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Autumnal Butternut Squash Salad

The nights are closing in, a chill is in the air, but we are also having some bright blue sky days which makes us happy! Autumn is here and for us at Feed, this means warming immune boosting salads using seasonal vegetables to take us through from summer into winter. We love root vegetables during these months, they have a warming cozy feeling about them and a total joy to eat. Today’s ingredient is the root vegetable Butternut Squash. The bright orange/yellow flesh is the main source of its health benefits, containing high levels of antioxidants vitamin C and E, essential for life and enhancing immunity. In fact when together they reinforce and extend each other’s antioxidant activity – a winner!!

We roasted the squash with a little rosemary oil and Himalayan salt for 30-40 mins. Then we served with some pre-prepared black quinoa (we like to cook up a stash for the week to throw into salads anytime), raw cabbage, red onion and dressed with a turmeric, raw cider vinegar and olive oil dressing – delicious!  Turmeric is packed with anti-inflammatory properties, garlic is natures antibiotic and raw apple cider vinegar helps with digestion.

All in all a great dish packed with antioxidants, properties to help combat colds and dressing to support digestion. And it looks pretty fabulous too!

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Warming Golden Soup to fend off Colds

We love this bright golden soup on a crisp cold day which is full of tasty warming ingredients which will keep the flu and cold bugs at bay. It includes shiitake mushrooms, but these could be switched out for any mushrooms, porcini, wild or even just local varieties will be just as nutritious.

Here are a few facts on some of the key ingredients.

  • Ginger:
    • Believed it can help break down the accumulation of toxins.
    • Anti-inflammatory properties
    • Help relieve congestion
    • Helps relieve nausea too
  • Turmeric:
    • Anti-inflammatory
    • Contains a chemical called curcuminoids are known to reduce inflammation by blocking enzyme involved that trigger inflammation
    • Very powerful and some studies have compared the effectiveness with pharmaceutical drugs
  • Sweet potato:
    • One of the most nutritious root vegetables
    • Said to have anti-inflammatory properties

The soup is super quick to make and will store in the fridge for 4 days. It will also freeze well, meaning its worth making up a big batch and portioning up and storing in the freezer for a rainy day.

Combat Colds Winter Soup – Serves 4

Ingredients

1 Red Onion
1 Green Chili
4 Garlic Cloves
5cm Root Ginger
1 tsp turmeric powder (good quality)
2 Sweet Potatoes
125g Shiitake Mushrooms
Vegetable Stock
2 tbsp Olive Oil
Sea Salt and Pepper
6 Crushed walnuts (to serve)
Goji berries (to serve)

Method

  1. Finely chop the onion, chilli, garlic and ginger
  2. Dice the sweet potatoes leaving the skin on
  3. Slice the shiitake mushrooms
  4. Place the onion, chilli, garlic and ginger in a large heavy based saucepan with the olive oil and cook for 5-10 mins on a medium heat until the onion softens then add the turmeric
  5. Add the sweet potatoes and mushrooms, stir well
  6. Add enough vegetable stock to cover all the ingredients
  7. Simmer for 10-15 minutes until the potato is soft
  8. Season to taste with salt and pepper and blitz using a food processor or hand blender
  9. Serve with a sprinkling of crushed walnuts and goji berries

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We Love Them Raw – Brussel Sprout Salad

Brussel Sprouts, Apple, Pecans & Hard Goat’s Cheese Salad – Serves 2-4

This is a delicious alternative to the over boiled brussels we all have memories of as a child. By eating them raw you will get the maximum amount of nutrients from them, and also discover their natural crisp flavour which is set off by the lemon juice and compliments the apple and goats cheese.

Ingredients

50g Shelled Hazelnuts, Pecans or Almonds
150g fresh, small Brussel Sprouts, trimmed, outer leaves removed
1 Lemon, juiced
2 Tbsp Extra Virgin Olive Oil
Sprigs of Thyme, leaves removed
1 Crisp Apple i.e. Cox
35g Hard Goats Cheese
Sea Salt and Pepper

Method

  1. Wash, dry and thinly slice the brussel sprouts on a mandolin or using a sharpened knife
  2. Place in a bowl and squeeze over the lemon juice and olive oil and marinade for around 1-2 hours
  3. Grate the goats cheese
  4. Toast the nuts in a pan over a medium heat until they start to brown
  5. Once you’re ready to serve, mix the brussel sprouts with the goats cheese, add the thyme leaves and grate in the apple
  6. Season to taste

Brussel Sprout Nutritional facts: 

  • Very high in many nutrients
  • A good all-around nutritional booster
  • Rich in folate and iron – great for energy production and a good option for vegetarians

 

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Tasty Protein Rich Chicken Liver Pate

DSC_5034 (1)We love liver. It’s cheap, tasty and high in protein and a rich source of folate. We served it up at our Feed event in September and everyone loved it.

Chicken Liver Pate – Serves 8 as a starter

Ingredients

500g Organic Chicken Livers (ask your butcher to remove any stringy bits)
75g Organic Unsalted Butter
100g Smoked Streaky Bacon (cut into strips) or lardons
1 Garlic Clove
1 Tbsp Fresh Thyme Leaves
5 Tbsp Dry Sherry
Sprig of Fresh Thyme, to garnish
Whole Wheat Crackers to serve

Method

    1. Rinse the chicken livers and pat dry, and chop roughly
    2. Heat 25g of butter in a heavy bottomed frying pan over a medium heat
    3. Fry the lardons until they start to go brown
    4. Add the chicken livers, garlic and thyme and fry briskly for 5 minutes or until evenly browned (they can be slightly pink on the inside and should feel squishy when pressed)
    5. Add the sherry and seasoning and pan fry until the liquid bubbles and the alcohol evaporates
    6. Remove from the heat and leave to cool for 10 minutes
    7. Melt the remaining butter
    8. Blitz the livers in a food processor adding a spoon or so of the melted butter until you get a smooth consistency
    9. Spoon into a dish and press down, top with a sprig of thyme, and finish with more melted butter to cover the top of the pate
    10. Cool, then cover and refrigerate

 

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Comforting Deconstructed Stewed Apple Crumble

DSC_4938We love this simple and versatile apple recipe that can be enjoyed as a healthy dessert or a breakfast alternative. You can adapt the topping using whatever you have in your cupboards, nuts, Chia seed, buckwheat flakes or even just dried fruit. For those mums reading this too a great dessert option for the little ones – yummy, nutritious and good for the gut! You can also remove the honey to lower the sugar content as the apricots add sweetness.

Apple, Apricot Crumble Bowls with Probiotic Yoghurt – Serves 8

Ingredients

8 Granny Smith Apples
6 Ripe Apricots
1 tsp Honey
1 tsp Cinnamon
1 Cup of Water
100g Rolled Oats
2 Tbsp Ground Almonds
2 Tbsp Ground Flaxseed
8 Walnuts, Chopped
1 Tsp Coconut Sugar
2 Tbsp Organic Cold Pressed Coconut Oil

Method

  1. Heat the oven to 180 degrees
  2. Chop the apple with skin on into 1cm cubes and put into a large heavy based saucepan with the water onto a medium heat
  3. Add the cinnamon and honey to the apple and cook for 10 mins or until the apple has softened
  4. Halve the apricots, remove the stone, quarter and add to the softened apple
  5. Cook for a further 5 mins
  6. In a mixing bowl mix together the oats, ground almonds, flaxseed, chopped walnuts, and coconut sugar
  7. In a small saucepan melt the coconut oil gently then stir into the oats mixture
  8. Line a baking tray with parchment paper
  9. Spread the oat mixture out onto the baking tray and cook in the oven for about 10 mins until it turns slightly golden brown
  10. Serve the apple mixture in bowls, with oats sprinkled on the top with probiotic yoghurt organic or greek yoghurt

 

Apples are great for the gut too: 

  • They contain a type of fibre called pectin which helps feed the gut with friendly bacteria to help produce anti-inflammatory substances to fight off the bad microbes
  • And when apples are stewed they more easily release their pectin
  • And looking after your gut helps with digesting nutrients to boost detoxification of your colon and support your immune system
  • Other gut-friendly foods include
    • Fermented foods e.g. sauerkraut, kefir milk
    • Full-fat probiotic yogurt
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Protein-packed Salmon & Spinach Quiche

This recipe uses whole wheat flour which will give you a healthier but also tastier pastry. It will have a nuttier flavour and the texture will be crumblier. This method is really simple to make and you can actually make it in a food processor, so don’t be scared to try and make your own pastry, and don’t worry if it crumbles, it will make it look more rustic and appetizing! If you want gluten free, we swapped out the whole wheat for buckwheat flour which also worked very well.

Salmon, Spinach Whole Wheat Quiche – Serves 8

Pasty Ingredients

150g Whole Wheat Flour
7.5ml Baking Powder
75g Organic Butter, chilled and cut into cubes
2 Tbsp Chilled Water

Method by hand

  1. Mix the flour and the baking powder in a medium mixing bowl
  2. Rub in the butter until it forms breadcrumbs
  3. Sprinkle over the water a bit at a time and bring the dough together into a ball
  4. Wrap in cling film and rest in the fridge for 30 mins

Method by mixer

  1. Pulse the flour and baking powder for a few seconds in a food processor
  2. Add the butter and pulse a couple more times until it forms breadcrumbs
  3. Pour the water into the mixer whilst on a low speed setting until the pastry comes together in a ball
  4. Wrap in cling film and rest in the fridge for 30 mins

Filling Ingredients

120g Spinach (steamed and drained well)
1 Onion
225g Smoked Salmon (torn into strips)
2 Large Eggs plus 1 Egg Yolk
100ml Crème Fraîche
1 Tbsp Parmesan Finely Grated
1 Tbsp Cayenne Pepper

Method

  1. Chop the onion and pan fry over a medium heat until soft, allow to cool
  2. Remove the pastry from the fridge and roll out on a floured surface to about 2mm thickness and line your quiche tin. Don’t worry if the pastry starts to crumble (whole wheat pastry has a tendency to do this), just press together and fill in any gaps
  3. Prick the pastry with a fork all over
  4. Sprinkle the onions over the base of the pasty
  5. Arrange the steamed and drained spinach over the onions followed by the smoked salmon
  6. Whisk the eggs and crème fraîche together, and add the parmesan and cayenne pepper
  7. Pour the mixture into the quiche dish to cover the ingredients

From a nutritional perspective, this recipe is a fantastic all-rounder for immune support:

  • Spinach – good source of vitamin, minerals and rich in antioxidants C, and E, iron, folate and ample potassium
  • Salmon – packed with omega 3, all important good fat that has anti-inflammatory effects
  • Eggs – the best source of usable protein

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Hummus with Red Pepper

Red Pepper Hummus on Whole Wheat Crackers – Serves 4

Adding roasted red pepper to this basic hummus recipe adds colour, flavour and additional nutrients. It will store in the fridge for 2 days and can be eaten as a dip or added to salads or whole wheat pittas or wraps.

Ingredients

  • 400g tin of Chickpeas
  • 2 Garlic Cloves
  • 1 Roasted Red Pepper (skin removed)
  • 2 Tbsp Lemon Juice
  • 1 Tbsp Tahini
  • 2 Tbsp Olive Oil
  • 1 of filtered water (if texture is too think)

Method

  1. Blitz all the ingredients in a food processor
  2. Season to taste

A touch on nutrition:

  • Red peppers contain one of the highest concentrations of key antioxidants found in everyday food and exceptionally high in vitamin C!!

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Feed for Winter Event

Join us on Saturday 30th September 1pm – 3pm for our new event concept which combines our knowledge of food and nutrition in an innovative and fun way.

We will be serving up a sharing feast of dishes made from key ingredients you need to feed your body in preparation for winter along with a glass or two of prosecco!

Meet new people, learn new recipes, share ideas, learn tips and discuss over some delicious food designed specifically to support you over the winter months.

Costing only £10, spaces are limited, Please confirm now by emailing us at wearefeeduk@gmail.com.

The event will take place in Redland, Bristol.

We look forward to hosting you!

Gemma & Sarah x

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Feed your Skin

Quinoa, Watermelon Summer Salad – Serves 4

Ingredients

250g red or black quinoa
4 spring onions, sliced, split into white and green parts
120g roasted red peppers
1 tbsp tabasco
Extra virgin olive oil
1 large orange squeezed into juice
40g hazelnuts
1 red onion
1 sliced red chilli
100g radish
2 limes zest and juice
30g of mint
2 red chicory
1 medium watermelon
80g feta cheese

Method

  1. Cook quinoa according the instructions on the packet (usually about 25 minutes in simmering water)
  2. In a blender or food processor mix the roasted red pepper, chopped spring onions (greens only), tabasco, 1 tbsp of oil, and the orange juice – place to one side
  3. Toast the hazelnuts on a medium heat for about 5 mins until they start to go golden, then cool, and crush in a pestle and mortar
  4. Finely slice the red onion
  5. Finely slice the red chilli
  6. Finely slice the radishes (carefully on a mandoline is the quickest!)
  7. Marinade the red onion and chilli in the zest and juice of the limes in a mixing bowl
  8. Wash, dry, and pick the leaves of the mint
  9. Wash and finely slice the chicory
  10. Peel and chop the watermelon into cubes
  11. Grate the feta
  12. Mix everything together, season and serve!

Orange, Chickpea Summer Salad – Serves 4

Ingredients

Extra virgin olive oil
660g jar of chickpeas (or 2 x 400g tins)
2 heaped tsp of harissa
1 large red onion
3 oranges
1 big bunch of fresh flat leaf parsley
3 tbsp of whole almonds
1 tbsp of red wine vinegar
80g feta cheese

Method

  1. Heat 1 tbsp of olive oil in a frying pan over a medium heat, add chickpeas and harissa and fry for 5 mins. Leave to cool
  2. Peel and finely slice the red onion and place into a bowl
  3. Peel and slice orange into segments and add to the bowl with the red onion
  4. Add red wine vinegar, and 1 tbsp of olive oil to the orange and red onion
  5. Wash, dry, and chop parsley
  6. Dry toast almonds in a frying pan on a medium heat for about 4 mins until they start to darken slightly on the outside
  7. Crumble feta cheese
  8. Toss all the ingredients together, check seasoning, and serve!

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Smoked Mackerel Pate and Gluten Free Crackers 

Ingredients 

1 pack of smoked mackerel (about 200g)
100g cream cheese
50g plain yogurt
1 tbsp of horseradish
1/2 lemon freshly squeezed
Salt and Pepper

Method:

  1. Remove the skin from the mackerel
  2. Blend together all the ingredients in a food processor adding the lemon juice slowly at the end to achieve a smooth spreadable consistency
  3. Add salt and pepper to taste

For the crackers:

170g brown rice flour
170g ground almonds
2 tbsp ground flax
1 tbsp nutritional yeast (high in B vitamins)
1/4 tsp garlic powder
1/2 tsp Maldon sea salt
1/2 tsp dried thyme
1 tsp dried rosemary
1/4 tsp baking powder
2 tbsp sesame seeds
1/4 cup water
1/2 tsp extra virgin olive oil

Method:

  1. Preheat oven to 170 degrees and line a baking tray with baking paper
  2. Mix together all the dry ingredients in a mixing bowl and then add the wet ingredients and mix together lightly with a spoon
  3. Knead the dough with your hands to bring it together
  4. Roll the dough on parchment paper gently until its a few millimetres thick
  5. Slice into crackers
  6. Place on the baking tray
  7. Bake for 20 minutes or until slightly golden in colour (so check after 15 minutes)
  8. Remove from the oven and cool on a drying rack before storing in an air-tight container

Smoked Mackeral Pate