Working with nature and the seasons here is a list of spring seasonal foods to encourage seasonal eating.
Don't forget there is still time to join my Spring liver cleanse. We begin March 15th for 14 days.
Spring Seasonal Foods
Earth element : Brussel sprouts, celeriac, Jerusalem artichoke, kale, leeks, parsnips, potatoes, purple sprouting broccoli, spring cabbage, swede, turnips, cauliflower, chicory, wild nettles, spinach, spring onions, kohlrabi, shallots, radishes, watercress, truffles (black), sprouting and dried seeds, fresh herbs, local honey
Venison, hare, partridge, turkey, chicken, guinea fowl
Air: banana, oranges, passion fruit, pomegranate, rhubarb, clementines, kiwi fruit , lemons , pineapple, sprouting seeds, nuts
Fire : ginger root, turmeric root, black pepper, cardoman, cinnamon, nutmeg, star anise, chilli, garlic
Water: clams, cockles, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, mussels, oysters, scallops (queen), turbot, red mullet, salmon, skate, winkles, salsify , red mullet, salmon, shrimp, whitebait, winkles, Himalayan rock salt
Join my Spring Liver cleanse here - March 15th for 14 days - we are cleansing the Liver
Nuts like Cashew nuts, Peanuts, Almonds, Pistachios are better soaked. Help your body absorb nutrients from nuts and seeds by soaking them in little water. This brings out the natural sweet flavour of the nuts and seeds and eases digestion. Nuts are tasty and make great snack as they provide protein, fibre and fat – best combo that satisfies as well as gives an amazing filling power. Dry roasted cashew nuts are highly rich in proteins with lowest fat contents of all nuts. 100 grams of dry roasted cashew nuts contains 15 grams of Proteins 100 grams of Almonds contain 21 grams of protein and 100 grams of Walnuts contain 15 grams protein. Remember you can also use nuts to make nut milks and butters
Recipe for Almond or Cashew Butter: (www.foodsubs.com/Nutseed.html) Almond butter is grittier and more expensive than peanut butter, but it can substitute for peanut butter in many recipes.
2 cups blanched and roasted almonds or cashews
1-tablespoon extra virgin oil
Place the nuts in a food processor for a few minutes until grain like; add oil and process for another minute. Makes slightly more than one cup. Substitutes: cashews, mixed nuts, try any form of nut
Nut Milk Recipe. It is possible to change the consistency of this milk by using less or more water dependent on your taste-buds/requirements. You can also add fruit to it to make a “milk shake”. 125g almonds, brazils or cashew nuts; -2 pints water; Agave syrup, yaccon or honey to sweeten (optional). Soak nuts overnight, drain and rinse. Whiz in blender with water. Sieve through a double layer of muslin. Sweeten to taste
Spring seasonal foods: Sprouting Seeds
Sprout seeds at home - it is easy and always seasonal! If you really don't have time then buy freshly sprouting seeds from health food shops and supermarkets. One of my favourite brands is Sky sprouts and Aconbury.
Freshly sprouted pulses, grains and seeds are highly nutritious. They are germinating seeds bursting with energy and flavour. In fact pound for pound they are more nutritious than any other food. As if this wasn’t enough they are also really economical and a brilliant way of incorporating fresh living food into your daily diet. Eat them as a snack or as an appetiser, add to soups, stir-fries or anything else you want and they are super protein -dense.
Here is a list of the most common ones and some of their benefits but there are so many types please experiment:
|Aduki||Mildly spicy, nutty flavour. Contains vitamin C, iron and amino acids.|
|Alfalfa||Superior in nutritional value with 35% protein and plenty of carotene. Also contains vitamins A, B, C and E|
|Broccoli||Rich in magnesium and calcium|
|Buckwheat||Rich source of rutin, lecithin, calcium and vitamins A and C. Can also be juiced|
|Chick Peas||Crunchy roots best eaten when the spouts are small and sweet. Enjoy raw of lightly stir-fried. Sweet nutty flavour with vitamins A and C|
|Cress – all forms||Rich in potassium, magnesium -, add a spiy flavour to salads|
|Fenugreek||Spicy flavour, contains 30% protein plus iron, vitamins A and C, and choline which is supports fat metabolism|
|Green Lentils||Mild, sweet and earthy flavoured. Rich in vitamin, iron and amino acids|
|Pea Shoots/Spouts||Add to salads – delicious|
|Mustard||Fairly hot and excellent to add to egg dishes, salads and soups|
|Red Clover||Similar in appearance to alfalfa, rich in vitamins A % C and trace minerals|
|Radish||Crisp with hot tangy flavour|
|Sunflower||Good source of amino acids, essential fatty acids, iron, calcium, magnesium, potassium, vitamin E and B complex|
|Wheatgrass||When juiced is considered almost nutritionally perfect and one of the best sources of chlorophyll. Grow in seed trays. Can be harvested for juicing when it is 15-25cm tall after 9-12 days. Soak seeds for 12 hours, rinse and drain and leave to spout for 1-2 days rinsing regularly.|
How to sprout spring seasonal foods.
The easiest way is to buy a salad sprouter – brand names include Gaia, Biosnacky, and Beingfare but you can use a glass jar. You will need Glass jar, Rubber band, Water, Muslin for a lid
Use the muslin as a protective cover and also to drain the seeds when rinsing.
Rule of thumb is 1.5 tablespoons of seeds per batch.
- Place seeds in a container and cover with about 250ml water. Soak seeds overnight or for a minimum of 4 hours – they will swell considerably
- Drain water and rinse with fresh water. Repeat the process and drain well
- The seeds can then be grown in the jam jar (you will need a muslin cloth and rubber band if using a jar) or transferred to the sprouter.
- Leave in a warm place – place out of direct sunlight for green sprouts or an airing cupboard or warm dark place for white spouts – each approach gives a different taste and texture
- Remember - rinse and drain the seeds at least twice a day – until sprouts are ready to eat. This is essential to avoid fermentation and mouldy seedlings.
- When ready to eat, rinse and use straight from the jar or sprouter – they will be ready in 2-5 days. You can store the when sprouted in an unsealed bag in the fridge for 3-4 days.
I recommend 2 sprouting books: Sprouts and Sprouting by Valèrie Cuppillard and Sprouters Handbook by Edward Cairney for recipes and information.