< PreviousPHOTO TIP vegetarian 04 For the frosting, beat the mascarpone and sugar together until smooth. Add half the cream cheese and beat, then add the rest and mix until combined. Remove the cakes from the pans and sandwich together with half the frosting. Top with the remaining frosting and pecans. 03 Divide the batter evenly between the pans and bake for 25–30 minutes until a skewer inserted into the center of the cake comes out clean. Let cool in the pans. 02 Mix the sugar, flour, and spices with a good pinch of salt in a bowl. Add the wet ingredients to the dry, along with the carrots and half the nuts, and mix well to combine. 01 Preheat the oven to 350°F (180°C). Oil and line the base and sides of two 8-inch (20 cm) cake pans with parchment paper. Whisk the oil, yogurt, and eggs together in a separate bowl. 1 cup (230 ml) light olive oil, plus extra for oiling ½ cup (100 g) plain yogurt 4 large eggs 1¾ cups (335 g) light muscovado sugar 2¼ cups (270 g) self- rising flour 2½ teaspoons ground cinnamon 1 teaspoon ground cardamom 1½ cups (200 g) pecans, chopped 2¾ cups (300 g) carrots, grated Makes: 8-inch (20 cm) cake PREP / COOK TIME: 20 min. / 30 min. This simple spiced carrot cake is really moist so it’s perfect if you need to make a cake a day or two in advance. Spiced carrot cake 8 oz. (225 g) mascarpone ¾ cup (100 g) powdered sugar 12 oz. (340 g) full-fat cream cheese saltPHOTO TIP vegetarian 04 For the frosting, beat the mascarpone and sugar together until smooth. Add half the cream cheese and beat, then add the rest and mix until combined. Remove the cakes from the pans and sandwich together with half the frosting. Top with the remaining frosting and pecans. 03 Divide the batter evenly between the pans and bake for 25–30 minutes until a skewer inserted into the center of the cake comes out clean. Let cool in the pans. 02 Mix the sugar, flour, and spices with a good pinch of salt in a bowl. Add the wet ingredients to the dry, along with the carrots and half the nuts, and mix well to combine. 01 Preheat the oven to 350°F (180°C). Oil and line the base and sides of two 8-inch (20 cm) cake pans with parchment paper. Whisk the oil, yogurt, and eggs together in a separate bowl. 1 cup (230 ml) light olive oil, plus extra for oiling ½ cup (100 g) plain yogurt 4 large eggs 1¾ cups (335 g) light muscovado sugar 2¼ cups (270 g) self- rising flour 2½ teaspoons ground cinnamon 1 teaspoon ground cardamom 1½ cups (200 g) pecans, chopped 2¾ cups (300 g) carrots, grated Makes: 8-inch (20 cm) cake PREP / COOK TIME: 20 min. / 30 min. This simple spiced carrot cake is really moist so it’s perfect if you need to make a cake a day or two in advance. Spiced carrot cake 8 oz. (225 g) mascarpone ¾ cup (100 g) powdered sugar 12 oz. (340 g) full-fat cream cheese saltYELLOW CHERRYRED CHERRY varieties: • 32 calories • 427 mg potassium • 25 mg vitamin C • The powerful antioxidant lycopene as well as lutein and zeaxanthin what’s in them? Tomatoes have a very high water content, no cholesterol, and for such a sweet vegetable, only a small amount of carbohydrates per serving. 1 cup (180 g) chopped raw tomato contains: what can they do for me? The powerful antioxidants in tomatoes have been found to contribute to a number of health benefits. Lycopene is thought to play a role in cancer prevention while lutein and zeaxanthin may protect vision. A study showed daily intake of these antioxidants had a 25% reduction of age-related macular degeneration. how to eat tomatoes Tomatoes are a source of the fifth taste: umami. They can be eaten in many ways and in a variety of dishes. Cooking tomatoes releases more of the powerful antioxidant lycopene. It is also important to wash tomatoes before eating or buy organic as they are known to hold high levels of pesticide residue. Tomatoes are technically a fruit but more often treated as a vegetable. They are the red berry of the tomato plant. tomatoes • 1.6 g protein • 2.2 g fiber • 100% daily recommended intake for vitamin A • 5.8 g carbohydrates Here are the most popular and well-known varieties: ROMAPOINTED PLUM RED BEEFSTEAK TOMATO YELLOW HEIRLOOM GREEN ZEBRA BLACK HEIRLOOMYELLOW CHERRYRED CHERRY varieties: • 32 calories • 427 mg potassium • 25 mg vitamin C • The powerful antioxidant lycopene as well as lutein and zeaxanthin what’s in them? Tomatoes have a very high water content, no cholesterol, and for such a sweet vegetable, only a small amount of carbohydrates per serving. 1 cup (180 g) chopped raw tomato contains: what can they do for me? The powerful antioxidants in tomatoes have been found to contribute to a number of health benefits. Lycopene is thought to play a role in cancer prevention while lutein and zeaxanthin may protect vision. A study showed daily intake of these antioxidants had a 25% reduction of age-related macular degeneration. how to eat tomatoes Tomatoes are a source of the fifth taste: umami. They can be eaten in many ways and in a variety of dishes. Cooking tomatoes releases more of the powerful antioxidant lycopene. It is also important to wash tomatoes before eating or buy organic as they are known to hold high levels of pesticide residue. Tomatoes are technically a fruit but more often treated as a vegetable. They are the red berry of the tomato plant. tomatoes • 1.6 g protein • 2.2 g fiber • 100% daily recommended intake for vitamin A • 5.8 g carbohydrates Here are the most popular and well-known varieties: ROMAPOINTED PLUM RED BEEFSTEAK TOMATO YELLOW HEIRLOOM GREEN ZEBRA BLACK HEIRLOOMgarlic varieties: There are many types of garlic, each with different flavors: Garlic is considered a vegetable and is a part of the allium family along with onions, shallots, leeks, and chives. Garlic and onions can be distinguished by the bulb size, their nutrition, and flavor. Garlic is a natural antibiotic and has been used in cooking and medicine for a long time. It contains a compound called diallyl sulfide, which is said to be more effective in fighting bacteria than some antibiotics. what’s in garlic? • Vitamin C • Vitamin B6 • Manganese • Sulfur compounds onions & garlic As with garlic and other allium vegetables, the sulfur compounds onions are known to help protect against cancer. The high vitamin C builds and maintains collagen, which can boost skin and hair. what’s in onions? • 64 calories in 1 cup (160 g) • Vitamin C • Vitamin B6 • Manganese • Sulfur compounds what can garlic do for me? what can onions do for me? how to eat onions Onions are used in many different dishes. When sautéed, the heat is cooked out of them and they bring a sweetness and flavor to the dish. Onions can also be eaten raw. how to eat garlic Cooking garlic reduces its flavor but also its health benefits. Finely chopped, it can be eaten raw in dressings and dips. The greens can also be eaten in stir-fries or salads. onion varieties Onions can vary in size, shape, color, and also flavor. The most common types include: SHALLOT RED SPANISH BROWN ONION WHITE SCALLIONS PEARL LEEK GREEN GARLIC • ELEPHANT : A variant of leek, this huge allium is sweeter and milder than traditional garlic • RAMSON : This is wild garlic and is found in moist woodland; pick in April and May other varieties • VIDALIA: A variety of sweet onion grown in the USgarlic varieties: There are many types of garlic, each with different flavors: Garlic is considered a vegetable and is a part of the allium family along with onions, shallots, leeks, and chives. Garlic and onions can be distinguished by the bulb size, their nutrition, and flavor. Garlic is a natural antibiotic and has been used in cooking and medicine for a long time. It contains a compound called diallyl sulfide, which is said to be more effective in fighting bacteria than some antibiotics. what’s in garlic? • Vitamin C • Vitamin B6 • Manganese • Sulfur compounds onions & garlic As with garlic and other allium vegetables, the sulfur compounds onions are known to help protect against cancer. The high vitamin C builds and maintains collagen, which can boost skin and hair. what’s in onions? • 64 calories in 1 cup (160 g) • Vitamin C • Vitamin B6 • Manganese • Sulfur compounds what can garlic do for me? what can onions do for me? how to eat onions Onions are used in many different dishes. When sautéed, the heat is cooked out of them and they bring a sweetness and flavor to the dish. Onions can also be eaten raw. how to eat garlic Cooking garlic reduces its flavor but also its health benefits. Finely chopped, it can be eaten raw in dressings and dips. The greens can also be eaten in stir-fries or salads. onion varieties Onions can vary in size, shape, color, and also flavor. The most common types include: SHALLOT RED SPANISH BROWN ONION WHITE SCALLIONS PEARL LEEK GREEN GARLIC • ELEPHANT : A variant of leek, this huge allium is sweeter and milder than traditional garlic • RAMSON : This is wild garlic and is found in moist woodland; pick in April and May other varieties • VIDALIA: A variety of sweet onion grown in the USNext >