Pick of the Crop: Summer

Quick and easy guides to the best of seasonal produce

Most runners are keen to eat a healthy, balanced diet, and plumping for the fresh, seasonal food on your doorstep is an easy way to make sure your diet is made up of the freshest and most nutritious food around. Not only will eating local food boost your green credentials by reducing food miles, it could even save you money too.

Summer is officially here, and with it comes a feast of delicious British produce that’s been soaking up the sunshine. There’s a rainbow of world-beating fruit and veg plus seafood galore, so make the most of the fabulous food around you this summer – whether it’s in a crisp salad, sizzling on the barbeque or in a juicy fruit pudding.

Beans and Peas 

The British summer serves up a bounty of beans and peas grown all over the UK, from broad beans popping up in June to September’s crop of green beans.Why? Naturally low in fat and sodium, beans and peas contain high levels of Vitamin C, which helps the body heal wounds and fractures, and boosts the immune system – perfect to protect yourself when your resistance dips post-workout or to stave off coughs and colds before a big race.

Peas and beans will also give you stacks of energy for your sessions – they’re packed with folic acid and Niacin (Vitamin B3), nutrients that help release energy from food.

Cook: Beans and peas are simple, tasty and perfect for pepping up dishes from risottos to traditional roast dinners. Cook green beans al dente to enjoy them at their best. 

Try this: Minty Broad Bean Dip. Cook 200g broad beans for 4-5 minutes. Rinse and shell the beans, and then put them in a food processor with 200g Greek yoghurt, a small handful of mint leaves, a little grated Parmesan and a clove of garlic, and whiz until you have a thick green puree. Season, and serve with a selection of dippers – breadsticks, sliced cucumber and peppers are tasty accompaniments.

Buy: Get along to your local greengrocer for field-fresh beans and peas, or search out British veg in your local supermarket. Look for bright-green peas and crisp-looking beans with a firm and bright exterior.

Trout and oily fish 

Whether you’d rather tuck into sea trout, rainbow trout, mackerel or sardines, Britain‘s rivers, lakes and seas are thriving with fishy goodness in summer.UK, but particularly in central and southern Scotland, south England and North Yorkshire.Why? Oily fish like trout are packed with Omega-3 fatty acids, which can protect against coronary heart disease and alleviate the symptoms of rheumatoid arthritis – keeping you healthy and running stronger for longer.

Cook: Oily fish are usually firm enough to leave whole and pop on the barbeque, whether straight on bars or wrapped in a parcel to cook in the hot coals underneath.

Unlike its wild past, the indigenous brown trout, as well as rainbow trout, are now mostly farmed in freshwater farms. There are trout farms all over the

Try this: For simple and delicious baked trout, slip a clove of garlic inside a gutted whole trout, sprinkle over lemon juice and season. Make a loose parcel out of greaseproof paper and wrap the fish. Bake in a medium oven for half an hour.

Buy: Fish for your supper at trout farms around the UK, or head to a farm shop or fish counter for the best fresh British fish. Make sure your fish is shiny with smooth scales, and avoid fish that smell overly ‘fishy’ or have dull eyes.

Beetroot
Beetroot has been popular with cooks from the Roman Apicius to the creators of the famous Eastern European beetroot soup, borscht.East Anglia‘s fenland, which has the perfect combination of soil, sun and water to produce sweet beetroot from July right through to October.Why? Beetroot is the perfect fuel for running. Virtually fat-free and low in calories, it has a ‘medium’ GI rating with an extremely low Glycaemic Load (GL), which means it’s converted into sugars very slowly – just the thing to keep blood sugar levels stable and fuel long runs.

Beetroot is also a rich source of carbohydrate and protein, and has high levels of antioxidants, potassium, magnesium and folic acid. It also contains betaine and tryptophan (also found in chocolate), which relax the mind, create a sense of wellbeing and are used to treat depression.

Cook: To cook beetroot, don’t peel or cut it, or the colour and nutrients will escape. Just scrub the beets gently and twist off the green tops.
Grate raw beetroot into salads for sweet flavour and a stunning injection of colour, or juice it with other vegetables like carrots and celery. Beetroot’s also great, believe it or not, in squidgy chocolate brownies and cakes.

Try this: Beetroot and celery salad – a zingy combination of brilliant colours and the contrast of sweet beetroot with crunchy celery.

Buy: You can find a massive range of British beetroot in most supermarkets and greengrocers, from raw whole beets to ready-prepared packs. For more information go to www.lovebeetroot.co.uk.

Make the dressing by combining two teaspoons wholegrain mustard, half a teaspoon sugar, the juice and zest of an orange and a little olive oil. Stir in sliced or cubed beetroot and sliced celery, and serve.

Summer berries
Gooseberries, blueberries, cherries, raspberries, tayberries, loganberries, redcurrants, white currants, blackcurrants – from the first spring strawberries to blackberry picking on a chilly September day, the summer months are a feast of British fruit.UK has the perfect climate for these delicious and colourful treats.Why? It’s a no-brainer – strawberries contain more vitamin C than oranges, are high in fibre, low in calories and a good source of folic acid. Raspberries are also packed with vitamin C and dietary fibre, while blueberries are famous for packing antioxidant power.

Cook: Wash and eat berries on their own, or add sugar, cream or ice-cream for a sweet summer treat.

Try this: Eton mess. For a simple and sophisticated summer pudding, whip some cream and crumble meringue into it. Pop your choice of summer berries in a blender and whiz briefly, then swirl all three together and serve.

Buy: Spend a summer afternoon picking your own fruit at a farm or off hedgerows near you – or head to your local grocer’s for the pick of the British crop. Look for firm, bright fruit, and avoid bruised or squidgy fruit and punnets with juice in the bottom – it won’t last very long.

The Blackberries and blueberries may also reduce the risk of heart disease.

Tomatoes
Brits get through a whopping 420,000 tonnes of tomatoes a year, with around a quarter of that grown in the UK.
Heated glasshouses mean the British tomato season runs from February until November, with tomatoes grown outdoors between July and October.Why? Tomatoes are tasty, low in calories, and contain virtually no fat and no cholesterol.

Tomatoes are also an excellent source of Vitamins A, C and E, and contain calcium – vital for healthy bones – and potassium, which is thought to lower blood pressure.

Cook: Tomatoes are a sub-tropical fruit so you should avoid keeping them in the fridge – not only will it spoil the flavour, but over-ripe tomatoes will actually go soft even more quickly in the fridge.

Tomatoes taste great partnered with mint, parsley, basil and oregano, and feature heavily in countless Mediterranean and Indian dishes. Use up over-ripe tomatoes to make soups or sauces – which you can stockpile in the freezer for up to six months.

Try this: Prepare your own ‘sun-dried’ tomatoes by sprinkling equal amounts of caster sugar and salt over halved tomatoes. Place them cut-side up on a baking sheet and cook in the oven on a low heat for two and a half hours, until most of the liquid has dried out. Store in a jar of olive oil, and toss through spaghetti with pesto for a quick and nutritious post-run dinner.

 Buy: It takes just a day or two for a British tomato to make it from the field to the vegetable counter. When you’re picking tomatoes, go for glossy, firm and bright tomatoes, and avoid pale, dull, bruised or dented veg.

Watercress

Watercress has long been a popular health food, known for its revitalising properties – the ancient-Egyptian Pharaohs even gave their slaves watercress juice to increase productivity.

Nowadays it’s grown across Hampshire and Dorset, and is ready for harvest just in time for summer salads.Why? Gram for gram, watercress contains more vitamin C than oranges, more calcium than milk, more iron than spinach and more folate than bananas, and is packed with antioxidants, vitamins B1, B6, K and E, magnesium, manganese and zinc.

Cook: Watercress is a fabulous addition to salads, soups and smoothies. Add watercress to rocket and spinach for a peppery salad with real bite.

 The winning combination of vitamin B1 and magnesium, which help the body release the energy from food, plus calcium to build and maintain healthy bones, will keep you running strong.

 Try this: Watercress, apple and kiwi smoothie. Peel and chop three apples and four kiwi fruit. Pop them in a blender with 50g watercress, blend and enjoy!

Buy: Within hours of being picked, British watercress is chilled and packed into ‘washed and ready to eat’ bags. Pick up a bag of watercress, on its own or teamed with other leaves, from your local greengrocer or supermarket. Look for dry, perky and unbroken leaves and stems, and ditch slimy or broken leaves.

  ]]> http://www.baselrunning.ch/healthy-living/pick-of-the-crop-summer/feed 2 http://www.baselrunning.ch/recipes/chicken-and-asparagus-pie http://www.baselrunning.ch/recipes/chicken-and-asparagus-pie#comments Thu, 10 Sep 2009 07:42:09 +0000 admin http://www.baselrunning.ch/?p=264 Chicken, asparagus and new potatoes pie

Ok, not so healthy this one, but nice.

Ingredients
500g/1lb 2 oz puff pastry
1 egg, lightly beaten
plain flour

For the filling
1 onion, chopped
2 cloves garlic, chopped
30g/1oz butter
300g/10oz new potatoes, peeled and cut roughly into 1.5cm/½in thick chunks
1 orange, zest only
150ml/5fl oz dry white wine
2½ tbsp plain flour
300ml/10¾fl oz chicken stock
salt and freshly ground black pepper
700g/1lb 9oz boneless chicken, cut into 3-4cm/1½in chunks
150ml/5fl oz double cream
300g/10oz asparagus, trimmed and cut into 4cm/1½in lengths

Method
1. For the filling, fry the onion and garlic gently in the butter until tender, without browning.
2. Add the potatoes, orange zest and white wine, and boil down until the wine has virtually disappeared.
3. Sprinkle over the flour and stir for a few seconds, so it is evenly distributed.
4. Gradually stir in the stock, to make the sauce.
5. Season with salt and pepper.
6. Stir in the chicken.
7. Cover and leave to simmer away quietly for 10 minutes or so.
8. Stir occasionally, then uncover for another five minutes, until sauce has thickened.
9. Stir in the cream and cook for a final three minutes.
10. Meanwhile, cook the asparagus lightly in salted water, until tender, but not floppy.
11. Drain.
12. Stir the asparagus in with the chicken and potatoes.
13. Taste and adjust the seasoning.
14. Spoon the whole lot onto a 1 – 1.5 litre/1¾ – 2½ pint pie dish and leave to cool.
15. Preheat the oven to 200C/425F/Gas 7.
16. Roll the pastry out thinly on a floured board.
17. Cut out a couple of long strips, about 1cm/½in wide.
18. Brush the edge of the pie dish with the beaten egg.
19. Lay the strips on the edges, curving to fit, and cutting so that they go all the way round, but don’t overlap.
20. Brush with egg wash, then lay the remaining pastry over the top.
21. Trim off excess, and press the pastry down all around the edge to seal.
22. Use the trimmings to make decorative leaves, or flowers or whatever takes your fancy, and then glue them in place with the beaten egg.
23. Make a hole in the centre so that steam can escape
24. Chill the pie in the fridge for 30 minutes, then brush with beaten egg and place in the oven.
25. After 10 – 15 minutes, when the pie is golden brown, reduce the heat to 190C/375F/Gas 5 and continue cooking for a further 20-25 minutes.
26. Serve hot.

Ingredients
1 onion, very finely chopped or grated
1 free-range egg, beaten
450g (16oz) minced lamb, extra lean
1 stick celery, very finely chopped
1 tbsp tomato paste
2 tsp dried mixed herbs
2 tbsp Worcestershire sauce
50g (1¾ oz) fresh breadcrumbs

This is a Grub Club recipe.

Method
1. Place all the ingredients in a large mixing bowl and mix thoroughly with your hands until well combined.
2. Divide the mixture into eight and form each portion into a ball. Using your hands, press the mixture together firmly. Turn each ball onto a lightly floured surface and press down with the palm of your hand to form burgers.
3. Grill or barbecue for 5-8 minutes on each side or until cooked through. Serve with whole meal bread rolls and salad.

Ingredients
3×125-150g/4½-5¼ oz chicken breast fillets, skinless
1 tbsp corn flour
¼ tsp Chinese five-spice powder
4 tbsp vegetable oil
125g (4½ oz) cashew nuts, un-roasted and unsalted
2 medium carrots, halved and cut into strips
4 spring onions, sliced diagonally
1 medium courgette, halved and cut into strips
125g (4½ oz) sugarsnap peas
1 ripe medium mango, stone removed, quartered, peeled and thinly sliced
1 tbsp dry sherry
2 tbsp dark soy sauce
whole meal rice or Chinese noodles, to serve

Method
1. Cut each chicken breast in half lengthways, slice thinly and place in a bowl. Mix together the corn flour and Chinese five-spice powder. Sprinkle over the chicken and toss well together.
2. Heat 2 tbsp of the vegetable oil in a wok and stir fry the chicken pieces for 3-5 minutes until cooked and lightly browned. Remove from the pan and keep warm.
3. Add the remaining oil to the pan and quickly stir fry the cashew nuts until lightly browned. Add the carrots, spring onions and courgette and cook, stirring, for 3-4 minutes. Stir in the sugar-snap peas and mango slices and cook for a further 1-2 minutes.
4. Return the chicken pieces to the pan and add the dry sherry and soy sauce. Stir fry for 3-4 minutes, then serve immediately with boiled rice or Chinese noodles.

Ingredients
450g/1lb medium new potatoes
a few tbsp olive oil
salt and freshly ground black pepper
optional fresh herbs, such as thyme/oregano/rosemary, chopped

Method
1. Preheat the oven to 200C/400F/Gas 6.
2. Place the potatoes into a glass dish, cover with cling film and pierce with a fork. Place into the microwave on a medium heat or until almost tender.
3. Cut the potatoes lengthwise into wedges and place into a roasting tin. Drizzle with the olive oil and season. Add the herbs if you like.
4. Place in the oven for about 30 minutes or until golden-brown.
5. Drain on absorbent kitchen paper and serve.

Ok, I hear you laughing now, but these are Gluten free puds.

You now no longer need to forgo those delicious Yorkshire puds – here use rice and tapioca flour with great success. For a twist, add a few thyme leaves, a blob of Dijon mustard or a few olives.

Ingredients
50g/2oz rice flour
50g/2oz tapioca flour
pinch of salt
2 eggs, preferably free-range
300ml/½ pint milk
10g/½oz butter, melted
olive oil or pure beef dripping (unless for vegetarians), for greasing tins
You will also need
deep bun tin

Method
1. Preheat the oven to 230C/450F/Gas 8.
2. Sift the rice flour and tapioca flour into a large bowl. Add the salt. Make a well in the centre and drop in the eggs. Using a small whisk or wooden spoon, stir continuously, gradually drawing in flour from the sides, adding half the milk in a steady stream at the same time. When all the flour has been mixed in, whisk in the remainder of the milk and the cool melted butter. Allow to stand for one hour.
3. Grease a hot deep bun tin with olive oil or beef dripping and fill up to half to two thirds with the batter. Bake in the oven for about 20 minutes. Remove from the tins and serve warm.

Ingredients
For the dough
½ tbsp dried yeast
pinch salt
pinch caster sugar
200g/7oz wholemeal flour
drizzle olive oil, plus extra for greasing
150ml/5fl oz lukewarm water
For the tomato sauce
1 medium onion, finely chopped
2 garlic cloves, crushed
1 tsp dried oregano
400g/14oz can chopped tomatoes
2 tbsp tomato purée
freshly ground black pepper

Method
1. To make the pizza dough, place the yeast, salt, sugar and flour in a large bowl and mix together well.
2. Mix the olive oil with the water in a jug, then gradually add to the dry ingredients, beating and mixing all the time to create a thick dough.
3. Knead it with floured hands, until the mixture is smooth and elastic. This will take about ten minutes.
4. Lightly grease a large bowl with olive oil and place the dough in the bowl. Cover with a tea towel and place somewhere warm (not hot) for about 30 minutes.
5. Knock back the risen dough, by gently punching it back into the bowl, and leave to prove for another 30 minutes.
6. For the tomato sauce, place all of the ingredients into a food processor and blend until smooth.
6. Preheat the oven to 220C/425F/Gas 7.
7. Roll out the pizza dough onto a clean, floured surface to about ½cm/¼in thick.
8. Add the tomato sauce and spread out thinly and evenly across the dough.
9. Add your topping from the choices below then place into the oven and bake for 8-10 minutes, until golden brown.Mediterranean
4 slices parma ham
25g/1oz low-fat mozzarella cheese
50g/2oz sun-dried tomatoes
small handful fresh basil leaves
8 black olives
sprinkle parmesan cheese.
Seafood
handful prawns, cooked and peeled
½ can tuna, flaked
4 anchovy fillets
1 tsp capers
8 black olives
pinch dried chilli flakes
25g/1oz low-fat mozzarella cheese

Suggestions for pizza toppings50g/2oz spinach, steamed
pinch fresh grated nutmeg
1 tsp dried oregano
25g/1oz low-fat mozzarella cheese, broken up
sprinkle grated parmesan cheese
1 free-range egg, broken into the centre of the pizza
Hot and spicy
100g/3½oz chicken breast, cooked and thinly sliced
pinch cajun pepper
red onion, thinly sliced
2 jalapeno peppers, chopped
25g/1oz low-fat mozzarella cheese
1 tsp dried oregano
Vegetarian special
4 mushrooms, thinly sliced
½ green pepper, thinly sliced
½ red onion, thinly sliced
25g/1oz low-fat mozzarella cheese, broken up.

Florentina

Classic oriental ingredients – ginger, salad onions and soy sauce add a delicious flavor to simple steamed scallops – a great dinner party starter.

Ingredients
16 scallops in the shell
1 tsp finely chopped fresh root ginger
120ml/4fl oz sesame oil
2 tbsp soy sauce
1 tbsp fresh coriander chopped
3 salad onions, finely sliced

Method
1. Fill the base of a steamer with water and bring to the boil.
2. Sprinkle the scallops with the ginger. Place in the steamer and steam for about 4 minutes until only just set.
3. Put the sesame oil and soy sauce in a small pan and warm through.
4. Arrange the scallops on four plates and pour over the sesame oil and soy sauce. Sprinkle on the coriander and sliced salad onions then serve.