Serves 4

This can be prepared a day ahead. Serve with roasted onions and buttered chestnuts or even a spicy pear compote or relish. It is delicious served just warm with apricot glazed ham on St Stephens Day. 

½ tsp ground cumin
A pinch ground cloves
½ tsp mixed spice
1 red onion, thinly sliced
½ orange, zest and juice
1 cinnamon stick
1 red cabbage, core removed and thinly sliced
3 tbsp brown sugar
3 tbsp Marsala (optional)
2 tbsp red wine vinegar
100g fresh cranberries, washed
2 tbsp butter
Salt & pepper to season

1. Add the spices to a dry saucepan and heat gently for 30 seconds until aromatic.
2. Add the butter to the saucepan, toss in the onion and sauté over a low heat until softened but not coloured.
3. Stir in the cinnamon stick, orange zest and juice, cabbage, sugar, Marsala and red wine vinegar.
4. Cover and allow to simmer very gently for about 45 minutes, stirring from time to time.  Add the cranberries during the last 15 minutes of cooking time with a little extra orange juice and / or sugar to taste. Season with salt and pepper as required.
Tip: Add 2 diced red apples during the last 10 minutes of the cooking time instead of the cranberries for a non Christmas version

Spicy Parsnip and Carrot Soup
Serves 4

We all need a little spiciness to warm us up, especially after going for those wonderful inspirational autumnal forest walks – I often create new recipes while walking!. This soup freezes very well in batches as well.   

2 onions, finely chopped
1 garlic clove, finely sliced
1 tsp ground cumin
1 tsp ground coriander
5 parsnips, peeled and diced
3 carrots, peeled and diced
2 – 3 tsp medium curry paste (depending how spicy your want the soup!)
1.2litres chicken stock
Salt and ground black pepper
4 tbsp cream

Olive oil or butter

Sprigs of coriander for garnishing
Cream  

1. Melt a little butter or heat the oil in a large pan. Add the onions and cook over a medium heat stirring occasionally for about 6 minutes or until the onions are softened. Add the garlic and simmer for a further 2 minutes. Stir in the ground cumin and coriander and gently cook for another 1 – 2 minutes.
2. Add the parsnips and carrots, stir until thoroughly coated with butter, then stir in the curry paste followed by the stock.
3. Cover the pan and lower the heat. Allow to simmer for about 15 – 20 minutes or until the parsnips and carrots are tender.
4. Remove the pan from the heat and leave to cool slightly.
5. Pour the soup into a blender and mix until smooth (or use the hand blender).  Return the soup to the rinsed saucepan.  Season to taste, stir in the cream and gently reheat.
6. Serve in warm bowls topped with swirls of cream and garnish with sprigs of coriander.

Tip:  Use 2 celeriac instead of the parsnips and carrots and sprinkle 1 tbsp crispy bacon over the top of each bowl. 

Autumn is the time when the best selection of fresh fruit and fruit and vegetable are available to harvest. All the different berry crops are in fruit, salads are available and there’s a full selection of leafy vegetables and root crops available.

As we all head for winter, there’s never been a better time to boost your immunity with the vitamins, minerals and antioxidants that are freely available in fresh fruit and vegetables. The fresher they are, the higher the vitamin content, so choose local produce whenever you can.

We have a number of coaches to help the team, the head coach, defence coach, scrum coach, and many others including a nutritional coach. Her strategy for us in terms of staying healthy is to eat as much fresh fruit and vegetables as possible.
Broccoli is one of my favourite vegetables, and I like to dress it up a bit by sprinkling lemon juice and sesame seeds over steamed broccoli as a side dish with a main meal. I’m a fan of carrots as a healthy snack.  I also like adding raw broccoli and cauliflower to salads.
Keep up with the healthy eating!

Pass me the potatoes! Please….

Despite what you may have heard, potatoes represent good nutritional value for your money and merit some space on your plate! Like the avocado and banana, the potato is often maligned AND it doesn’t deserve to be.

New potatoes are fresh, natural and versatile, plus you know the whole family will enjoy them. Let’s face it – they taste far better than flavourless processed white rice or unappealing slippery pasta shapes. Nutritionally speaking, they punch above their weight too. They are a gluten-free coeliac’s dream and a better source of vitamin C, potassium and fibre than either brown rice or pasta.

In fact 150g of new potatoes provides about 24mg (out of our RDA of 60mg) of vitamin C, a powerful antioxidant which helps to stabilise or eliminate free radicals, which in turn helps to prevent cellular damage. Vitamin C is also important for collagen production, and wound healing. Finally, vitamin C assists the absorption of iron and may help support the body’s immune system.  Although potatoes don’t have anywhere near the vitamin C levels found in citrus fruits and peppers, they do contribute significantly to our daily vitamin C needs.

They contain as much or more potassium (620 mg) than bananas, spinach, or broccoli (important for a healthy blood pressure). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Interestingly if you want to feel full on less food, 150g of new potatoes contributes over two grams of fibre per day. Dietary fibre is part of the plant material that cannot be digested and absorbed in the bloodstream.  It has numerous health benefits, including helping to regulate our blood sugar levels, and increasing satiety which may help with weight loss. In moderation potatoes can be part of a weight loss plan.

And another thing – potatoes is a natural source of resistant starch. This starch is ‘resistant’ to enzymatic digestion in the small intestine. It is fermented instead in the large intestine. So it’s really more like a prebiotic fibre in that it can help stimulate the growth of beneficial bacteria in the colon. Resistant starch may protect colon cells and is linked in many scientific papers to less genetic cell damage (which can lead to cancer).

Lastly new potatoes contain trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron, and zinc — all for only 99 calories in  a medium serving and little or no fat.

New potatoes fill you up, not out!  Potatoes are power on the plate. Rich in starchy carbohydrate, potatoes are a fantastic fuel for our bodies. Unadulterated and unprocessed, they are probably the best source of starchy energy in our diets. In a world where many carbohydrates are so processed that they are devoid of essential nutrients, the potato stands head and shoulders above the rest.

Warm New Potato and Roasted Beetroot Salad Platter

Serves 6
1kg new potatoes, washed or scrubbed
4 medium beetroot,

For the dressing

2 tbsp cider vinegar
2 tsp Dijon mustard
4 tbsp olive oil
3 tbsp walnut oil
2 tsp honey
Salt and freshly ground black pepper

2 tbsp flaked almonds, toasted

4 bacon rashers, grilled until crispy and roughly chopped
2 spring onions, very finely chopped
1 tbsp chopped chives

Strands of chive, for garnishing

50g rocket or seasonal salad, washed and trimmed

Preheat the oven to 180C

Slice the beetroot into wedges and roast with a drizzle of honey and olive oil

Meanwhile cook the potatoes in boiling salted water for about 15-20 minutes until just tender.

To make the dressing, place the vinegar, mustard, oils, honey and salt and pepper in a screw-top jar and shake well until creamy or place in a jug and whisk.  Check for seasoning and add more salt & pepper as desired.

Drain the potatoes well and, when just cool enough to handle, cut into halves. And toss in some of the salad dressing.

Place the potatoes in a mixing bowl with the flaked almonds, bacon, spring onions, chives and toss in as much or as little of the dressing as you want.

Place the rocket leaves or seasonal salad on a platter, arrange the roasted beetroot around the edge and drizzle over a little salad dressing. Spoon the warm potato salad into the centre.  Drizzle over more salad dressing.

Arrange the chives strands on top and serve warm.

It may be July but my holidays are over for now, I’m back in pre-season training already with Ulster so I have to start watching what I eat again. Some might say it’s easier for me as we get a lot of expert nutritional advice but it’s up to me to keep a diet that gives me lots of energy while maintaining a healthy weight. Luckily, for me because they are one of my favourites, potatoes are always on the menu and we are now in new potato season!

Rich in carbohydrates, potatoes are a fantastic fuel for an athlete or anyone really, they are a great source of starchy energy in our diets. Potatoes contain some protein, little or no fat and have almost twice the amount of fibre as you would get from a similar portion of brown rice. I also learnt recently that they are a source of potassium, important for a healthy blood pressure, and contribute a significant amount of vitamin C, a powerful antioxidant and important for immune health, to the diet.

That’s the science bit but the best thing about new season potatoes is that they taste great and they are quick and easy to cook – always a bonus in my view!

Don’t overcook them though, put them in boiling water, cover and simmer for 15 minutes or until they are tender. Drain and leave to cool slightly – they carry on cooking while this happens.

If you are like me and get cravings for good old chips you can opt for the healthy alternative with new season potatoes by creating your own homemade wedges. Simply cut potatoes into wedges with their skins, parboil them for about 10 minutes, drain and transfer them to a baking tray, season with a little salt and pepper and bake in the oven with a little olive oil. I sometimes add a little of garlic or chilli to spice them up a little!

An average serving of strawberries (about 8 strawberries) has only 27 calories. Strawberries are virtually fat-free and almost 90% of a strawberry is made up of water. Strawberries are high in vitamin C, and they are also a source of folate, flavonoids, and the phytochemical, ellagic acid.

Several studies have highlighted the significant levels of antioxidants in strawberries, which are thought to prevent the cell damage that leads to certain types of cancer.

Ellagic acid is one of these powerful antioxidants which may help to prevent DNA damage. Strawberry extracts have been shown to help control inflammation (1), and ellagic acid has recently been shown to have an antioxidant role in heart health and in the prevention of the build of cholesterol on the inside of arteries (2).

The vibrant red colour of strawberries is due to the anthocyanin known as pelargonidin. Anthocyanins are powerful flavonoids. A fresh food diet rich in flavonoids found in fruits such as strawberries, vegetables, green tea and wine, has strong antioxidant properties and is thought to be an important protective component of the Mediterranean diet. A diet rich in berries has also been linked to boosting levels of good cholesterol and improving blood pressure.

References

Chang WC et al. Br J Nutr. 2008 Apr ;99(4) : 709-14
Hannum SM. Crit Rev Food Sci Nutr. 2004;44(1):1-17
Tsuda T. J Agric Food Chem. 2008 Feb 13;56(3):642-6
Erlund I et al. Am J Clin Nutr. 2008 Feb;87(2):323-31.

For other gorgeous new recipes go here 

Cracked Black Pepper Strawberry Pancakes and an Orange  Ginger Cream

Serves 4 

Strawberries and black pepper may seem a strange combination but that’s the amazing think about strawberries … they take flavour so well.  Another example is balsamic vinegar and strawberries – it’s delicious. This recipe is a wholesome dessert or brunch dish.  My son especially loves it, so it is his treat at weekends. 

250g strawberries, hulled and sliced

1 tsp crushed black pepper

2 tbsp caster sugar

2 tbsp cointreau 

For the cream

120ml cream, lightly whipped

3 tbsp icing sugar

1 tbsp crystalised ginger, finely chopped

Zest of ½ orange 

For the pancakes

225g  plain flour

½ tsp ground ginger

1 level tsp baking powder

½  level tsp bread soda (baking soda)

½ tsp salt

1 tbsp sugar

1 egg

300 ml milk 

1. To prepare the strawberries, combine all the ingredients in a bowl and allow to macerate in the fridge for about half an hour.
2. In the meanwhile, combine the cream, icing sugar, orange zest and crystalised ginger in a bowl and allow to infuse for half an hour
3. To make the pancakes, sieve the plain flour, ground ginger, baking powder, and bread soda into a bowl. 
4. Combine the sugar and salt and add to the flour.  Make a well in the centre.  Whisk the egg with enough milk to make a stiff batter.  Allow the batter to stand for approximately 15 minutes. 
5. Brush a heavy frying pan with a little oil and heat.  Using a ladle, spoon the batter making circular shapes around the pan.  Cook until bubbles appear on the top which should take approximately 2 – 3 minutes. 
6. Turn the pancakes and cook for a further 2 – 3 minutes until they are lightly golden in colour.
7. Layer the pancakes and black pepper strawberries, spoon over the orange ginger cream, drizzle over the strawberry juices and serve immediately.

I like all types of mushrooms but Shiitake mushrooms are my particular favourite! Mushrooms really are marvellous for adding so much flavour and texture to soups, pasta dishes or casseroles.

Best of all they need very little in the way of seasoning to prepare them, so you can leave aside the salt cellar. They taste quite assertive really….much more so than button mushrooms and I often mix the two together for that added  punch of flavour. Yum ….an excellent accompaniment to grilled lamb chops or to the Sunday roast.
Mushrooms are very low in calories, packed with nutrients, and contain B vitamins and small amounts of various minerals, including selenium, copper, potassium, phosphorous, zinc and manganese.  Selenium is an important nutrient for a healthy thyroid and metabolism. It’s in short supply in many people’s diets, especially if they don’t eat seafood.
Mushrooms also contain a powerful antioxidant called L-ergothioneine. Shiitake, maitake, oyster and king oyster mushrooms contain the highest amount of L-ergothioneine, but portabellas and button mushrooms are also pretty good sources. In Asia, they’re celebrated for their immune-boosting properties.
They also contain a little more protein than most other vegetables, so their meaty texture makes them a good option for not only the vegetarian, but for anyone wanting to use less meat without missing out on the flavour.
Store mushrooms in brown paper bags, but if you find them, as I sometimes do, hidden and forgotten about in the bottom of the fridge – don’t toss them out if they’re just a bit dried out.  Mushrooms have a remarkable ability to reconstitute themselves,  and although they won’t look as appealing  as firm fresh ones, they’ll cook up just fine.  Drizzle in olive oil, add garlic and herbs, cook and then toss over your pasta or spoon the mix over fish or chicken breasts.
For 4 servings
Ingredients : 2 tablespoons olive oil, 1 lb fresh button mushrooms cut into thick slices, 2 tablespoons chopped shallots, 1 large garlic clove, ½ cup dry white wine, 1 ½ tablespoons tarragon, black pepper.
Start with a hot pan, add oil and mushrooms and cook without stirring until they begin to release moisture after 3 minutes. Add some black pepper and stir briefly. Then no stirring until cooked. Reduce the heat and add shallots. Add the garlic  and cook for a minute. Next add the wine and turn up the heat for 5 minutes. Stir in tarragon and voila.

Broccoli and Chicken Stir Fry
Serves 4

For a fresh start to the year, this is a quick and healthy dish that is full of goodness. This is my vegetarian main course but it is also delicious as a side dish.  I usually serve it with coriander rice, which simply is steamed rice with freshly chopped coriander stirred through it.

1 tbsp sunflower oil
1 onion, thinly sliced
1 chicken breast, sliced
2 tbsp soy sauce
1 tbsp rice vinegar
4 tbsp orange juice
1 tbsp nam pla (fish sauce)
½ red chilli, thinly sliced
10 small broccoli florets (blanch or part steam in advance if large)
1 red pepper, thinly sliced
1 handful of coriander
2 tbsp cashew nuts

1. Heat the oil in a wok, add the onion and stirfry for about 2 minutes.
2. Add the chicken, soy sauce, rice vinegar, nam pla and orange juice and stir fry until slightly golden.
3. Add the chilli, broccoli and peppers, fry for a further 2 minutes or until the vegetables are tender.
4. Stir in the coriander and cashew nuts.
5. Serve immediately with coriander rice.

Tip: The prepared vegetable will stay fresh in cold water in the fridge for a day or so.