The Eco-Conscious Cookbook

The

Eco-Conscious

Cookbook ALISON ROBERTS

The

Eco-Conscious

Cookbook recipe genre 3

First published in Great Britain in 2018 by Glint Books, an imprint of Square House.

192 Vauxhall Road London SW1V 1DX general.enquiries@glintbooks.com www.glintbooks.co.uk Text © Alison Roberts Design © Emma Oliver Photography © Frankie Unsworth & Emily Jonzen Food styling © Frankie Unsworth & Emily Jonzen Illustration © FreePik All rights reserved. No part of this work may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without prior written permission of the publisher.

Metric measurements are used throughout the book.

'1 egg' refers to one medium-sized egg.

ISBN 1234567890

Contents Introduction 7

Spring 12 Summer XX Autumn 20 Winter XX

Index 28

Introduction Carefully sourcing your ingredients is the first step in transitioning into an environmentally friendly diet. Farmer’s markets, farm shops and even your local green grocers’ are fully stocked of seasonal, local produce at low prices. Of course, this changes throughout the year, so we've divided our recipes into seasonal categories, making it easy to identify when the ingredients are in season.

Shopping seasonally Spring From April onwards, look out for new potatoes, leeks, lettuce, and the freshest green salad leaves. This is also the perfect time to make a rhubarb crumble, since its flavour will be at its strongest. Butchers will also have an abundance of local lamb, and will take the time to help prepare it for you, too.

Summer Courgettes, artichokes, green beans and garlic all come into season during the summer months. Don’t forget that this is the best time to source strawberries, cherries, gooseberries and currants from local farmers’ markets – or even pick your own. Seafood is also very popular, as fresh crabs, prawns and lobster can be found at fishmonger’s. Don’t be afraid to ask any questions about where the fish is sourced from, and avoid imported produce.

Autumn In September and October there are wild mushrooms aplenty, which is perfect for risotto or pasta dishes. Root vegetables such as squash, turnips and cauliflowers can easily be sourced from your local suppliers, and will stay fresh for a while too. Keep an eye out for chestnuts, walnuts and almonds, which all make great accompaniments to soups and salads.

Winter Carrots, parsnips and brussel sprouts are at their best just in time for Christmas, though they have plenty of other uses too! This is also your last chance to take advantage of perfectly ripe apples and pears, which can be used in hearty desserts during the colder months.

Introduction 7

Pantry staples A well-stocked pantry provides a solid base for a wide range of nutritionally balanced meals. Most can be prepared in advance, which means all you have to do is throw them together with some fresh ingredients and you’re good to go!

If you have a local wholefoods store, dry goods such as beans, rice and lentils can be purchased without plastic packaging if you have your own containers to fill. Large glass jars are perfect for this, but you can use any spare air-tight containers you already own.

A basic shopping list: Rice Dried pasta (penne, spaghetti) Dried noodles Dried beans and pulses (kidney beans, chickpeas, lentils) Grains (quinoa, buckwheat) Chopped tomatoes Cooking oil Salt and pepper Dried herbs and spices (paprika, thyme, chilli powder) Porridge oats Plain flour Caster sugar Honey Mustard (Dijon, English) Vinegar (malt, balsamic, white wine)

Top tip: It’s difficult to source ingredients such as chopped tomatoes without packaging, but remember that you can recycle them or even repurpose them as plant pots to grow your own herbs in.

8 Introduction

Preparing pulses Intro text here, dit lam, si consequas cullautas abor ad millam sitat magniendit explici liciist acessim usciende ipicidu cipsuntum et antecte auta dolorem lautatius vendusam voloritate molor soluIbusciis ea plataspidi as milla quiae.

Sourcing Vivamus convallis libero vitae finibus lacinia. In tristique dapibus est et auctor. Nunc eu aliquet elit, ac consequat turpis. Pellentesque elementum mollis ligula vel finibus. Sed blandit scelerisque euismod. Suspendisse est neque.

Preparing Vivamus convallis libero vitae finibus lacinia. In tristique dapibus est et auctor.

Nunc eu aliquet elit, ac consequat turpis. Pellentesque elementum mollis ligula vel finibus. Sed blandit scelerisque euismod. Suspendisse est neque, placerat nec mi sed, tincidunt pellentesque quam. Vivamus nec nulla at nisl lacinia convallis. Cras sit amet nibh in dolor hendrerit tristique. Morbi vitae neque ac dui hendrerit pulvinar.

Pellentesque elementum mollis ligula vel finibus. Sed blandit scelerisque euismod. Suspendisse est neque, placerat nec mi sed, tincidunt pellentesque quam. Vivamus nec nulla at nisl lacinia convallis. Cras sit amet nibh in dolor hendrerit tristique. Morbi vitae neque ac dui hendrerit pulvinar.

Cooking Vivamus convallis libero vitae finibus lacinia. In tristique dapibus est et auctor.

Nunc eu aliquet elit, ac consequat turpis. Pellentesque elementum mollis ligula vel finibus. Sed blandit scelerisque euismod. Suspendisse est neque, placerat nec mi sed, tincidunt pellentesque quam. Vivamus nec nulla at nisl lacinia convallis. Cras sit amet nibh in dolor hendrerit tristique. Morbi vitae neque ac dui hendrerit pulvinar.

10  Introduction

Spring

Four speedy salad d Salad dressings add a dashing of extra flavour to any combination of fresh, seasonal vegetables – but needn’t take longer than a minute or two to throw together.

Simply add all ingredients to a small bowl, mix well and drizzle over the leaves.

Honey & mustard Tahini 2 tbsp tahini juice of 1 lemon salt pepper 6 tbsp water

14 Spring

2 tsp wholegrain mustard 2 tsp honey juice of 1 lemon 6 tbsp olive oil salt pepper

dressings

Hint: If preparing salads for the week ahead, store the dressing separately and add just before serving. This helps to maintain the freshness of the vegetables.

Try using a clean, empty jam jar, as you can easily screw on the lid and shake vigorously to combine the ingredients.

Simply screw on the lid and store leftovers in the fridge.

French Garlic & parsley

1 tsp Dijon mustard 2 tbsp white wine vinegar 6 tbsp olive oil salt pepper pinch of sugar

1/2 small pack of parsley 1 tsp Dijon mustard 1 tbsp sherry vinegar 1/2 clove of grated garlic 3 tbsp olive oil

Spring 15

serves

4

Tangy apple & carrot salad Introduction to the recipe, dolor sit amet, consectetur adipiscing elit, sed do iusmod tempor incididunt ut labore et dolore magna aliqua.

Ultricies lacus sed turpis tincidunt id aliquet risus.

-------

100ml ut labor maiore, vel et qui 2 tsp am sit quunt lab ipsus maio molecto a pinch of dolupturevel imendem es am 100g eaquo 100ml ut labor maiore, vel et qui 2 tsp am sit quunt lab ipsus maio molecto

Recipe instructions Ro to int recte voloribus vendunt faccatque providu ntecte prepelene quae evendis ipsa culpari squae. Git que non num ad ut atur sima volupta ssitibus.

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Top tip: Egestas pretium aenean pharetra magna. Facilisis leo vel fringilla est ullamcorper eget nulla facilisi etiam.

Ultricies lacus sed turpis tincidunt id aliquet risus. Dui vivamus arcu felis bibendum ut tristique et egestas. Lectus nulla at volutpat diam ut venenatis.

Egestas pretium aenean pharetra magna. Facilisis leo vel fringilla est ullamcorper eget nulla facilisi etiam.

16  Spring

makes

24

Jam sandwich shortbread bites Introduction to the recipe, dolor sit amet, consectetur adipiscing elit, sed do iusmod tempor incididunt ut labore et dolore magna aliqua.

Ultricies lacus sed turpis tincidunt id aliquet risus.

-------

100ml ut labor maiore, vel et qui 2 tsp am sit quunt lab ipsus maio molecto a pinch of dolupturevel imendem es am 100g eaquo 100ml ut labor maiore, vel et qui 2 tsp am sit quunt lab ipsus maio molecto

To store, egestas pretium aenean pharetra magna. Facilisis leo vel fringilla est ullamcorper eget nulla facilisi etiam.

Recipe instructions ro to int recte voloribus vendunt faccatque providu ntecte prepelene quae evendis ipsa culpari squae. Git que non num ad ut atur sima volupta ssitibus.

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.

Ultricies lacus sed turpis tincidunt id aliquet risus. Dui vivamus arcu felis bibendum ut tristique et egestas. Lectus nulla at volutpat diam ut venenatis.

Egestas pretium aenean pharetra magna.

Spring 19

Autumn

Overnight oats Intro text here, dit lam, si consequas cullautas abor ad millam sitat magniendit explici liciist acessim usciende ipicidu cipsuntum et antecte auta dolorem lautatius vendusam voloritate molor soluIbusciis ea plataspidi as milla quiae.

The base recipe: 1.

2.

3.

4.

Donec vel sapien nisl. Sed lobortis diam non.

Praesent sit amet nisi a elit mollis tincidunt.

Placerat vestibulum, purus nunc vestibulum.

Aliquam ultricies dui vel tincidunt bibendum.

Banana & peanut butter Pellentesque iaculis orci a ex semper luctus. Cras convallis magna ac erat pretium, in vehicula sapien maximus. In in erat non ipsum frin.

22  Autumn

Strawberry & vanilla

Honey & walnut

Pellentesque iaculis orci a ex semper luctus. Cras convallis magna ac erat pretium, in vehicula sapien maximus.

Pellentesque iaculis orci a ex semper luctus. Cras convallis magna ac erat pretium, in vehicula sapien maximus.

Chocolate & almond

Apple & cinnamon

Pellentesque iaculis orci a ex semper luctus. Cras convallis magna ac erat pretium, in vehicula sapien maximus.

In in erat non ipsum fringilla fringilla.

Pellentesque iaculis orci a ex semper luctus. Cras convallis magna ac erat pretium, in vehicula sapien maximus. In in erat non ipsum.

Autumn 23

serves

2

Plum & flaked almond fool These indulgent plum fools are the perfect sweet treat as the cooler months of Autumn draw in. In September, farmer’s markets will have an abundance of perfectly ripe plums that are full of flavour.

---------

50g whole almonds 30g flaked almonds 1 vanilla pod 2 tbsp maple syrup 100-200ml milk 3-4 ripe plums (sliced) 1/2 tsp ground cinnamon 1/2 tsp ground ginger

Top tip: these desserts can be made in advance, then stored and served in repurposed glass mason jars!

The night before you begin, soak the almonds in water.

After approximately 12 hours, add the soaked almonds to a blender with the vanilla pod seeds, syrup and milk. Blend until you reach a smooth consistency, adding extra milk if necessary.

Next, fry the sliced plums, syrup and spices until the plums have softened.

This will take around 10 minutes.

Finally, assemble your dessert.

Use the almond cream as the base layer, topped with the fried plums and a sprinkling of flaked almonds to garnish.

For a little extra flavour, add dusting of ground cinnamon.

24  Autumn

serves

4

Versatile root vegetable soup This hearty root vegetable soup is deliciously comforting, and can be adapted using any root vegetables you already have or can source locally.

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25g unsalted butter 1 leek (sliced) 1/2 medium celeriac (peeled and chopped) 2 parsnips (peeled and chopped) 3 carrots (peeled and chopped) 1 litre vegetable stock Salt Pepper

To achieve a deep red colour and earthy taste, substitute celeriac for sliced beetroot. Or for an autumnal orange shade, swap celeriac for butternut squash or pumpkin. This will bring out a sweeter, richer flavour.

First, melt the butter in a large saucepan, then fry the leeks until softened. Add the carrots, parsnips and celeriac.

Cook for five minutes, stirring until the vegetables are coated.

Slowly pour in the stock and bring to the boil. When the vegetables are soft, add salt and pepper to taste.

Transfer the mixture into a blender, and blend until smooth.

To serve, add your choice of toasted pumpkin seeds, fresh herbs or a dash of double cream.

Autumn 27

Index A Artichoke galette Asparagus orzo Nulla tincidunt Pharetra nisl

G 30 73 97 29

Luctus Nulla tincidunt Pharetra nisl Aenean eget leo Metus

30 73 97 29 32

B Aenean eget leo Metus Pellentesque orci

18

H

76

Pellentesque orci Odio commodo Suscipit at ipsum Quisque At tellus congue Imperdiet mauris

82

C Suscipit at ipsum Quisque At tellus congue

61

76 82 65 37 23 61

52 11

I D Imperdiet mauris Vulputate lectus Nam viverra Convallis ex et ultrices

42 18 97

E Porta tellus Pharetra eros Nam convallis tempor Finibus Fusce et erat anteitae Tellus viverra

Convallis ex Et ultrices Suspendisse Orem non dapibus Aenean in diam

35 15 42 18 97

J 23 61 52 11

Vestibulumnvallis tempor Finibus Tellus viverra Vulputate lectus

23 61 52 11

31 35

K F Vulputate lectus Nam viverra 28  Index

18 26

Nam viverra Convallis ex et ultrices Suspendisse

15 42 18

L Pellentesque ultrices Semper cursus Nulla tincidunt Pharetra nisl

R 30 73

Pellentesque ultrices Nulla tincidunt

38 30

97 29

S M Aenean eget leo Metus Pulvinar blandit nec

18 76 82

N Suscipit at ipsum Quisque At tellus congue Imperdiet mauris

52 11 31

97 29 32 99

Pulvinar blandit nec Suscipit at ipsum Quisque At tellus congue

27 18 76 82

U 18 97 82 65

Blandit mollis Orem non dapibus Vestibulum Porta tellus

65 37 23 61

37 23 61

V Pharetra eros Nam convallis tempor Finibus

P Nam convallis tempor Tellus viverra Vulputate lectus Nam viverra

73

T 61

O Suspendisse Blandit mollis Orem non dapibus Aenean in diam Vestibulum Porta tellus Pharetra eros

Pharetra nisl Aenean eget leo Metus Pellentesque orci Odio commodo

52 11 31

35

35

15 42

W

18

Fusce et erat anteitae Tellus viverra Convallis ex et ultrices

15 42 18

Q Convallis ex et ultrices Suspendisse Blandit mollis Orem non dapibus

97

Y

82

Suspendisse Blandit mollis Orem non dapibus

65 37

97 82 65

Index 29

Transition to a more eco-friendly diet by learning how to prepare a diverse range of nutritious, fuss-free meals. From fruity, wholegrain breakfast bars to spicy Moroccan stews, nourish your body with wholefoods and fresh local produce that will keep you satisfied between breakfast, lunch and supper. Reduce your food waste and ditch pre-packaged ready meals as you master the art of creating your own. With just a little thoughtful planning and preparation, lets not only help to save our planet, but our time and money too.

'Shop seasonally, plan ahead and transform your lifestyle’ • Speedy spring salads • Summertime sweet treats • Autumnal root vegetable soups • Warming winter casseroles