< PreviousTIP SPINACH & WATERCRESS 14 PREP / COOK TIME 15 min. / 20 min. vegetarian / nut-free Makes: 9 large muffins 6½ cups (200 g) baby spinach, roughly chopped 1 red chili pepper, seeded and chopped finely grated zest of 1 lemon 1 cup (250 ml) milk 5 tablespoons (70 ml) olive oil 3 large eggs 3¹⁄³ cups (400 g) spelt flour 2 teaspoons baking powder salt and pepper ½ cup (125 g) ricotta Preheat the oven to 350ºF (180ºC). Line two jumbo muffin pans with 9 paper liners. Place the spinach in a large bowl with the chopped chili pepper and lemon zest. In another bowl, whisk together the milk and olive oil, then whisk in the eggs, one at a time. Fold in the flour and baking powder and season well with salt and pepper. Tip in the spinach mixture and mix well. Gently fold in the ricotta, leaving it semi-unmixed. Pour the batter into the muffin liners until they are a third full and bake for 20 minutes, or until golden and cooked through. Carefully remove the pan from the oven and let rest in the pan for 2 minutes. Transfer to a wire rack to cool slightly before serving warm or cold. These fluffy, light, and zesty muffins are great for picnics, light lunches, and snacks. They are full of vitamin C. Serve with a zesty green salad. Spinach & ricotta muffins TIP SPINACH & WATERCRESS 14 PREP / COOK TIME 15 min. / 20 min. vegetarian / nut-free Makes: 9 large muffins 6½ cups (200 g) baby spinach, roughly chopped 1 red chili pepper, seeded and chopped finely grated zest of 1 lemon 1 cup (250 ml) milk 5 tablespoons (70 ml) olive oil 3 large eggs 3¹⁄³ cups (400 g) spelt flour 2 teaspoons baking powder salt and pepper ½ cup (125 g) ricotta Preheat the oven to 350ºF (180ºC). Line two jumbo muffin pans with 9 paper liners. Place the spinach in a large bowl with the chopped chili pepper and lemon zest. In another bowl, whisk together the milk and olive oil, then whisk in the eggs, one at a time. Fold in the flour and baking powder and season well with salt and pepper. Tip in the spinach mixture and mix well. Gently fold in the ricotta, leaving it semi-unmixed. Pour the batter into the muffin liners until they are a third full and bake for 20 minutes, or until golden and cooked through. Carefully remove the pan from the oven and let rest in the pan for 2 minutes. Transfer to a wire rack to cool slightly before serving warm or cold. These fluffy, light, and zesty muffins are great for picnics, light lunches, and snacks. They are full of vitamin C. Serve with a zesty green salad. Spinach & ricotta muffins TIP SPINACH & WATERCRESS 16 PREP / COOK TIME 15 min. / 25 min. vegetarian Serve with some tzatziki, green leaves, and Kalamata olives for a more meze-style dinner. Serves: 6 for lunch and 4 for dinner ¹⁄³ cup (50 g) pine nuts 5 large eggs 7 oz. (200 g) feta, crumbled pepper 1 tablespoon dried oregano finely grated zest and juice of 1 lemon ½ cup (113 g) unsalted butter, at room temperature, plus extra for greasing ½ cup (115 ml) olive oil 6½ cups (200 g) baby spinach 8½ cups (300 g) watercress 9½ oz. (270 g) pack filo pastry Preheat the oven to 400ºF (200ºC). Toast the pine nuts in a large dry skillet over medium heat for 1 minute, or until golden, tossing so they don’t burn. Set aside. Break the eggs into a bowl and add the feta. Season with pepper, add the oregano, lemon zest, and toasted pine nuts and mix well. Melt half the butter and the oil in the skillet over medium heat. Add half the spinach and stir until wilted, then add the remaining spinach. Do the same with the watercress, stirring until wilted. Remove from the heat and add the lemon juice. Grease a 9½-inch (24 cm) oven-safe skillet with butter. Lay a filo sheet over the base, then brush with butter. Continue with the remaining filo and butter, moving the sheets clockwise around the pan. Stir the wilted greens into the egg mixture, then pour the filling into the pastry case and spread out evenly. Fold the filo up and over the filling to cover. Place the pan over medium heat for 5 minutes, then bake on the top shelf of the oven for 20 minutes, or until golden and crisp. Spinach, watercress, & feta filo tartTIP SPINACH & WATERCRESS 16 PREP / COOK TIME 15 min. / 25 min. vegetarian Serve with some tzatziki, green leaves, and Kalamata olives for a more meze-style dinner. Serves: 6 for lunch and 4 for dinner ¹⁄³ cup (50 g) pine nuts 5 large eggs 7 oz. (200 g) feta, crumbled pepper 1 tablespoon dried oregano finely grated zest and juice of 1 lemon ½ cup (113 g) unsalted butter, at room temperature, plus extra for greasing ½ cup (115 ml) olive oil 6½ cups (200 g) baby spinach 8½ cups (300 g) watercress 9½ oz. (270 g) pack filo pastry Preheat the oven to 400ºF (200ºC). Toast the pine nuts in a large dry skillet over medium heat for 1 minute, or until golden, tossing so they don’t burn. Set aside. Break the eggs into a bowl and add the feta. Season with pepper, add the oregano, lemon zest, and toasted pine nuts and mix well. Melt half the butter and the oil in the skillet over medium heat. Add half the spinach and stir until wilted, then add the remaining spinach. Do the same with the watercress, stirring until wilted. Remove from the heat and add the lemon juice. Grease a 9½-inch (24 cm) oven-safe skillet with butter. Lay a filo sheet over the base, then brush with butter. Continue with the remaining filo and butter, moving the sheets clockwise around the pan. Stir the wilted greens into the egg mixture, then pour the filling into the pastry case and spread out evenly. Fold the filo up and over the filling to cover. Place the pan over medium heat for 5 minutes, then bake on the top shelf of the oven for 20 minutes, or until golden and crisp. Spinach, watercress, & feta filo tartTIP SPINACH & WATERCRESS 20 PREP / COOK TIME 10 min. / 40 min. vegetarian / nut-free Preheat the oven to 350ºF (180ºC). Heat the olive oil in a pan over medium heat, add the garlic and stir-fry for 3 minutes until colored and crispy. Remove with a slotted spoon and set aside. Pour out half the garlic oil and reserve for serving. Add the butter to the garlic oil left in the pan, then add the celery, onions, and a large pinch of salt and cook for 15 minutes, or until soft and translucent. Add the chickpeas with the broth and bring to a gentle simmer. Cook for 15–20 minutes. Meanwhile, make the croutons. Mix the torn bread, olive oil, and lemon zest together on a baking sheet. Bake for 10 minutes, tossing halfway through, until golden and crisp. Set aside. Remove 2 ladles of chickpeas from the broth and purée the soup with a handheld blender. Add the watercress, leave to wilt, then blend until the watercress is finely chopped. Return the reserved chickpeas to the soup and add the lemon juice. Season. Serve the soup topped with the croutons, garlic, and a drizzle of the remaining garlic oil. Serves: 4–6 ½ cup (115 ml) olive oil 6 garlic cloves, finely sliced 5 tablespoons (70 g) butter 2 celery sticks, chopped 2 onions, chopped 14 oz. (400 g) can chickpeas, drained and rinsed 6¹⁄³ cups (1.5 L) vegetable broth 11½ cups (400 g) watercress salt and pepper Croutons 5 oz. (150 g) sourdough bread, torn into large chunks 3 tablespoons (45 ml) olive oil grated zest and juice of 1 lemon If you are planning on taking this soup out for lunch, keep the garlic crisps and croutons in a separate container so they stay crunchy. Watercress soup with crispy garlic & croutonsTIP SPINACH & WATERCRESS 20 PREP / COOK TIME 10 min. / 40 min. vegetarian / nut-free Preheat the oven to 350ºF (180ºC). Heat the olive oil in a pan over medium heat, add the garlic and stir-fry for 3 minutes until colored and crispy. Remove with a slotted spoon and set aside. Pour out half the garlic oil and reserve for serving. Add the butter to the garlic oil left in the pan, then add the celery, onions, and a large pinch of salt and cook for 15 minutes, or until soft and translucent. Add the chickpeas with the broth and bring to a gentle simmer. Cook for 15–20 minutes. Meanwhile, make the croutons. Mix the torn bread, olive oil, and lemon zest together on a baking sheet. Bake for 10 minutes, tossing halfway through, until golden and crisp. Set aside. Remove 2 ladles of chickpeas from the broth and purée the soup with a handheld blender. Add the watercress, leave to wilt, then blend until the watercress is finely chopped. Return the reserved chickpeas to the soup and add the lemon juice. Season. Serve the soup topped with the croutons, garlic, and a drizzle of the remaining garlic oil. Serves: 4–6 ½ cup (115 ml) olive oil 6 garlic cloves, finely sliced 5 tablespoons (70 g) butter 2 celery sticks, chopped 2 onions, chopped 14 oz. (400 g) can chickpeas, drained and rinsed 6¹⁄³ cups (1.5 L) vegetable broth 11½ cups (400 g) watercress salt and pepper Croutons 5 oz. (150 g) sourdough bread, torn into large chunks 3 tablespoons (45 ml) olive oil grated zest and juice of 1 lemon If you are planning on taking this soup out for lunch, keep the garlic crisps and croutons in a separate container so they stay crunchy. Watercress soup with crispy garlic & croutonsvarieties Depending on the climate and where you want to grow broccoli, there are lots of varieties of the green-headed broccoli. They mostly vary by the size of the head, sprouting color, and leaf. how to eat broccoli Broccoli is very versatile. You can eat it raw, roasted, steamed, or fried. It can be used in soups and blended or even juiced. Avoid overcooking broccoli as it will turn mushy and reduce the availability of the vitamins and minerals. Broccoli comes from the Italian word broccolo and means “the flowering crest of a cabbage.” The head and stems can be eaten. It is a cruciferous vegetable, which means it is in the same family as cabbage, kale, and cauliflower. broccoli • Just 31 calories • Full daily requirement of vitamin K (90 mcg) • 81 mcg vitamin C, well above the daily recommended intake of 60 mcg what’s in it? 1 cup (90 g) raw broccoli is made up of nearly 90% water, 7% carbs, 3% protein, and no fat. It is cholesterol free, gluten free, and a good source of plant-based calcium. It contains: what can it do for me? The high sulforaphane content in broccoli is thought to reduce the risk of cancer. In research, sulforaphane reduced the size of a number of cancer cells and blocked further tumor growth. The fiber in broccoli is known to promote digestion and bowel health as well as regulate blood sugar levels. • High levels of iron, folate, potassium, and manganese • Antioxidants and plant compounds, namely sulforaphane • Fiber GREEN HEAD BROCCOLI—many heirloom varieties (Belstar, Calabrese, Destiny, Di Cicco, Green Goliath, Green Magic, Sun King, Waltham 29) PURPLE SPROUTING BROCCOLINI BROCCOLI RAABvarieties Depending on the climate and where you want to grow broccoli, there are lots of varieties of the green-headed broccoli. They mostly vary by the size of the head, sprouting color, and leaf. how to eat broccoli Broccoli is very versatile. You can eat it raw, roasted, steamed, or fried. It can be used in soups and blended or even juiced. Avoid overcooking broccoli as it will turn mushy and reduce the availability of the vitamins and minerals. Broccoli comes from the Italian word broccolo and means “the flowering crest of a cabbage.” The head and stems can be eaten. It is a cruciferous vegetable, which means it is in the same family as cabbage, kale, and cauliflower. broccoli • Just 31 calories • Full daily requirement of vitamin K (90 mcg) • 81 mcg vitamin C, well above the daily recommended intake of 60 mcg what’s in it? 1 cup (90 g) raw broccoli is made up of nearly 90% water, 7% carbs, 3% protein, and no fat. It is cholesterol free, gluten free, and a good source of plant-based calcium. It contains: what can it do for me? The high sulforaphane content in broccoli is thought to reduce the risk of cancer. In research, sulforaphane reduced the size of a number of cancer cells and blocked further tumor growth. The fiber in broccoli is known to promote digestion and bowel health as well as regulate blood sugar levels. • High levels of iron, folate, potassium, and manganese • Antioxidants and plant compounds, namely sulforaphane • Fiber GREEN HEAD BROCCOLI—many heirloom varieties (Belstar, Calabrese, Destiny, Di Cicco, Green Goliath, Green Magic, Sun King, Waltham 29) PURPLE SPROUTING BROCCOLINI BROCCOLI RAABTIP gluten-free PREP / COOK TIME: 10 min. / 30 min. 1 head broccoli ²⁄³ cup (100 g) ground almonds 1¼ cups (100 g) rolled oats pinch of dried oregano 2 eggs, beaten olive oil 4 tablespoons passata 3 Italian fennel sausages, removed from casings Makes: 1 large pizza 04 Increase the oven temperature to 475ºF (250°C). Spread the passata over the base. Add the sausage, in pieces, sliced garlic, and tear over the mozzarella. Bake for 10 minutes. Drizzle with olive oil and sprinkle over the basil. 03 Line a baking sheet with parchment paper, then rub it with olive oil. Place the dough in the middle and flatten it out until it is about ¼ inch (5 mm) thick—slightly thicker around the edges. Bake for 20 minutes, or until just golden. 02 Mix everything together, then use your hands to form the mixture into a ball. It will be a little wetter and less firm than a traditional pizza dough. 01 Preheat the oven to 425ºF (220°C). Pulse the broccoli in a food processor to a rice-like texture. Place in a bowl, add the ground almonds, oats, and oregano. Season. Mix, then make a well in the center and add the eggs. This pizza is flavorful and a brilliant way of hiding vegetables from the kids. Play around with your favorite toppings. Fennel sausage & broccoli pizza 1 garlic clove, sliced 1 ball of fresh mozzarella 1 handful of basil leaves salt and pepper TIP gluten-free PREP / COOK TIME: 10 min. / 30 min. 1 head broccoli ²⁄³ cup (100 g) ground almonds 1¼ cups (100 g) rolled oats pinch of dried oregano 2 eggs, beaten olive oil 4 tablespoons passata 3 Italian fennel sausages, removed from casings Makes: 1 large pizza 04 Increase the oven temperature to 475ºF (250°C). Spread the passata over the base. Add the sausage, in pieces, sliced garlic, and tear over the mozzarella. Bake for 10 minutes. Drizzle with olive oil and sprinkle over the basil. 03 Line a baking sheet with parchment paper, then rub it with olive oil. Place the dough in the middle and flatten it out until it is about ¼ inch (5 mm) thick—slightly thicker around the edges. Bake for 20 minutes, or until just golden. 02 Mix everything together, then use your hands to form the mixture into a ball. It will be a little wetter and less firm than a traditional pizza dough. 01 Preheat the oven to 425ºF (220°C). Pulse the broccoli in a food processor to a rice-like texture. Place in a bowl, add the ground almonds, oats, and oregano. Season. Mix, then make a well in the center and add the eggs. This pizza is flavorful and a brilliant way of hiding vegetables from the kids. Play around with your favorite toppings. Fennel sausage & broccoli pizza 1 garlic clove, sliced 1 ball of fresh mozzarella 1 handful of basil leaves salt and pepper Next >