Five: 150 effortless ways to eat 5+ fruit and veg a day by Rachel de Thample

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10 9 8 7 6 5 4 3 2 1 Ebury Press, an imprint of Ebury Publishing, 20 Vauxhall Bridge Road, London, SW1V 2SA Ebury Press is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com

Text © Rachel de Thample 2015 Photography by Nassima Rothacker © Ebury Press 2015 Rachel de Thample has asserted her right to be identified as the author of this Work in accordance with the Copyright, Designs and Patents Act 1988.

First published by Ebury Press in 2015. www.eburypublishing.co.uk A CIP catalogue record for this book is available from the British Library Editor: Rachel Malig Design: Two Associates Photography: Nassima Rothacker Styling: Rachel de Thample and Nassima Rothacker ISBN: 9780091959661 Colour reproduction by Altaimage Printed and bound in China by Toppan Leefung Penguin Random House is committed to a sustainable future for our business, our readers and our planet. This book is made from Forest Stewardship Council® certified paper.

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CONTENTS

001_053_breakfast.indd 5

Introduction

6

Menu Ideas

7

Five Fruit and Vegetables

8

Breakfast

10

BITE: Grow Your Lunch

53

Lunch

54

BITE: Wild Things

99

Fast

100

BITE: Children and Veg

153

Feast

154

Treats

190

Index

220

Acknowledgements

224

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TURKISH SPINACH 1.5

PORTIONS PER GALETTE

PREP

15 15 4

COOK SERVES

MINS MINS

500g spinach 2 garlic cloves, finely chopped 1 x quantity of galette batter (see page 20) a few glosses of oil 100g natural or Greek yoghurt 2 tsp harissa or 1–2 tsp chilli flakes (more or less, to taste) 4 egg yolks 2 tbsp dukka sea salt and freshly ground pepper

Heat a large pan or pot until hot while you prepare the spinach.

Use baby or small leaves of spinach if you can. If you’ve huge green leaves, strip off the woody stems (retain and use them in something else) and roughly chop the soft greens. Rinse the spinach, leaving the water clinging to the leaves. Add them to the hot pan along with a hit of salt and pepper, and the garlic. Fold the spinach until about half of it has wilted down; the rest will continue cooking after you’ve taken it off the heat. Tip the spinach into a sieve or colander. Gently squeeze it to remove the bitter juices.

Heat a separate frying pan and brush with a little oil, to coat. Prepare and cook a galette as described on page 20. Once it is set on one side, flip, then pile a mound of spinach in the centre. Top with a couple of tablespoons of yoghurt, a swirl of harissa or a pinch of chilli flakes.

Perch an egg yolk in the centre and scatter a little of the dukka mix on top. Fold the sides of the galette in toward and slightly over the filling, leaving a little peeping gap for the egg yolk. Pop a lid over the folded galette to help set the yolk to your liking. Transfer to a plate and repeat with the remaining batter and filling.

HOMEMADE DUKKA

Make your own dukka by toasting the following in a dry frying pan until fragrant: 2 tbsp sesame seeds, 1 tbsp cumin seeds, 1 tbsp coriander seeds, 2 tbsp pine nuts or crushed hazelnuts, a good pinch of sea salt. Store in a jam jar, lid tightly sealed, for up to 6 months.

2 2 B R E A K FA S T

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ROSY CHEEKS Marry the tanginess of rhubarb with the rich, earthy sweetness of beetroot, rounded off with their favourite spice and you’ve got an absolutely beautiful juice. This has become one of my favourite juices and it’s a great way of putting two quintessentially English veg to good use.

1

PORTION PER SERVING

pr ep 10 MINS cook NIL serves 1

Scrub the rhubarb and beetroot clean. You don’t have to peel the beetroot, but if the skin’s gone wrinkly or is caked with earth, then it might be wise to. Chop the veg into hunks and feed into the juicer with the ginger. Take a sip, and add a little more ginger, if you like, but don’t add too much or it’ll overpower the other ingredients.

100g rhubarb 20g beetroot 1cm slice of fresh ginger

SOUR APPLE Sorrel is one of my absolute favourite things to grow and eat. The spinach-like leaves have the most incredible lemony tang, and funnily enough, children seem to go wild for the stuff.

1

PORTION PER SERVING

pr ep 10 MINS cook NIL serves 1

200g apples 50g sorrel ● a splash of cold water

Wash the fruit and leaves. Roughly chop the apples (don’t worry about peeling them) and leaves and feed through your juicer. I like to take the edge off this one (and any apple-based juices), by adding a splash of cold water to it before serving. It rounds the flavours off nicely. ● If you can’t get hold of sorrel, swap it with any green leaf: spinach,

kale, cavolo nero, watercress. Add a squeeze of lemon juice at the end to bring forth that sorrel-like tang, which is the perfect foil to the apple’s sweetness and the richness of the greens.

LIQUID LUNCH 97

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ATHENIAN RISSOLES WITH PAVLOS’ SAUCE This beautifully simple Greek tomato sauce recipe came from the mother of a friend, Pavlos Konstantineas, who shared it with me last summer. Pavlos’ mother uses freshly grated tomatoes instead of passata, and you could do the same, if desired. The dish as a whole makes a light, healthy storecupboard supper, or a lovely starter for a larger Greek-themed feast.

4 PREP COOK SERVES

PORTION PER SERVING 10 25 4

MINS MINS

FOR PAVLOS’ SAUCE

a gloss of olive oil 1 onion, grated 690g passata 500ml water

½ tsp ground cinnamon 1 tsp dried oregano sea salt and freshly ground black pepper FOR THE ATHENIAN RISSOLES

3 x 400g tins of chickpeas 1 large onion, grated 3 garlic cloves, finely minced ½ tsp ground cinnamon

1 tsp chilli flakes (more or less, to taste) zest and juice of 1 lemon

For the sauce, add a gloss of oil to a saucepan, then add the grated onion and a hit of salt and pepper and cook over a medium-low heat until tender. Pour in the passata and let it bubble away for 10 minutes, until nicely thickened.

In a separate pan, warm the chickpeas in their cooking juices until tender. Drain, then add the grated onions to the warm chickpeas.

Toss in the garlic, cinnamon, chilli, lemon zest and a good squeeze of juice. Add a hit of salt and pepper and pulse in a blender or food processor or mash with a potato masher or fork until you have a coarse paste. Fold the herbs through.

Add the water to the tomato sauce and bring to the boil. Swirl in the cinnamon and oregano, reduce the heat to low and let it gently bubble away for 5–10 minutes while you cook your rissoles.

Shape the chickpea mix into golf-ball-sized dumplings. The mix should give you 16 rissoles, allowing 4 per person. If the mix is a little wet, dust with flour. Press to flatten the balls a little, making patties.

Heat a 1cm deep puddle of oil in a large frying pan and shallow fry the rissoles, in batches, until golden on all sides. Make sure you give the dumplings plenty of space in the pan so they can cook evenly.

Spoon the finished rissoles onto a warm plate or baking dish as you finish the others.

Taste the tomato sauce and season as needed. Spoon a good puddle of the sauce into shallow bowls or plates. Top with the warm rissoles and scatter a little fresh parsley over the top.

a large handful of fresh parsley and mint leaves, finely chopped, plus extra for garnish a dusting of plain white or chickpea (gram) flour olive oil or ghee

1 3 6 FA S T

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CINNAMON PARSNIP LAYERED SPONGE WITH BROWN BUTTER ICING This deliciously moist sponge proves that veg most certainly has a place in cakes.

0.5 PREP COOK SERVES

PORTION PER SERVING 20 30 10

MINS MINS

250g parsnips, peeled and coarsely grated 1 apple, coarsely grated zest and juice of 1 lemon 250g plain white flour 250g caster sugar 1 tbsp ground cinnamon, plus extra for topping 1 tsp ground ginger 1 tbsp baking powder ½ tsp bicarbonate of soda 100g runny honey 100ml warm water or apple juice 150ml olive oil 3 eggs 250g butter 300g icing sugar a large handful almonds, to decorate (optional) sea salt

Preheat the oven to 180°C/Gas 4. Oil two 23cm round cake tins with removable bases and line the bottom of each one with baking parchment.

In a bowl, mix the grated parsnips and apple with the lemon zest and juice. Set aside.

In a second bowl, mix the flour, sugar, spices, baking powder and bicarbonate of soda. Fold the parsnip and apple mix through the spiced flour.

Whisk the honey and water together until the honey dissolves. Add the oil, crack in the eggs and whisk everything together. Pour the eggy mix over the flour mix and gently fold through, being careful not to overmix.

Divide the batter between the tins. Bake on the middle shelf of the oven for 30 minutes, or until the cakes are golden on top and fully set in the centre. Insert a skewer to test – if it comes out clean, they’re done. Remove from the oven and leave to cool before removing from the tins.

For the icing, melt the butter in a large saucepan until frothy. When it turns from golden yellow to a light, nutty-smelling brown, remove from the heat. Sift in the icing sugar and whisk (ideally with a hand mixer) until smooth and creamy.

Transfer one of the cooled cakes to a plate or cake stand. Smooth half the icing over and top with the second cake. Smooth the remaining icing over the top of the cake and dot whole almonds around the outer edge, if you wish. For an extra flourish, finely chop or ground another handful of almonds, mix with a pinch of cinnamon and sea salt and scatter all over the top.

1 9 6 T R E AT S

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