On the pulse...

Although at least one can of baked beans is likely sat in most of our cupboards, that is often where the relationship many people have with pulses ends. It's a shame, as making use of peas, beans and lentils can open up a whole host of possibilities. Unlike most other veg, they're packed full of protein, so can be used as an alternative to any animal products at a meal. Pulses work well in soups, stews, curries, chillis, bolognese, potato topped pies - just think of any dish where you have meat in a sauce and substitute with pulses. If the thought of not having any meat in a meal is a bit daunting, try starting off by replacing half of the meat in a dish with pulses - not only will you cut down on your fat intake and fill up on fibre, but you'll save yourself a packet too.

Aside from garden peas, broad and green beans, can you name some pulses? Most of us will be familiar with kidney beans, maybe chick peas and butter beans. However, on the bean score, haricot, borlotti, cannellini, adzuki, pinto and black-eyed varieties are all readily available in supermarkets; health food stores and delis are also a good bet.

Canned pulses are increasingly popular, as they don't require pre-soaking and cook very quickly, though are not quite so economical and are more heavily packaged. Whether you decide to use canned or dried pulses, they're certainly a must for any store cupboard.

If you've got a favourite meal that involves pulses, please share them here!

In the spotlight - Star fruit

Time for something a little different? If like me you've never bought a start fruit, chances are if you have eaten some it will have been a slice on the side of a dessert along with a kumquat and squirt of cream. Having read this article, I doubt you're suddenly going to add star fruit to your weekly shopping list, but if you're throwing a dinner party, you might like to use one as a finishing touch to your sweet, add it to a fruit salad, use as a salad garnish or in chutneys.

• Also known as Carambola, star fruit are originally from South-East Asia and are so called because when they are sliced, a 5 pointed star is clearly visible.
• Weight for weight they provide a useful source of Vitamin C, but in the quantities they tend to be eaten, are unlikely to contribute much to your daily intake.
• Unfortunately they need to be avoided by people with kidney failure, as eating star fruit is thought to lead to accumulation of a toxin, which causes irreversible damage. They are also best avoided by people taking statins to lower their cholesterol, as eating star fruits while taking this medication can alter how the body processes it.

A resolution...

With New Year only a matter of days away, you might be starting to think about what you want to achieve over the next year. Often we think about the bigger things such as getting a new job, improving our fitness or going on that holiday we've always dreamed of, but what about something small? I doubt you'd consider fruit or veg in relation to this topic, but a resolution involving them might just set you on the road to better health, a new skill or hobby. Not convinced? In that case, glance over these ideas.

• Aim towards your 5 A Day. If you're currently way off the mark, perhaps start by including just one extra portion each day. Once you're into the swing of things, you can up it by another portion.
• Cook a new dish each week, where veg is the main focus. So easy to sneak an extra portion or two in this way. 
• Always have a standby of frozen or tinned fruit and veg in, then there never can be an excuse of having run out for not including them with a meal. Always try to choose fruit tinned in juice and veg tinned without added salt.
• Start making your own soups - you'll save yourself money, can pack more veg in and have control over the added salt, fat and sugar.
• Include different fruit and veg in your diet. We're all guilty at times of getting into a food rut and adding different fruit and veg to your meals can help you get out of it. Not only will it give you more variety at your meals, but will enhance the range of nutrients you receive.
• Decide what is important to you. Find out more about food miles, organic produce, supporting fair trade or local producers, then apply this to your fruit and veg choices.
• Start to grow some fruit and veg of your own. Even if you don't have much outdoor space, a number can easily be grown in pots, so why not give potatoes, carrots, strawberries or cherry tomatoes a go on your patio? No outdoor space? Start with herbs on your windowsill - they'll make a lovely addition to soups and other veg based dishes.
• For anyone who has been bitten by the grow-your-own bug, but is running out of space in their own garden, why not contact your local council about the availability of allotments nearby?
• If home grown isn't an option, consider using a fruit and veg box scheme; as we've said previously this is a great way to eat seasonally and support local producers.
• Start to compost your fruit and veg waste, and within the year you'll be adding back the goodness to your own garden.

Ten suggestions to get you thinking, perhaps you have another idea you'd like to add to the list?

Using up your Christmas leftovers

Christmas Day may only have been a couple of days ago, but chances are those sprouts, red cabbage or parsnips will still be sitting in your veg basket in another few days and starting to look a bit sorry for themselves. The same goes for that box of dates or the remaining half of your honeydew melon. The solution? Time to get creative!

Don't feel that you have to stick with any rules about which veg or fruit goes with which dish. The only limit is your imagination. Try these few ideas to get you started.

• While roasting is the traditional way to serve parsnips, they are lovely in a soup with ginger, can be mashed with potato or other root veg as an accompaniment or topping for a pie, or why not make parsnip crisps?
• Red cabbage can really be used in any dishes that their white or green cousins are, so for coleslaw, stir-fries, colcannon or stuffed cabbage parcels, add a splash of colour.
• Similarly, sprouts can just be treated like mini cabbages. Experiment by adding various herbs and spices to off-set their slightly bitter taste.
• Carrots are easy to use up, as they lend themselves so well to soups, stews, curries, spag bol, chilli or again add them to a root mash.
• Cauliflower and broccoli are always a favourite in a cheese sauce, but chopped up small they make a nice addition to salads, stir-fries, fish pies or can be served with dips.
• Dates, or other larger dried fruit for that matter, can be halved and stuffed with a small amount of marzipan to make a festive sweet. Or why not chop them and add to muesli, cereal, stewed fruit, yoghurt, cake mixture or allow them to soak up a good slosh of brandy and serve them as a pudding with a scoop of ice cream?
• Melon balls can be frozen then used as ice cubes for cocktails or soft drinks. Chilled melon soup can also make a refreshing change for a starter.
• Juice the remaining satsumas and use this to stew cranberries, to compliment carrots in a soup or freeze in an ice cube tray to add to the Buck's Fizz at New Year.
• Fruit salad might have seemed such a good idea, but with the option of Christmas pudding, chocolate log and cheesecake, it was over-shadowed. Whizz up your remaining fruit salad to make a smoothie - add extra juice to thin it or a banana if thickening is required. Adding some yoghurt and oats to this smoothie makes for a very filling breakfast - just what you need when you've got a day of shopping at the sales ahead of you!

Yes, there are still the courgettes, cherry tomatoes and the lonely pomegranate left, but I'll leave you to think about what you can create with those!

In the spotlight - Cranberries

Think of the trimmings you might have with your Christmas dinner and cranberry sauce might spring to mind. However, there is more to cranberries than an accompaniment to turkey!

• A native fruit to North America; apparently if you lined all the cranberries up that are grown in the USA each year, they would stretch from East to West coast more than 500 times. That's a lot of cranberries!
• Although we usually think of cranberries growing in water, this is a bit of a misconception. They are grown in beds made from layers of sand, peat, gravel and clay, which are regularly irrigated. Undamaged, the vines can grow indefinitely - some vines today are over 150 years old.
• Cranberries are very rich in Vitamin C and sailors from the USA and Canada used to take them to eat on long voyages to prevent scurvy.
• Drinking cranberry juice regularly has been suggested to prevent urinary tract infections, possibly by a component of cranberries preventing bacteria from adhering to the cells of the urinary tract. However, there is currently not sufficient scientific evidence to confirm this.
• Cranberries have a bitter taste - the Pequot Indians named them ibimi, meaning bitter berry - so usually are sold in a form where sugar or sweetener has been added to them; only 5% of the cranberries grown are sold in their fresh state.
• Try adding dried cranberries to cereal, muesli, flapjacks, biscuits and cakes. Be careful if you choose to snack on dried cranberries, as they are loaded with sugar.

Parmesan and cranberry scones

• Rub in 200g (7oz) self raising flour, 2tsp baking powder, 50g (1.75oz) sugar, 50g (1.75oz) margarine and 50g (1.75oz) parmesan, until it resembles breadcrumbs.
• Add 110g (4oz) dried cranberries and up to 125ml (4.5fl oz) milk to the mix to form a firm dough.
• Roll out on a floured board to 1cm (0.5inch) thick and use a 5cm cutter to form rounds.
• Cook in a pre-heated oven (200 degrees C/gas mark 6) for up to 15mins or until golden brown.
• Allow to cool, then enjoy with a thin spread of light cream cheese.

Puddings - a fruity addition

Who doesn't like puddings? Whether you have a soft spot for chocolate, ice cream, sponges or pastry, incorporating some fruit into a dessert, while not necessarily making it into a low fat or sugar option, can certainly dilute the calories and add a boost of fibre and vitamins.

When we think of fruit based puddings, odds are apple crumble or pie will be top of most people's list. However, don't just limit these to apple - rhubarb, gooseberries, mixed berries, plums, apricots, pears and peaches (whether fruit is fresh, frozen or tinned) can all work well. Having a deep layer of fruit, adding oats to a crumble, limiting added sugar and keeping pastry to the top of a fruit pie can all make these puddings a healthier option.

If we only eat trifle at one time of year, it's likely to be at Christmas and by all means if you want to enjoy the cream and cake, I'm not going to stop you. However, if you are looking for a lighter option, try the following

• Use a generous helping of tinned fruit (preferably in juice) to replace the sponge
• Make up a sugar free jelly - you could use the juice from the tinned fruit to replace some of the cold water if you wish
• Make custard using skimmed milk and sweetener
• Replace the cream with Quark (a fat free soft cheese), stirring through a couple of teaspoons of sweetener and a few drops of vanilla essence for a sweeter flavour

Brownies seem to be very popular at the moment. Why not replace the chunks of chocolate or nuts in recipes with fresh or frozen raspberries or cherries?

Fruit also makes a nice addition to ice cream sundaes. Banana Split and Knickerboker Glory wouldn't be the same without the banana or fruit cocktail would they? Make fruit the main part and try different combinations depending on which flavour ice cream you use - try teaming chocolate and pear, toffee with banana, raspberry ripple with berries, vanilla with peaches.

It's certainly the weather for warm puddings; think syrup sponge and custard. But what about making a pineapple upside down cake, a sponge packed with various dried fruits or top any stewed fruit with a layer of sponge mixture?

Fruit really can be added to any pudding, have fun experimenting!

In the spotlight - Mushrooms

If you thought mushrooms were just something you had as part of a cooked breakfast or added to a casserole once they were past their best, think again! Mushrooms can be added to so many meals and are very good at absorbing flavours, they're perfect for bulking out spiced dishes such as curries and chilli, but really can be used in anything that is served in a sauce.

Some mushroom trivia for you to chew over:

•  Unlike other veg, mushrooms have no leaves, roots or seeds and don't need light to grow. When it comes to their classification, they aren't a plant, but a fungus.
• France was the first country to cultivate mushrooms in the 17th century.
• Although we may only be used to seeing a handful of varieties in the supermarket, there are actually over 38, 000 varieties, though only 300 are edible and less than a dozen are cultivated.
• A useful source of protein - think of Quorn - fibre, B vitamins and potassium, mushrooms are rich in nutrients whilst being a very low calorie choice due to their high water content.
• Interestingly they are the only natural plant source of Vitamin D, though you'd still struggle to meet your daily requirements, as 100g serving of button mushrooms will only provide 4% of this.

Mushrooms make a nice addition to salads, stir-fries and pizzas, or why not thread them with other veg on skewers or serve a portobello mushroom as the filling for a veggie burger?

If that's not enough, why not try the following recipes:

Cajun mushrooms

• Make a marinade from 50ml Balsamic vinegar, the juice of half a lime, 1tsp Cajun seasoning, 0.5tsp ground black pepper and 1tsp oil.
• Toss 400g (16oz) mushrooms into the marinade and cook on a non-stick baking sheet under a medium grill for 3-4 minutes, turning half way through cooking.
• Serve as a starter or side dish.

Quick mushroom risotto

• Chop 200g (7oz) mushrooms and 1 small onion and add to a bowl with 2tbsp oil, stirring to coat and then microwave for 5 mins on full power.
• Add 200g (7oz) risotto rice to the bowl and cook for a further 2.5mins.
• Add 600ml veg stock and mix well before cooking for another 15mins, stirring 3 or 4 times during cooking.
• Season with black pepper and serve with a green salad.

No substitute for the real thing

Taking a vitamin and mineral supplement means I don't need to worry about eating enough fruit and veg, right? Unfortunately that's a bit of a misconception. Whilst a multivitamin and multimineral supplement might benefit people whose appetite is poor or who are unable to eat a varied diet, acting as a safety net whilst their dietary intake is sub-optimal, it's not recommended to see supplements as a long-term alternative to a balanced diet.

But why might that be, as we're told to eat fruit and veg for their vitamin and mineral content?

• Fruit and veg contain a wide range of nutrients above and beyond vitamins and minerals. Many are high in fibre, necessary for good digestive health. Pulses are an important source of plant-based protein. Fruit and veg are also packed with what we term "phytonutrients" - nutrients derived from plants which are thought to promote good health - examples of which include carotenoids (you've probably heard of lycopene, abundant in tomatoes, which is linked to a reduced risk of prostate cancer), polyphenols (berries are particularly rich in these) and lignans (plant oestrogens linked with a reduced risk of breast cancer and osteoporosis). Whilst specialist supplements exist that might contain certain phytonutrients, the best way to ensure you're getting a good range of these is to eat a wide variety of different coloured fruits and veg - it is the phytonutrients that are responsible for their different shades.
• Populations who consume more fruit and veg have lower rates of heart disease and cancer. However, when studies have been carried out providing subjects with vitamin supplements, the same trend has not been seen. This is strong evidence for the benefits that fruit and veg as a whole provide and not their individual components taken in isolation. There may still be beneficial plant components yet to be discovered.
• It's hard to over-dose on vitamins by eating plenty of fruit and veg, but it's not difficult if you are taking supplements that contain mega-doses (often tens of times the body's daily requirement). Whilst Vitamin C, E and Beta-carotene had been postulated to be beneficial antioxidants at low doses, above a certain threshold they have been linked with adverse health outcomes. In any case, high doses of Vitamin C and the Bs is very literally money down the drain, as they body is unable to store these water-soluble vitamins which are merely excreted.

On a practical note bulking up dishes with fruit and veg is a good way to fill yourself up and help out your purse, as a general rule veg tends to be cheaper than the animal protein component of many meals.

So rather than popping a daily pill, get that banana chopped into your cereal, add that tomato to your sandwich, have that apple when you get home from work and pack your casseroles full of veg. It's not really that difficult, is it?

Fruit and veg boxes - what are they all about?

You might have read about them or indeed know someone who has a fruit and veg box delivered to their home; there's no doubt that they are becoming more popular. So why might you want to take part too?

• The contents are usually locally grown, so it allows you to support local farmers, helping them earn a fairer price for their produce.
• It helps you to eat seasonally (see the item from October on the benefits of eating seasonally).
• They will often be organic, but if this is something that is particularly important to you, make sure that you double check on this before you sign up to a scheme.
• It keeps things interesting, as you'll never quite know what you'll get in your box each week - though it is often possible to check in advance from a company's website if this will help you plan your meals for the week.
• You're encouraged to be creative in your cooking, as it won't be the same handful of fruit and veg each week. Some boxes are accompanied with suggested recipes for those items included, but cook books, cuttings from magazines and the millions of internet sites dedicated to cooking will prove invaluable.

But aren't fruit and veg boxes expensive? Not necessarily, as you can save money in a number of ways:

• You are cutting out the middleman if buying directly from the grower.
• If you can avoid going to the supermarket, there's a saving on fuel or transport costs and it also prevents those impulse buys that you would have likely made while there.
• Cooking from scratch, which buying fresh produce encourages you to do, is also cheaper than buying ready prepared foods.

If you're starting to consider the idea, some things that you might want to think about include:

• Which size box will suit your needs best?
• Do you want to get a weekly or fortnightly delivery?
• Are food miles and supporting local growers close to your heart? If so a local rather than a national scheme will be your best choice.
• Are there any fruit or veg you don't want to receive? If so, let them know!
• Think about where you'll be storing the produce to prevent any wastage from items that have past their best. And where can it be left if you're not home to accept a delivery?
• Finding out how to prepare and cook your veg. A step by step guide on how to tackle a butternut squash may not be provided, so do your homework!

For those of you living in the Teesside, North Yorkshire or Durham area, you might want to investigate these local box schemes:

• The Fruit Cellar - Eastbourne Road, Middlesbrough.
• http://www.fruitcellar.co.uk/
• Boxes from £7.99

•  The Organic Farm - Low Leases Farm, Low Street, Leeming Bar
• http://www.theorganicfarm.co.uk/
• Boxes from £7.50

•  New Close Farm Shop - Witton Road, Sacriston, Durham
• http://www.newclosefarmshop.co.uk/
• Boxes from £10

In the spotlight - Satsumas

With Christmas not that far away now, I thought it was time satsumas got a mention. Along with other citrus fruits, these have been associated with Christmas since they were given as a gift - fresh fruits other than those grown in the UK were once a real treat and satsumas were only available towards the end of the year. Although fruits from all over the world are now readily available, the association has stuck and citrus fruits often feature in festive recipes.

So what do satsumas have to offer?

• Packed with Vitamin C, a single satsuma can provide your daily requirement for this vitamin.
• "Mammoth" is the official term for the biggest satsumas. The larger they are, the sweeter they taste - something to particularly remember if you're offering them to your children
• Segments make a nice addition to a salad or why not add them to an orange, lemon or lime jelly?
• Combine the juice of some satsumas with a whole blended banana and a handul of strawberries and hey presto, you've got a delicious smoothie.
• If we get enough snow to build a snow man, a satsuma can rival a carrot for his nose! Just think back to Raymond Briggs' "The Snowman".

Chocolate satsuma cake

•  Put approx 400g peeled satsumas whole into a pan of boiling water and cook until soft (may take up to 2hrs). Once cool quarter and remove any pips, before blending in a food processor.
• Preheat oven to 180 degrees C (gas mark 4) and line a 20cm circular tin.
• Add 6 eggs, 1tsp baking powder, 0.5tsp bicarbonate of soda, 200g ground almonds, 150g sugar and 50g cocoa powder to the orange mix in the food processor. Blend until it looks like cake mixture.
• Pour into the cake tin and cook for an hour or until a skewer comes out clean - in some ovens it may only take 45mins.

Veg in December

Many of the veg that were in season in October and November remain in season this month too, so there's still plenty of opportunity to get your hands on carrots, cabbage, kale, cauliflower, leeks and potatoes. Another veg that is still seasonal are Brussel sprouts. No one likes soggy sprouts, but cooked right and combined with other tasty ingredients, there's no need to just keep them just for Christmas Day; make them part of your weekly meals.

Winter mash (serves 2)
Whatever you're cooking, this side dish will compliment it nicely and provide 2 of your 5 A Day.

• Peel and chop 2 parsnips and 2 medium-sized potatoes into small chunks. Cook in boiling water for 10mins.
• Shred 2 handfuls of sprouts, add to the pan and cook for a further 3 minutes.
• Drain the veg and mash with a splash of milk and 1tbsp wholegrain mustard.

In the spotlight - Sweet corn

When you hear the word sweet corn, what do you think of? The green giant, corn on the cob, tuna and sweet corn sandwiches perhaps? The following might add to your thoughts:

• Sweet corn certainly has a very long history - it is thought to have been domesticated around 8000BC in Mexico - though was only brought to Europe by Columbus.
• Although we're familiar with the yellow colour of sweet corn, it actually comes in red, blue, black and multi-coloured varieties!
• A good source of Vitamin C and the B's, as well as Beta-carotene and fibre, sweet corn also provides some protein, so is a useful veg to add to a meal that contains no animal produce.
• Don't just think of sweet corn as an accompanying veg, throw it into whatever you are making - stews, pasta sauces, pizza, curries, soups, salads, anything goes!
• Popcorn, cornflour and corn syrup; yes, they're all made from sweet corn. It is used in the production of ethanol for fuel and is also an ingredient in the manufacture of toothpaste, shoe polish and glue; very versatile!

Ocean pie (serves 4)

• Peel and chop 700g (1.5lb) of potatoes into 1" chunks. Boil for 8 mins or until tender. Preheat the oven to 190 degrees C (gas mark 5).
• In the meantime, cut 400g (14oz) white fish and 300g (11oz) salmon (both skinless) into 1" chunks and place in the base of a greased oven-proof dish.
• Drain a 350g tin of sweet corn and scatter over the fish.
• Drain the potatoes and roughly mash with a little milk.
• To make the sauce, measure out 400ml (13fl oz) of milk and add a little of this to 4 rounded tsp of cornflour to make a paste. Simmer the remaining milk till it is just about to boil, then add to the paste, stirring until it thicken. Season with black pepper and parsley.
• Spoon the sauce over the fish and sweet corn mix, add the potatoes and cover with the remaining sauce.
• Bake for 35 mins, then serve with green veg - green beans, peas and broccoli are always a nice combination.

Sweet corn chowder (serves 1 hungry person)

• Chop 1 small onion and fry with 1tbsp of oil for 2 minutes.
• Add  a small courgette cut into cubes and 1 small tin of sweetcorn; fry for a further 3 minutes.
• Make up 200ml (7fl oz) veg stock with 1 stock cube and add to the pan, simmering for up to 10mins or until the veg is tender.
• Season with black pepper and add 50ml (2fl oz) milk; bring back to the simmer and serve with bread of your choice.

Food miles - not such a clear-cut issue

It's stiry fry for tea tonight and you stop by the supermarket on your way home to pick up your ingredients - a pack of mange tout, baby sweetcorn, beansprouts and pak choi. However, when you get home and happen to glance at where these veg have actually come from, not one was grown in Europe.

The term food miles is one which is increasingly heard and refers to how far an item has travelled from production to the consumer. You've only just got to grips with reading the nutritional content on labels and now you're being asked to consider where it's come from too. So why is this an important issue?

Possible concerns relating to food miles include

• The energy used to transport them thousands of miles across the globe and the associated carbon emissions.
• With time the vitamin content of fruit and veg can deteriorate, so by the time they reach you they aren't as nutritious as when they were first picked.
• Not supporting British producers - why buy plums from South Africa or Chile in September when you can have home-grown?

However, before you swear to never buy anything produced outside our shores again, consider this

• The energy cost of producing and transporting tomatoes from Spain is actually less than those produced in the UK. How? The climate in Spain means far less additional energy is needed in their production. So buying British won't necessarily mean it is more environmentally friendly.
• Driving ten miles further each week to a farm for their potatoes rather than buying those from your local supermarket, is likely to generate far more carbon emissions.
• Farmers in less economically developed countries are often reliant on exporting their produce, so without our demand for more exotic fruit and veg, their livelihood would suffer.

So like many issues, food miles isn't black and white. There might be some produce you decide to buy that was produced locally and others you are happy to buy from further afield.

Veg in November - week 4

Perhaps red cabbage is associated more with being pickled and sold in jars, but now is the perfect time to include this veg as part of your meals. It’s actually been in season since August, but this is the last month of its reign – funny then that if it is cooked up, it is usually at Christmas when it is no longer seasonal.

Cabbage is not always that appealing served up on the side of a plate, but can certainly be part of some lovely accompanying side dishes. Why not give the following recipe a go and you may well be converted to the joys of red cabbage.

Red cabbage and apple medley

Goes nicely with poultry, game, pork or vegetarian dishes.

• Remove the tough outer leaves, stalk and hard centre of a red cabbage, then shred the leaves.

•  Chop 450g (1lb) cooking apples and 450g (1lb) onions. To this add 1 tbsp soft brown sugar and 0.25tsp ground cinnamon, 0.25tsp ground cloves and 0.25tsp ground nutmeg (though 3 x 0.25tsp mixed spice will do just as well).

• Place a layer of cabbage seasoned with black pepper in the bottom of a large oven-proof dish. On top of this place a layer of the apple, onion and spice mix. Continue with alternate layers till it is all used up.

• Pour over 3tbsp wine vinegar and place a few small dots of margarine on the top.

• Cover with a lid and cook in the oven at 150 degrees C (gas mark 2) for 2-2.5hrs, stirring a couple of times part way through cooking.

In the spotlight - pears

Here are some pear facts to ponder on:

•  They are closely related to apples. However, while the majority of us like our apples crisp, there seems to be a division when it comes to pears - those of us who like them softer and the other camp who like them with a bite. Which side do you fall into?
• High in fibre and a good source of Vitamin C and potassium, as well as containing useful amounts of Carotenes (converted to Vitamin A by the body) and B Vitamins.
• Some fruits can trigger an allergenic response, but pears are one of the least allergenic fruits, so are a safe bet for most people.
• Anything that you do to an apple you can do to a pear, so don't just limit yourself to them as a snack. Poach, grill or bake them for a tasty dessert with natural yoghurt or fromage frais. Or why not slice and serve as part of a salad?
• Pears once they have gone too soft, can be used as thickening agents for soups, sauces and stews; they make an excellent alternative to cornflour.

Indulgent chocolate pear pudding (serves 6 to 8)

• Preheat oven to 200 degrees C (gas mark 6).
• Drain 2 x 400g tins of pears in juice and place in the base of a greased oven-proof dish.
• Blend 125g (4.5oz) plain flour, 125g (4.5oz) sugar, 150g (5oz) soft margarine, 2 eggs, 25g cocoa powder, 2tsp vanilla essence, 1tsp baking powder and 0.25tsp bicarbonate of soda to form a batter.
• Pour the mixture over the pears and bake for 30mins.
• Leave to cool for 5-10mins and serve with custard or ice cream.

  
Pear and walnut salad

• Peal, core and slice 2 ripe pears. Add a little lemon juice to prevent them browning.
• Make a dressing by adding 4tbsp walnut oil, 1tbsp white vinegar and 1tsp mustard added to a shaker.
• Arrange salad leaves, sliced cucumber and celery on a plate and scatter a handful of walnuts.
• Dress the salad and add Parmesan shavings to finish.

Veg in November - part 3

When was the last time you used leeks in your cooking? Can't remember? Sounds about right, as they aren't one of the veg that springs to mind when you make up your shopping list. If they're lucky we'll add them to a soup or stew. However, now is the perfect time to start using leeks more often, as they are in season in the Autumn and Winter. Try the recipes below to get you started.


Fish-and-leek-cakes
This will make approximately enough for 4 people, but any extra can be frozen

• Peel and chop 1Kg (2.2lbs) of old potatoes and boil for 10 minutes; then add 1 large leek thinly sliced and cook for 5 minutes or until tender.
• In the meantime add 400g white fish (coley and pollock are cheaper alternatives to cod and haddock) to a pan and cover with 300ml (0.5pints) of milk. Cook for 5 minutes or until the fish starts to flake.
• Drain the potato and leeks, then mash together. To this add 75g (2.5oz) thawed peas and 2tsp ground parsley.
• Drain the fish, removing any skin and bones. Once flaked, stir through the potato, leek and pea mix. After cooling, form 8 rounds with this mixture.
• Dust each round with a little flour, then dip into a beaten egg, followed by breadcrumbs (75g/2.5oz should be sufficient for all 8) until fully coated.
• Cook under a grill for 4 minutes on each side.
• Serve with a salad or extra veg; a good dollop of ketchup is optional!

"Where's the potato?" leek soup
Enough for 4, this will keep in the fridge for a day or two. The lentils give this soup a boost of protein and fibre; replace with any other peas or beans you enjoy.

• Chop 1 large leek, 1 onion, half a small green cabbage and 1 small head of broccoli, then add to stock made with 2 vegetable stock cubes - add additional water to cover and simmer for 20 minutes.
• Add 1tsp chilli powder and ground black pepper for a little kick.
• Drain and wash a 400g tin of lentils, before adding to the pan. Simmer for a further 10 minutes.
• Serve with a bread bun for a filling meal.

In the spotlight - Broccoli

You'll be no stranger to broccoli and a lot of us will have it at some point each week, but here are a few things that you might not have known about it:

• It is thought that broccoli may have been developed in Italy from a cabbage plant, though little is known about its early days.
• The name comes from the Italian word for branch or arm - understandable when it looks so much like a tree.
  
• Packed with Vitamin C, Folate, Beta-carotene, Potassium and fibre, along with smaller amounts of Calcium and Iron, broccoli is a great choice of veg to serve up on your plate.
• It also contains a substance called Sulforaphane, which is linked with a reduced risk of cancer.
• Broccoli along with other Cruciferous veg (cabbage, sprouts, kale, turnip, cauliflower, to name a few) has a bitter taste to some people. If this applies to you, you can blame your genes, as it is thought to be down to a slight variation in a gene coding for a taste receptor.
• It can be grown all year round in the UK, with purple-sprouting varieties enjoying the colder temperatures we experience over the Winter.
• While broccoli can be served with any hot meal you fancy, why not add it to stir-fries, curries or salads? You can even serve small florets (raw or lightly cooked) with a dip such as salsa or humous.

Salmon and broccoli bake
There's something about broccoli, which makes it go nicely with fish. Try this for a quick mid-week meal - it serves 4.

• Add 250g (9oz) pasta to boiling water and cook for 6 minutes. Then add a head of broccoli cut into florets and cook for a further 4 minutes. Drain.
• While that is cooking a white sauce can be made. Measure 600ml (1pint) milk  and add the majority to a pan to boil, but keep a small amount back. To the remainder add 2tbsp cornflour, 2tsp mixed green herbs and black pepper to taste, mixing to form a paste. Add the boiling milk to this and stir, returning to the heat to thicken.
• Open, wash and drain a 400g can of salmon, removing the skin and if desired the bones (though these can be mashed to add a great source of Calcium).
• Add the pasta, broccoli, sauce and salmon to a large oven-proof dish, and lightly mix. Sprinkle 30g (1oz) grated cheese over the top and bake in an oven at 180 degrees C (gas mark 4) for 15 minutes.
• Serve with salad.

Warm broccoli salad
It may no longer be typical salad weather, but that's no excuse to avoid the green-stuff till next Summer. Give this recipe for a warm salad a go.

• Chop a head of broccoli into florets and a yellow or orange pepper into strips. Cook in simmering water for 4 minutes, then drain.
• Chop 2 tomatoes.
• Open a small can of mixed bean salad, drain and wash.
• Mix all the ingredients together and dress with Balsamic vinegar.
• Serve with crusty granary bread or a baked potato.

Veg in November - part 2

Kale is sadly one of those veg that is over-looked. When choosing green leafy veg to serve with meals, we tend to gravitate towards Spring Greens and Savoy cabbage. It's a shame, as kale is equally tasty and packed full of vitamins (though be careful if you're on warfarin that you don't have too much, as it's particularly high in Vitamin K).

A new twist on an old favourite
If you're keen to give kale a go, why not try it in a stir-fry? Cooking for only a short time limits loss of vitamins and only a minimal amount of oil is needed, making stir-frying a healthy option.

• Shred 350g (12oz) kale leaves; Halve, de-seed and slice 1 yellow pepper; slice 1 red onion.
• To make a sauce, mix 1tsp soy sauce, with 1tbsp chilli sauce, 3tbsp water, 1tsp lemon juice and 0.25tsp ground ginger.
• Heat 1tbsp vegetable oil in a wok or large frying pan and once hot, add the veg. Stir-fry for 3-4 minutes.
• Add the sauce and a 400g of drained peas, beans or lentils of your choice. Stir fry for a further 3-4 minutes or until the veg is tender.
• Serve with boiled rice or noodles.

In the spotlight - apples

With bobbing for them at Halloween and coating them in toffee for Bonfire Night, this is another one for the Autumn. Look out for British varieties to reduce food miles and support local growers.

We've all heard the saying "An apple a day keeps the doctor away", but is there any truth in it?

• Apples are a good source of Vitamin C and while this won't prevent colds, it may reduce the duration and severity of a cold.
• They are rich in soluble fibre, the type of fibre which may help improve blood sugar control in diabetes and cholesterol levels. Eat the skin to increase your fibre intake.
• Like all fruits they are a good choice for a low calorie snack. You might have heard the one about eating an apple before each meal to lose weight? Unfortunately apples have no super-powers - this may work by filling you up, so less is eaten at the meal.

Feast your eyes on a few apple facts:

• They actually belong to the Rose family.
• The Granny Smith apple is named after Maria Ann Smith, who was born in England in 1799 and emigrated to Australia. It's her we have to thank for this lovely crunchy variety.
• Although about 5 apples are needed to produce 1 pint of cider, it won't count towards your 5 A Day!
• Cider vinegar can be used as a natural cleaning product. As it is acidic, it can cut through dirt, acts as a disinfectant and can be used to remove odours. Use it to clean surfaces in the kitchen, bathroom and windows.
• The 4th weekend in September is the County Apple Festival held in Liberty, Kentucky. Here visitors can enjoy a portion from a 10 foot apple pie - let's hope they have enough custard, cream or ice cream to go around!
• Apples don't just have to be limited to a snack. Try grating apple and stirring it through yoghurt or porridge; add chunks of apple to a salad or coleslaw; perhaps stew or bake them with raisins and cinnamon. 

While an apple pie or crumble would have been the obvious choice for a recipe, here are hopefully some new ideas for you to try.

Apple and oatie pancakes
These make a tasty breakfast topped with sliced fruit and natural yoghurt. Or make a dessert with a scoop of ice cream and a drizzle of toffee sauce.

• Mix 120g flour (4oz), 10tbsp oats, 5tbsp sugar, 0.5tsp bicarbonate of soda and 1tsp cinnamon in a bowl.
• In another bowl mix 250ml (8 fluid oz) milk, 1 egg, 7tbsp melted margarine and 0.25tsp vanilla extract.
• Form a well in the dry mix and stir in the wet ingredients.
• Peel, core and cut 2 apples into small pieces.
• Add 1tbsp oil to a pan and add 75ml (2.5 fluid oz) mix for each pancake. 
• Add some of the chopped apple to the top of each pancake.
• Turn the pancakes once during cooking and dust with cinnamon to serve.

 Spicy apple warmer

• In a pan warm 1litre (34 fluid oz) apple juice, 500ml (17 fluid oz) tea, 2tbsp sugar, juice from 2 lemons, a cinnamon stick, 1 sliced orange and 2 cloves.
• Simple as that!

Veg in November - part 1

Although I may have mentioned that potatoes aren't included in your 5 A Day in my last post, for the purpose of the seasonal veg feature, I'm still including them. I know I'm bending the rules a bit, but I'd like to feature at least one different seasonal each week.

Potatoes are very versatile. You can boil, mash, bake, roast and chip them, and that's before you even think about sauteing or making them into croquettes, rosti or the topping for a hot pot. But what about including them within a dish? It's definitely the weather for soup, so you might like to try the recipe below.

Winter warmer

• Heat 1tbsp oil in a pan and fry the following chopped veg for 3-4 minutes: 1 carrot, 1 stick of celery and 600g (21oz) potatoes.
• Make up stock using 850ml (28 fluid oz) boiling water and 1 vegetable stock cube.
• Add this to the pan, along with 2tbsp tomato puree, 1tbsp mixed dried herbs and a 400g can of mixed beans (already drained).
• Once boiling, reduce the heat to simmer for 10-15 minutes or until the potatoes are tender.
• Add black pepper to taste.

The great fruit and vegetable debate

So we all know we should be aiming for 5 portions of fruit and veg daily. That bit's simple. However, when we come to what counts and what doesn't, things get a bit more complicated.

You might laugh, but I've had people think that the syrupy fruity bit in a Muller Corner counts or even strawberry jam. They were disappointed to hear that there just wasn't enough fruit in a serving to count, let alone all that extra added sugar.

So what does count?

• Any fresh, frozen or tinned fruit or veg
• Best choose fruit tinned in juice or veg in water rather than syrup or brine.
• Dried fruit
• Pure fruit or vegetable juice, which includes smoothies
• Watch out for "juice drinks", which has a small proportion of fruit juice and a lot of added sugar. J2O isn't that healthier an option when you look carefully at the label!

So there's a lot to choose from. However, there are some rules:

• Potatoes don't count. I know, they're a vegetable, but nutritionally they have more in common with pasta, rice, bread and cereals.
• Fruit juice only counts once, no matter how many glasses you drink and even if you had 5 different types, it would still only be classed as 1 portion. Why? Juice doesn't have the fibre that whole fruit and veg contain and it is very concentrated in natural sugars. You only need a small glass - 1/4 pint or 150ml - for a portion.
• On the plus side, a smoothie now counts for 2 portions, as long as it contains a portion of juice and a portion of whole fruit. A cunning way to get 2 portions in a few gulps.
• Pulses - peas, beans and lentils - only count as 1 portion. This is because they don't contain the same range of nutrients as other veg. However, they are packed with fibre and a good vegetarian source of iron. Add them to soups, stews, casseroles and curries. They can be used to replace half the meat in dishes to cut down the fat content and save you some money into the bargain, as they are a very cheap source of protein.
• Dried fruit can also only count once, even if you had raisins, apricots and figs on one day. Through the drying process, Vitamin C is lost, but they are a source of iron and calcium. All you need for a portion is 1tbsp, perfect for mixing into cereal or having as a handy snack. However, be careful, as they are high in sugar, so munching away through a whole bagful is just like eating a pack of sweets.

 Hopefully navigating the great fruit and veg portion maze should now be a bit easier.

For further information on exactly what a portion is for most thinkable fruits and veg, take a look at
http://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf

In the spotlight - Pumpkins

It wouldn't seem quite right to let Halloween pass by without highlighting pumpkins. It also follows on nicely from Thursday's post about food wastage. How many people do you think buy a pumpkin to carve and then discard the flesh afterwards? My bet would be most people. I think the problem lies in the fact that a lot of us don't know what to do with pumpkin. Making soup is perhaps the obvious choice and if we were playing Family Fortunes and asked the audience, I reckon most would give this answer. However, hopefully you'll see from this post that there is more to pumpkins than lanterns and soup!

A few pumpkin facts:

• Pumpkins are a fruit! They belong to the same family as melons and their name comes from the Greek word for "large melon".
• Last year in Wisconsin a pumpkin was grown that weighed just over 129 Stones!
• They are a good source of potassium, B vitamins and Vitamin A, C & E.
• Pumkin seeds are rich in essentail fatty acids and can make a nice addition to cereal, salads, homemade flapjacks and bread.
• The tradition of carving pumpkins actually came from Ireland - it was common for Irish people to carve turnips, but when they emmigrated to America, they discovered pumpkins, which were so much easier to carve that they never looked back.
• Make a temporary plant pot from the shell of your pumpkin.

Now for some recipes:

Sweet pumpkin loaf

• Preheat oven to 180 degrees or gas mark 4.
• Add 200g (7oz) plain flour, 1.25 tsp bicarbonate of soda, 1tsp cinnamon and 0.5tsp nutmeg into a bowl.
• Add 250g (9oz) pureed pumpkin, 200g (7oz) brown sugar, 110ml (4 fl oz) buttermilk, 1 egg and 2tbsp margarine to the bowl and mix well.
• Pour into a loaf tin (23cmx12cm or 9"x5") and bake for 1 hour or until an inserted skewer comes out clean.
• If you are unable to buy a whole pumpkin, tins of pumpkin puree are available to buy in larger supermarkets and more specialist food shops.

Pumpkin and butterbean tagine

• Pour 1 pint of boiling water into a large pan and crumble in 1 vegetable stock cube, along with 0.5tsp corriander, 0.5tsp cumin and 0.25tsp tumeric.
• Add 200g (7oz) sliced leeks and 200g sliced parsnips, bring to the boil, then cover and simmer for 5 minutes.
• Add 600g (21oz) cubed pumpkin, 400g (14oz) sliced courgettes and 1 sliced red,yellow or green pepper, then bring back to the boil. 
• Add 100g (3.5oz) chopped dried apricots, a drained 400g can of butterbeans and 0.25tsp chilli powder. Stir well and season with pepper if desired.
• Reduce the heat and simmer for 10 minutes or until the veg are tender.
• Garnish with fresh parsley or corriander if available.
• Serve with rice, couscous or bulgar wheat.