Green tea is naturally high in antioxidants and its associated health benefits have been suggested for centuries. Books and
studies in the last few decades have claimed benefits ranging from lowering cholesterol to inhibiting the growth of cancer cells.

Both black and green tea use the same leaves from the Camellia sinensis plant but it’s the manufacturing process which
determines the different styles of tea. The colour and taste of black tea comes from the oxidising of the natural occurring
chemicals called polyphenols (also known as catechins). Green tea is prevented from oxidising as it is dried as soon as it is
picked by using steam or in some cases by pan frying. The quick drying process prevents any enzyme activity which causes
oxidisation so catechins stay in the tea and it’s these chemicals which are said to be behind the claimed benefits.

Green teas are clean and light with a wide range of subtle flavour variations. Chun Mee for example has a naturally sweet
taste and is recognised by its ‘Plummy’ undertones whilst Dragonwell (one of the most famous green teas of China) has a
creamier, nutty flavour with a wonderful orchid aroma.

Keeping our guts healthy is one way to help ward off the winter bugs.  The Watercress Company has developed some mouth-watering autumnal dishes which are packed full of ingredients to help boost gut health – not least watercress itself.

For our trillions of gut bacteria, it’s the high content of polyphenol antioxidants (called flavonoids) in watercress which is of key interest as these are an important energy source for our microbiota. However, research has also shown a link between polyphenols and Vitamin C with corresponding antioxidant activity. Watercress contains exceptional levels of Vitamin C (gram for gram it contains more than an orange) and since flavonoids are also known to inhibit pathogenic bacteria that can cause disease, the potential in watercress as an excellent food to optimise our microbiome is clear.

Watercress is also a good source of fibre. A diet rich in fibre and polyphenols not only promotes our gut bacteria, but also ensures we benefit from the roles of vital metabolites (the main fuel for a large number of cells in the body), in optimising our health and metabolism.

So, as watercress has very high levels of flavonoids along with Vitamin C, and fibre it’s a remarkable leafy green to include in optimising our gut microbiome and therefore our long-term health and performance. What’s more, watercress has the potential to play a key role as part of a recovery diet after illness, and antibiotic treatment, all of which are known to reduce our microbiome.

With the science lesson over, let’s get onto the food!  Enjoy these delicious dishes for the taste but relax in the knowledge that you’re prepping your body for the harder months to come and feeding it some really good, gut warming stuff!

Cooking with seasonal produce is a great way to inject more flavour, colour, and freshness to your dishes. Sourcing out-of-season ingredients can become expensive, and even more so when it comes to more high-end, luxury items. Opting for seasonal, local produce can therefore cut costs on imported fruit, vegetables, or meat, and ensures that you’re cooking with fresh, better-quality ingredients that haven’t been frozen or harvested too early.

What’s more, tailoring your eating to the seasons and local availability isn’t just a great way to create a varied, nutritious diet but a way to boost your eco-credentials too. If you’re looking for something to liven up your dishes this summer, foodservice experts Mitchell & Cooper share five seasonal delicacies you won’t want to miss.

Sole

When cooked well (and using fine quality catch), fish can be one of the best dining experiences. Summer is a great time to enjoy fish, as not only does it feel like a lighter, fresher choice than heavy meat dishes, but by midsummer, the breeding season of superior fish like Dover sole is over and they can be found in your local fishmongers. While lemon sole and megrim sole are slightly more affordable and readily available, Dover sole is considered one of the best fish caught in the UK and is primarily found in the English Channel. 

Samphire season is also approaching, and while it may be short (from July–August) this wild coastal herb works brilliantly with fish. Its crisp, salty flavour makes samphire a great accompaniment to seafood, so serving it alongside your freshly caught sole makes it the perfect dish to enjoy during a mild British summertime.

Nasturtium

Perfect in salads, pastas, or any other light dish that needs a fresh, fiery kick, nasturtium is an edible flower that adds a touch of class every meal. They have a slightly peppery taste that’s similar to rocket, making them a great savoury garnish that’s a refreshing change from the sweet, botanical desserts usually associated with floral cooking.

These blooms have a long flowering period and are fairly hardy, so can last usually until the first cold snap of autumn. You can therefore take advantage of nasturtium flowers all summer long, and use their vibrant orange petals to inject a pop of colour into your summer dishes. They pair particularly well with squash, tomatoes, cucumber, and goat’s cheese.

Lamb

While we may traditionally associate lamb with Sunday roasts and the first buds of spring, it’s actually better when aiming for seasonal, local produce to enjoy this rich red meat in the summer. Generally, British-born lambs are only one or two months old by Easter, which is when our demand for lamb tends to be highest. This means they are often imported from countries as far away as New Zealand to meet our demand, or reproduction is encouraged too early meaning the lambs spend their first months raised indoors rather than green pastures.

Lamb dishes can range from rich, slow-roasted recipes to barbecued skewers or burgers accompanied by a light salad and a minty, yoghurt dressing. Get creative with this versatile meat and see how much potential it has outside of the traditional Easter roast.

Damson plums

While classic summer fruits like strawberries and raspberries often take centre stage, these small yet mighty plum varieties are bursting with flavour and can be used in a whole host of creative ways. Coming into season in August, damsons are perfect for enjoying fresh in the last balmy month of summer but also in the form of jams, chutneys, and a tipple of damson gin to remind us of sunnier days when autumn starts to roll in.

For the perfect addition to a classic dessert, why not whip up a batch of damson and vanilla preserve to brighten up a rich cake or chocolate tart with some tangy sweetness? Alternatively, try a digestif in the form of damson gin, which is perfect for sipping after dinner but can also be added into a variety of refreshing summer cocktails.

Courgettes

These staple vegetables come into season in June, and while they may initially seem commonplace, courgettes are a versatile and complex vegetable that can be elevated to suit a host of special dishes. Whether they’re spiralised into courgetti for a lighter, healthier alternative to pasta or roasted and used as a bed for white fish like hake, these deep green vegetables are incredibly useful for fresh summer recipes that are packed with flavour.

Finally, to make the most of all the plant and for something a little different, don’t forget the courgette flowers! These can be bought independently from a greengrocer or come attached to freshly harvested courgettes. These large yellow blooms can be stuffed with ricotta and pine nuts before being fried into tempura, which makes the perfect bitesize appetiser. 

“Buying produce locally and seasonally not only helps you prepare more nutritious, flavourful food, but it’s also a more sustainable approach to sourcing ingredients. What’s more, buying local supports the economy and other smaller suppliers in your area and can actually save you money on costly imported food.

“Tailoring your dishes around seasonal produce doesn’t have to limit your use of fine dining ingredients, either. Finding out which specialties are available or better enjoyed during certain months means you can simply vary your choice of luxury staples throughout the year.” -Guy Cooper, Managing Director of Mitchell & Cooper

These days, you can get strawberries in the supermarket all year round, but the imported varieties — which can be rather watery and tasteless — don’t hold a candle to our homegrown berries with their intense juicy sweetness.

The British strawberry season has arrived early with this year’s crop set to be even sweeter than last year.

We have the spring’s bright weather to thank for the sweeter strawberries — with the UK bathing in approximately 166 hours of sunshine in April, 7% above average for the month.

This has resulted in the strawberry crop enjoying an increased level of sunlight which has boosted their natural sugar content.

Nick Marston, Chairman of British Summer Fruits, the industry body that represents 95% of berries supplied to UK supermarkets said: “It looks to be another fantastic year for British strawberries. However, rising energy and labour costs are presenting real challenges for UK berry growers.

“Despite these challenges, British strawberries remain a true success story. The UK is totally self-sufficient in strawberries for the entire summer season which now runs from May to October as farms continue to advance growing techniques, such as large-scale glasshouse production for season extension. This allows us to offer shoppers locally grown fresh berries for longer.”

Once you’ve got your berries, it’s best to eat them when they are as fresh as possible as strawberries don’t store brilliantly.

If you’re not going to devour them straight away though, keep them in the fridge in an airtight container, and only wash them just before eating. Some chefs recommend washing your strawberries in a mixture of water and vinegar (two parts water to one part vinegar) to help prevent mould, but other say it can dull the taste — it might be worth a try though if you want your berries to last that little bit longer.

Strawberries and cream are a classic combination for a reason, but these beautiful summer berries also work well in desserts and cakes, or you could make a strawberry jam. For a slightly more unusual flavour combo try drizzling your strawberries with a little balsamic vinegar, a couple of grinds of black pepper or a few basil leaves.

According to a recent survey, one in four Brits names Chinese as their favourite takeaway. But it’s actually not that difficult to create fabulous Chinese-style dishes at home. When cooking Chinese food, try to remember that classic Chinese food strikes a perfect balance between hot, sour, sweet and savoury. To help achieve this balance, there are a few ingredients that are key to authentic Chinese cooking. Of course, since China is such a huge country, there are some big differences between regional cuisines, but there are some ingredients which are common to most.

SOY SAUCE

Soy sauce is probably the ingredient most people think of when it comes to Chinese Cookery. Light soy sauce is thinner and saltier than dark soy and is typically used for seasoning or as a dipping sauce. Dark soy sauce is aged for longer and is richer and more robust than the light variety. It’s used in marinades, stir-fries and to add flavour to rice dishes.

SESAME OIL

Sesame oil is one of the most recognisable flavours in Chinese cooking. When choosing your oil, look for a dark amber colour and rich aroma. It can be quite an overpowering flavour though, so use it sparingly!

CHINESE FIVE SPICE

Usually, a mix of star anise, cloves, Chinese cinnamon, Sichuan pepper and fennel seeds, this all-purpose seasoning has been designed to be a perfect balance of hot, sour, sweet and savoury. It’s ideal as a dry rub for meats like pork or beef.

OYSTER SAUCE

Made from a mixture of cornstarch, salt, sugar and oyster essence, oyster sauce adds a distinct savoury, umami flavour to dishes.

SHAOXING RICE WINE

If you’re wondering why your homemade Chinese food doesn’t taste like the stuff you get in restaurants, Shaoxing wine might be the answer. Although in some areas of China it’s used as table wine, any sold outside China has almost certainly been brewed for cooking rather than drinking.

WASABI
Wasabi is known for its pungent heat which develops rapidly and rises up the sinuses where it dissipates quite quickly, rather than getting held in the mouth. This is because in wasabi, the irritating compounds (isothiocyanates) are volatile which means they evaporate when they leave the food and travel up into the nose where they activate pain receptors. It is thought the isothiocyanates then react with other compounds in the nose and change structure into something that doesn’t sting. In contrast, the irritant in chili (capsaicin) which provides its heat, is not so volatile and so goes where the food does, on the way scorching membranes in the mouth and throat. Because capsaicin readily dissolves in oil and the cell membranes in the mouth tissue are oily, the pain remains for a longer time. The wasabi rhizome must be grated in a circular motion to instigate the chemical reaction which produces the heat, and The Wasabi Company also sells the specialist grater required.

MISO

Miso is produced by fermenting soybeans with salt and koji and is a traditional Japanese seasoning. Rice, barley, or other ingredients are added to influence the flavouring. The result is a thick paste used for sauces and spreads, pickling vegetables or meats, and mixing with dashi soup stock to serve as miso soup.

SOY SAUCE

Soy sauce is made from fermented soya beans and gives a salty umami flavour to food and comes in a wide variety of colours and textures from light to dark, and thick to light. To make soy sauce is a lengthy process that can take years: soya beans are cleaned and soaked, then steamed, mixed with a yeast culture and wheat flour before being fermented for a minimum of two years and then filtered and bottled. Japanese soy sauce is distinctly different from Chinese soy sauce: Usukuchi is light and less salty than Chinese light soy sauce. Tamari is dark, thick and less salty, yet still strong in flavour and Shoyu is aged for up to two years with a full flavour.

PONZU

Ponzu is a citrus-based sauce commonly used in Japanese cuisine. Tart, thin and dark brown it delivers a distinctive umami flavour. ‘Pon’ in Japanese means ‘punch’ and ‘su’ is vinegar so the name literally translates as ‘vinegar punch.’ Ponzu is made by simmering mirin, rice vinegar, katsuobushi flakes (tuna) and seaweed. Once cooled and strained, the juice of either yuzu, sudachi, daidai, kabuso or lemon is added. Ponzu is used as a dressing for salad, grilled meat and fish, or a dip for sushi and sashimi. It also works very well as a marinade for fish, steak and ribs. Chefs from The Fat Duck, Sat Bains and Mark Hix use The Wasabi Company’s ponzus and vinegars on their menus in a variety of ways: marinades, dips, dressings and sauces.

SAKE

The best way to round off a Japanese meal is with a glass of sake. Sake is classified in several ways, including the rice and yeast that are used and the geographical provenance. The defining classification, however, results from how ‘polished’ or milled the rice grains are that have been used to make the sake and whether or not a small amount of brewer’s alcohol (distilled alcohol) has been added to heighten the flavour and fragrance characteristics.

Chris Hart, director and fishmonger at Harts Natural Seafoods, gives the lowdown on some lesser used, but highly tasty options.

CUTTLEFISH

This is a great fish to highlight. It’s half the price of squid and works just as well in any recipes I’ve tried. You will need to have the beak, head, innards and backbone removed. The tentacles are edible along with the side fins, although these might be a bit tougher than the body.

LING

A great fish to try, it’s a very firm fish and goes well in stews or curries. Most fish like this are in a higher price bracket but ling is one of the cheaper fish, so it can be swapped for monkfish or halibut if you are on a budget. Although it isn’t the most sustainable, comparatively it is a better one to go for.

DAB / WITCH / MEGRIM

Dabs, Witch, and Megrim are all great substitutes for plaice or sole recipes. I like to fry the fillets in breadcrumbs making them into goujons and have them in tacos, because the fillets are small and thin they are ideal for this and it makes a quick and easy meal.

HAKE

Another fish which is a perfect alternative to cod and haddock, Cornish hake is one of the most sustainable fish you can buy at the moment.

Harts Natural Seafood is a family-run fishmonger — experts when it comes to supplying top quality fresh fish to local residents and businesses. You can find them at markets in Glastonbury, Castle Cary, Wells, Frome, Bradford on Avon, Shepton Mallet, and Warminster.

hartsnaturalseafoods.com

Naturally, peppery, fiery watercress features in each, but it’s not just good for adding to the warmth of the dish, it’s also good for your health, helping to support the immune system, which is more important than ever at this time of year. 

Watercress is one of the healthiest veg and contains over 50 vital vitamins and minerals.  Gram for gram it contains more calcium than milk, more folate than a banana, more vitamin E than broccoli and crucially, for a healthy immune system, more Vitamin C than an orange.  Unlike animals, we cannot produce our own Vitamin C, we therefore need to consume it in regularly sufficient amounts to ensure we get enough.  We’re also unable to store Vitamin C, so consume any more than we need, and we excrete it.  An 80g portion of watercress provides 83% of the Recommended Daily Amount.

Importantly for vegetarians and vegans, watercress is also high in Vitamin A and rich in iron.  For plant iron to be absorbed, vitamins C and A are required to convert it into a more easily absorbable form such as haem iron as found in meat. Not all veg that contain iron have as high levels of Vitamins A and C as watercress, and so the iron is not as readily available in some green veg as in watercress.

The wonders continue; watercress is also a rich source of fibre and of crucial antioxidants, both vital for gut health, which in turn is linked to immunity and mental health.  The distinctive peppery kick that makes watercress so special is down to the compound PEITC, which has been scientifically proven to help prevent certain cancers, and to aid post-exercise recovery by preventing DNA damage.  Finally, unusually for a plant, watercress has a full complement of the nine essential amino acids our bodies need to help regulate the immune function and to build muscle.  The best sources of essential amino acids are generally animal proteins like meat, eggs, and poultry – another reason why watercress is a must-have for vegans and vegetarians.

SEASONAL AND SUSTAINABLE

We might be used to seeing all kinds of seafood in the supermarkets all year round, seafood is — just as most fresh foods — seasonal. Seasonality in seafood, however, isn’t just about climactic seasons. In fact, it’s primarily about when fish are at peak harvest and at their most abundant. For example, if fish are harvested during spawning season then stocks could diminish. Additionally, buying “out of season” fish doesn’t only have a negative effect on fish stocks, but also means that in all likelihood, they’ve been sourced from far away, so bring a lot of food miles.

Here in the West Country, we’re lucky enough to have miles and miles of coastline, with waters that produce some of the best seafood that the UK has to offer, so there’s plenty of delicious fishy goodness on offer all year round. Fresh, locally caught seafood will almost certainly taste better than frozen varieties, which will likely have travelled large distances before reaching your plate.

Caroline Drever owns Dorset Shellfish, which provides quality fish and shellfish caught from her partner Graham’s boat, as well as other day boats working out of Weymouth, so is something of an expert when it comes to the best locally-caught seasonal seafood available.

“We catch all year round,” explains Caroline. “The fishing tends to be better in summer and autumn with more species, but it is very weather and tide dependant.

“At the moment, we are catching crabs, lobsters and sea bass, which are our main species. We produce dressed crabs from our own catch which are great just with some watercress and Jersey Royals. Sea Bass is good baked in the oven whole or pan fried fillets, served with homemade salsa verde.”

DOING THE RIGHT THING

Eating seasonally is all tied into “sustainability” and “responsible sourcing” — terms that are used frequently when it comes to seafood. But what exactly does it mean? To help us understand more, Seafish, the organisation that supports the UK seafood sector has put together a handy guide.

“Sustainability is about meeting the needs of today’s consumers in a way that does not compromise the ability of future generations to meet their own needs. For seafood to be responsibly sourced, it needs to be caught or farmed in a way that:

• minimises impact on fish stocks and the marine environment;

• supports the livelihoods of fishing and coastal communities; and

• respects basic human rights including welfare and equality.”

Caroline Bennett is the founder of Sole of Discretion, a collective of small-scale fishers fishing out of Plymouth harbour, and she is passionate about spreading the message of the importance of sustainability in seafood.

“I started Sole of Discretion because I’d been working on marine issues for two decades, and being a pragmatist, it troubled me that there was no bridge between the well intentioned and highly knowledgeable environmental NGO community and people that wanted to do the right thing,” she says. “Plenty of my friends would ask me what fish to eat and where to buy it, and there really were no easy answers. The only thing I could tell them was to look out for MSC (Marine Stewardship Council) species in the absence of any other clear guidelines, which was frustrating, as I knew there were far better fisheries out there. So the pragmatist got together with the fantasist in me and Sole of Discretion was borne out of a desire to make it easier for the conscientious shopper to eat fish without that nagging doubt they might be contributing to a depleted and damaged marine ecosystem. It is nigh impossible for most people to be able to differentiate fish that had been caught with minimal impact to the marine eco system and those that have wreaked considerable damage and I was determined to make it easier.

“Knowing where to start in an incredibly complex marine world is tricky — while everyone knows that to limit damage on the seas hand-line caught fish are some of  the best, while it doesn’t get much worse than dynamite (outlawed and yet still practiced in some parts of the world), but what about the rest? The vast majority of fishing lies somewhere in the middle of these two extremes. In this 99 per cent ‘grey’ fishing area, there are some practices that are significantly better than others, and Sole of Discretion’s aim is to help you navigate your way through. In a perfect world perhaps we would return to anglers catching all of our fish with a rod and line, but handline caught fish will satisfy only a fraction of demand so becomes elitist, amplifies fishing pressure on a limited number of species, and just as importantly, does nothing to differentiate between the most damaging fisheries and many of the better small-scale ones.

“Small-scale fishers around the globe face similar problems — access to the fishing areas or to quota, limited days at sea due to weather or seasonality, limited or no access to ice or processing facilities, inability to command control over prices and limited or no presence at policy level.

“Moreover, on the land side, their fish is not differentiated from those of the industrial boats, meaning that consumers are not able to actively buy fish from the small-scale fishers. For the most part, recognisable access to market, except at the very local level, is non-existent and all traceability is lost. This is in spite of the fact that more and more people are now actively choosing to buy ‘local’ or ‘ethical’ and take an interest in where their fish comes from as a result of rising awareness of the degradation of our seas.”

SUPPORT SMALL

So, by buying from your local small-scale fishery, you almost certainly getting fresh produce, that has been sustainably and responsibly sourced. At Dorset Shellfish for example, they use static crab pots for the crab and lobsters which allows them to sort the size of the live crab and lobster, and return unharmed any which are too small, or wrong species. The sea bass is caught by a rod and line, and again any undersized or the wrong species is returned to the ocean to live another day. At the same time, you are also supporting a local business in an industry which faces a plethora of challenges.

Caroline Bennett explains further: “There are a number of hurdles the small-scale fishers are up against. Modern food systems are wasteful and inefficient — they require large volumes of the same species, of the same size, in order to be processed mechanically. This in turn requires industrial vessels to target certain species, of a certain size, and in large volume, thus facilitating this wasteful and inefficient means of fishing. The small-scale fishers tend to catch a wider range of species in lower volumes and of varying sizes, making their fish inappropriate for the today’s industrial scale food processing systems.

“It is often suggested that the world can’t rely on the small-scale fishers to meet global demand, and yet,  research shows this to be fallacy. We are therefore committed to providing the public with better access to the catch of these smallscale fishers, in the knowledge that used wisely, the small-scale fishers are able to meet demand.”

www.dorsetshellfish.co.uk

www.soleofdiscretion.co.uk

INGREDIENTS:

FOR THE RICE:

• 650 ml veg stock
• 250g long grain rice, rinsed well
• 1 can black beans, drained
• 40g asparagus/broccoli/spring greens, chopped
• 3 spring onions, sliced
• Salt and pepper to taste

FOR THE TOMATO SAUCE:

• 1 red onion, sliced
• 1 tbsp olive oil
• 3 garlic cloves, sloced
• 1 tbsp smoked paprika
• 1/2 tsp chilli powder
• 1 tsp ground cumin
• 1 tsp oregano
• 5 tomatoes, chopped
• 3 tbsp sun dried tomato paste

FOR THE MANGO SALSA

• 1 mango, peeled and sliced into cubes
• Fresh coriander and mint, shredded
• Juice of 1 lime
• Pinch of sea salt flakes and chilli flakes

METHOD:

1. Preheat oven to 180 degrees
2. Combine all ingredients into casserole dish & stir. Cover tightly with foil then bake for 15 minutes.
3. In the meantime – on a medium heat fry the onion for 8 minutes with the olive oil.
4. Add the garlic and spices and stir to combine.
5. Add the chopped tomatoes and sun-dried tomato paste and simmer for 6 minutes until the tomatoes have started to break down.
6. Remove the rice from the oven and add the tomato mix to the rice – stir to combine.
7. Bake for a further 15 minutes – or until the rice is tender.
8. To make the salsa – Add all the ingredients to a bowl and mix to combine.
9. Serve the salsa with the baked rice.

Whichever variety you use, rice is the perfect ingredient to include when cooking. Not only is it really versatile, it is also one of the few foods that can be enjoyed from breakfast to supper and offers a host of nutritional benefits too. All rice is low in fat, cholesterol and sodium, high in energy, and packed full of vitamins and minerals (vitamin E, B vitamins and potassium).

To find out more ways to Rice Up Your Life, and to discover what’s happening near you during National Rice Week visit www.riceassocation.org.uk