Tomato and sweet pepper relish

Although a certain amount of nutrients (in particular Vitamin C and flavenoids) are lost when you cook tomatoes, the process actually increases the concentration of other nutrients like lycopene, which is located in the cell wall. So it seems you will benefit, whether you like your tomatoes raw or cooked. This relish is excellent with strong cheeses, with left-over roast chicken or cottage cheese as a sandwich filling, and stirred into stews to liven things up. Adjust the amount of chillies according to your own taste.


Enough for 1 jar

Ingredients

3 sweet bell peppers (one red, one yellow and one orange)
800g tomatoes
2 cloves garlic, crushed with 1/4 tsp rock salt
1 red onion, peeled and cut into chunks
2 red chillies, finely chopped
2 Tbsp dark brown unrefined sugar
2 Tbsp Balsamic vinegar
2 Tbsp apple cider vinegar
3-4 whole cloves
pinch of ground allspice
1 Tbsp grated fresh ginger

Method

1. Pre-heat the oven to 200ºC/400ºF. Cut the peppers in half and place them cut side down on a baking sheet. Roast for about 20 minutes or until the skin starts to blacken. You could also do this under a very hot grill or with a kitchen blowtorch.
2. Remove the peppers from the oven and put them in a glass bowl. Cover with a lid or a plate.
3. While the peppers are sweating, cover the tomatoes with boiling water. Leave for about 1 minute, then use a sharp paring knife to slit each one around the middel. Slide the skin off, remove the core and chop roughly.
4. Now skin the peppers, again using a small, sharp knife.
5. Put all the ingredients into a saucepan and bring to boil. Then turn the heat down and simmer uncovered for roughly 3 hours or until the liquid has evaporated. Stir occasionally.
6. If you are making it as a gift or you would like it to keep in the fridge for a while, remember to sterilise your jar before you spoon the relish into it.

Chilled tomato soup with basil oil

In the Olympic Games for Vegetables & Fruit, Mr Tomato would take the decathlon gold medal. Without a doubt. Not only is it one of the most versatile ingredients a cook can have in the kitchen, but it is also amongst the most attractive contenders of the Games, and each plump fruit is a nutritional powerhouse.

Although a tomato's secret weapon is thought to lie in its colour, caused by the bright red carotenoid called lycopene, recent research shows that tomatoes' anti-oxidant and cancer-fighting effects are a result of the synergy between lycopene and the other photonutrients. Tomatoes contain almost half of your daily Vitamin C requirement, and are rich in Vitamin A, E, K, and B. They also contain potassium, manganese, copper and iron.


Here is my take on a hot weather favourite - chilled tomato soup. Tomatoes are available all year, but for the tastiest specimens, stick to the summer harvest. The addition of basil oil and avocado makes all the difference in the taste and texture of this soup, but also has a nutritional purpose. When eaten with foods high in fat (like cold-pressed oils, nuts & seeds, and avocados), fat-soluble lycopene is better absorbed by our bodies.

Serves 4

Ingredients
650g organic tomatoes, skins removed
1 small avocado, peeled and roughly chopped
zest of 1 lemon
juice of 1/2 lemon
5 spring (or salad) onions
2 cloves garlic, peeled
1 celery stalk, roughly chopped
a few slices of ripe mango (about 100g), peeled
freshly ground black pepper to taste
pinch of freshly ground rock salt
dash of Worcester Sauce
2 Tbsp cold-pressed basil-flavoured (or plain) olive oil
250ml/1 cup filter water

For the salsa
5 large basil leaves, finely shredded (a sharp pair of scissors works best)
1 tomato, skinned, deseeded and finely chopped
1/2 a small avocado, finely chopped and drizzled with a little lemon juice
cold-pressed basil-flavoured olive oil
freshly ground black pepper

Method
1. To skin your tomatoes, pour boiling water over them and leave to stand for about 1 minute. Then drain them and use a sharp paring knife to remove the skins. Cut each tomato in half and remove the fibrous core.
2. Mash the avocado with the lemon juice and zest. This will avoid oxidation.
3. For this recipe I have only used the white parts of the spring onion (in other words the bottom half). Do keep the green tops for the next salad you make.
4. Now blend all the ingredients, apart from the water and olive oil, in a liquidiser until smooth.
5. With the motor running, slowly add the olive oil in a trickle and then thin the soup to your desired consistency with water. Place in the fridge for a couple of hours to chill.
6. Shortly before serving, combine all the ingredients for the salsa and top each bowl of soup with a spoonful.

Healthy Habit #2 KEEP IT REAL

When you buy an expensive new handbag or mobile phone, you want it to be the real deal. And you will insist on seeing the guarantee and proof of authenticity. Sure, you could buy a counterfeit at a tenth of the price, but then you expect it to be of far lesser quality. When it comes to food, however, many of us are complacent about its origin, the ingredients, the potential harmful effect on our bodies and the alternatives available to us.

I am all for having a treat or a pre-prepared meal every now and then. But when I do, I try to ensure that it is the authentic, guaranteed choice. In other words: no preservatives, no colourants, no chemicals, no artificial MSG, no trans-fats, no refined sugar, not too much salt, no flavour-enhancers and preferably organic (as this will ensure minimal exposure to pesticides, chemical fertilisers, hormones and other routine drugs given to animals). In order to pick the right product, you therefore have to read the labels and UNDERSTAND what they say. My rule of thumb is that food should have as few artificial ingredients as possible.



Thankfully, these days there are many products on sale that are "free-from" and make healthy food accessible. But do consider: home-made is usually still the best option. A store-bought smoothie, for example, may be a healthier breakfast than a croissant, but it will have been lightly pasteurised to prolong its shelf-life, robbing it of at least some of its nutrients. Rather take a few pieces of fruit, some natural probiotic yoghurt and a dollop of raw honey, whiz them together in your blender and enjoy the fact that you are having the real deal.

Beans and asparagus with dukkah dressing

My dear friend, Ida Marie, is visiting with her brand-new husband of 6 weeks. Ida and I met about 12 years ago in Milan, where we immediately bonded over our mutual passion for food and a disdain for the industry that was paying our trip. We have since shared quite a few great meals and many trusted recipes. Thankfully, the weather has remained fantastic and we have managed to squeeze in a couple of BBQ's with our guests. This salad was a wonderful accompaniment to the ostrich meat we grilled.



Dukkah, which is found in every household in North Africa and the Middle East, is a fragrant blend of ground nuts, spices and seeds. Recipes do vary (I used a truly South African Biltong dukkah for this recipe), but they all taste heavenly. One way of enjoying dukkah is to dip fresh bread in olive oil, and then in the spice mix. You can also sprinkle it over roast vegetables.


Ingredients

450 - 500g combination of yellow beans, young asparagus stalks and green string beans
2 cloves garlic, crushed
small bunch dill, finely chopped
15 - 20 sage leaves, finely chopped
tiny knob of butter
1 1/2 Tbsp Biltong or Egyptian dukkah
zest of 1 lemon
30g pine nuts, lightly toasted
fresh sprouts, such as alfalfa, to garnish

For the dressing
3 Tbsp cold-pressed olive oil
1 Tbsp lemon juice (about 1/2 lemon)
3/4 tsp maple syrup
1/2 tsp Dijon (or other hot) mustard
freshly ground rock salt


Method

1. Steam the yellow and green beans until tender, then refresh under running cold water. This helps to preserve the vibrant green colour.
2. While the beans are steaming, pour boiling water over the asparagus and leave for a couple of minutes. Then drain and refresh under cold water. Leave the beans and asparagus in a colander to dry.
3. Next, fry the chopped sage in a tiny amount of butter. Be careful not to let it burn.
3. Put all the ingredients for the dressing into a jar and screw on the lid tightly. Shake until the dressing emulsifies.
4. Combine the rest of the salad ingredients including the sage with the vegetables, pour the dressing over and toss.
5. Serve topped with fresh sprouts.

Peaches and peas with a chickpea dressing

The South East of England has been blessed with a wonderful summer so far (although our garden must be thrilled about the rain overnight!). We've been eating quite a few salads, as one never seems particularly hungry in hot weather. This recipe makes use of fresh peas - a delicacy that, in my opinion, should never be subjected to any form of cooking.

Serves 4

Ingredients

For the salad

rocket leaves, enough for four portions

150g fresh peas (about 400g unshelled weight)

4 ripe peaches or nectarines, stoned and quartered

2 salad or spring onions, sliced

1 medium cucumber, peeled and thickly sliced

seeds of one pomegranate

1/2 cup / 80g cooked chickpeas, optional

For the dressing

2 cups / 320g cooked chickpeas

2 large cloves garlic

1 tsp cumin, dry roasted and ground

1 tsp ground paprika

juice of 1/2 lemon

3 Tbsp tahini (sesame paste)

freshly ground rock salt

pinch of cayenne pepper

1/2 cup / 125ml yoghurt

1 Tbsp pomegranate molasses

3 - 4 Tbsp water

Method

1. Whiz together all the ingredients for the dressing in a food processor.

2. If you'd like to thin it down more, add another tablespoon or two of water.

3. Dress the rocket leaves with some olive oil and a splash of apple cider vinegar.

4. Arrange the salad ingredients on 4 plates and drizzle over the dressing.

5. If you were using a tin of chickpeas, you could add the remaining chickpeas to the salad.

Beetroot, carrot and strawberry salad

This visually exciting salad combines the best of the season's ingredients. Beets are low calorie and rich in nutrients like carotenoids and flavenoids. Beets and beet greens are also a good source of phosphorus, magnesium, iron, Vitamin B6, manganese and potassium. Betacyanin is the pigment that gives beetroot its stunning colour and has powerful antioxidant properties. Beets are also one of the richest sources of folic acid and they contain the mineral silica, which helps the body utilise calcium in our fight against osteoporosis.


Serves 4 - 6

Ingredients
1 large beetroot bulb, grated
3 medium carrots, grated
1/2 red pepper, chopped finely
1 1/2 teaspoons poppy seeds
300g strawberries, hulled and halved
30g dried sour cherries
1 Tbsp good quality aged balsamic vinegar
squeeze of lemon
freshly ground black pepper
1 Tbsp cold-pressed olive or rapeseed oil

Method
1. Mix together the beetroot, carrots, red pepper, 200g of the strawberries, cherries and the poppy seeds.
2. In a food processor blitz together the remaining strawberries, balsamic vinegar, lemon juice and black pepper. Lastly add the oil with the motor still running.
3. Pour over the dressing shortly before serving and mix well. The salad does draw water if it stands for a while, so it is best eaten up in one sitting.

Spiced Honeydew Salad

I cannot think of a more invigorating way to either start a summer lunch or end a long, hot day. Change the quantities of ginger and chilli to suit your own taste.

Serves 4

Ingredients
4 cups cubed honeydew melon (or use a melon baller)
zest of 1 lime
zest of 1 lemon
1 medium bunch fresh cilantro (coriander)
1 medium bunch fresh mint
1 red chilli (remove seeds and membranes if you prefer only a little kick)
1 large knob of ginger, grated
juice of 1 lime
juice of 1/2 lemon
pinch of unrefined salt
1-2 tablespoons cold-pressed olive oil

Method
1. Combine the cubed melon, lime and lemon zest, and set aside.
2. In a food processor, whiz together the herbs, chilli, grated ginger, lime and lemon juice, and salt.
3. With the motor still running, add the olive oil in a slow drizzle until the herb dressing has the consistency of a wet pesto.
4. Mix 4 teaspoons of the herb dressing with the melon cubes. You can keep the left-over herb dressing in a glass jar in the fridge for about 1 week. Remember to cover it with a thin layer of olive oil to prevent oxidation. It is excellent with grilled chicken or fish, as well as stirred through a barley or quinoa salad.

Healthy Habit #1 KNOWLEDGE IS POWER - THE PROJECT

I have a strange fascination with other people's trolley contents in the supermarket. It never ceases to amaze me when a mother with 2 toddlers in tow chooses frozen pizzas and sugary fizzy drinks for her family. Or a man in the prime of his life fills his basket with a loaf of white bread, some processed cheese and a 6-pack of lager. I always ask myself the same question: why do these shoppers make such bad choices?

There may be several reasons for buying a ready meal, bulk-discounted tinned soup or decadently rich chocolate pudding, such as convenience, cost or a perhaps an upcoming special occasion. On the whole, though, I believe most consumers out there make the wrong food choices, because they are completely disinterested in or uneducated about what they put in their mouths. Unfortunately, ignorance in this case, does not amount to bliss.

Obesity has a severe impact on health, increasing the risk of type-2 diabetes, some cancers, and heart and liver disease. Although there has been a huge improvement, awareness regarding the serious risks of a poor diet and an unhealthy lifestyle is still pretty abysmal. Obesity- and lifestyle-related illnesses are currently the largest drain on healthcare public funds in the UK. Direct costs are estimated to be £4.2 billion and this figure is expected to more than double by 2050 if things don't change. Then there are the costs to society and the economy more broadly (like reduced productivity due to sickness absence), estimated at £16 billion and expected to rise to £50 billion by 2050. To think these costs could largely be avoided if people made the right food choices...

My project over the next year or so will be to discuss several healthy habits that I try to apply in my own life. I will include recipes that incorporate these habits and hopefully you will agree that healthy needn't equal boring or tasteless.


NHS Health Survey for England 2008

Department of Health: Obesity General Information - December 2009

Times Online "Increasing Obesity Pushes Diabetes Drug Bill to £600m" - September 2009

The Observer "Who's to blame for Britain's obesity problem?" - October 2009

Fashionably late

Procrastination. A word I had hardly ever used in connection with my life. Until, that is, I realised I had put off starting my own blog for almost 5 years. Wow. And now I am entering an arena that half the world's laptop-toting population has already made its own. How to make a sensible contribution if every topic has already been covered from a hundred different angles? Hmmm.

In our current environment of information overload, it seems particularly arrogant to believe I have something to say that others might find interesting. I have thus decided to approach my blog in a very personal manner. It will merely be an electronic version of what I have been doing for the past 10 or so years on tattered pieces of paper and in dog-eared notebooks: recording delectable recipes, valuable sources, and all kinds of food facts that I believe could be useful in my endeavour to live a healthy, energetic and utterly delicious life. Here's hoping it will inspire at least some of you too.