliced
450g (1lb) small courgettes, thinly sliced
450g (1lb) tomatoes, skinned, seeded and roughly chopped (see here)
1 green pepper, cored, seeded and sliced
1 red pepper, cored, seeded and sliced
1 tbsp freshly chopped basil
2 tsp freshly chopped thyme
2 tbsp freshly chopped flat-leafed parsley
2 tbsp sun-dried tomato paste
salt and ground black pepper
1 Heat the olive oil in a large pan, add the onions and garlic and fry gently for 10 minutes or until softened and golden.
2 Add the aubergine, courgettes, tomatoes, sliced peppers, herbs, tomato paste and salt and pepper. Fry, stirring, for 2–3 minutes.
3 Cover the pan tightly and simmer for 30 minutes or until all the vegetables are just tender. If necessary, uncover towards the end of the cooking time to evaporate some of the liquid.
4 Season to taste with salt and pepper. Serve the ratatouille either hot or cold.
NUTRITION PER SERVING 200 cals | 10g fat (2g sats) | 19g carbs | 0.7g salt
Serves 4
Preparation time 5 minutes
Cooking time 5–7 minutes
200g (7oz) green beans
1 tsp olive oil
25g (1oz) flaked almonds
½ lemon
1 Bring a large pan of water to the boil. Add the green beans and cook for 4–5 minutes. Drain.
2 Meanwhile, heat the oil in a large frying pan. Add the almonds and cook for 1–2 minutes until golden. Turn off the heat, add the drained beans to the frying pan and toss. Squeeze a little lemon juice over the top just before serving.
• Use basil-infused oil and increase the amount of oil to 2 tbsp.
• Use pinenuts instead of almonds, drizzle with balsamic vinegar and scatter with basil leaves to serve.
NUTRITION PER SERVING 57 cals | 5g fat (trace sats) | 2g carbs | 0g salt
Serves 6
Preparation time 5 minutes
Cooking time about 1 hour
50g (2oz) butter, softened
6 heads of chicory, trimmed
100ml (3½fl oz) white wine (see Alcoholic Drinks and Vegetarians)
salt and ground black pepper
freshly snipped chives to serve
1 Preheat the oven to 190°C (170°C fan oven) mark 5. Grease a 1.7 litre (3 pint) ovenproof dish with 15g (½oz) butter and put the chicory in the dish.
2 Season to taste with salt and pepper, add the wine and dot the remaining butter over the top. Cover with foil and cook in the oven for 1 hour or until soft. Scatter with chives to serve.
NUTRITION PER SERVING 80 cals | 7g fat (5g sats) | 3g carbs | 0.1g salt
Serves 4
Preparation time 15 minutes, plus soaking
Cooking time 25 minutes
450g (1lb) shallots, halved
25g (1oz) butter
1 tbsp clear honey
juice of ½ lemon
1 tbsp Worcestershire sauce
1 tbsp balsamic vinegar
salt and ground black pepper
1 Put the shallots into a bowl, add cold water to cover and leave to soak for 20 minutes. Drain and peel away the skins.
2 Tip the shallots into a pan and add just enough cold water to cover. Bring to the boil, lower the heat and simmer for 5 minutes. Drain well, then return the shallots to the pan.
3 Add all the remaining ingredients and stir until the shallots are well coated with the glaze. Cover the pan and cook gently, stirring occasionally, until the shallots are tender. Remove the lid and bubble for 2–3 minutes until the liquid is reduced and syrupy. Serve the shallots hot.
NUTRITION PER SERVING 100 cals | 5g fat (3g sats) | 14g carbs | 0.5g salt
Serves 6
Preparation time 15 minutes
Cooking time 5 minutes
900g (2lb) spinach leaves, tough stalks removed
4 tbsp crème fraîche
salt and ground black pepper
1 Cook the spinach with just the water clinging to the leaves in a covered pan for 3–4 minutes until just wilted.
2 Stir in the crème fraîche and season with salt and pepper to taste. Serve at once.
NUTRITION PER SERVING 80 cals | 5g fat (3g sats) | 3g carbs | 0.2g salt
Serves 4
Preparation time 15 minutes
Cooking time 35 minutes
2 Romero peppers, halved and seeded
75g (3oz) couscous
hot vegetable stock
50g (2oz) chopped dried apricots
finely grated zest and juice of ½ lemon
15g (½oz) chopped roasted hazelnuts (see Cook’s Tip)
25g (1oz) pitted black olives, chopped
4 tbsp chopped mixed soft herbs
25g (1oz) vegetarian feta cheese (see Vegetarian Cheeses)
salt and ground black pepper
1 Preheat the oven to 200°C (180°C fan oven) mark 6. Put the peppers into an ovenproof serving dish and roast for 25 minutes or until just tender.
2 Meanwhile put the couscous into a heatproof bowl, pour over just enough hot vegetable stock to cover, stir, then leave to stand for 10 minutes. Fluff up with a fork, then stir in the apricots, lemon zest and juice, chopped hazelnuts, olives and herbs. Season with salt and pepper.
3 Spoon the mixture into the peppers, then crumble the feta over them. Return to the oven for 10 minutes until the cheese has melted and browned on top. Serve warm or at room temperature.
NUTRITION PER SERVING 140 cals | 5g fat (1g sats) | 18g carbs | 0.6g salt
Serves 4
Preparation time 5 minutes
Cooking time 15 minutes
1 firm-hearted lettuce
50g (2oz) butter
900g (2lb) young peas, shelled
12 spring onions, sliced
1 tsp sugar
150ml (¼ pint) chicken stock
salt and ground black pepper
1 Remove the outer leaves of the lettuce and cut the heart into quarters.
2 Melt the butter in a large pan, add the peas, spring onions, lettuce, sugar, stock and salt and pepper. Bring to the boil, then lower the heat, cover and simmer for 15–20 minutes until all the vegetables are tender.
NUTRITION PER SERVING 297cals | 14g fat (7g sats) | 28g carbs | 0.7g salt
Serves 6
Preparation time 15 minutes
Cooking time 30 minutes
3 tbsp olive oil
900g (2lb) new potatoes, preferably Jersey Royals, thickly sliced
175g (6oz) frozen petits pois
3 tbsp chopped mint
salt and ground black pepper
1 Cooking in batches, if necessary, heat the oil in a large non-stick frying pan, add the potatoes and cook for 5 minutes, turning, until browned on both sides.
2 When all the potatoes are browned, partially cover the pan and cook for a further 10–15 minutes until tender.
3 Meanwhile, cook the petits pois in a pan of boiling water for 2 minutes, then drain well. Add them to the potatoes and cook through for 2–3 minutes.
4 Add the chopped mint, and salt and pepper to taste, then serve.
Jersey Royals are highly regarded for their distinctively nutty flavour, waxy texture, yellow flesh and papery skin and also for their true seasonality: they are at their best between April and June. When not in season, use other new potatoes for this recipe.
NUTRITION PER SERVING 180 cals | 7g fat (1g sats) | 27g carbs | 0.2g salt
Serves 8
Preparation time 20 minutes
Cooking time 1 hour 50 minutes
1.8kg (4lb) potatoes, preferably King Edward, cut into two-bite pieces
2 tsp paprika
2–3 tbsp goose or white vegetable fat
salt
1 Put the potatoes in a pan of salted cold water. Cover the pan and bring to the boil, then reduce the heat and simmer for 7 minutes. Drain in a colander.
2 Sprinkle the paprika over the potatoes in the colander, then cover and shake the potatoes roughly, so they become fluffy around the edges.
3 Preheat the oven to 220°C (200°C fan oven) mark 7. Heat the fat in a large roasting tin on the hob. When it sizzles, add the potatoes. Tilt the pan to coat, taking care as the fat will splutter. Roast in the oven for 1 hour.
4 Reduce the oven temperature to 200°C (180°C fan oven) mark 6 and roast for a further 40 minutes until golden and crisp. Shake them only once or twice during cooking, otherwise the edges won’t crisp. Season with salt before serving.
• To freeze, complete the recipe to the end of step 2, then cool, seal in freezer bags and freeze for up to one month.
• To use, cook from frozen, allowing an additional 15–20 minutes total cooking time.
NUTRITION PER SERVING 211 cals | 6g fat (3g sats) | 37g carbs | 0.1g salt
Serves 4
Preparation time 10 minutes
Cooking time 40 minutes
900g (2lb) floury potatoes, preferably Desirée
2–3 tbsp olive oil
salt and sea salt flakes
1 Preheat the oven to 240°C (220°C fan oven) mark 9. Peel the potatoes and cut into chips. Add to a pan of boiling salted water, cover the pan and bring to the boil, then boil for 2 minutes. Drain well, then carefully pat dry with kitchen paper.
2 Tip the parboiled potatoes into a large non-stick roasting tin, toss with the oil and season with sea salt. Roast for 40 minutes or until golden and cooked, turning from time to time. Drain on kitchen paper and serve.
NUTRITION PER SERVING 220 cals | 6g fat (1g sats) | 39g carbs | 0.3g salt
Serves 6
Preparation time 30 minutes, plus chilling
Cooking time 45 minutes
1kg (2¼lb) potatoes, preferably Desirée, scrubbed
50g (2oz) butter, softened, plus extra to grease
150g (5oz) fresh white breadcrumbs
100g (3½oz) Parmesan, freshly grated
2 tbsp freshly chopped flat-leafed parsley
freshly grated nutmeg to taste
2 medium eggs, beaten
olive oil to drizzle
salt and ground black pepper
1 Put the potatoes into a pan of cold salted water. Bring to the boil, then reduce the heat and simmer for about 20 minutes or until tender.
2 Preheat the oven to 230°C (210°C fan oven) mark 8 and grease two roasting tins.
3 Meanwhile, spread the breadcrumbs on to a baking sheet and bake for 15 minutes or until golden. Tip on to a plate. Turn off the oven.
4 Drain the potatoes well, leave to cool for 5 minutes, then peel. Mash until smooth. Add the butter, Parmesan and parsley. Season well with nutmeg, salt and pepper, and mix together thoroughly.
5 Put the beaten eggs into a shallow bowl. Take about 2 tbsp of the potato mixture and shape into a small sausage. Roll the croquette first in the beaten egg and then in the breadcrumbs to coat. Put into the prepared roasting tin.
6 Repeat to use up all the potato mixture. Cover with clingfilm and chill for 30 minutes.
7 Preheat the oven to 230°C (210°C fan oven) mark 8.
8 Uncover the croquettes, drizzle with a little olive oil and bake for 25 minutes or until golden. Serve at once.
Using a potato ricer insead of a masher gives them a lovely fluffy texture – make sure the potatoes are still hot when you begin to mash them.
NUTRITION PER SERVING 370 cals | 17g fat (8g sats) | 41g carbs | 1.4g salt
Serves 4–6
Preparation time 10 minutes
Cooking time 50 minutes
oil to grease
900g (2lb) floury potatoes, cut into slices
1 garlic clove, crushed
a pinch of freshly grated nutmeg
150ml (¼ pint) single cream
75g (3oz) Gruyère, grated (see Vegetarian Cheeses)
salt and ground black pepper
1 Preheat the oven to 180°C (160°C fan oven) mark 4 and grease a 1.1 litre (2 pint) ovenproof dish.
2 Cook the potatoes in boiling salted water for 5 minutes, then drain well. Turn into the prepared dish.
3 Stir the garlic, nutmeg, salt and pepper into the cream and pour over the potatoes.
4 Sprinkle with cheese, cover and cook in the oven for 45 minutes or until the potatoes are tender.
5 Preheat the grill. Uncover the dish and brown under the hot grill.
NUTRITION PER SERVING 444 cals | 24g fat (11g sats) | 38g carbs | 1g salt
Serves 4
Preparation time 20 minutes, plus cooling
Cooking time 20–25 minutes
900g (2lb) red potatoes, scrubbed and left whole
40g (1½oz) butter
4 large eggs
salt and ground black pepper
fresh flat-leafed parsley sprigs to garnish
1 Put the potatoes into a pan of cold water. Cover, bring to the boil and parboil for 5–8 minutes. Drain and leave to cool for 15 minutes.
2 Preheat the oven to 150°C (130°C fan oven) mark 2. Put a baking tray inside to warm. Peel the potatoes and coarsely grate lengthways into long strands. Divide into eight portions and shape into mounds. Season.
3 Melt half the butter in a large non-stick frying pan. When it is beginning to brown, add four of the potato mounds, spacing them well apart, and flatten them a little. Fry gently for 6–7 minutes until golden brown, then turn them and brown the other side for 6–7 minutes. Transfer to a warmed baking tray and keep them warm in the oven while you fry the rest.
4 Just before serving, carefully break the eggs into the hot pan and fry for about 2 minutes or until the white is set and the yolk is still soft. Season with salt and pepper and serve at once, with the rösti. Garnish with sprigs of parsley.
NUTRITION PER SERVING 324 cals | 16g fat (7g sats) | 36g carbs | 0.4g salt
Serves 4
Preparation time 10 minutes
Cooking time 45 minutes
8 potatoes, weighing about 75g (3oz) each
vegetable oil for brushing
coarse salt and ground black pepper
1 Preheat the oven to 220°C (200°C fan oven) mark 7 and oil a baking tin. Cut the potatoes across their width at 5mm (¼in) intervals three-quarters of the way through.
2 Put in a single layer in the prepared tin. Brush with oil and season with salt and pepper. Roast, uncovered, for 45 minutes until tender and golden brown.
To stop you from slicing all the way through the potatoes, place them in the bowl of a wooden spoon on a cutting board while you cut them.
NUTRITION PER SERVING 162 cals | 6g fat (1g sats) | 26g carbs | 0.3g salt
Makes 8
Preparation time 10 minutes
Cooking time 15 minutes
a small knob of butter
225g (8oz) savoy cabbage, shredded
400g (14oz) mashed potato (or about 500g (1lb 2oz) raw potatoes, boiled and mashed)
75g (3oz) chopped ham
25g (1oz) Cheddar, grated
1 tbsp wholegrain mustard
a splash of milk
a splash of vegetable oil
salt and ground black pepper
chutney to serve
1 Heat the butter in a large frying pan over a medium heat and fry the cabbage for 5 minutes or until wilted.
2 Transfer to a large bowl and stir in the mashed potato, ham, cheese, mustard and a splash of milk and blend well. Season with salt and pepper.
3 Divide the mixture equally into eight and shape each portion into a flattened patty.
4 Return the pan to the heat with a thin layer of oil. Fry the patties over a medium heat for 8–10 minutes, turning once or until golden and piping hot. Serve immediately with plenty of your favourite chutney.
NUTRITION PER SERVING 114 cals | 5g fat (2g sats) |11g carbs | 0.4g salt
Serves 6
Preparation time 8 minutes
Cooking time 5 minutes
1 large Savoy cabbage, about 900g (2lb)
25g (1oz) butter
200ml crème fraîche
2 tbsp freshly chopped flat-leafed parsley
salt and ground black pepper
1 Cut the Savoy cabbage into large wedges. Bring a pan of salted water to the boil. Add the cabbage wedges, bring back to the boil and boil for 1–2 minutes only. Drain thoroughly.
2 Heat the butter in a large frying pan, add the cabbage and stir-fry for 3–4 minutes until it is just beginning to colour.
3 Add the crème fraîche and chopped parsley, toss briefly and season with pepper to taste. Do not allow the sauce to boil. Serve straight away.
NUTRITION PER SERVING 200 cals | 17g fat (11g sats) | 6g carbs | 0.3g salt
Serves 4
Preparation time 10 minutes
Cooking time 20 minutes
900g (2lb) floury potatoes, cut into even-sized chunks
50g (2oz) butter
¼ Savoy cabbage, shredded
100ml (3½fl oz) semi-skimmed milk
salt and ground black pepper
1 Put the potatoes into a pan of cold salted water. Bring to the boil, then lower the heat and simmer, partially covered, for 15–20 minutes until the potatoes are tender.
2 Meanwhile, melt the butter in a large frying pan. Add the cabbage and stir-fry for 3 minutes.
3 Drain the potatoes well, then tip back into the pan and put over a medium heat for 1 minute to drive off the excess moisture. Turn into a colander and cover to keep warm.
4 Pour the milk into the potato pan and bring to the boil, then take off the heat. Add the potatoes and mash well until smooth.
5 Add the cabbage and any butter from the pan and mix together. Season with salt and pepper to taste and serve.
NUTRITION PER SERVING 310 cals | 12g fat (7g sats) | 45g carbs | 0.5g salt
Serves 4
Preparation time 15 minutes
Cooking time 25 minutes
250g (9oz) swede, cut into chunks
450g (1lb) floury potatoes, cut into chunks
50–100g (2–3½oz) butter
1 tbsp double cream (optional)
freshly grated nutmeg
salt and ground black pepper
haggis to serve
1 Bring a large pan of lightly salted water to the boil, add the swede and cook for 20–25 minutes until tender. Drain and steam dry for 2 minutes.
2 Meanwhile, bring another large pan of lightly salted water to the boil, add the potatoes and cook for 15–20 minutes until tender. Drain and steam dry for 2 minutes.
3 Mash each vegetable with half the butter until smooth, adding a splash of cream, if you like. Season with nutmeg, salt and pepper to taste. Serve with haggis.
NUTRITION PER SERVING 276 cals | 20g fat (12g sats) | 23g carbs | 0.3g salt
Serves 8
Preparation time 30 minutes, plus soaking
Cooking time 1 hour 20 minutes
15g (½oz) dried wild mushrooms
50g (2oz) butter, plus extra to grease
1 medium onion, finely chopped
2 celery sticks, diced
1 garlic clove, crushed
125g (4oz) mixed mushrooms, such as chestnut or Portobello, finely chopped
100g (3½oz) risotto rice, such as Arborio
100ml (3½fl oz) dry vermouth or dry white wine
500–600ml (17–20fl oz) hot vegetable stock
75g (3oz) fresh breadcrumbs
50g (2oz) blanched almonds, toasted and roughly chopped (see Cook’s Tip)
50g (2oz) pistachios, toasted and roughly chopped
125g (4oz) mature Cheddar, grated (see Vegetarian Cheeses)
2 medium eggs, beaten
1 tbsp freshly chopped thyme leaves
1 tbsp freshly chopped curly parsley
200g (7oz) fresh cranberries
1 tbsp cranberry sauce
a few fresh bay leaves
salt and ground black pepper
1 Put the dried mushrooms into a small bowl and cover with boiling water. Leave to stand for 20 minutes.
2 Melt the butter in a large pan and gently fry the onion and celery for 10 minutes or until softened. Add the garlic and cook for 1 minute.
3 Drain the mushrooms, reserving 150ml (¼ pint) of the soaking liquid. Chop the mushrooms and add them to the pan with the fresh mushrooms. Cook for 5 minutes, stirring often. Strain the reserved soaking liquid.
4 Stir in the rice and cook for 1 minute. Slowly add the vermouth or wine and bubble until almost evaporated, then add the mushroom liquid and simmer until it has almost disappeared.
5 Add a ladleful of hot stock and simmer until absorbed. Keep adding a ladleful at a time, stirring and keeping the rice at a gentle simmer, for about 20 minutes or until the rice is tender. Season with salt and pepper. Put in a bowl to allow it to cool.
6 Preheat the oven to 180°C (160°C fan oven) mark 4 and grease an 18 × 12.5 × 7.5cm (7 × 5 × 3in) ovenproof dish or loaf tin. Stir the remaining ingredients, except the fresh cranberries and sauce, into the mushroom mixture and season with salt and pepper. Put the fresh cranberries into the bottom of the prepared dish, then tip in the mushroom mixture and pack down firmly. Cover with foil and bake for 1 hour, removing the foil for the last 10 minutes. Leave to stand for 10 minutes.
7 Meanwhile, heat the cranberry sauce with 1 tbsp water, then push through a sieve. Carefully turn out the nut roast on to a platter and brush with the cranberry glaze. Garnish with fresh bay leaves.
NUTRITION PER SERVING 332 cals | 219g fat (8g sats) | 23g carbs | 0.7g salt
Serves 6
Preparation time 20 minutes
Cooking time 15 minutes
250g (9oz) frozen spinach, thawed
4 large eggs, separated
freshly grated nutmeg
3½ tbsp cornflour
15g (½oz) butter
2 shallots, finely sliced
350g (12oz) mushrooms, sliced
400ml (14fl oz) skimmed milk
25g (1oz) mature vegetarian Cheddar, grated (see Vegetarian Cheeses)
1 tsp English mustard
salt and ground black pepper
green salad to serve
1 Preheat the oven to 190°C (170°C fan oven) mark 5. Line a 30.5 × 23cm (12 × 9in) baking tin with baking parchment. Squeeze out as much moisture as you can from the thawed spinach and put it in a large bowl. Stir in the egg yolks, nutmeg and plenty of salt and pepper.
2 Put the egg whites into a separate bowl and whisk until they hold stiff peaks. Quickly beat in 1½ tbsp of the cornflour, then fold the mixture into the spinach bowl. Empty on to the prepared tin, spreading it to the corners, then cook for 12–15 minutes until golden and firm to the touch.
3 Meanwhile, heat the butter in a large frying pan and cook the shallots for 5 minutes or until softened. Turn up the heat and add the mushrooms. Cook for 8–10 minutes until softened and any water in the pan has evaporated. Stir in the remaining cornflour, then the milk. Heat, stirring, until thickened. Stir in the cheese and mustard and check the seasoning.
4 Take the spinach base out of the oven and transfer with the paper to a board. Slide a palette knife underneath the roulade to loosen, if necessary, then spread the mushroom mixture over the top. Roll up lengthways as neatly as you can (don’t worry if there’s some spillage) and serve warm in slices with a green salad.
NUTRITION PER SERVING 177 cals | 9g fat (4g sats) | 12g carbs | 0.5g salt
Serves 6
Preparation time 15 minutes
Cooking time 50 minutes
1 tbsp olive oil
1 red onion, halved and sliced
2 garlic cloves, crushed
1 large red cabbage, about 1kg (2¼lb), shredded
2 tbsp light muscovado sugar
2 tbsp red wine vinegar
8 juniper berries
¼ tsp ground allspice
300ml (½ pint) vegetable stock
2 pears, cored and sliced
salt and ground black pepper
fresh thyme sprigs to garnish
1 Heat the oil in a large pan, add the onion and fry for 5 minutes or until soft. Add the remaining ingredients, except the pears, and season with salt and pepper. Bring to the boil, then reduce the heat, cover the pan and simmer for 30 minutes.
2 Add the pears and cook for a further 15 minutes or until nearly all the liquid has evaporated and the cabbage is tender. Serve hot, garnished with thyme.
NUTRITION PER SERVING 63 cals | 1g fat (0g sats) | 12g carbs | 0.9g salt
Serves 4
Preparation time 10 minutes, plus cooling
Cooking time 2½–3 hours
12 large ripe tomatoes
2 garlic cloves, roughly chopped
2 fresh thyme sprigs, bruised
a pinch of sugar
4 tbsp extra virgin olive oil
squeeze of lemon juice
basil leaves to garnish
salt and ground black pepper
1 Preheat the oven to 150°C (130°C fan oven) mark 2. Halve the tomatoes and scoop out most of the seeds. Put the tomato halves into a baking dish in which they fit closely together and scatter over the garlic, thyme, sugar, salt and pepper.
2 Drizzle the olive oil over the tomatoes and add a good squeeze of lemon juice. Roast for 2½–3 hours until the tomatoes are shrivelled (but not as dried as sun-dried tomatoes). Leave to cool.
3 Scatter the basil leaves over the tomatoes and serve, as a side dish to cold meats and cheese.
NUTRITION PER SERVING 170 cals | 14g fat (2g sats) | 9g carbs | 0.3g salt
Serves 4
Preparation time 15 minutes
Cooking time 1 hour
1 large potato, cut into large chunks
1 large sweet potato, cut into large chunks
3 carrots, cut into large chunks
4 small parsnips, halved
1 small swede, cut into large chunks
3 tbsp olive oil
2 fresh rosemary sprigs
2 fresh thyme sprigs
salt and ground black pepper
1 Preheat the oven to 200°C (180°C fan oven) mark 6. Put all the vegetables into a large roasting tin. Add the oil.
2 Use scissors to snip the herbs over the vegetables, then season with salt and and black pepper and toss everything together. Roast for 1 hour or until tender.
Use other combinations of vegetables: try celeriac instead of parsnips, fennel instead of swede, peeled shallots instead of carrots.
NUTRITION PER SERVING 251 cals | 10g fat (1g sats) | 39g carbs | 0.2g salt
Serves 6
Preparation time 15 minutes
Cooking time 1¼–1½ hours
1.25kg (2lb 12oz) beetroot
15g (½oz) butter
salt and ground black pepper
freshly chopped parsley or chives to garnish
1 Preheat the oven to 200°C (180°C fan oven) mark 6. Trim the beetroot and carefully rinse in cold water, making sure you do not tear the skins.
2 Rub the butter over the middle of a large piece of foil. Put the beetroot on the buttered foil and season with salt and pepper. Bring the edges of the foil up over the beetroot and fold together to seal and form a parcel. Put on a baking sheet.
3 Bake for 1¼–1½ hours until the beetroot are soft and the skin comes away easily.
4 Leave for a minute or two until cool enough to handle, then rub off the skins. Roughly chop the beetroot, then scatter chopped parsley or chives over the beetroot to serve.
Use baby beetroot. Roast them whole as per the method, then in step 4 rub off the skins and halve or leave whole.
NUTRITION PER SERVING 90 cals | 2g fat (1g sats) | 15g carbs | 0.2g salt
Serves 8
Preparation time 10 minutes
Cooking time 1 hour 10 minutes
4 tbsp goose fat or sunflower oil
8 parsnips, halved lengthways
2 tbsp semolina
1 Preheat the oven to 200°C (180°C fan oven) mark 6. Put the fat or oil into a roasting tin large enough for the parsnips to sit in one layer without touching each other. Heat up while the parsnips are parboiling.
2 Put the parsnips in a pan of cold, salted water and bring to the boil. Cook for 5 minutes. Drain and leave in the colander to steam for 2 minutes.
3 Put the semolina on a plate and coat the parsnips evenly all over, shaking off any excess semolina.
4 Tip the parsnips into the roasting tin, tossing to coat in the hot fat. Roast for 45 minutes–1 hour, turning twice during cooking to re-coat, until the parsnips are crisp.
Prepare the parsnips up to step 2, up to 24 hours ahead. Chill in a sealed plastic bag. To use, complete the recipe.
NUTRITION PER SERVING 145 cals | 8g fat (2g sats) | 15g carbs | 1g salt
Serves 8
Preparation time 15 minutes, plus cooling
Cooking time 20 minutes
900g (2lb) trimmed leeks, cut into chunks
25g (1oz) butter
150ml (¼ pint) crème fraîche
freshly grated nutmeg to taste
salt and ground black pepper
1 Cook the leeks in a pan of boiling salted water for 7–10 minutes until just tender. Drain and immediately plunge into a bowl of icy cold water to refresh. When cool, drain and pat dry with kitchen paper.
2 Roughly chop the leeks in a food processor. Take out half and set aside. Whiz the remainder until smooth.
3 Melt the butter in a frying pan, add the chopped and puréed leeks, and stir over a high heat for a minute or two.
4 Add the crème fraîche and season with salt and pepper. Stir over a low heat until hot through but not boiling (or the crème fraîche may separate). Sprinkle with grated nutmeg to serve.
NUTRITION PER SERVING 120 cals | 11g fat (7 sats) | 3g carbs | 0.7g salt
Serves 6
Preparation time 10 minutes
Cooking time 15–20 minutes
3 fennel bulbs, trimmed
300ml (½ pint) vegetable stock
25g (1oz) butter
1 garlic clove, crushed
1 bunch of spring onions, trimmed and finely chopped
2 tbsp chopped fennel fronds or dill
300ml (½ pint) double cream
50g (2oz) Cheddar, grated (see Vegetarian Cheeses)
ground black pepper
1 Cut the fennel lengthways into 5mm (¼in) thick slices and put into a large shallow pan with the stock and half the butter. Bring to the boil, lower the heat, cover and simmer for 10–15 minutes until just tender.
2 Meanwhile, melt the remaining butter in another pan, add the garlic and spring onions and fry gently for 5 minutes or until softened. Stir in the chopped fennel fronds or dill.
3 Lift out the poached fennel with a slotted spoon and put into a gratin dish. Add 150ml (¼ pint) of the cooking liquid to the spring onions. Pour in the cream, bring to the boil and simmer gently for 1 minute. Take off the heat, stir in the cheese and season with pepper to taste.
4 Pour the sauce over the fennel and grill under a high heat for 1–2 minutes until bubbling and golden brown.
NUTRITION PER SERVING 310 cals | 31g fat (21g sats) | 4g carbs | 0.8g salt
Serves 8
Preparation time 15 minutes
Cooking time 10–15 minutes
700g (1½ lb) baby carrots, scraped
50g (2oz) butter
50g (2oz) light muscovado sugar
300ml (½ pint) vegetable or chicken stock
2 tbsp balsamic vinegar
2 tbsp freshly chopped parsley
salt and ground black pepper
1 Thinly slice the carrots lengthways, then put into a pan with the butter, sugar and stock. Season with salt and pepper, then cover the pan and bring to the boil. Reduce the heat and simmer for 5 minutes.
2 Remove the lid, sprinkle in the balsamic vinegar and cook for 5–10 minutes or until the carrots are tender and the liquid has reduced to form a glaze. Scatter with the chopped parsley to serve.
NUTRITION PER SERVING 100 cals | 5g fat (3g sats) | 13g carbs | 0.8g salt
Serves 4
Preparation time 10 minutes, plus chilling
Cooking time 10 minutes
125g (4oz) butter, softened
2 garlic cloves, crushed
2–3 tsp freshly snipped chives
2–3 tsp freshly chopped parsley
1 tsp grated lemon zest
12 field mushrooms, trimmed
1 tbsp olive oil
salt and ground black pepper
1 Cream the butter, garlic, herbs, lemon zest and a little salt and pepper together in a bowl. Cover and chill in the fridge for at least 30 minutes.
2 Preheat the grill.
3 Brush the mushrooms with oil, lay gill side down on a grill pan and grill under a high heat for 5 minutes. Meanwhile, cut the flavoured butter into pieces.
4 Turn the mushrooms gill side up. Dot with the butter and grill for a further 4–5 minutes until tender and sizzling. Serve at once, as a starter or as an accompaniment to grilled meat or vegetables.
Flavour the butter with chopped basil, garlic and chopped sun-dried tomatoes.
NUTRITION PER SERVING 300 cals | 30g fat (17g sats) | 0.8g carbs | 0.5g salt
Serves 4
Preparation time 20 minutes
Cooking time 25 minutes
450g (1lb) okra
2.5cm (1in) piece fresh root ginger, peeled
1 onion, quartered
2 garlic cloves, roughly chopped
2 tsp ground coriander
½ tsp ground cinnamon
½ tsp ground turmeric
3 tbsp oil
3 tomatoes, skinned and chopped (see here)
2 tbsp thick yogurt
2 tbsp freshly chopped coriander
salt and ground black pepper
1 Trim the okra, removing a small piece from each end; don’t cut into the flesh or the dish will acquire an unpleasant glutinous texture during cooking.
2 Roughly chop the ginger and put into a blender with the onion, garlic and 1 tbsp water. Process until smooth. Add the spices and process again.
3 Heat the oil in a large frying pan, add the spicy onion paste and stir-fry over a high heat for 2 minutes. Lower the heat and cook for 5 minutes or until the onion paste is golden brown and loses its raw aroma.
4 Add the chopped tomatoes and season with salt and pepper. Cook for 5 minutes or until the tomato has reduced, then add the okra and stir to coat in the mixture. Cover the pan and simmer gently for 5 minutes or until the okra is just tender.
5 Stir in the yogurt, then add the chopped coriander and heat through gently. Serve straight away.
NUTRITION PER SERVING 150 cals | 12g fat (2g sats) | 8g carbs | 0.4g salt
Serves 8
Preparation time 15 minutes
Cooking time 12 minutes
900g (2lb) small Brussels sprouts, trimmed
1 tbsp olive oil
8 shallots, finely chopped
200g pack peeled cooked chestnuts
15g (½oz) butter
a pinch of freshly grated nutmeg
salt and ground black pepper
1 Add the sprouts to a large pan of boiling salted water, bring back to the boil and blanch for 2 minutes. Drain the sprouts and refresh with cold water.
2 Heat the olive oil in a wok or sauté pan. Add the shallots and stir-fry for 5 minutes or until almost tender.
3 Add the sprouts to the pan with the chestnuts and stir-fry for about 4 minutes to heat through.
4 Add the butter and nutmeg, and season generously with salt and pepper. Serve immediately.
NUTRITION PER SERVING 140 cals | 5g fat (1g sats) | 8g carbs | 0.3g salt
Serves 6
Preparation time 15 minutes
Cooking time about 45 minutes
4 red peppers
3 orange peppers
1 green pepper
100ml (3½fl oz) olive oil
2 garlic cloves, crushed
2 tbsp capers, drained and rinsed
18 black olives
1 tbsp freshly chopped flat-leafed parsley
salt and ground black pepper
crusty bread to serve
1 Halve the peppers through the core and remove the seeds. Heat the oil in a large pan, add the garlic and stir-fry over a medium heat for 1 minute.
2 Add the peppers, season well and toss to coat in the oil. Cover the pan and continue to cook over a low heat for 40 minutes, stirring occasionally.
3 Add the capers, olives and chopped parsley, and stir to mix. Either serve straightaway or cool and chill until required. Serve with warm crusty bread.
This Italian sweet pepper stew is best made two to three days ahead to allow time for the flavours to develop. Cover and chill, but bring to room temperature to serve.
NUTRITION PER SERVING 180 cals | 16g fat (2g sats) | 0.8g carbs | 1.2g salt