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Revisit: Kate’s Leftover Easter Chocolate Smash!

Revisit: Kate’s Leftover Easter Chocolate Smash!

by | Mar 18, 2023 | Edition 2, Family, Featured, Food, Trending

Revisit: Kate’s Leftover Easter Chocolate Smash!

Kate’s Leftover Easter Chocolate Smash!

Hello lovely people, I hope you all had a wonderful chocolate bunny filled Easter and enjoyed a well deserved long weekend of rest and delicious food! 

I just wanted to share a little recipe that I’ve made with my kids, to get rid of the left over Easter egg chocolate that sits in the cupboard calling your name every time you walk past! It’s a chocolate bark smash full of lots of healthy ingredients that the kids will love to add along the way. 

 

Ingredients:

  • 200g of milk chocolate – or dark chocolate – at least 70% organic for a healthier snack alternative 
  • 30g of white chocolate for the topping
  • 50g of dried fruit of your choice e.g. raspberries/cherries/goji berries/cranberries
  • 20g of nuts – crushed in a pestle and mortar e.g. pistachio/walnuts/almonds – you can leave the nuts out if you prefer, just add a different dried fruit 

What you will need:

  • Medium saucepan
  • Glass bowl to rest on the top of the saucepan for melting the chocolate
  • Spatula/mixing spoon
  • Medium size baking tray
  • Parchment paper

Method:

  • Weigh out all ingredients before beginning the following process…
  • Place the chocolate in the bowl, grab the saucepan and fill with cold water approx 200ml 
  • Place the bowl of chocolate on top of the saucepan and heat on a medium to high heat
  • When you notice the chocolate begin to melt, stir continuously with a spatula until smooth 
  • In the meantime, cover the baking tray with parchment paper
  • Once the chocolate has fully melted, pour into the baking tray and spread evenly with a spatula approx half to 1cm thick
  • Add the fruit and nuts, spacing evenly. Push any larger piece into the chocolate so they set properly and place in the fridge for 10 mins
  • Meanwhile, melt the topping chocolate the same way as the milk chocolate 
  • When the 10 mins is up, remove from fridge and using a fork, flick the topping chocolate over the bark chocolate and fruit and nut pieces on the baking tray
  • Return back to the fridge for 30 mins or until fully set
  • When set, remove the parchment paper and smash with a rolling pin into snack size pieces
  • Share with family and friends and enjoy!

I also make this as a snack for myself but use dark chocolate (as mentioned above) and leave out the extra chocolate topping. Store these in an airtight container in the fridge and they will last up to a week, although I doubt they’ll be any left after a few days, they’re that delicious!

Ingredients Facts:

  • Chocolate – Some research suggest there may be healthful nutrients belonging to chocolate, including improved immunity, greater longevity and quicker recovery from intense exercise. Dark chocolate without unhealthy additives and sugar have been shown to lower blood pressure, cancer and stroke risk as effectively as antioxidant-rich fruits and vegetables.
  • Raspberries – Packed with antioxidants, potential benefits in regulating metabolism and fighting diseases – contains the antioxidant compound, ellagic acid, which is cancer protective
  • Cherries – Rich in antioxidants, anti-inflammatory and help in the treatment of gout. They also contain melatonin, which helps treat insomnia and encourage good sleep.
  • Cranberries – Again, high in antioxidants, helps prevent infections from taking hold in the urinary tract, kidneys, and bladder. Aids digestion by helping to prevent stomach ulcers, helps alleviate heavy periods, stomach upsets, sore throats and laryngitis.
  • Goji Berries – These berries belong to the nightshade family that includes chilli peppers and tomatoes and are rich in a combination of antioxidant nutrients that benefit cardiovascular health – they contain carotenoids known to boost metabolic processes and promote good sleep and memory.
  • Almonds – Good source of zinc, magnesium, potassium, vitamin E, which supports the brain, cardiovascular and respiratory systems and are rich in cholesterol-lowering monounsaturated fatty acids and help regulate blood sugar levels.
  • Pistachio Nuts – Contain anti-inflammatory properties, high in beta-carotene, oleanolic acid and phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function, lower levels of LDL cholesterol and reduced risk of cancer.
  • Walnuts – Rich source of Alpha-linolenic acid (ALA) and omega-3 fatty acid. ALA helps lower unhealthy cholesterol (LDL) levels and keeps arteries healthy. They contain antioxidants and tocopherols (Vit E complex), helping to reduce the risk of cancer and heart disease and maintain skin and tissue health. They also contain serotonin, a brain chemical that can help lift depression. 

READ MORE FROM KATE HERE

easter egg leftovers
Nutritionist Kate Devine
Easter Eggs Leftover
KATE DEVINE IMAGES ©
written BY KATE DEVINE

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HOW TO MANAGE THE CLOCKS SPRINGING FORWARD

by | Mar 22, 2023 | , ,

Twice a year when the clocks change, we are inundated with questions and parents asking what they can do. Although the spring clock change can play havoc with our bodies (an increase in heart attacks and strokes the day after this happen) but it can really help you if you have a little one who likes waking before 5am!

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Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

by | Mar 6, 2023 | Featured, Food

Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

Veggie Egg Muffins, sweet oat muffins and Spring Foods

By Kate Devine

Well, it’s been a while! I’ve missed writing my monthly articles for you lovely people! I’ve been a busy bee with lots of exciting work projects, celebrating Christmas and a BIG birthday for myself which obviously took over the whole month! But I’m back and armed with lost of information, advice and recipes for you to try.

March sees the return of Spring and of course, Mother’s Day on Sunday 19th. This day is portrayed as a day of togetherness, happiness and appreciation but can be difficult for some. From mothers who have lost children, children who have lost mothers, or those with struggling relationships around motherhood and with parents, the reality can be very different. We hear you, we see you and we support you.

I’ve put together a sweet and savoury, easy-to-make, breakfast recipe to enjoy on Mother’s Day morning (or any morning for that matter) made by whoever, for whatever reason you want!

Oven-baked breakfast muffins – sweet and savoury…

 

Veggie Egg Muffins

Veggie Egg Muffins

You will need:

Silicone baking cups x12 – optional
12 cup cake muffin tin
Spray oil to grease the muffin tin if not using baking cups – I use coconut oil
Shallow pan/skillet
Large mixing bowl and whisk

Ingredients:

10/12 eggs
Veggies of your choice -1/2 cup – I used red onion, red pepper, mushrooms, spinach – chopped into small pieces
1/3 cup crumbled feta or cheese of your choice
2 tbsp chopped parsley
1/2 tsp sea salt
1/2 tsp ground black pepper
1 tsp olive oil

Method:

Preheat the oven to 180C (fan)/200C
Prep the muffin tin by either spraying each muffin mould with the coconut oil or place the silicone baking cups in each mould and add one spray of the oil inside each cup
Add the eggs to the mixing bowl, along with the salt and pepper and whisk together. Set aside
Heat the skillet pan over a medium heat and add the olive oil
Add the veggies of your choice for 5 mins or until they begin to soften
Add the veggies to the whisked eggs along with the feta and parsley and mix well
Transfer the mixture to a measuring jug and pour equal amounts into the individual baking cups – roughly 1/3 cup per muffin
Place in the oven and bake for 17-20mins, or until the muffin cups are no longer wobbly and an inserted toothpick comes out clean
Remove from the oven and allow to cool
Enjoy immediately.

Note – You can prep these ahead of time and store them in a sealed container in the fridge for up to 3 days. When ready to eat, pop them in the microwave for 40-60 seconds to reheat.

 

4-Way Sweet Oat Muffins

Optional Topping Choices: – quantities for 3 muffins in each flavour

Apple and Cinnamon – 2 tbsps finely diced apples and a pinch of cinnamon
Chocolate and Banana – 3 banana slices and 2 tsp mini chocolate chips
Strawberry and Coconut – 2 tbsp fresh, diced strawberries and 2 tsp unsweetened coconut flakes
Blueberry and Almond – 2 tbsp fresh blueberries and 2 tsp sliced almonds

You will need:

Silicone baking cups x12 – optional
12 cup cake muffin tin
Spray oil to grease the muffin tin if not using baking cups – I use coconut oil
X2 Large mixing bowls

Ingredients:

2 large bananas (overripe are best) mashed
2 large eggs
1/4 cup maple syrup
1 cup unsweetened almond milk or milk of your choice
1 tsp vanilla extract
2 cups jumbo rolled oats
1/2 cup oat flour – this can be bought in the supermarket or you can make your own by placing 1/2 cup of oats in a blender and blend until flour like consistency
1 tsp baking powder
1 tsp ground cinnamon
1/4 tsp salt

Method:

Preheat the oven to 180C (fan)/200C
Prep the muffin tin by either spraying each muffin mould with the coconut oil or place the silicone baking cups in each mould and add one spray of the oil inside each cup
In a large bowl, mash the banana and add the eggs, maple syrup, milk and vanilla. Mix to combine and set aside
In the other large bowl, mix together the oats, oat flour, baking powder, cinnamon and salt
Slowly add the wet ingredient to the dry ingredients and mix until combined
Using a spoon, divide the mixture equally between the muffin cups until filled close to the top
Add the desired topping to the top of each cup, pressing in slightly so some of the ingredients reach the centre of the muffins
Bake for 20-25mins or until an inserted toothpick comes out clean
Allow to cool for 15-20mins before removing from the muffin tin.

Note – You can prep these ahead of time and store them in a sealed container in the fridge for up to a week or freeze for up to 3 months. You can deforest them by placing in the fridge overnight to allow them to thaw but if you forget this step, you can still defrost from frozen by wrapping in a paper towel, placing in the microwave and heating for 30-60 seconds until warm throughout.

oat muffins

Spring has (nearly) sprung and that means a change in some foods that we should eat to keep us healthy throughout this new season. When foods are in season, obviously they taste better due to being richer in vitamins and minerals, but eating seasonal foods is also more sustainable as they are relevant to your geographical area and therefore require less travel, packaging and storing, while supporting small farmers and the local economy. Growing and consuming crops seasonally not only guarantees flavourful and nutritious produce, but promotes a varied diet and allows the environment to cycle through its natural resources and seasons like it would without human intervention.

I’m pretty sure we’ve all heard of the tomato shortage that’s swept the nation recently? Or as I noticed on a news app the other day, ‘Salad crisis to hit Britain!’. WOW, no wonder we all panic bought toilet rolls in the pandemic! Well, rest assure, it’s only due to the unexpected weather conditions abroad, therefore the fruit and veg that gets imported hasn’t grown as it should. I’ve read that things will return to ‘normal’ within 6-8 weeks so no need to panic people!

Here’s a list of some of the foods, and their amazing properties, that are in season during Spring:

Apple – help balance blood sugar levels, strengthen bones, lower cholesterol and provide relief from constipation and diarrhoea
Artichoke – help balance blood sugar levels, lower cholesterol, aid the digestion of fat and has a mild laxative and diuretic
Asparagus – help strengthen the immune system, keeps blood vessels supple, removes energy-draining toxins and has a mild laxative action
Beetroot – Has a liver-cleaning action, lowers the risk of heart attack, improves blood oxygen uptake and has an anti-diabetic effect
Broccoli – promotes collagen synthesis, strengthens the immune system, promotes prostate health and protects eye health – make sure to eat the leaves as they contain the most beta-carotene
Cabbage – helps heal ulcers, supports healthy liver function, fights free-radical damage to skin
Carrots – help lower cholesterol, powerful antioxidant, aids digestion and feeling of fullness and helps maintain good eyesight
Chicory – promotes healthy digestive tract, removes toxins from the blood, natural sedative properties and has a mild diuretic action
Leeks – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and have a gentle diuretic and laxative
Parsnip – helps lower cholesterol levels, contain anti-inflammatory and anti-fungal properties, boosts your immune system and aids digestion
Purple Sprouting Broccoli – contains more antioxidants than green varieties but more prone to nutrient loss when cooking
Radishes – help lower blood pressure, supports healthy liver function, treats congestion and inflammation
Rhubarb – helps strengthen bones, protects against neurological-degeneration, lowers cholesterol and helps protect eye health
Spring Onions – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and contains immunity-boosting sulphur compounds
Watercress – contains anti-cancer substances, aids digestion, promotes clear skin

Try to include these foods in your diet as much as possible over the next few months to ensure you and your family are getting the most out of this seasons natural produce.

written BY KATE DEVINE

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HOW TO MANAGE THE CLOCKS SPRINGING FORWARD

by | Mar 22, 2023 | , ,

Twice a year when the clocks change, we are inundated with questions and parents asking what they can do. Although the spring clock change can play havoc with our bodies (an increase in heart attacks and strokes the day after this happen) but it can really help you if you have a little one who likes waking before 5am!

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SIMON WOOD’s WEEKEND FAKE-AWAY: Naantastic’ Rarebit with Bombay Taters & Curry Sauces

SIMON WOOD’s WEEKEND FAKE-AWAY: Naantastic’ Rarebit with Bombay Taters & Curry Sauces

by | Jan 13, 2023 | Balance, Edition 9, Featured, Food, Trending

SIMON WOOD’S FAKEAWAY
BY SIMON WOOD OF WOOD MANCHESTER AND WoodKraft Cheltenham. IMAGES © TOM PITPIELD FOR BROOD MAGAZINE

There’s no harm in having a little bit of a treat now and then, what’s that saying? ‘Everything in Moderation, including moderation.’

Well, I’m no different and sometimes a take-away is a lovely thing, but sometimes, and we’ve all been there, its not. It’s cold, late, or worse just not very good.

So in this month’s edition of Brood Food I’m going to show you how to make something so simple and so tasty. You’ll question picking up the phone or using that easy-access app again.

After Christmas especially, Take-aways can be expensive so here I’m going to show you how to create a fusion of my two favourite things in the comfort of your own kitchen.

It’s quite simply ‘Naantastic’, a Donkeystone Rarebit filled naan bread loaded with Bombay tater-tots and a cheats curry sauce. This is made entirely from store cupboard ingredients, and I like to use a local brewery’s Ferris Muler Beer to add into my chilli cheese mix

simon woods weekend fake away naantastic rarebit with bombay taters curry sauces

Naantastic’ Rarebit with Bombay Taters & Curry Sauce

Ingredients (Serves 4-6)

  • 4 Large Naan
  • Ready-made Curry Sauce (or granules)
  • Deep Fried Chickpeas
  • 2 Tablespoons Aleppo Chilli
  • 1 Jar Curry Sauce 

The Rarebit Mix

  • 1 pack Grated Chilli Cheese
  • 1 pack Grated Cheddar
  • 100g egg yolk
  • 80g Beer
  • 1 tablespoon Dijon mustard

Method

Mix everything together and season with salt and pepper

The Bombay Taters 

  • Boiled New Potatoes
  • 1 Red Chilli
  • 1” Ginger
  • 2 cloves garlic
  • 1 Small Onion
  • 200ml Water
  • 1 tablespoon Curry Powder
  • 1 teaspoon Chilli Powder
  • 1 teaspoon Cumin
  • 1 teaspoon Coriander Powder
  • ½ Teaspoon salt and black pepper
  • 1 Bunch Chopped Coriander
  • 50ml veg Oil.

 

 

SIMON WOOD'S FAKEAWAY
INGREDIENTS FOR FAKEAWAY © FOR BROOD MAGAZINE

Method

In a large hot frying pan add your oil followed by your onions and cook until softened, add in the chopped garlic, chili and ginger and cook for 1 minute.

 

Next add in your spices and toast them for 2 minutes, stirring throughout and then add in your water followed by the potatoes.

 

Stir regularly adding a little more water if the mix starts to dry out

 

Next wet your naan bread and toast one side under a grill, turn and then add your cheese mixture and place back under the grill allowing the cheese to melt and turn golden.

 

Add your coriander to the potatoes and warm the curry sauce.

 

Top the toasty naan with the potatoes some crunchy chickpeas and sliced red chilli and then Serve with a beer of your choice.

 

All this can be made in less than 15 minutes which gives you plenty of your evening to relax and unwind.

 

@Donkeystonebrewingco @SimonJwoodUK

WoodKraft Cheltenham
Naantastic’ Rarebit with Bombay Taters & Curry Sauce
SIMON WOOD’S FAKEAWAY © FOR BROOD MAGAZINE
Simon Wood
Written by
Simon Wood

PHOTOGRAPHY BY TOM PITFIELD

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CONFIDENCE

by | Mar 20, 2023 | , ,

CONFIDENCE Confidence is a preference, as Damon Albon (Blur) once stated. If confidence was indeed something we could choose, would we choose it? I’m not sure that everyone would drink the magic potion even if it was that easy, as I think confidence can be associated...

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HEALTHY HALLOWEEN PLATTER AND OCTOBER WELLNESS BY KATE DEVINE

HEALTHY HALLOWEEN PLATTER AND OCTOBER WELLNESS BY KATE DEVINE

by | Oct 20, 2022 | Balance, Edition 7, Family, Food

HEALTHY HALLOWEEN PLATTER AND OCTOBER WELLNESS BY KATE DEVINE

Healthy Halloween platter and October Wellness 

October, the month of spookiness and seasonal changes.

I can’t tell you how many time I’ve discussed the weather with clients over the past month. A strange sentence to begin with, I know, but bear with…

There’s been a definite shift in temperature and autumnal days are getting more and more. Thankfully, these include crisp, sunny days but so far, there’s been more rainy and dull days. This is the reason why I wanted to quickly discuss something that has been cropping up a lot in my clinic recently…Seasonal Affective Disorder or SAD.

SAD is a hormonal imbalance between melatonin and serotonin; due to the reduced amount of time we spend outside during the colder months. It affects approximately 2 million people just in the UK alone and is predominantly more common in women than men.

As the days begin dark and draw to a close earlier and earlier, you may find yourself feeling a bit ‘meh’ more than usual. Here’s the sciencey bit – a small gland in the brain called the pineal gland, produces more of the hormone melatonin during the winter months, which regulates glandular function and makes us feel more sleepy. Serotonin, Melatonin’s counterpart, is known as the ‘happy hormone’ and is secreted during daylight exposure. Therefore, the less daylight, the less serotonin and the more out of balance the two become.

Symptoms may include:

  • Low mood
  • Appetite increase/food cravings – when there is insufficient daylight available, the body will try and boost its serotonin levels by craving sugary, starchy carbohydrates and fatty foods
  • Low energy
  • Irritability
  • Difficulty concentrating
  • Low libido
  • Depression
  • PMS-type symptoms
  • Increased desire to sleep – sleepy during the day but unable to sleep at night
  • Increased feeling of ‘feeling useless’

I always recommend to my clients to try to get outside as much as possible; for a walk/exercise, enjoy your down time by sitting reading a book outside/drinking a mug of something warm, gardening, walking your dog/cat (that’s a thing, right?). It doesn’t have to be anything too overwhelming, but getting that exposure to natural daylight will help to keep a balance between the sleepy and happy hormones!

Light therapy is another good way of balancing those hormones for those times when you can’t get outside. A light therapy box or lamp mimics outdoor light. It is composed of fluorescent lights on a metal reflective base with a plastic screen on top to diffuse the light and filter out harmful UV rays. All you have to do is sit in front of it, close enough so that your eyes and skin can absorb the light (follow the manufacturers instructions as they all differ slightly). The machine gives off a bright light that simulates outdoor sunshine, therefore boosting serotonin, melatonin and vitamin D, as well as other beneficial effects. You can find them at www.lumie.com or Amazon but make sure it has no less than 10,000 lux.

Supplementation of Vitamin D (especially D3) is a must as well, for the same reason as above – lack of sunlight exposure on the skin. Vitamin D is responsible for the absorption of calcium and phosphorus; both are critical for building bone and maintaining teeth and muscle health. It can also help reduce cancer cell growth, help control infections and reduce inflammation. It is naturally present in only a few foods like the flesh of fatty fish and in smaller amounts in egg yolk and beef liver; but added to some foods like fortified cereals, orange juice, dairy & non-dairy milks.

I would recommend to supplement during the months of October to March as these are the months we are likely to spend less time outdoors. The Recommended Dietary Allowance (RDA) for vitamin D supplementation for adults is between 800IU-1000IU per day and babies and children between 400IU-600IU per day, with the Tolerable Upper Intake Level (UL) for adults and children age 9 and over is 4000IU per day.

Avoiding/reducing intake of certain foods and drinks can help alleviate SAD symptoms, such as:

  • Caffeine – coffee, black tea, fizzy drinks/energy drinks
  • Sugary and starchy carbohydrates – chocolate/sweets/processed foods
  • Alcohol – it lowers brain levels of serotonin (happy hormone) so reduce and limit

Friendly foods to incorporate into your daily diet to help alleviate SAD symptoms would be:

  • Serotonin-boosting foods – poultry (chicken/turkey,) cottage cheese, eggs, spinach, soy, bananas
  • Omega 3 brain-boosting foods – oily fish (salmon/sardines), nuts, seeds, avocado
  • Fibre-rich foods – beans (canellini/kidney), lentils, broccoli, sweet potatoes, bright colour fruits and vegetables
  • B Vitamin foods – liver, poultry, seafood, dairy products (milk, cheese), leafy greens, eggs, legumes (beans/peas/lentils/chickpeas)

Oh a slightly brighter note (kind of), it’s Halloween month! I’m already stocking up on decorations and costumes for the younger boys (the oldest is too cool for school these days and would definitely not wear a halloween costume) and thinking about what food to prepare, of course!  

I’ve been working on some healthy, scary, fun ideas and the winner, with my kids, was a Halloween sharing platter. It’s basically lots of snacks all placed creatively on a platter and decorated for the occasion. Here’s a few ideas, should you wish to create your own!

Things you’ll need:

  • Halloween cookie cutters – I got mine from Amazon or I have noticed them in the baking isles at supermarkets at the moment
  • Edible eyes – as above
  • White cooking chocolate
  • Small marshmallows like what you’d have in hot chocolate
  • Drinking straws – two sizes
  • The rest of the things are basic cupboard/fridge staples
  • Pesky Pumpkins – made from whole, peeled tangerine with a small piece of celery for the stem
  • Strawberry Yummy Mummies – whole strawberries including stem, with melted white chocolate drizzled using a fork to create the bandages and an edible eye in the centre – keep in the fridge until ready to use
  • Monstrous Mouths – using an apple, cut into four equal quarters, remove the core and slice evenly to create ‘lips’, spread with soft nut butter on one side of each slice and put in pairs to use as top and bottom lips. Add small white marshmallows to one piece using the nut butter to stick to and place the other on top. Put out last as they tend to brown quickly
  • Boo Bananas – use 2 bananas, cut in half and slice down the centre to make 4 banana ghosts. Using a knife, cut out small triangle shape around the straight edge to make the bottom of the ghost. Add two chocolate chips for eyes on each piece. Put out last as they tend to brown quickly
  • Creaking Coffin Pittas – using the coffin cutter, cut out as many coffin shapes as required and lightly toast – I paired with hummus/guacamole to dip and placed the edible eye on top
  • Creepy Cucumber Skulls – cut the cucumber into discs, using the bigger of the straws poke out the eye holes and use the smaller for the nostril holes. Using a knife, cut a small semi circle from the sides on the nostrils to the chin to create a skull shape
  • Crustless Spooky Sandwiches – Make a sandwich with a filling of your choice, cut out different shapes using the cookie cutters to make different Halloween themed creations
  • Boiled Bat Cheese – Using the bat cutter, press into hard cheese slices
  • Edible Evil Eggs – Hard boil as many eggs as necessary, wait to cool and remove the shell. Cut in half, lengthways and use black olives, sliced into small triangular pieces as the eyes.

I hope you have fun creating Halloween goodies with your families and don’t forget to tag @the.devine.life and @broodmagazine if you post any pics on social media. We love seeing all your creations!

Happy Halloween!!

      Halloween Foods by Kate Devine
      Kate Devine's Kids tucking into a healthy halloween platter
      written BY KATE DEVINE

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      HOW TO MANAGE THE CLOCKS SPRINGING FORWARD

      by | Mar 22, 2023 | , ,

      Twice a year when the clocks change, we are inundated with questions and parents asking what they can do. Although the spring clock change can play havoc with our bodies (an increase in heart attacks and strokes the day after this happen) but it can really help you if you have a little one who likes waking before 5am!

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      AUNTIE CATH’S SWEET POTATO SHEPHERD’S PIE

      AUNTIE CATH’S SWEET POTATO SHEPHERD’S PIE

      by | Oct 20, 2022 | Balance, Edition 7, Food, Trending

      SWEET POTATO SHEPHERD’S PIE

      Our #HenchShepherdsPie

      1 ½ lbs minced beef
      1-2 tablespoons butter
      1 onion, chopped
      2 carrots, chopped
      2 leeks
      6 oz mushrooms, sliced
      2 teaspoons minced garlic
      3 tablespoons low sugar ketchup
      3 tablespoons natural B Worcestershire sauce
      2 cups chicken stock or broth
      2 tablespoons arrowroot powder (instead of corn starch )
      heaping ½ teaspoon smoked paprika
      salt and pepper
      3 large sweet potatoes, cut into chunks
      1 tsp additional minced garlic
      3 tablespoons butter
      ¼ teaspoon additional smoked paprika
      sea salt and pepper
      Soooo.
      .
      .
      .

      Place your sweet potato chunks into a pot of water and bring to a boil. Let simmer for about 15-20 minutes or until soft. Drain and place back into the pot. Add butter, garlic, smoked paprika, and salt and pepper. Mash like it’s 1999. Set aside.
      Brown meat in a skillet over medium high heat .Once browned, remove the beef from pan, leave any fat in there. Sauté onion for about a minute. Add in leeks , carrots, and garlic for 8-10 minutes. Add mushrooms and cook for 5 minutes. Add in salt and pepper, smoked paprika, ketchup, worcestershire and beef and stir.
      Mix the arrowroot powder and chicken stock . Pour the chicken stock into the pan with the beef and vegetables. Cook for 10 more minutes.

      Pour the meat mixture into a baking pan. Spread the sweet pot mash over the meat mixture until meat is fully covered. Bake for 20 minutes. Let cool for about 5 minutes before serving. We love this with peas or cabbage! Enjoy! .

      Sweet Potato Shepherds Pie
      Catherine Tyldesley

      Catherine Tyldesley

      Auntie Cath Cooks

      Cath Tyldesley is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nation’s favourite ‘Coronation Street’.
      Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

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      KATE DEVINE’S: NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

      KATE DEVINE’S: NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

      by | Sep 20, 2022 | Balance, Edition 6, Featured, Food

      KATE DEVINE’S: NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

      It’s back to school time!! Hallelujah!! Of course I love my kids unconditionally but WOW, I’ll definitely be that parent skipping and smiling out of the school gates at drop off on their first day back! 

      I’m sure many of you have been juggling work, summer holidays, life in general and now uniform shopping, queuing in school shoe shops and spending too many hours searching for just the right pens, pencils and protractors for your cherubs new, squeaky clean pencil case! I do have to laugh though, I mean, it’s as if my kids were last at school a year ago and absolutely nothing will fit them and I must absolutely buy them everything new or else…..what?! They’ll just wear the uniform they wore 8 weeks ago which pretty much still fits them! The sheer panic when trawling the shops is funny really.

      Anyway, onto food talk….more specifically, packed lunches. Trying to find healthy foods that our kids will eat when left to their own devices in the dinner hall is near impossible. They’ll always pick the tastiest options or just not eat what we put in their lunchboxes and go hungry. Neither is ideal. So, I find building their lunchboxes with them the most effective way to get them to eat well. Okay, so let’s be realistic here as well….you’ve been working late or done a million after school clubs and just about manage to feed your kid(s) dinner and get them in bed at a decent hour, then you realise you’ve got to do their lunchboxes! You’re not going to wake them and get them to join you in the slightly tedious process of creating a nutritious yet tasty lunch for the following day. BUT, you can perhaps spend some time over the weekend/evenings chatting and swapping ideas of what they might like to have for the coming weeks lunches. And if you are organised one night, before bed, ask them if they want to help you make their lunch for the next day and that you want to make sure they’re going to enjoy and want everything you put in there. Also, don’t forget they can take leftover dinners such as pasta or rice dishes, which they can eat cold or pittas, wraps or bagels. It doesn’t have to just be soggy sandwiches, crisps and chocolate bars!

      One of the main things I would recommend to incorporate into their lunches is variety. Try to add different texture foods – sweet, salty, crunchy and soft, like pretzels, raisins, grapes, tortilla chips, chocolate rice crackers and nuts (be aware of allergies of course, or anyone in their class or who they sit with that may have nut allergies!). I also find putting their food into individual containers, not only keeps it fresher for longer but you can get really cute little jars and pots for their snacks that they will love as it’s something to show their friends and makes their food more interesting. I get mine from Amazon, they’ve got a huge variety that your kids can get involved in choosing with you.

      I also find that when I pick mine up from school, they are STARVING – and must eat right now or else they’re going to collapse from the hunger! So dramatic. So I’ve been experimenting with healthy energy bars to take at pick up so they can survive the journey home and not collapse along the way! The most popular ones are the Raspberry and Chocolate ones, they are no cook and quick to make with minimal fuss. You can also cut into smaller portions and use in their lunchboxes to help avoid that afternoon sugar dip and keep them alert and brainy! Here’s the recipe for you to try…

      No Bake Raspberry & Chocolate Energy Bars

      You will need:

      • Rectangular baking tin – like a bread tin (9inch x 5inch approx)
      • Parchment paper
      • Food processor
      • Spatula

      Ingredients:

      Base – 

      • 1 cup almonds
      • 1 cup cashew nuts
      • 1/2 cup desiccated coconut
      • 2 tbsp Maca powder
      • 2 tbsp cacao powder
      • 1 cup dates
      • 2 tbsp smooth peanut butter
      • 1-3 tbsp almond milk

      Top – 

      • 2 cups frozen raspberries
      • 2 tbsp acai powder
      • 1-2 tbsp rice malt syrup/maple syrup
      • 2 tbsp melted coconut oil
      • 3/4 cup desiccated coconut
      • 1/4 cup chia seeds
      • 1 tbsp smooth peanut butter
      • 1/2 cup cashew nuts
      • 1 tsp vanilla extract

      Optional – 1 cup dark/milk chocolate for the top – melt in a saucepan and use a folk to drizzle over the top before freezing

      Method:

      • Line the baking tray with parchment paper
      • Place all base ingredients – accept almond milk – in the food processor and blend until fine and crumbly – if mixture is too dry and doesn’t bind when pushed down, add a small amount of almond milk until sticky
      • Using the spatula push the base down firmly and place in the freezer while you prepare the top layer
      • Place all topping ingredients into the food processor and blend until smooth – the mixture will still be fairly thick due to the frozen berries
      • Remove the base from the freezer and place the mixture on top of the base and push down with the spatula until firm
      • Add the chocolate drizzle at this point if using
      • Place in the freezer for half an hour and once set, cut into bars or squares if using for lunch box snacks
      • For storage – keep in the fridge for up to 1 week or in the freezer for up to 1 month and remove a piece at a time prior to eating to allow it to thaw.

        NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS
        written BY KATE DEVINE

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        HOW TO MANAGE THE CLOCKS SPRINGING FORWARD

        by | Mar 22, 2023 | , ,

        Twice a year when the clocks change, we are inundated with questions and parents asking what they can do. Although the spring clock change can play havoc with our bodies (an increase in heart attacks and strokes the day after this happen) but it can really help you if you have a little one who likes waking before 5am!

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        SIMON WOOD’S FAMILY BBQ: VIMTO SWEET & SOUR HANGER STEAK KEBABS

        SIMON WOOD’S FAMILY BBQ: VIMTO SWEET & SOUR HANGER STEAK KEBABS

        by | Aug 9, 2022 | Balance, Edition 4, Featured, Food, Trending

        VIMTO SWEET & SOUR HANGER STEAK KEBABS
        BY SIMON WOOD OF WOOD MANCHESTER AND WoodKraft Cheltenham. IMAGES © BROOD MAGAZINE

        “It is important, so very important that we eat, cook and relax as a family. Despite life trying its best to get in the way. Once a week we should all make the time.”

         

        This is my first column for Brood so I thought I’d lay out my food and family ethos as well as showing you some amazing hands on child friendly Summer BBQ recipes and a little something for the grown-ups to enjoy.

        Food and families are two topics in which everyone claims some expertise, and rightly so. Families are made up of people who eat food. Both families and food contribute to a person’s physical and social well-being throughout life and are the foundation of many memories, both good and maybe not.

        Dictionary definitions of food include terms such as wholesome, supporting growth, or providing energy. People recognize that food is necessary for the physical survival of their families. Although sometimes the purpose of food intake is only to satisfy hunger, the role of food in families goes much further than meeting physical needs.

        We can all recall many memories, special occasions, sad times and celebrations and in every one of them, Food, will at some point be what joins us together. The flavours, smells and sounds of a meal all evoke a sixth sense in us that immediately transport us to that event or period in time.

        It is important, so very important that we eat, cook and relax as a family. Despite life trying its best to get in the way. Once a week we should all make the time.

        Peppers & Spring Onions

        VIMTO SWEET & SOUR HANGER STEAK KEBABS

        Today I’m going to focus on the Summer, the smell of a barbeque and dinner in the garden. And a recipe you can get the kids involved making.

         

        When I’m cooking in the restaurant or developing a new dish I have one brief. “Classic flavours served with playful authenticity” and this recipe does just that. It reminds me of my first Chinese, even though I’m using local Manchester products, Hangar Steak from my Butcher, Gav at Albion Farm. Vimto, there aren’t many Children (or Adults) that don’t enjoy the soft drink first sold in Lancashire. It was first manufactured as a health tonic in cordial form, then decades later as a carbonated drink. It contains the juice of grapes, raspberries and blackcurrants and that itself generates many childhood recollections.

         

        I use it as the sweetness in my Beef and Green Pepper Glaze, reminiscent of sweet and sour or beef in black bean sauce from family take-away treat nights.

         

        Using measures of two parts Vimto, one water and half red wine vinegar it’s a great yet simple marinade. In a saucepan add a little oil gently soften some sliced shallots before adding in your liquid marinade and reducing until sticky

         

        • 2 Shallots (Sliced)
        • 20ml Sunflower Oil
        • 300ml Vimto
        • 150ml Water
        • 75ml Red Wine Vinegar

         

        • Place a pan on a medium heat and add the oil, followed by the shallots. Soften the shallot gently and then add in the marinade. Reduce by just over half. Later in the recipe you’ll use a bunch of rosemary to glaze the almost cooked kebabs to give them a sticky sweet and sour glaze.

         

        In this recipe I’m using Hangar steak for my kebabs, you can use any steak for this recipe, it will work with Chicken or even Tofu. However I think beef is best and for that you need to get on good terms with your local butcher. I use Butcher Gav (@butcher_gav) from Albion Farm Shop Butchers in Saddleworth. He is an avid Grill master as well as being one of the best butchers in the business, the produce is amazing and it fits this recipe a treat, plus I’m supporting a local business which in the current climate is absolutely vital.

         

        Simon Wood
        BBQ IMAGES © FOR BROOD MAGAZINE

        For this recipe I’m going to cook for the family, that’s me and the kids (and Grandchild) so in total around 8 People. Here is what you’ll need.

         

        • 5 kilos of Beef
        • 8 Large Green Peppers
        • 8 Large Spring Onions (The giant ones)
        • 6 big sprigs of rosemary (to brush)
        • Maldon Sea Salt
        • 8 Metal 14” Kebab Skewers
        • 200ml Sunflower oil
        • 5 Sprigs of rosemary tied with string

         

        Method

         

        • First Dice your beef into equal sized pieces, around 1.5 inches square is best
        • De-seed and chop your peppers into the same size
        • Then, Half your onions
        • Next starting with the onion, then pepper, followed the beef layer up your kebab skewers with a piece of pepper between every chunk of steak.
        • Drizzle in oil and then Season with a good amount of Maldon Salt before grilling at 200ºc turning until thoroughly cooked, around 15 minutes
        • For the last 5 minutes use the sticky glaze and rosemary brush to coat the meat in the delicious marinade. Don’t do this to soon or the sugar will burn before the meat is cooked.

         

        Once cooked, charred and sticky make sure you leave the kebabs to rest thoroughly at least 10-12 minutes, this is so important and, gives everyone time to take in the smell and anticipation of dinner to be served. I would serve this with a simple green salad and a warm and toasty barbequed flatbread.

         

        Now, while you’re waiting for the meat to rest the grown-ups can enjoy this particularly Summery drink using one of my favourite flavours, Lemon.

         

        A Limoncello Spritz

         

        25ml Luxardo Limoncello

        25ml Forty-Five Dry Vermouth

        Fill with ice and then Top with Sparkling Wine of Choice.

         

        My choice is Exton Park RB45 this is the drink of choice for my restaurants Chefs Table arrival and shows an abundance of tropical and citrus fruit, with subtle notes of vanilla and orange blossom, it works amazingly well with this cocktail

         Once Poured simply Garnish with a Lemon twist or some Verbena before relaxing and enjoying making invaluable food related memories with the people that matter the most.

         

        I do hope you have enjoyed my first Column for Brood, Thanks for reading and if you have any recipe suggestions or questions please do send them to me at @SimonJWoodUK or simon@woodmanchester.com

         

        Thanks, Simon

         

         

        Simon is Chef Patron or WOOD Manchester on First Street Manchester and WOODKRAFT ‘The Artisan Eatery’ on Regent Street in Cheltenham.

        WoodKraft Cheltenham
        Simon Wood
        Written by

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        CONFIDENCE

        by | Mar 20, 2023 | , ,

        CONFIDENCE Confidence is a preference, as Damon Albon (Blur) once stated. If confidence was indeed something we could choose, would we choose it? I’m not sure that everyone would drink the magic potion even if it was that easy, as I think confidence can be associated...

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        Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

        Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

        by | Aug 9, 2022 | Balance, Edition 5, Food

        Salmon and Chorizo Kebabs with a Tamari Glaze by Kate devine

        Let’s TALK HOLIDAY AND EXERCISE

        I’m lucky enough to be writing this months article while still on my holiday in Spain. I get asked a lot by clients and friends about how to stay healthy but still enjoy yourself while away; and to avoid the guilty feeling of less exercise and eating and drinking too much because, lets be realistic here, we are all going to do that to some degree while on our well deserved holiday.

        Firstly, and most importantly, your holiday is supposed to be a period of time that you get to break away from ‘every day’ life and recharge. Try to completely switch off from any feelings of what you should be doing and focus on what you actually want to do for a change – that could involve exercising or it could be sipping strawberry daiquiri’s by the pool. It’s only for a week or two and I can assure you, you’re not going to return home looking anything but hopefully a little bronzed and rested.

         

        Personally, I give myself at least a week off my usual exercise (this is classed as a de-load week in the fitness world) and can be anything from walking or a light jog/cycle a few times a week. Honestly, I try not to focus on exercise too much while away and think of it as more of a walk to the beach listening to a podcast or swimming a few lengths/playing in the pool with my kids. These are all things we don’t get to do while at home and it all counts as exercise! Any movement is good and sometimes it can be pretty fun!

         

        When it comes to food, I understand how my body works e.g. how it reacts to certain foods/drinks, how they make me feel and how I metabolise things, so I try to make my food choices based around this. I am gluten intolerant and have low blood sugar levels, so I have to pick wisely or else days of my holiday could be lost to illness. I have limited choices, whether I like it or not and that’s something I have learned to work with and now has very little impact on my life.

         

        I offer these 6 points of advice to my clients when it comes to maintaining a healthy lifestyle while on holiday or when socialising:

         

        1. Live your life – try to not make the enjoyable experience of eating out about ‘going off plan’ or ‘overindulging’. Your plan will still be there for you to continue when you’re ready. Restricting yourself will take the joy out of the experience of living your life. Spending time with friends and family has been scientifically proven to be good for your mental health; this is something that should be seen as an important area of your life and should be just as significant as the foods we consume.
        2. Plan ahead – Find out where you’re eating/drinking and research the food and drink menu before you get there. This will avoid you being overwhelmed with choices and help prevent making impulsive, unhealthy decisions under pressure.
        3. Push the boundaries – Opt for foods that are healthy but maybe something that you’ve not tried before or don’t often get the chance to have at home. Learn to enjoy the different tastes and textures of foods and drinks and appreciate the opportunity that you’ve created to be where you are now.
        4. Learn to make better choices – like you would when planning your meals and going to the supermarket, you will begin to learn what works for you and the healthier options you enjoy the most.
        5. Don’t feel obliged to have all 3 courses – Of course, if you want to and feel you have a good relationship with food, then absolutely go of it. Know you deserve to eat delicious food and that food is a privilege and should be enjoyed guilt free.
        6. Count nutrients not calories – counting calories is not something I promote in my clinic. I find it creates unhealthy boundaries and turns food into numbers that people base their choices on. Instead, maybe research the nutritional qualities of the foods you enjoy and discover what amazing benefits they can have on your health. Feel fulfilled with the choice you’ve made based upon how it best serves you, instead of the guilt of consuming too many calories.

         I’ve been experimenting with BBQ foods recently and trying to move away from the traditional sausages and burgers. I need more variety in my life and they’re just not cutting it anymore! Also our random British weather means that just as you’re all ready to get the BBQ lit, the heaven’s open and your all legging it inside! So I’ve roped my kids into helping me find a few more interesting recipes that they can get involved in preparing and cook themselves on the BBQ (with my assistance obviously!) or on the griddle, should the rain set in.

        One of our favs are kebabs. We use salmon and chorizo with a few veggies thrown in there. The kids love putting them together and chopping the veg and fish and building up each kebab whichever way they want. You can use any ingredients really – chicken, tofu, etc – and I serve these with a side of new potatoes (see my pesto and broccoli new potato recipe from last month’s article) or whole grain rice. Here’s our recipe for you to try with your brood…

         

        Salmon and Chorizo Kebabs with a Tamari Glaze 

         

        Makes 4 Kebabs

         

        What you will need:

        • Kebab skewers – either metal or wooden – if wooden, soak in water for 30 mins before using to avoid burning when cooking
        • Saucepan
        • BBQ/griddle pan
        • Whisk
        • Clingfilm/tinfoil
        • Baking tray

         

        Ingredients:

        • 4 salmon fillets – remove from the fridge to ensure they are at room temp before cooking and chop into chunks big enough to slide onto the skewers
        • Chorizo sausage – chop into chunks big enough to slide onto the skewers
        • Vegetables of your choice – we chose courgette and red pepper – chop into chunks as above
        • Lemon (optional) – chop into chunks as above – place next to the fish on the skewers if possible

         

        For the glaze:

        • 2 tsps ground ginger
        • 1 tsp five spice powder
        • 1/2 tsp chilli powder
        • 100ml tamari
        • 1 tbsp honey

         

        Method:

        • Firstly, make the glaze…In a small saucepan combine the tamari, ginger, five spice and chilli powder
        • Using a whisk, bring to a gentle simmer over a medium heat and cook for 6-7 minutes to reduce
        • Remove from the heat and add the honey while it’s still warm – continue whisking to combine and allow to cool
        • Place the chopped salmon, chorizo, lemon and vegetables on the kebab skewers and place on a baking tray
        • Drizzle the glaze over each kebab and cover with clingfilm/foil
        • Place in the fridge to marinade for a minimum of 30 minutes before cooking
        • When ready, place on the BBQ/griddle and rotate every few minutes until the salmon is cooked in the middle and the vegetables are charred on the outside
        • Serve with new potatoes and side salad – Enjoy!
        written BY KATE DEVINE

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        HOW TO MANAGE THE CLOCKS SPRINGING FORWARD

        by | Mar 22, 2023 | , ,

        Twice a year when the clocks change, we are inundated with questions and parents asking what they can do. Although the spring clock change can play havoc with our bodies (an increase in heart attacks and strokes the day after this happen) but it can really help you if you have a little one who likes waking before 5am!

        read more

        CONFIDENCE

        by | Mar 20, 2023 | , ,

        CONFIDENCE Confidence is a preference, as Damon Albon (Blur) once stated. If confidence was indeed something we could choose, would we choose it? I’m not sure that everyone would drink the magic potion even if it was that easy, as I think confidence can be associated...

        read more
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        Auntie Cath Cooks: Honey Soy Salmon with Thai Salad

        Auntie Cath Cooks: Honey Soy Salmon with Thai Salad

        by | Jul 12, 2022 | Balance, Edition 4, Food

        Honey Soy Salmon with Thai Salad!

        I needed to use up some veg in the fridge. I hate waste!! So if it needs using throw it in!!

        Julienne (ish) your veg (posh word for chopping veg into long thin strips) However- to add bulk and noodle type vibes I #spiralized a courgette! If it’s long and thin- I tend to spiralize! Especially when trying to keep carb intake down!! Prep the salad first.

        The fish:

        1/4 cup low-sodium soy sauce
        1/4 cup honey
        1/4 teaspoon garlic powder

        Olive oil
        Butter

        Heat the oil in pan – meanwhile whisk together the soy sauce, honey and garlic. Set aside.
        Cool the salmon skin side down till almost cooked through.
        Add one table spoon of butter and melt. Then add the sauce. Allow to thicken for a minute spoon over the salmon

        The veg that needed using this particular day:

        Courgette
        Spring onions
        Radishes (obsessed)
        Mange tout
        Finely chop a handful of coriander
        Finely chop one green chilli
        Whack it all in a bowl!

        For the dressing:

        1/4 cup peanut butter or other nut butter
        2 tablespoons fresh lime juice
        2 garlic cloves, grated
        2 teaspoons grated fresh ginger
        2 tablespoons soy sauce
        1 tablespoon sesame oil
        1 tablespoon maple syrup or honey
        Pinch salt such as Maldon

        Put all dressing ingredients into a blender- whizz up. Job done! Dress the bugger out with coriander!

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.
        Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

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        Auntie Cath’s Energy boosting flapjacks

        Auntie Cath’s Energy boosting flapjacks

        by | Jun 10, 2022 | Balance, Edition 3, Featured, Food, Trending

        This month’s recipe is one of my absolute favourites – Auntie Cath’s energy-boosting flapjacks. They’re super healthy and kids are going to love making them. They’re fab for lunch boxes, and you can freeze them!

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.

        Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

        SUBSCRIBE TO OUR YOUTUBE CHANNEL AND WATCH AUNTIE CATH COOKS:

        AUNTIE CATH’S EASY ENERGY-BOOSTING FLAPJACKS

        Ingredients
        3 large bananas
        175 g dates chopped
        180 g oats
        75 g butter melted
        1 tsp ground mixed spice
        1 pinch salt

         

        Instructions
        Preheat oven to 180c/Gas 4
        Mash bananas in a bowl (get your hands in there, it’s strangely satisfying)
        Stir in everything else, mix it up and let it stand for 15 minutes
        In the meantime, grease an 8″ square baking tray
        Bake for 20 minutes or until golden brown on top
        Take out of the oven, let cool and then enjoy a little piece of damn healthy heaven!

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        Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

        Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

        by | Jun 6, 2022 | Balance, Edition 3, Food

        Summer Berries
        Kate’s Summer Seasonal foods and her easy Jersey Royal New Potato Salad with Pesto, Peas and Broccoli recipe

        SUMMER SEASONAL FOODS

        I don’t know about you guys but I’m so ready for the summer! With the change in season happening this month, it got me thinking about seasonal foods. There are many benefits to choosing foods that are in season…

        • Becoming at one with nature! It gives us the chance to reconnect with nature’s cycles, the natural passing of time and the delicious and diverse foods that’s our seasonal climate provides.
        • It makes economic sense! Seasonal foods tend to be cheaper as they grow in abundance and have less distance to travel – this, therefore, reduces the energy and CO2 emissions needed to grow and transport the foods and supports our local economies and communities.
        • Mother Nature’s medicine! Seasonal eating works in sync with our bodies and what we require to eat at certain times of the year. The foods that grow in abundance at these times are more nutritionally specific. This ensures we are supported as much as possible through our 4 different seasons.
        • I have put together a list of my top seasonal fruits and vegetables for summer, along with their nutritional and medicinal benefits. Try to incorporate these into your daily diet as much as possible; to help you feel your best throughout this new season.
        • Blackcurrants – Helps regulate blood pressure, protect the brain against neurological damage associated with Alzheimer’s and dementia, contain 3x as much vitamin C than oranges and combined with its high amount of antioxidants, help boost immunity, and promotes eye health.
        • Blueberries – Slows the growth of prostate cancer, helps maintain a healthy gut due to containing antibacterial compounds, helps prevent cognitive decline and eye health.
        • Cherries – Specifically Montmorency cherries – bright red in colour – the most medicinal of all cherries, are rich in antioxidants, anti-inflammatory, help promote sleep and increase insulin production.
        • Gooseberries – Specifically Indian gooseberries – Are high in antioxidants and vitamins, especially vitamin C, helping to boost immunity, support memory and brain health, protect eye health and aids digestion.
        • Raspberries – Minimise the absorption of fat, helps regulate metabolism, tone the uterus and are cancer-protective.
        • Rhubarb – actually a vegetable not a fruit; helps strengthen bones, protects against neurological damage linked to Alzheimer’s, helps lower cholesterol, is a good source of fibre and vitamin C and helps protect eye health.  
        • Strawberries – Helps maintain optimal heart health by preventing blood vessel damage, helps soothe stomach upsets and aids digestion through its fibre content and contains anti-cancer properties.
        • Asparagus – Helps to support the gut, removes energy-draining toxins, helps strengthen the immune system, has a purifying effect on the skin and helps keep blood vessels supple.
        • Artichoke – An absolute fav of mine and here’s why – It is among the top 10 highest antioxidant-rich foods, high in dietary fibre, eases digestion (particularly helpful in people with IBS), aids detoxification, helps balance blood sugar levels and reduces cholesterol.
        • Aubergine – Opt for the purple variety as they contain fibre that benefits digestion, beneficial amount of antioxidants which help to balance blood sugar levels and prevent cell damage.
        • Beetroot – Contains phytochemicals which have a liver cleansing action, improve blood’s oxygen uptake, strengthens the heart, and contains a B vitamin that supports heart health.
        • Bell Peppers – Rich in antioxidants and vitamins, especially vitamin C, they help support eye health, protect against neurological damage, and promote heart health and contain anti-cancer properties.
        • Broad Beans – Rich in isoflavones which are plant hormones with heart-protective and anti-cancer properties.
        • Broccoli – Another fav of mine and one of the veggies I make sure my kids have daily! It helps strengthen the immune system, contains vitamin C which promotes collagen synthesis, promotes prostate health, helps protect eye health, and is an excellent source of indole-3-carbinol, a chemical which helps DNA repair in cells and is believed to block the growth of cancer cells.
        • Cabbage – Specifically red cabbage as it contains 2-8 times more vitamin C than other cabbages, but all brassica cabbages help to heal ulcers, support healthy liver function and fight free-radical damage to skin.
        • Carrots – Rich in beta-carotene (needed by the body to make vitamin A), aid digestion, helps weight control, promote healthy skin and nails and helps maintain good eyesight.
        • Chilli – Helps remove toxins from the body, clear congestion, helps with weight management by reducing appetite and cravings, helps lower cholesterol and regulate blood sugar levels.
        • Courgette – Aids water balance, low in calories, cleansing, help reduce an enlarged prostate, lowers cholesterol and stroke risk and supports efficient metabolism.
        • Fennel – Helps soothe stomach cramps, encourages healthy digestion, helps with hormone regulation through its oestrogenic qualities and helps relieve water retention.
        • Garlic – Another daily must have for me, due to its antibacterial and anti-fungal compounds, its ability to help strengthen the immune system, remove toxins and pollutants, containing anti-cancer substances and being a natural anti-coagulant.
        • Jersey Royal New Potatoes – Anti-inflammatory, helps lower blood pressure, a natural sedative, a good source of vitamin C, potassium, fibre, and B vitamins. Try to eat with the skin on as much as possible to increase fibre. 
        • Lambs Lettuce – Similar looking to spinach, it’s rich in beta-carotene (see ‘carrots’ above), supports a healthy immune system, promotes good skin and eye health and helps strengthen bones.
        • Pak Choi – Part of the cabbage family (as above), containing powerful antioxidants contributing to protecting cells from free-radical damage.
        • Peas – Specifically garden but including sugar snap and mange-tout – Rich in vitamins and minerals, their insoluble fibre content helps maintain digestive health, boost energy, fight infection, and promotes healthy sperm.
        • Radish – Supports healthy liver function, helps with detoxification, lowers blood pressure, fights hypertension and clears congestion.
        • Spinach – Helps strengthen bones, supports eye health, fights inflammation, helps prevent atherosclerosis and contains anti-cancer properties.
        • Spring Onions – Contains immune-boosting sulphur compounds, helps lower cholesterol, and feeds the good gut bacteria.
        • Tomatoes – Red tomatoes contain all four carotenoids, unlike the green and yellow variety; but all help to remove toxins from the body, boost immunity, lower cholesterol and reduce the risk of prostate cancer. 
        • Watercress – Promotes clear skin, can help reduce the risk of cancers of the colon, rectum and bladder, aids optimal digestion, maintains water balance and help fight colds and flu.

        Here’s an easy and as always, healthy recipe that includes some of the foods listed above. Why not give it a try and take to one of the many BBQs you’ll be attending over the summer?!

        Jersey Royal New Potato Salad with Pesto, Peas and Broccoli
        Nutritionist Kate Devine

        Jersey Royal New Potato Salad with Pesto, Peas and Broccoli

        Serves 4 

        Ingredients:

        • 1Kg Jersey Royal new potatoes, chopped in half
        • 2 heaped tbsp mayonnaise/vegan mayonnaise if required 
        • 400g broccoli florets, chopped into bite size pieces
        • 300g frozen garden peas 
        • Cracked black pepper, to taste

        Pesto Ingredients:

        • 1 cup/30g fresh basil 
        • 1/3 cup/45g pine nuts
        • 1 garlic clove, peeled
        • 2 tbsp nutritional yeast/vegan parmesan if required
        • Juice of half a lemon
        • 1/2 tsp salt
        • 1/4 cup/60ml olive oil

        Method:

        1. Cut the potatoes in half so that they are roughly the same size
        2. Place in a pan of salted boiling water for 20-25 mins until soft – poke one with a fork and if it slides off they are cooked
        3. Whilst the potatoes are boiling, make the pesto…
        4. Add the pesto ingredients above, except the olive oil, to a food processor. Blend until the pine nuts are broken down and the basil is chopped
        5. Continue blending and slowly pour the olive oil into the mixture until it is smooth and turns into pesto consistency
        6. Once the potatoes are cooked, drain them under cold water to cool them down
        7. Bring a pan of boiling, salted water back to the boil. Add the peas and broccoli and let simmer for 6 mins or until the broccoli turns a bright shade of green. Drain and leave to one side to cool
        8. Place the potatoes in a large bowl and add the pesto, mayonnaise, lemon zest, peas and broccoli and generous amounts of cracked black pepper. Use a large spoon, gently coat all the ingredients with the sauce and sprinkle a few pine nuts to finish.
        9. Serve and enjoy! You can keep this in the fridge in an air tight container for up to 3 days.

        Don’t forget to share your creations with us here at BROOD by tagging us on Instagram @broodmagazine @the.devine.life

        written BY KATE DEVINE

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        Auntie Cath cooks shredded chicken thai salad

        Auntie Cath cooks shredded chicken thai salad

        by | May 4, 2022 | Balance, Edition 2, Food

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.
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        Shredded Chicken Thai Salad

        (Or you can use baked miso tofu if you’re veggie/vegan)

        Ingredients
        3-4 chicken breasts, cooked then shredded
        4 tbsp sesame seeds – toasted
        2 courgettes- spiralized
        1 cup mange tout – raw
        4 spring onions – sliced
        1/2 iceberg lettuce – finely chopped
        Handful fresh coriander – roughly chopped

        The Dressing:
        4 tbsp toasted sesame oil
        2 tbsp of soy sauce/tamari
        1tbsp honey
        Juice of one lime

        Toss all salad ingredients together in a bowl.
        Whizz up dressing. Pour dressing over salad and sprinkle with extra sesame seeds.

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.
        Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

         KEEP UP TO DATE WITH BROOD:

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        Auntie Cath Cooks

        Auntie Cath Cooks

        by | Mar 17, 2022 | Balance, Edition 1, Family, Food

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.
        Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

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        Breakfast summer salad

        2 hand full of baby spinach
        1/4 cup blueberries
        1 medium avocado, diced
        1/3 cup cooked red quinoa
        1/4 cup toasted pumpkin seeds 2 strips bacon
        2 large eggs
        Dash of apple cider vinegar
        1 teaspoons honey
        Method
        Place the spinach, blueberries, avocado, quinoa, and pumpkin seeds in a large bowl and toss to combine. Divide the salad between bowls or deep plates.
        Place the bacon in a large cast iron skillet over medium-low heat. Cook until the fat has rendered out and the bacon is crispy, flipping halfway through, about 10 minutes total. Transfer the bacon to a paper towel-lined plate. Once cool, break the bacon into small crumbles.

        Reduce the heat to low and fry the eggs in the rendered bacon fat to desired doneness. Remove the pan from the heat. Top each salad with the crumbled bacon and an egg.
        Whisk the vinegar, honey, and salt into the remaining bacon fat in the pan until emulsified. Drizzle the warm dressing over the salad and serve immediately.

        Catherine Tyldesley (or Auntie Cath as she’s often known!) is one of the UKs favourite actresses. Making in her mark in the likes of BBC Ones ‘Lilies’ , sitcom ‘Scarborough’, ITVs ‘View Point’ and Ofcourse- the nations favourite‘Coronation Street’.
        Catherine has recently finished filming another drama for ITV and was crowned Winner of All Star Musicals 2021. Cath’s other huge passion in life is Food! After study nutrition on maternity leave with her first child- Caths enthusiasm for food grew. Especially nutritious, budget friendly, tasty family meals. We’re thrilled to bits to have Cath join us and share her knowledge and passion! You’re in for a treat with Auntie Caths recipes!

         KEEP UP TO DATE WITH BROOD:

        * indicates required
        Please select all the ways you would like to hear from Brood Magazine:
        You can unsubscribe at any time by clicking the link in the footer of our emails. For information about our privacy practices, please visit our website.
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