Chilled pea soup

SERVES 3–4 V D P C Q generous 1¾ cups vegetable stock or water 4½ cups frozen peas 2 oz/55 g scallions, coarsely chopped 1¼ cups plain yogurt salt and pepper To garnish 2 tbsp chopped fresh mint 2 tbsp chopped scallions or chives grated lemon rind olive oil Method 1. Bring the stock to…

PEAS

Either freshly picked or bought frozen, peas are a rich source of vitamin C, fiber, protein, and lutein for eye health. Peas are rich in a wide range of useful vitamins and minerals. They are particularly high in antioxidant vitamin C, folate, and vitamin B3, and their very high lutein and zeaxanthin content means that…

Asparagus with sweet tomato dressing

SERVES 4 V D P C Q 5 tbsp extra virgin olive oil, plus extra for brushing ½ cup pine nuts 1 lb 2 oz/500 g young asparagus spears, trimmed 1 oz/25 g Parmesan cheese, thinly shaved Dressing 12 oz/350 g tomatoes, peeled, seeded, and chopped 2 tbsp balsamic vinegar salt and pepper Method 1….

ASPARAGUS

The distinctive asparagus is an anti-inflammatory and contains a type of fiber that keeps the digestive system healthy. The plant chemical glutathione contained in asparagus has been found to be anti-inflammatory and may help rheumatoid arthritis symptoms. The vegetable is also rich in the soluble fiber oligosaccharide, which acts as a prebiotic in the gut…

Celery and apple revitalizer

SERVES 2 V D P C Q 4 oz/115 g celery, chopped 1 apple, peeled, cored, and diced 2½ cups milk pinch of sugar (optional) salt (optional) strips of celery, for decorating Method 1. Place the celery, apple, and milk in a blender and process until thoroughly combined. 2. Stir in the sugar and some…

CELERY

High in potassium and calcium, celery helps to reduce fluid retention and prevent high blood pressure. Celery has long been regarded as an ideal food for dieters because of its high water content and therefore its low calorie content. In fact, celery is a useful and healthy vegetable for many other reasons. It is a…

Kale stir-fry

SERVES 4 V D P C Q 1 lb 10 oz/750 g fresh kale 2 tbsp canola oil 1 onion, chopped 4 large garlic cloves, finely chopped 2 red bell peppers, thinly sliced 1 carrot, peeled and grated 3½ oz/100 g tiny broccoli florets pinch of dried chili flakes (optional) ½ cup vegetable stock 4…

KALE

Deep green kale contains the highest levels of antioxidants of all vegetables and is a very good source of vitamin C. Kale is one of the most nutritious members of the brassica family. It rates as the vegetable highest in antioxidant capacity on the ORAC scale, and contains more calcium and iron than any other…

Fennel and orange salad

SERVES 4 V D P C Q 2 oranges, peeled and sliced 1 bulb Florence fennel, thinly sliced, plus fennel fronds, to garnish 1 red onion, sliced into thin rings pepper Dressing juice of 1 orange 2 tbsp balsamic vinegar Method 1. Arrange the orange slices in the bottom of a shallow dish. Place a…

FENNEL

Bulbs of fennel are rich in a variety of antioxidants, which can reduce inflammation and help to prevent cancer. Fennel is grown for its thick, crunchy bulbous base. It is refreshing, slightly sweet, and contains a strong anise flavor. Fennel contains a potent combination of plant chemicals, which give it strong antioxidant activity. One of…

Artichoke hearts and asparagus

SERVES 4–6 V D P C Q 1 lb/450 g asparagus spears 14 oz/400 g canned artichoke hearts, drained and rinsed salad greens, to serve Dressing 2 tbsp freshly squeezed orange juice ½ tsp finely grated orange rind 2 tbsp walnut oil 1 tsp Dijon mustard salt and pepper Method 1. Trim and discard the…

ARTICHOKES

Globe artichokes are low in calories and ideal for dieters, and their cynarin content helps maintain liver health. A delicious delicacy, globe artichokes are the unopened flowers of a large perennial plant. The whole vegetable can be served as an appetizer, but only the tender leaf bases and more nutritious central heart are edible. Artichokes…