Monkfish, rosemary, and turkey bacon skewers

MAKES 12 D C 9 oz/250 g monkfish fillet 12 fresh rosemary stalks, plus fresh sprigs, to garnish 3 tbsp Spanish olive oil juice of ½ small lemon 1 garlic clove, crushed 6 thick slices turkey bacon salt and pepper lemon wedges, to serve Aïoli 3 egg yolks 4 fresh garlic cloves juice of ½…

ROSEMARY

Pungent fresh rosemary has strong medicinal benefits, can fight the symptoms of colds and flu, and help prevent diseases of aging. Traditionally, rosemary has been used as a mental stimulant, memory booster, general tonic, and to aid circulation. An infusion of rosemary tea has long been recommended by herbalists to treat colds, flu, and rheumatism….

Parsley vinaigrette

MAKES ABOUT ⅔ CUP V D P C Q ½ cup olive oil 3 tbsp white wine vinegar or lemon juice 1½ tbsp chopped fresh parsley 1 tsp Dijon mustard ½ tsp superfine sugar salt and pepper Method 1. Place all the ingredients in a screw-top jar, secure the lid, and shake vigorously until a…

PARSLEY

A traditional herbal remedy, parsley is strongly antioxidant and anticoagulant, and is also rich in vitamin C and iron. Flat-leaf and curly-leaf parsley both have a similar nutritional profile. Parsley sprigs are often simply used as a garnish and then discarded, which is a pity as the leaves are a good source of several nutrients…

Mint and spinach chutney

SERVES 4–6 V D P C 2 oz/55 g tender fresh spinach leaves 3 tbsp fresh mint leaves 2 tbsp chopped fresh cilantro leaves 1 small red onion, coarsely chopped 1 small garlic clove, chopped 1 fresh green chile, chopped (seeded, if liked) 2½ tsp sugar 1 tbsp tamarind juice or juice of ½ lemon…

MINT

Popular as a garden herb, mint is a remedy to calm and relax the stomach, and can relieve travel sickness and the congestion of colds. For thousands of years, mint has been used for its flavor as well as its medicinal purposes. The three main types of mint commonly used are peppermint, spearmint, and apple…

Pepper and basil pots

SERVES 4 V D P C 1 tsp olive oil 2 shallots, finely chopped 2 garlic cloves, crushed 2 red bell peppers, peeled, seeded, and sliced into strips 1 orange bell pepper, peeled, seeded, and sliced into strips 4 tomatoes, thinly sliced 2 tbsp shredded fresh basil pepper salad greens, to serve Method 1. Lightly…

BASIL

The highly fragrant, bright green leaves of basil are mildly sedative and pain relieving, and can help beat indigestion. Basil is perhaps best known as the major ingredient in the Italian sauce pesto. Yet the herb has been used for thousands of years in India and the Mediterranean, has several health benefits, and has long…

Marinated soybeans

SERVES 10–12 V D 8 oz/225 g fresh soybeans, washed, and stalks trimmed with scissors 1¼ cups Chinese rice wine generous ¾ cup cold water 3 tbsp sugar Method 1. Cook the beans in a covered saucepan of lightly salted, boiling water for about 15 minutes, or until they begin to soften but not open…

SOYBEANS

A valuable bean, rich in minerals and diseasepreventing plant chemicals, soybeans are a complete source of protein and an ideal food for vegetarians. Soybeans have been cultivated in China for over 10,000 years and are among the few plant sources of complete protein, containing all eight essential amino acids needed in our diet. Soy is…

Oat bars

MAKES 16 V C 1½ sticks low-fat margarine, plus extra for greasing 3 tbsp honey ¾ cup raw brown sugar scant ½ cup smooth peanut butter 3 cups rolled oats heaping ¼ cup chopped plumped dried apricots 2 tbsp sunflower seeds 2 tbsp sesame seeds Method 1. Preheat the oven to 350°F/180°C. Grease and line…

OATS

Economical oats are high in soluble fiber and a source of healthy fats. They can keep hunger at bay, lower “bad” cholesterol, and keep blood sugar levels even. Oats have several health-giving properties. They are rich in the soluble fiber beta-glucan and have been proven to help lower “bad” cholesterol, boost “good” cholesterol, maintain a…