Food and drink

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Food & Drink Make a pickle in double quick time

By Rebecca Vincent

IT’S only in recent years that I’ve come round to the idea of vinegar and anything that even remotely resembles a pickle, but I like the idea of quick pickles as they don’t require much effort and the house doesn’t end up smelling of vinegar for ages after making them. This recipe works with a myriad of different vegetables, herbs and spices, but this time I’ve chosen carrots and onions.

Carrots have been one of my favourite vegetables since I was a kid – I used to get told off for picking and eating them straight out of the garden, barely stopping to wash them! They contain high levels of beta-carotene which we can convert into vitamin A, along with vitamins C, B6, K, biotin, thiamine and potassium.

Onions are a member of the allium family, along with garlic and leek, and they are a great source of vitamins C, B6, B1, K, biotin and chromium. They are also considered a prebiotic which means the dietary fibres they contain feed the beneficial bacteria within our gut, along with the wide array of phytochemicals they contain.

Carrot and onion quick pickle (Fills a 1 pint/16oz mason jar)

½ medium red onion 2 medium carrots 1 tsp sea salt 1 tsp sugar 1 garlic clove 1 cup of water ½ cup of apple cider vinegar Few sprigs of coriander

NICE ‘N’ EASY

Quick pickles don’t require much effort and the house doesn’t end up smelling of vinegar for ages after making them

Flavour options: ginger, turmeric, dill, chives, lemon zest

Finely slice the red onion. Slice the carrots in half lengthways then finely slice on the diagonal. If you have one, you can use a mandolin to do this. Finely slice the garlic clove, then cut each slice into matchsticks and roughly chop the coriander.

Layer the vegetables, garlic and coriander in the jar.

Bring the water to the boil in a small pan, then add the salt and sugar, stirring until dissolved. Pour the water mix and vinegar over the vegetables. When cool enough to handle put the lid on the jar and pop in the fridge for one hour. Then enjoy! n Rebecca Vincent BSc (Hons); BANT registered nutritionist; phone: 07515 019430; www.rebeccavincent nutrition.co.uk

Comfort food for those cold nights

by Rebecca Vincent

SQUASH season is in full swing! This family of veg are such versatile ingredients and work well in soups or stews, as well as being delicious steamed, stuffed, and/or roasted.

This time I’ve roasted and paired them with a flavourful walnut crumb, which adds a nice contrast of texture.

The components of the crumb can be adjusted to suit your taste, and even turned into a sweet version: pumpkin or butternut squash work well for this, simply omit the salt and pepper, use coconut oil instead of olive, and add cinnamon and nutmeg in with the walnuts instead of the savoury ingredients.

It’s great served with a big spoonful of yoghurt and a little drizzle of maple syrup!

Squashes are excellent sources of carotenes – the more vibrant the colour, the greater their concentration. They’re also good sources of vitamins C, B1, B6, folic acid, pantothenic acid, niacin, potassium, and fibre.

Walnuts are very nutrientdense, and a great source of vitamin E, manganese, copper, phosphorus, magnesium and omega-3 fatty acid alphalinolenic acid, as well as being rich sources of both protein and fibre.

Roasted squash with a crunchy walnut crumb (Serves 2-4)

½ medium squash (I used a crown prince, but most types would work) 10 whole walnuts (de-shelled) 2 garlic cloves Leaves from a small bunch of thyme Pinch of salt and pepper Extra virgin olive oil Pre-heat the oven to 180 degrees.

Cut the squash in half lengthways, scoop out the seeds, and cut into 2cm thick slices.

Lay on a tray, drizzle with the extra virgin olive oil, sprinkle with salt and pepper, and gently toss to ensure evenly coated.

Pop in the oven for about 20 minutes.

Meanwhile, pop the walnuts, garlic, and thyme into a small blender/food processor and pulse until coarse but well mixed.

After 15 minutes turn the squash and scatter the walnut mix over the top of each slice. Pop back in the oven for about 10 minutes until the nuts are lightly toasted.

Lovely served with a nice roast, or as part of a warm salad medley! n Rebecca Vincent BSc (Hons) BANT registered nutritionist; 07515 019430; www.rebecca vincentnutrition.co.uk.

Roasted squash with a crunchy walnut crumb is great served with yoghurt and a little maple syrup